October 2013
In this Issue:
Oregon State University Extension Family & Community Health
Coos and Curry Counties
http://extension.oregonstate.edu/coos/fcd
salt: worth your weight
what is salt
salt and your health
salt trivia
the DASH diet
tips for reducing sodium
Q & Ink
cover oregon
upcoming events
Salt was once so valued, it is
said to have been used to
pay Roman soldiers.
More accurately, soldiers
were paid a “salarium”
or rather an allowance
for the purchase of salt.
Salarium comes from the
Latin root, sal meaning salt
which is also the root
of the word salary.
Some sources claim slaves
cost their masters
their weight in salt.
But being worth your
weight in salt was not
a Roman phrase.
It first appeared in early
1800’s and has often been
used interchangeable with
“worth his weight in gold.”
Salt was a precious
commodity (like gold) since
its use in food preservation
often determined
feast or famine and
therefore victory or defeat.
Everyone knows we should cut down on sodium intake since too much salt
raises blood pressure which increases our risk of heart attack, stroke and kidney
disease. But did you also know that salt has also been linked to obesity, which
in turn, consequently increases your risk of chronic disease?
The 2012 Dietary Guidelines recommend no more than 2,300 milligrams (mg) of
sodium per day, and less than 1,500 mg per day for those at risk. You may be
surprised to find that those “at risk” populations include those with heart or
kidney disease, diabetes, those of African American decent and anyone over age
50.
Most Americans consume far more sodium than recommended, averaging closer
to 3,400 mg per day. What this means is that regardless of your risk, most
Americans should be cutting back on sodium.
Keep in mind salt and sodium are technically not the same thing, although they
are often used interchangeably. Salt is composed of a molecule of sodium (Na)
and a molecule of chloride (Cl) making sodium chloride the appropriate name
exchange for salt. Sodium is involved in maintaining fluid balance and chloride is
involved in nervous system signaling and in maintaining heart rhythms. This
makes the combination of sodium and chloride, or salt, essential in the human
diet.
So it may be essential, but an excess of salt could also seriously undermine your
health. Meeting your daily need without going overboard is a challenge indeed,
especially with America’s fast food habits. Monitoring your salt intake is the first
step in getting your optimal intake of sodium.
OSU EXTENSION
MARCH
1 91 12012
- 2 013
~Andrew Jackson
WELLNESS INK
PAGE 1
Wellness Ink
is the monthly newsletter for
OSU Extension
Family & Community Health
for Coos and Curry Counties,
dedicated to providing
practical, research-based
information you can use to
prevent or reverse disease,
generate energy and
improve quality of life.
Stephanie Polizzi, MPH
Registered Dietitian
Certified Health Education
Specialist
Regional Health Education
Coordinator
Publisher / Author
For most people, October is fall, and a time to prepare for the
winter months and holidays. For me, living on the south
coast, October is a summer month. The fog lifts, the winds
cease and the sun beams. So it’s difficult for me to pull out
the crock pot and soup recipes while I’m still harvesting Swiss
chard and beets!
Still, fall is a great time to get back to those routines. This is the time for
renewal of patterns and a great opportunity to begin new healthy ones.
For instance, fall is the time for vitamin A from squash and carrots, great in
stews and soups. I’ve begun bringing raw sweet potatoes to work. A quick
slice down the middle, cover with a damp paper towel and microwave a few
minutes until soft. Sprinkle with salt and pepper, or even better, Cajun spice,
and it’s a delicious lunch or snack. Or how about slicing apples, skin and all,
into a bowl and microwaving. Top with cinnamon and coconut sugar (has a
lower glycemic index than brown sugar) for a delicious evening dessert. And
for those lovely fall hikes, create your own trail mix with 100% whole grain
cereal, dried fruit, and a handful of nuts. You may even want to add some
unsweetened coconut.
Whatever healthy behavior you’d like to begin, don’t wait for January. The
clock may be falling back, but you’ll be making small changes to your routine
and giant leaps in health.
[email protected]
Salt is a crystal mineral which is essential for life in small amounts and is one of our
basic tongue sensitivities. Salt is important for nerve signaling, heart rhythm and fluid
balance.
Because of salt’s ability to absorb water, it is an important method of food
preservation. Salt and salt-preserved meats were found in Egyptian tombs. Ancient
embalming techniques also use salt to dry bodies for mummification.
But salt can be deadly in excess. Humans who take in too much salt draw fluid from their cells to dilute
concentrations in the blood. This dehydrates the body and pulls excess fluid into the blood stream, increasing
blood volume, and hence blood pressure. As the cells dry, they reduce their ability to function, and processes
like fluid balance and hormone production are disrupted.
Salt can be harvested from different regions, each with a unique composition
of minerals. It may contain magnesium, calcium, algae and even salt-friendly
bacteria. It could be obtained by evaporating sea water or mined from ancient
salt lakes. Raw salts contains natural minerals and impurities. Refined salt is
purified and minerals like magnesium and calcium are lost. Anti-caking agents
may be added to prevent salt from clumping. One acceptable anti-caking
agent includes aluminum, which is toxic in high amounts (another reason to
curb your intake of salt).
Last May, the Institute of Medicine (IOM) released a report that low levels of
Photo flickr: QuintanaRoo
salt, below 2,300 mg, may be more harmful than helpful. The IOM is an independent
nonprofit organization of experts that advises the government about health issues. After reviewing nearly 40
studies, the panel agreed high sodium intake can lead to increased risk of disease, but too little sodium can
result in inadequate blood flow to vital organs. Note 2,300 mg is still considerably lower than the average
American intake.
In the US and other countries, iodine is added to salt in an effort to prevent goiter, enlarged thyroid glands,
and some forms of mental retardation. The FDA recommends 150 micrograms (mc) of iodine per day for adults.
If you consume 2,000 mg of iodized salt per day, you would consume the RDI for iodine. Yogurt, eggs and
strawberries are some natural forms of iodine. Iodized salt also contains a small amount of dextrose (sugar) to
stabilize the iodine.
OCTOBER 2013
WELLNESS INK
PAGE 2
Balancing salt intake is essential. Either too much or
too little salt in your diet can lead to muscle cramps,
neurological problems or death. Death may also occur
through excessive use of emetics (salty enemas).
The kidneys, responsible for cleaning the blood and
eliminating water-soluble waste, struggle to remove
excess sodium from the blood. The increased blood
volume means more pressure on the vessels, harder
work for the heart and damage to arteries.
The combination of these factors can lead to stroke,
enlarged hearts, swelling or edema. In addition, the
World Cancer Research Fund and the American Institute
for Cancer Research both agree that intake of salty foods
is a probable cause of stomach cancer.
According to the Harvard School of Public Health, the
more salt you consume, the more calcium your body
removes from the body. In this way, a high sodium
intake could result in osteoporosis.
Experts estimate that if Americans could reduce their
sodium intake by 1,200 mg, we would save 92,000 lives
and cut health care costs by $24 billion.
Salt intake is strongly associated with obesity.
Some researches believe that salty foods
stimulate overeating and cravings for high
caloric snacks. In addition, as salt increases
thirst, many reach for sugary soft drinks to
quench and refresh, but which do not contribute
to hydration or satiety
In Michael Moss‘s book, Salt, Sugar, Fat, the
author describes how manufacturers spend
outrageous amounts of money testing foods for
that perfect “bliss point” where they can be
assured you will be unable to resist eating just
one more. Not only are these snacks high in
sodium, but they also contain sugar and fat
leading to an excess of empty calories consumed
in addition to meals.
Consumption of salty foods can lead to retaining
water which contributes to weight gain. Although
it’s not fat weight, it can be seen as equally
stubborn. And as body weight increases, it can
put strain on the heart to pump harder.
The good news is that not all people are
sensitive to the effects of salt on water retention
and blood pressure.
Researchers at the Mayo Clinic suggest that sea salt has no benefit over
table salt. Any additional mineral content found in sea salt is in such small
quantities that differences in intake would not be seen unless consuming
large doses, which is obviously not recommended. The content of sea salt
(99%) is sodium chloride which is equivalent to table salt. In addition,
unrefined sea salt may contain impurities which
can be harmful to some, especially children.
Christopher Columbus was given strict instructions by Queen
Isabella to return to Spain with boatloads of salt.
If you spill salt, tossing some over your left shoulder is good
luck. In some cultures, brides pour salt in their shoes and
parents rub it over newborn babies.
In 1777, British troops captured George Washington’s supply of
salt to reduce troop strength. Thousands of Napoleon’s troops
died from lack of salt in their diets.
Salt was sold in large bags and during wet weather, was
difficult to pour. Morton sold salt in cylinder-shaped packages
which resisted moisture and had a handy spout for pouring.
Although you may think of gondolas and fine blown glass when
you think of Venice, the city derived much of its original wealth
from trading salt.
Source: Morton.com
OCTOBER 2013
WELLNESS INK
Photo flickr: Agroffman
Yes, you really can
read a book while floating in the
Dead Sea, which is also called
the Salt Sea since it is more
than 1/3 salt. That’s nearly 10
times saltier than the ocean.
The Dead Sea is said to have
healing properties. It is very
low in allergens and pollen
which apparently can’t survive
the highly salty environment.
Many tourists float in the Salt
Sea to relieve their psoriasis,
sinus problems, cystic fibrosis
and osteoarthritis.
PAGE 3
The DASH diet was specifically designed to help those with high blood pressure to reduce their risk of heart
disease and stroke using diet. Dr David Katz of Yale’s Preventive Medicine Center states a weight loss of just 7
to 10% can be more effective in lowering blood pressure than medications. A low salt diet may also prevent
osteoporosis, cancer and diabetes as well as to help lose those unwanted pounds.
The diet emphasis is on high amounts of fruits, vegetables and fiber, moderate amounts of grains, fish,
poultry, low-fat dairy and low intakes of red meat, cholesterol, sweets and fats. The standard Dash diet
contains 2,300 mg of sodium and the low sodium DASH contains 1,500 mg.
The DASH diet is endorsed by the American Heart Association, the 2010 Dietary Guidelines for Americans, the
National Heart, Lung and Blood Institute (National Institutes of Health) and the Mayo Clinic. The low sodium
diet has been proven to lower blood pressure in just 14 days.
Whether you have high blood pressure, heart disease or diabetes, or just want to eat healthy and avoid these
diseases, go to www.Dashdiet.org or www.mayoclinic.com to
learn more about servings and other recommendations.
 Canned fruits and vegetables
 Processed meats like lunch meats, sausage, hot dogs
 Pre-packaged rice and pasta dishes, frozen dinners
 Fresh or frozen whole fruits and vegetables. If you buy canned,
 Canned broths, soups, chili and tomato sauces
select those with “no salt added”
 Cheese and other dairy, especially cottage cheese
 Fresh poultry, fish and lean meat
 Pizza
 Herbs, spices and salt-free seasoning
 Store-bought salad dressings
 Convenience foods that are low in sodium (<300 mg)
 Fast foods and eating out
 Whole grain cereals like oats, barley and wheat squares which
 Chicken breasts brined with salt for “plumping”
have no added salt
 Pickles and olives
 Soy and Teriyaki sauce,
 Add salt at the table, if at all, instead of while cooking
catsup, hot sauce
 Read labels to select foods low in sodium (sodium less than calories in a serving is a good estimate)
 Salty snacks like chips,
See September Wellness Ink on Label Reading
pretzels, nuts
 Rinsing canned foods like beans, vegetables and tuna can remove up to 40% of the sodium
 Downsize your portions, especially of high-salt foods
 Cook rice, pasta and hot cereal without salt
 Eliminate salt for 3 weeks and allow your taste buds to adjust. Afterwards, a little salt flavor will taste

more intense
Perk up saltless foods with a dash of citrus
 Consume more potassium-containing foods like fresh vegetables and fruits
One teaspoon of salt has
2,400 milligrams of sodium?
That means less than one
teaspoon is a full day’s supply.
Keep in mind this is an adult
recommendation. Children 4-8
years need no more than
1,200 mg per day and teens
require less than 1,500 mg.
OCTOBER 2013
A typical teenager consuming a large bowl of Cap’n Crunch cereal with a cup
of fat free milk and two pop tarts will rack up nearly 700 mg of sodium with
breakfast. Treat him to a teen-favorite McDonald’s cheeseburger, large fries
and 2 packets of ketchup and add another 1,200 mg sodium. Now he’s
consumed more than 1,800 mg. He’s overrun his healthy salt quota for the
day and has yet to have an afternoon snack (6 Oreo cookies and another glass
of milk, dinner of mac-n-cheese), which would add nearly 1,500 mg of sodium
for a whopping 3,267 mg, more than double the recommended amount for a
healthy teenager. And for you weight-conscious adults, beware. Applebee’s
Weight Watchers Chipotle Lime Chicken has nearly
5,000 mg of sodium.
WELLNESS INK
PAGE 4
Photo flickr: Crayonbean
Q
Ink
Are salt substitutes a good way to reduce sodium intake?
Many salt substitutes are not sodium chloride but potassium chloride. This product does taste salty and
may be a good alternative for those who do not have kidney problems. Some salt substitutes are labeled
“lite” or “low sodium” but may still contain sodium. Keep in mind that using these products will not help
you train your taste buds to accept and enjoy low-sodium foods.
Q
Ink
What is the difference between Kosher and pickling salt?
Kosher salt has a milder flavor so it is often used by chefs. The crystal size is larger which helps to draw
moisture from foods and is easier for chefs to pick up and control salt content. It usually does not contain
iodine or anti-caking agents. Pickling salt is used for canning and making pickles since it too does not
contain iodine or anti-caking agents, so it helps maintain the bright color of canned pickles. It is also a
finer grain so it can dissolve more quickly for creating brines.
Q
Ink
What is Epsom salt and how is it used?
Epsom salt is composed of magnesium and sulfate instead of sodium and chloride. It is often used in
bathwater to soothe tired or sore muscles and sprains. The high levels of magnesium may help to improve
enzyme activity in the body and the sulfate helps to flush out toxins. It can be ingested in small amounts
as a laxative but be certain not to ingest scented versions of the product.
Q
Ink
What is the one best way to lower sodium?
About 70 to 75% of all salt consumed by Americans is hidden in processed foods. By reducing intake of
these foods and moving to a whole foods diet, you can drastically reduce sodium and still enjoy using
some salt at the table.
~Marcus Tullius Cicero
OSU Extension Service statewide will be helping residents understand the on-line marketplace for health
insurance, Cover Oregon. Extension offices will provide written materials concerning the new mandatory health
insurance enrollment system. Cover Oregon will help you shop and compare health plans and determine if you
are eligible for free or low cost health insurance, or if you are eligible for a tax rebate. Cover Oregon is the only
place you can find financial assistance to help pay for your health plan.
Extension faculty will also make referrals to local Community Partners offering enrollment assistance around
the county. These assistants are trained by Cover Oregon to help you navigate the on-line system. They cannot
help you make selections as to which insurance is best for you, but can show you the plans available for side-by
-side comparisons. They can also help those who are unable to access the on-line system with filling out the
paper forms.
If you need help selecting which insurance is right for you, consider contacting a Cover Oregon Agent. These
are insurance agencies, licensed to be affiliated with Cover Oregon, who will help individuals and small
businesses select the appropriate health plan.
You may access the marketplace by going to www.coveroregon.com. There, in just a few simple steps, you
can determine your eligibility and begin comparing plans, find a community partner assistant or a local
insurance agent. You may also contact the Cover Oregon customer service line 7 am to 7 pm by calling
1-855-CoverOR (1-855-2683767). Interpreters will be made available upon request.
Enrollment is open Oct 1 until March 31st.
OCTOBER 2013
WELLNESS INK
PAGE 5
October
11 Grantwriting Stewardship series through Bandon Cares, Bandon Community Center, 9:30 to
11:30. First of 8 monthly sessions. To register, go to www.bandoncares.org
15 Hunger Symposium, Hales Center for Performing Arts, SOCC Coos Bay campus, 10 to 3. Presentations (Healthy Eating on a Budget). To register, call Christine 541–888-7332
November
2 Extraordinary Living Conference, Hales Center for Performing Arts, SOCC Coos Bay campus, 8:30
am to 3:30 pm. Fiber and Heart Health and Say NO to Disease are 2 sessions of 15 speakers
and workshops to choose from. $20 includes a box lunch. Register at www.socc.edu/extraliving
8 Grantwriting Stewardship series continues in Bandon with session 2
To view back issues of Wellness Ink, or to download consumer handouts, go to:
http://extension.oregonstate.edu/coos/fcd
Sodium and potassium are both positive ions and
work together in the body in what is called the
sodium-potassium pump. Levels are kept fairly constant to regulate fluid balance. When sodium is taken in
excess, potassium is excreted, and visa versa. To lower sodium, consume more foods high in potassium
like white beans, dark green leafys, baked potatoes, dried apricots, acorn squash, salmon, avocados and
mushrooms, each of which is higher in potassium than bananas.
Wellness Ink
Peanut Butter Crispy Treat Ghosts







3 cups rice crisp cereal (regular or brown)
2 tsp pure vanilla extract
1/2 tsp salt
1/2 cup sticky sweetener (agave or honey)
melted white chocolate
mini chocolate chips for the eyes
1/2 cup plus 2 Tbsp peanut or another nut butter
OSU Extension
Family & Community Health
Coos & Curry Counties
Source:
chocolatecoveredkatie.com
Share this newsletter with your
co-workers, friends and family.
Have them e-mail me with a request
to receive Wellness Ink monthly.
Mix nut butter, sweetener, and salt. Melt (either in the microwave or
stove) until it can be stirred into a lump-free paste, then add the vanilla
extract. Stir well. Line an 8×8 pan with wax paper and spread the
mixture evenly into the pan. Place a sheet of wax paper on top of the
mixture, then press down firmly. Freeze for at least 30 minutes before
slicing, then insert popsicle sticks if desired. Dip in white chocolate and
add chocolate chip eyes while chocolate is still warm. (Makes 12-16
squares) One ghost is 83 calories and 74 mg of sodium.
[email protected]
What happened to the man
who was stopped for having sodium chloride
and a nine-volt in his car?
Well, he was booked for a salt and battery!
This publication will be made available in accessible formats upon request.
Please call 541-572-5263 ext 291 for more information.
OSU Extension
Family & Community Health
631 Alder Street
Myrtle Point, OR 97458
541-572-5263
OSU Extension
also has offices
in Gold Beach
and 35 other
counties
throughout
the state
Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, marital status, national origin, race, religion,
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