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 Unleashing the Power of a Richer, Fuller, Healthier Life! 


Health Step by Step

Welcome to issue No. 11-6


In this issue read about great "alternative" salads that are healthy and taste great, how to reduce the sodium in the food you eat, and where to get great healthy recipes. We encourage you to take away at least one tip or suggestion and make healthy eating your choice starting today!
May is National Salad Month

Salad PlatterWhen you think of salad, do you think of lettuce? In fact, the Wikipedia article on Salad lists more than 40 different types of salad, with only a few of them containing lettuce! Even salads that contain mainly lettuce come in a number of varieties. 

Most people are surprised to learn that there are actually five distinct types of lettuce; (Butterhead, Romaine, Crisphead, Loose Leaf and mixed) and each type includes a number of different varieties. Next time you go to the supermarket, stop in the fresh produce section and take a few minutes to just look around. Most markets carry a wide variety of lettuce types, from very light green iceberg to darker green Romaines.    

Salads can be a healthy way to eat part (or all) of your body's daily requirements of vitamins, minerals and fiber. Lettuce itself is extremely low in calories too. One cup of shredded Romaine lettuce has only 8 calories and zero grams of fat. Almost all of the calories and fat contained in lettuce salads comes from other items added to the lettuce, and especially the dressing put on it. For example, a typical ranch dressing can have 150 or more calories per ounce!

If you want to move beyond lettuce salads, here are a few ideas...


Reducing Sodium in Your Cooking

Salt ShakerThe recently released Dietary Guidelines for Americans recommends a reduced sodium intake of 1,500 mg per day. Unfortunately, studies show that the average adult American consumes about 3,400 mg of sodium per day - more than double the new recommendation!

Excess sodium intake has been linked to high blood pressure and increased risk of cardiovascular disease. How can we reduce the amount of sodium in the foods we eat? It is estimated that 75% of the US sodium intake comes from processed foods. So, in order to make meaningful reductions, it will take concerted efforts from both industry and individuals.

Here is what the food industry is doing:

  • Most manufacturers now have a sodium reduction program. For example, Kraft has pledged to reduce the sodium content of its entire product line by an average of 10% over the next two years. General Mills has said it plans to reduce sodium in its products by about 20%.
  • Ingredients suppliers (companies that provide raw ingredients to manufacturers) are working to develop sodium replacement products. These are products that enable manufacturers to remove sodium while still maintaining flavor.
  • Companies are working to naturally modify the salt crystal itself. By using crystals with more surface area, the consumer's perception of salty flavor remains while the amount of sodium is reduced.


Great Sources for Healthy Recipes

Healthy RecipesIf you're like most people, you really do want to eat healthy. Unfortunately, we're all busy and I'll bet you don't have time to experiment in the kitchen or look for new recipes to try. In addition to being short on time, lots of recipes that I see in cookbooks look complicated and/or take lot of ingredients that I don't normally have. Does this sound familiar?

First, remember that you are the cook. If you don't have the ingredient that the recipe calls for, it is OK to substitute. For example, the other day I wanted to make recipe that called for turkey stock. Since I didn't have that in my cupboard, I substituted chicken stock instead. In another case, I was making a baked oatmeal recipe that called for raisins. Lacking raisins, I substituted diced apples and it turned out great!

Just remember that less healthy substitutions will impact the end results, but small tradeoffs are still ok. One recent recipe called for Splenda, but I didn't have any. Since the rest of the recipe contained healthy ingredients, I decided to use plain white sugar instead. It added a few calories, but all-in-all a small sacrifice.


Some of our favorite sources for new recipes (especially if you get excited from seeing a picture of the finished result) are magazines including...


Do You Share with Friends?


Friends NecklaceWe have received lots of great feedback on our newsletters and would love to share them with more people like you. If you enjoy what you read in this issue, please share this newsletter with at least two of your friends who would like to unleash the power of a richer, fuller and healthier life.


Please use the "Forward this issue" link right below. It just takes a single click! Your friends will thank you.


Need a Speaker for Your Event?
Johnell and Mike
Michael and Johnell are both Professional Nutrition Specialists and health advocates. Topics can include Making Healthy Choices, Eating Healthy When Eating Out, Understanding the New Dietary Guidelines, Reading Food Labels, Healthy Eating for Kids, or any of a number of other health and nutrition-related subjects. If you would like to have Michael and Johnell speak at your next meeting, contact them directly at:
Michael: michael@vitaerobics.com or 623-256-3334
Johnell: johnell@vitaerobics.com or 623-256-4486

We hope you enjoyed this issue. Our goal is to provide you with the information you need to make healthy eating choices. If there are topics you would like to see in future issues, please let us know. When we use your idea, we will send you a free copy of our book, 30% Fat...What's That? as our thank you. Send your ideas to us at Vitaerobics.

Until next time, remember to always B. A. Fat Finder!


Michael & Johnell McCauley

In This Issue
National Salad Month
Reducing Sodium in Your Cooking
Great Sources for Healthy Recipes
Do You Share With Friends?
Need a Speaker at Your Event?
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30% Fat...
What's That?

30% Fat...What's That?
  Our new book, "30% Fat...What's That?" has lots of tips for making healthy choices in the foods you eat. And, each copy comes with your own Fat Finder, the ultimate fat calulator! The Fat Finder has already helped more than 750,000 people gain control of their health. It can work for you too!
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