Target Heart Rate? 4 Reasons Not to Sweat It
SEP 21, 2023If you’ve ever wondered what number is ideal for your fitness, or even tried to hit a “target” heart rate, our provider has some tips for you.
Read MoreMarch is National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics to focus on the importance of making informed food choices and developing healthy eating habits. Healthy eating helps us feel better at any age, and also helps support healthy aging.
This year's theme for National Nutrition Month is "Personalize Your Plate," which emphasizes that there is no "one size-fits-all" approach to healthy eating. This theme underscores the importance of seeking the advice and assistance of registered dietitian nutritionists – the food and nutrition experts in helping modify your eating. As a dietitian, one of the components of my work that I really enjoy is to help tailor an individualized eating plan to meet my clients' food preferences along their health goals. One aspect of tailoring their diet is helping to fine-tune their traditional recipes or to provide alternative foods to create heart healthy meals. These small changes can have a large impact on your health over time, and each move toward a healthier diet is a step in the right direction.
One of the traditional foods for our upcoming St. Patrick's Day holidays is a Reuben sandwich. For those of us native Nebraskans, I think it's pretty amazing that there is a rumor that the origin of this sandwich is from the old Blackstone Hotel here in Omaha.
Unfortunately, this traditional sandwich is NOT one that I consider "heart healthy" as it provides approximately 800 calories, 50 grams fat, 20 grams of the artery-clogging saturated fat, 40 grams carbohydrates, 36 grams protein, and a whopping 3200 mg. of sodium! In contrast, the U.S. Dietary Guidelines recommend <2300 mg. of sodium per day. The American Heart Association advises us to moderate saturated fat to <6% of our total calories, which would equate with <14 grams per day on a 2,000 calorie meal plan! Therefore, the Reuben sandwich provides 33% more sodium than we should have in a day and double the amount of artery-clogging saturated fat.
A healthier option that I would recommend for St. Patrick's Day is the "Rachel" sandwich which provides half of the calories and less than 1/3 of the sodium and saturated fat of the traditional Reuben sandwich. Here is the recipe for one such version:
Combine all of the ingredients in a small bowl and mix until well incorporated. Set aside or refrigerate until ready to assemble sandwiches.
If you’ve ever wondered what number is ideal for your fitness, or even tried to hit a “target” heart rate, our provider has some tips for you.
Read MoreNo food has super powers, but some are considered to be superfoods. These are foods that offer incredible health benefits for their nutritional profile.
Read MoreIf you have questions about cholesterol, you’re not alone. High cholesterol, also known as hyperlipidemia...
Read MoreWhen you need local health information from a trusted source, turn to the CHI Health Better You eNewsletter.