I found the food gems in Nutrition Action Newsletter, and wanted to share some with you.

I enjoy a Chipolte burrito every so often. I may rethink that choice upon learning that their chicken burrito has 970 calories and 18 grams of saturated fat. That’s close to half of my daily requirement in calories and more in saturated fat than I eat daily. With the battle to keep excess weight off (it’s getting harder as I get older), meal choices like Chipolte’s burrito needs to happen infrequently, at best. Sacrifice, sacrifice……….

Speaking of weight, I am having a tough time finding a camcorder to film my “Fat over 55 workout.” If any of you have a mac computer AND have a camcorder that is compatible, please let me know ASAP. The Applecare service has been of no help so far, and this camcorder issue is  clogging up my progress on biz issues. Thanks.

With cooler weather arriving, seasonal foods like soups, stews, and casseroles are on the menu. If you use canned soup for any of the above, check the sodium levels. The average Campbell’s condensed soup has 760 mg of sodium PER serving. Each can contains 2 1/2 servings. Amy’s and Pacific Natural Foods are better sources, if you don’t make your own.

The newest entry into the triple bypass food choice is Olive Garden’s Tour of Italy. 1450 calories, 33 grams of saturated fat, and 3830 milligrams of sodium will clog your arteries in no time!

Stay away from margarine. Land O’Lakes advertises their margarine as an “excellent source of ALA Omega 3.” Really? What about the 2 1/2 grams of trans fat per tbsp, which is more that a days limit! And, speaking of trans fats, Pillsbury still makes most of their rolls and biscuits with the junk.

Now, for the good news-there are power foods that speed you on your way to better health. For instance, instead of taking statin drugs for high cholesterol, which have a host of unpleasant side-effects, eating beans and other high-fiber foods like dark leafy greens, do a great job of lowering cholesterol. So does taking niacin or nicotinamide (forms of vitamin B3), with virtually no side effects.

Other healthy foods: Sweet potatoes-one of the best veges you can eat. Packed with carotenoids, vitamin A and C, potassium, and fiber. Mangoes-one cup of mangoes = 100% of a days vitamin C, one-third of vitamin A, a good dose of potassium (lowers blood pressure), and 3 grams of fiber. Chile peppers; I use Hatch Valley. One 6 inch pepper contains as much vitamin C as 6 oranges, plenty of potassium, magnesium, and fiber. Crispbreads-whether Wasa, Kavli, or Ryvita, these crackers are loaded with fiber and have little or no fat. I eat these almost daily in lieu of breads. Watermelon is a nutritional heavyweight. 2 cups = one-third of a day’s vitamins A&C, good potassium, and lycopene, for only 80 salt-free calories. Butternut squash= good amounts of vitamins A, C, and fiber.

Stay well, John R Blilie, M.S.