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New York City has implemented several laws regarding nutritional information in chain restaurants. Trans fats are currently banned from restaurant foods. Chain restaurants must display the calorie content of their menu items. Now there is talk of a proposal that would require chain restaurants to display a warning label on high-sodium menu items. New York would be the first city to post such a message.

This proposal by the Department of Health would require chain restaurants to add a saltshaker symbol next to foods that exceed the recommended amount of sodium per day. Daily sodium intake for the average adult should be less than 2,300 mg. This is about a teaspoon in total each day. It is recommended for people with high blood pressure and older adults that their daily intake is less than 1,500 mg. Almost all Americans consume more sodium than their bodies need. The estimated average intake of sodium is about 3,400 mg per day.

Public health advocates are in favor of the new proposal, viewing it as a stepping stone towards tackling a major health problem. The salt shaker symbol would also have a message stating: “High sodium intake can increase blood pressure and risk of heart disease and stroke.” Over consumption of sodium increases the risk of high blood pressure; blood pressure greater than 120/80 is considered prehypertensive. Only about one in ten Americans meets the one teaspoon per day guideline.

Taking the salt shaker away is a step in the right direction, but most of the salt in our diet is from processed foods. Much of the salt comes from restaurant food, where it is difficult to know the salt content. Unlike the ban on trans fat, the new proposal would not change the salt content, but serve as a warning label for the consumer.

Since the NYC Health Department voted on this proposal, there is now a period for public comments. The vote could take place as early as September allowing the warnings to be posted by December.

For additional information, refer to this video from CBS about NYC’s proposal to help reduce salt intake. http://www.cbsnews.com/news/new-york-city-mulls-high-sodium-warnings-on-menus/

There are great food combos… bacon and eggs, milk and cookies, peanut butter and jelly. But did you know that pairing certain foods together can give you a big nutrition boost? When it comes to absorbing nutrients, our bodies can benefit from having certain foods together. Many vitamins and minerals work synergistically, meaning there can be a greater benefit if you pair two foods in the same meal.

APPLES AND BLUEBERRIES

Phytochemicals are antioxidants which may reduce the risk of heart disease or cancer. Phytochemicals are found in fruit, and when you eat fruits together, you can multiply their antioxidant benefits. Instead of eating an apple or filling a bowl with blueberries, try having a little bit of both. Slice up the apple and serve it with a handful of blueberries. Making a fruit smoothie for breakfast or a snack will help give your body these disease-fighting benefits.

TOMATOES AND AVOCADO

The red coloring of tomatoes comes from their concentration of lycopene. Lycopene is a carotenoid with antioxidant properties- research suggests it may also block the growth of cancer cells. Fat helps your body absorb the lycopene. Bonus: avocadoes are a healthy fat! Try adding diced tomatoes to guacamole or slices of avocado to a salad.

TUNA AND KALE

The recipe for strong bones is not just weight bearing exercise. Two important nutrients are calcium and vitamin D. Tuna and salmon are both rich in vitamin D. Pair one of these with some kale, a good source of calcium, and you have the recipe for a bone-healthy meal.

LEAN BEEF AND BROCCOLI

According to the CDC, iron is one of the most common nutrient deficiencies in the U.S. Low iron can lead to fatigue and women are most susceptible. Vitamin C helps the body absorb iron; pairing beef or lentils, which are high in iron, with broccoli or tomatoes, which are high in vitamin C, is a great way to boost the body’s iron.

PEANUT BUTTER AND BANANAS

After exercising, your body needs both protein and carbohydrates. It is important to refuel yourself with both of these macronutrients after a workout to allow your body to recover and grow stronger. Try a frozen banana dipped in peanut butter or a PB and banana sandwich on whole grain bread as a post-workout snack.

NATIONAL RUNNING DAY IS JUNE 3RD… TODAY!

IN HONOR OF NATIONAL RUNNING DAY, WE’VE PUT TOGETHER SOME TIPS TO HELP MAKE RUNNING (OR WALKING) STICK WITH YOU! WHETHER YOU ARE NEW TO RUNNING OR A WEEKEND WARRIOR, THESE IDEAS SHOULD SPARK YOU TO KEEP RUNNING IN YOUR EXERCISE ROUTINE. SO GRAB A FRIEND, GET OUT THERE, AND GET MOVING!

1. SIGN UP FOR A RACE!

Even if you have never been to a race let alone participated in one, committing yourself to a goal like this is great motivation to stick to a routine. Many races, especially 5Ks are intended for both running and walking. The financial commitment alone should help get you to the starting line. If you have a date on the calendar, it will allow you to plan your training. And if it’s your first time, try picking a local race; practicing on the course can also be a bonus!

2. TRACK YOUR PROGRESS!

Keeping track of your activity either by using an app or keeping an activity journal will help you see your progress and remind you of what you have accomplished. It’s a great way to know if you’re doing too much or if you need a nudge to get moving! Recording other factors such as: time, weather, food, and sleep can help keep you on track.

3. RUN WITH A FRIEND!

Make your run a social event- especially today! Celebrate National Running Day by bringing a friend with you. Finding a running group or enlist friends and family members to join you. Maybe you can motivate them to train for a race with you- having a companion holds you accountable for completing your goals.

4. START OFF SLOW!

Remember the phrase “slow and steady wins the race”? Allow yourself to run at a comfortable pace and build your endurance. If you’re running with a friend, try going at a conversational pace. If this is your first race, training may seem daunting. Try and go a little further or a little longer each time you run- this will help build your endurance.

5. CHANGE IT UP!

If you’re running on the treadmill, go outside! If you’re already outside, but running the same route, try making a left turn instead of a right. Another incentive may be a new pair of running shoes. Head to your local running shop to find the right pair and be sure to break them in before heading out the door.

6. BE PREPARED!

Sometimes life can get in the way of exercising, but planning your run the same way you plan meetings or lunch dates will ensure you get up and go! Take the time to put them in your calendar, but be realistic. Allow for time to get dressed or shower; if you’re not a morning person, schedule a run after work; and lay out your clothes and shoes ahead of time.