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Cookbook offers healthy tips

The ART of Healthy Cooking cookbooks have been selling like hotcakes (and healthy ones at that).  Copies are still available and another printing is being ordered.  The cookbook has 498 healthy recipes that offer less than 10 percent saturated fat.  Every recipe provides the nutritional content for a serving. The cookbook also includes a sampling of the artwork from Ashley River Tower. 
Cookbooks, which are $26, can be purchased by e-mailing 
This project was created by three MUSC groups, Heart Health, Health 1st, and the MUSC’s Women’s Club. Proceeds are going to the purchase of pedometers for employees, educational material for our pediatric weight loss program, and scholarships for MUSC students.
An important aspect of the cookbook is the summary in the introduction that helps you understand the nutritional facts provided for each recipe.

Total fat
This number includes all the fat that is in the recipe, including the unsaturated fats. This can sometimes be misleading, since some of the foods that are healthy can be higher in fat (such as nuts and avocado). This is because they are higher in the “good” fats—the unsaturated ones— which have been shown to be heart protective. You should try to get less than 30percent of your total daily calories from fat (total fat).

Saturated fat
This is the fat that has been shown to increase risk for heart disease and stroke when eaten in excess.  Having said that, we do need some saturated fat. Less than 10 percent of your calories per day should come from saturated fat.

Fiber not only helps keep your system regular, but can also keep your blood levels of cholesterol in check.  Fiber is found in fruits, vegetables, whole grain, beans, and other plant foods. It is recommended that adults get about 25-35 grams of fiber per day.

Not everyone is “sensitive” to sodium, meaning that small amounts won’t affect their blood pressure, but it should be something for all of us to watch. The best way to keep sodium in check is to get rid of the salt shaker. Your taste buds can and will adjust to lower sodium intake, and you can enjoy the food the way it tastes naturally. Sodium intake for healthy adults should be no more than 2,400mg per day (one teaspoon of table salt has about 2,300mg).

Worksite screening
The Jan. 28 worksite screening has openings. Register at
Editor's note: The preceding column was brought to you on behalf of Health 1st. Striving to bring various topics and representing numerous employee wellness organizations and committees on campus, this weekly column seeks to provide MUSC, MUHA and UMA employees with current and helpful information concerning all aspects of health.

Friday, Jan. 22, 2010

The Catalyst Online is published weekly by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. The Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, Editorial copy can be submitted to The Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to To place an ad in The Catalyst hardcopy, call Island Publications at 849-1778, ext. 201.