October Kitchen Oct 2017

Public Enemy No. 1? The Sweet Truth About Salt

We all know a low-sodium diet is the way to go. Over the last few decades, studies have connected high-sodium diets with high blood pressure, heart disease, and even stomach cancer! Health.gov’s most recent Dietary Guidelines for Americans recommend limiting sodium intake 2,300 mg a day, or less than a teaspoon of salt. But is salt really the unhealthy villain it’s been presented as? What we call salt is a compound of 40 percent sodium and 60 percent chloride. As the two most abundant electrolytes in our blood, these minerals play a huge role in our physical health. Sodium maintains nerve function while regulating blood volume and blood pressure. Losing too much sodium through sweat can cause muscle cramps in athletes. Meanwhile, chloride is necessary to keep carbon dioxide from building up in

the blood. Low levels of chloride lead to respiratory acidosis, a condition in which your blood becomes acidic.

WEEK OF OCTOBER 3RD TESTIMONIAL This is not a free pass to pour extra salt on your french fries. An overabundance of salt can still lead to high blood pressure and other health problems, especially for those who are salt-sensitive. Replace processed foods, which account for 77 percent of sodium in the average diet, with whole foods; be sure to eat foods with magnesium and potassium, like bean and leafy greens, to regulate blood pressure; and if your doctor has recommended a low-sodium diet, take their advice. We don’t have to fear salt, but we should still be responsible about our sodium intake. “I love this place! It’s so delicious every time and so convenient! The staff never thinks twice about going the extra mile for their customers! I’m lucky to have them right around the corner.” –Molly M. Cutting out salt, sodium chloride, entirely can have adverse effects. Several studies found reduced-salt diets might be linked to hyponatremia, as well as higher levels of blood cholesterol and blood triglyceride, which can lead to heart disease. For diabetics, salt restriction may be particularly dangerous, as studies from the National Center for Biotechnology Information suggest an absence of salt can cause a resistance to insulin.

WORD SEARCH Z A C P D I Z H U G P N Y C X G N I T N A H C N E O L Z A J M Z G S U I V F F Z T E N C R Q K A E U D I H Z S U S I K U H L M P G O J F O Q O I M L A M A S K A E I H G V N U B E I G U C G S G G R X O Y G U O N D Y U M O N S T E R E S R M O R S O B D T W O C T Y I Q X G G X L C A R G H O R S D R Y R I I V B T Y D N A C K Y X E J N Z E Z Z O S Q T J M N M X E D A R M N Y B H V B Q D M V O D L H K F S A E U L B H I E A Z O W G X K R V R D W U G X W _____________________________ Write your name here and fax the completed puzzle to 860-533-0585, send it via empty delivery box, or bring it to the shop and receive 10 percent off your next order . Limit one per customer. Expires October. 31, 2017. ( First Last )

1. Butternut Terrine

(Contains Seeds)

A yummy mixture of squash, leeks, apples, and whole grains with a Parmesan crust, baked until golden brown and delicious.

2. Lemon Herb Cod

(Special Order Gluten-Free Crumbs)

A mild whitefish flavored with lemon and herbs and a crumb topping. Served with buttermilk dill mashed potatoes and baby green bean and cauliflower salad.

3. Paul’s Turkey Bolognese

(Special Order Gluten Free Pasta) Served over whole wheat pasta, this rustic, hearty dish is Chef Paul’s go-to recipe for healthy, meaty sauce. 4. Polish Poached Meatballs Veal and chicken meatballs poached in a robust broth tossed with Klushki egg noodles, pan gravy, mushrooms, and peas. 5. Pork Loin With Cranberry Marmalade Lean pork loin with cranberry marmalade, half sweet mashed potatoes and green beans.

6. Beef Barley Soup A robust soup that is perfect for these chilly nights.












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