Author: DIANA ZATT

Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.

Salt Sense

Ninety percent of Americans eat way too much salt. The average American consumes approximately 3,400 milligrams of sodium per day. That is the equivalent of about 1 1/2 teaspoons.

The FDA’s Dietary Guidelines for Americans 2020-2025 recommends that individuals 14 and over consume no more then 2,300 milligrams of sodium per day. The American Heart Association is even more conservative and recommends no more than 1,500 milligrams per day “ideally” for most adults especially those with heart disease.

A healthy active body needs only 200 to 500 milligrams of sodium per day to maintain proper fluid and electrolyte balance, conduct nerve impulses and contract and relax muscles. This computes to only 0.216 to 0.540 teaspoon per day.

Did you know that whole foods contain salt naturally? That’s right. A stalk of celery may not taste salty but it contains just over 30 milligrams of sodium. One cup of artichokes contain about 160 milligrams. One half cup of cooked carrots contain 45 milligrams. One cup of tap water contains 9 milligrams of sodium. Sodium is found in the earth naturally so it makes sense that it exists in foods that get nutrients from the soil. Even if you never add another speck of salt to your food you will not be sodium deficient by eating a balanced plant based diet.

I knew there was a reason why, after all these years, I never got rid of the old Himalayan and sea salt. It came in handy for this blog photo. Trust me I do not use them!!

High blood pressure is the most common consequence of diets high in sodium. When we eat too much salt, the body holds on to extra water to balance things out. This extra fluid increases blood volume which then increases blood pressure. Increased blood pressure over time narrows and damages the delicate inner lining of the arteries. A low sodium diet centered around plant based eating seems to be the best way to bring down blood pressure.

But hypertension is not the only consequence. Researchers from Weill Cornell Medicine found a connection between high salt diets and decreased nitric oxide levels. Nitric oxide is an essential molecule necessary for cerebrovascular health. Low levels of nitric oxide cause protein plaque deposits in the brain associated with Alzheimer’s disease. So reducing our intake of sodium may be all it takes to prevent dementia.

If dementia wasn’t enough to convince you to shake the salt habit maybe cancer will. Excess sodium intake has been linked to stomach cancer. In fact, it seems that the risk is on the same level as heavy alcohol use. How is this possible? Well it appears that excess sodium damages the delicate lining of the stomach causing lesions which, over time, can turn cancerous.

There’s more bad news. Eating too much salt can cause calcium to be leached out of the bones leading to low bone density and osteoporosis. High blood pressure can also lead to osteoporosis by increasing the rate that calcium is lost from the bones. For every 100 milligrams of sodium you consume above and beyond the recommended, you urinate out 1 milligram extra of calcium.

In addition to adopting a diet that is centered around plant based eating pay attention to nutrition facts on food labels. A general rule of thumb is to choose foods that have no more then 1 milligram of sodium per calorie.

I sincerely hope this article has been helpful. As always I love comments and questions. Lot’s of them!

I created these sodium visuals to help my patients understand how much sodium is in certain food choices. This was several years ago before the AHA lowered their recommendation to 1,500 milligrams or less (test tube #1). Look at how much sodium is in that frozen meal (test tube #2)? That’s double the daily recommendation in just one meal. Yikes!! Look at how little is in the apple and potato?

https://news.weill.cornell.edu/news/2019/10/high-salt-diet-promotes-cognitive-impairment-through-the-alzheimer-linked-protein-tau

Pepita, Sesame and Flaxseed Crisp Crackers

These crispy and tasty crackers are a cinch to make, completely fat-free and super healthy. They essentially are just flax seeds, water and whatever other seeds and spices you care to add. That’s right, you are the author of how you want your crackers to taste. In this recipe I added pepita and sesame seeds, garlic and onion powders, and lots of black pepper. Not a fan of sesame seeds? No problem. Substitute for chia or poppy seeds or whatever else excites your taste buds. Play around with the seasonings. The sky is literally the limit.

I use a silicone pad on my baking sheet so I don’t have to use any oil. This pad may not look very pretty but it works like magic. TRUST ME NOTHING STICKS! And guess what? I bought it at Dollar General in the baking section. That’s right! And it was $1.00 and completely reusable. You can also use parchment paper if you prefer.

Are you wondering what pepitas are? Well it’s a type of pumpkin seed but not the kind with shells that you scoop out of pumpkins when making jack-o-lanterns. There are actually a variety of pumpkins called Lady Godiva, Naked Bear and a few others whose seeds have no hull- and these are called pepitas! The pepitas are the signature ingredient in these crackers. They give them an earthy and nutty flavor that will make you want to dig in for seconds.

Pepita, Sesame and Flaxseed Crisp Crackers

Ingredients

  • 1 2/3 cup ground flaxseed
  • 1/2 cup pepitas
  • 1/3 cup sesame seeds
  • 1 1/4 cup water
  • 1 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp ground black pepper
  • 1 tsp whole flaxseed
  • 1 tsp black cumin
Ground flaxseed, pepitas, sesame seeds, whole flaxseed, garlic powder, garlic pepper, black pepper, black cumin seeds, water

Directions

  1. Mix and stir the first 7 ingredients
  2. Pour the mixture over the silicone pad or parchment paper on the baking sheet
  3. Spread evenly over the silicone pad or parchment paper using a rolling pin. Dough should be 1/8″ thick. Tip: because my rolling pin is large I usually roll the mixture on the silicone pad first and then transfer the pad to the baking sheet.
  4. Using a pizza roller score the dough into bite size pieces (squares or triangles)
  5. Sprinkle the whole flaxseeds and black cumin over the top
  6. Bake at 350 degrees for 45 minutes. Test the centers with a tooth pick. If the centers are still soft continue baking until crackers are crispy but not burnt.
This is the dough spread on the silicone baking pad and cut into squares. The pieces do not need to be perfect. The only thing that should be perfect is the taste!
I love eating mine with my tasty Chili Black Bean Dip but they are tasty enough to just eat plain

Pumpkin Pie Smoothie

I can’t take credit for this recipe. I found it in Dr. Gregor’s “How Not to Die” cookbook. I have been making these all summer long but they are especially tasty this time of year. I hope you enjoy this recipe as much as I have.

Ingredients

  • 1 frozen banana (cut into pieces before freezing)
  • 1/2 cup pure pumpkin puree
  • 1 tbsp. almond butter
  • 3 pitted dates
  • 1/4 tsp. ground turmeric
  • 1 tsp. cinnamon

Directions

Combine all ingredients with 1/2 cup water and blenderize until smooth.

Before You Eat Your Next Slice of Cheese

Everyone has at least one food weakness. Like if you were on death row and given your choice for one last thing to eat what would it be? Well for me that would be cheese. I am a cheese-aholic. Well, I should say, a reformed cheese-aholic. That’s right. I’ve been 3 years sober from cheese! Except for the occasional off the wagon for a party or something. But even then it is just a sliver or two.

The reason why cheese is so good is that it is loaded with fat. Saturated fat. The artery clogging kind of fat. And that is exactly the reason why it is a bad thing to indulge in.

So for the purpose of making a point I conducted a little food experiment. I melted 1/4 cup shredded cheddar cheese in the microwave allowing the fat to “oil off” from the protein mass. The result was pretty doggone disgusting.

Check out the first picture of the separated liquid saturated oil. Then the second picture of the oil that solidified at room temperature. Diets high in saturated fats drive up harmful LDL cholesterol which prompts blockages in the arteries.

Let’s face it, we all probably have some degree of plaque in our arteries. But switching over to plant-based eating can put the brakes on continued plaque formation and possibly even reverse the process.

The separated oil
Solidified at room temperature

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466936/

Veggie Cabbage Rolls

If I were to add another category to this blog called comfort food this recipe would definitely be in it. It is the perfect meal to make on a cold autumn day. When I dreamed this little baby up it happened to be a cold rainy day in September. The aroma of sautéed garlic and tomatoes permeated throughout the kitchen and then bam – once the red wine vinegar, black strap molasses and cinnamon were added that’s when the explosion of flavor happened! The smell of my veggie cabbage rolls baking in the oven literally drove me crazy. Finally, once pulled out of the oven and dished on my plate, I was able to enjoy this comfort meal while listening to the pouring rain and bolts of thunder. It is impossible to eat just one cabbage roll but you know what? The more you eat of this completely whole food, plant based, no salt, oil or sugar recipe the healthier you are. So second and thirds please!!

This meal works well alone or can be served with mashed potatoes. I mash up my potatoes with unsweetened almond milk and add nutritional yeast for a cheesy flavor. Yes, it is possible to make dairy-free mashed potatoes that are creamy and flavorful. Want a little extra flavor? Mix in little snippets of fresh chives.

Veggie Cabbage Rolls

Ingredients

  • 8 cabbage leaves
  • 4 garlic toes
  • 4 Roma tomatoes
  • 1 tbsp. red wine vinegar
  • 1/4 tsp. cinnamon
  • 1 tbsp. blackstrap molasses
  • 1 cup cooked couscous
  • 1 can reduced sodium tomato soup
Cabbage, Roma tomatoes, garlic, couscous, tomato soup, molasses and cinnamon
Couscous stuffing mixture

Directions

  1. Boil cabbage leaves until soft about 5 minutes
  2. Sautee 4 minced garlic toes and cut up tomatoes in a little water until aromatic
  3. Add 1 tbsp. red wine vinegar, 1/4 tsp. cinnamon and 1 tbsp. blackstrap molasses and stir for 8 – 10 minutes
  4. Stir in the cooked couscous
  5. Stuff the cabbage leaves and form into rolls
  6. Dilute the tomato soup with 1 can water. Pour a small amount on the bottom of a baking dish. Line the cabbage rolls over the tomato soup mixture. Pour the remaining tomato soup over the cabbage rolls. Sprinkle freshly ground black pepper over the top.
  7. Bake at 350 degrees for 30 minutes

A Deep Dive at the Health Benefits

The ingredient that takes center stage in this recipe is cabbage. Cabbage belongs to a family of vegetables referred to as cruciferous. Cruciferous vegetables (cabbage, broccoli, cauliflower, kale, Brussel sprouts) have a pretty interesting sulfur rich compound in them called sulforaphane. This compound has anti-cancer abilities. There are some pretty compelling evidenced based studies suggesting sulforaphane can protect chromosomes against damage and stop the metastasis (spread) of cancer.

There has also been some fairly recent studies on the effect of cruciferous vegetables on autism. A placebo controlled, double blind, randomized study of boys with autism found that eating 2 – 3 servings of cruciferous vegetables a day improved social interaction, behavior and communication within a few weeks. The medicinal properties of foods is rather intriguing isn’t it?

https://www.hopkinsmedicine.org/news/media/releases/chemical_derived_from_broccoli_sprouts_shows_promise_in_treating_autism

Yes, We Can Control Aging!

At the end of each chromosome is a cap called a telomere which keeps DNA from fraying. As we age telomeres get shorter which causes biological aging and age-related diseases like Alzheimer’s and Parkinson’s disease and cancer. I was shocked when I read that forensic scientists can actually look at DNA under a microscope to determine how old someone is based on telomere length.

Did you know cigarette smoking accelerates the rate of telomere loss threefold? Did you know that diets high in antioxidant rich foods like fruits, vegetables, legumes, nuts, seeds and spices are associated with longer protective telomeres? Did you know that diets high in refined grains (white flour, white rice and white bread), processed foods, meat, sweets and soda are linked with shortened telomeres? This has been scientifically studied. In fact, endorsing a healthy lifestyle causes telomeres to shrink less and actually grow more. This suggests it really is possible to reverse aging. Heck I’d be happy with just slowing things down a bit. So we do have control over how quickly we age and it’s never too late to get started!

https://www.ornish.com/wp-content/uploads/increased-telomerase-activity-and-comprehensive-lifestyle-changes.pdf

Roasted Applesauce Stuffed Acorn Squash with Peppered Seeds

This recipe circles back to my childhood. I remember the distinctive smell in my moms kitchen most notably during the autumn months. I remember the dark green shell set against the bright orange inner flesh and how pumped up, energized and happy those colors made me feel. I remember the sweet earthy aroma throughout the house. I also remember the delicious buttery nutty flavor of this amazing squash. As a kid I would eat acorn squash outer skin and all and that hasn’t changed as an adult! By the way, the outer skin is perfectly edible but if you aren’t keen on eating it, it separates away from the flesh quite easily when cooked.

I always thought all acorn squash was dark green. Well that by far is the most popular color but there are also white, pale yellow, tan and bright orange varieties. In my opinion they all taste pretty similar but white and pale yellow seem to have a smoother texture whereas the green are firmer.

Roasted Applesauce Stuffed Acorn Squash

Ingredients

  • 1 acorn squash (any color)
  • 3 peeled apples cut into cubes
  • 1 tbsp. ground cinnamon
  • 1/2 tsp. ground nutmeg
  • 1/8 tsp. ground black cumin seeds (optional)
Pumpkins may take center stage during autumn months but acorn squash is second runner up!
Acorn squash seeds have a sweet and nutty flavor and are a personal favorite of mine. Just place them in a baking dish, spray a little water on them and spice them up with lots of black pepper. Roast in a 400 degree oven for about 10 minutes or until nicely browned. Eat the entire seed – OMG so delicious!

Directions

For the applesauce peel and dice 3 apples. Place them in a pan, add enough water to cover the apples and boil until soft (just like boiling potatoes). Drain the water and pulse in food processor. If you don’t have a food processor use a blender or mash by hand.

  1. Place the whole acorn squash in the microwave for about 3 minutes. This softens the outer skin and makes it easier to cut.
  2. Using a sharp knife cut the acorn squash in half starting at the stem.
  3. Scoop out the seeds and set aside for roasted squash seeds.
  4. Scoop the applesauce into the hollow of each half.
  5. Sprinkle the cinnamon, nutmeg and black cumin (optional) on the applesauce.
  6. Bake in preheated oven set at 400 degrees for 45 minutes (or until the tops are browned and flesh is soft).

A Deep Dive at the Health Benefits

There are many varieties of winter squash – butternut, acorn, hubbard, spaghetti, sugar pumpkin, buttercup and kabocha. Hands down all these varieties deliver on the nutrition front but there is one that is the absolute champion of them all. You guessed it – acorn squash!

Acorn squash is packed with soluble fiber. Soluble means dissolves in water. So the fiber dissolves in water to form a gel. The gel binds to cholesterol in the small intestine and exits the body in the stool. This prevents it from entering the blood stream. So how about that? Acorn squash can control cholesterol. Another serving please! Soluble fiber also help regulate blood sugar.

Acorn squash is an amazing source of potassium. Adults need 4,700 mg. of potassium each day. One cup of cooked acorn squash is packed with 896 mg. of potassium. Most people associate bananas with potassium but one banana has only 422 mg. of potassium. Additionally one cup is packed with one-third the daily requirement of calcium, magnesium and folate.

Now even though acorn squash is the star performer give other squashes a try. Butternut squash comes in second place and excels in Vitamin C, beta-carotene and alpha-carotene which helps protect against cancer.

Spaghetti squash has the lowest overall nutrition score but it is a low calorie and low carbohydrate alternative to traditional pasta noodles.

Couscous Stuffed Chili Poblano Peppers

I have always been a fan of Mexican food. It’s fun, colorful and happy. But the high sodium and high fat cheeses, sauces and meats I can do without. We took a trip to Tucson in September and hubby was looking forward to eating Sonoran-style Mexican food. I, on the other hand, was simply hoping there would be some vegetarian options on the menus. To my delight, every restaurant we ate at had a few honest to goodness whole food plant based entrees! One of the restaurants at Hacienda Del Sol resort where we stayed, had two delicioso plant based meals. This post will feature one of them which was a stuffed pepper dish. Now while I didn’t exactly ask for the recipe, I payed close attention to what it was I was eating and came up with a pretty close match. Because I cannot recall the exact name of the entrée I am calling it Couscous Stuffed Chili Poblano Peppers.

Couscous Stuffed Chili Poblano Peppers
Topped with fat free mozzarella cheese (optional). See note section.

Ingredients

  • 4 poblano peppers
  • 2 cups cooked couscous
  • 1 can rinsed black beans (reduced salt or salt free)
  • 1 cup fresh or frozen corn
  • 1/2 chopped jalapeño pepper
  • 16 oz. tomato sauce
  • 1 cup salsa
  • 1 1/2 tsp. freshly ground black pepper
  • Fat free shredded mozzarella cheese (optional)
Note: If using fat free cheese keep in mind it is not whole food or plant based.  It has a fair amount of sodium (280 mg. sodium / 1/4 cup). Because the fat is removed it is resistant to melting and tends to scorch in the oven.
Tip: Thoroughly rinsing canned goods removes 50% of the added salt.
Ingredients: poblano peppers, jalapeño pepper, couscous, black beans, corn & black pepper
Mix ingredients together

Directions

  1. Grill or roast the peppers until they are soft. Place the charred and hot peppers in a large plastic zip lock bag, close tightly and let sit for 10-15 minutes. Remove the outer skin as this can be difficult to digest. Personally, I keep the skin on for added fiber and nutrients. The grilling or roasting process chars the peppers which expresses their flavor.
  2. Make a slit in the peppers and scoop out the seeds with a spoon. Wear gloves to avoid contact with capsaicin which is the chemical that makes peppers hot. The capsaicin is not on the seeds but on the white fleshy innards.
  3. Mix the couscous, black beans, corn, minced jalapeno pepper and black pepper together. Stuff the peppers.
  4. Spread the tomato sauce on the bottom of the baking dish. Line up the peppers over the sauce. Top with salsa. If you are adding the cheese do so the last 10 minutes of baking.
  5. Bake in a 350 degree preheated oven for 30 minutes.
Slice in half lengthwise and remove seeds
Roast in a 425 degree preheated oven for approximately 10 minutes until charred and skin blisters

Place in sealed zip-lock bag for 10 minutes allowing the steam to loosen the skin
Peel off the translucent skin

A Deep Dive at the Health Benefits

Everything about this meal speaks health. But lets take a closer look at the star ingredient – poblano pepper. Poblano peppers are a great source of insoluble fiber which supports gut health by promoting easier passage of stool. But they are an excellent source of soluble fiber as well. Soluble means dissolves in water. So the fiber dissolves in water to form a gel. The gel binds to cholesterol in the small intestine and exits the body in the stool. This prevents it from entering the blood stream. So how about that? A poblano pepper can control cholesterol. Another serving please!

Capsaicin, the chemical that makes peppers hot, has anti-inflammatory properties and the ability to fight off cancer cells. Yes, you read that correctly. Capsaicin has been shown to alter the expression of several genes involved in cancer cell survival, growth and metastasis. 1 Poblano peppers are mild and therefore have much less capsaicin then, say a habanero or ghost pepper, but there is still enough to make a difference.

Poblano peppers are stocked with vitamins A and C. They are very rich in potassium which is important in the regulation of blood pressure. They are very low in carbohydrates and have zero cholesterol. And if that wasn’t enough they are also rich in antioxidants.

I really hope you try and enjoy this recipe. I love comments. To the best of health – Diana

1 Anticancer Properties of Capsaicin Against Human Cancer. https://pubmed.ncbi.nlm.nih.gov/26976969/

click here for Capsaicin research