Calling all oatmeal lovers: what’s your favorite way to prepare oatmeal?
Ever since I admitted in my last post to ditching oatmeal and falling back into my bagel-and-lox habit, the guilt is getting to me.
Actually, all of my lo-co eating habits are out of whack. Yesterday I hit Wendy’s again while driving home from the 8th HS Baseball game in 2 weeks. Of course I had no menu planned and frankly, I was too tired from shivering in the wind for 3+ hours per game to make any.
So I decided the easiest way to get back into eating lo-co was to focus on breakfast (at least I’m now spinning 2x a week so all’s not TOTALLY lost, lo-co-wise). Because dinners are so not happening right now – and baseball season has only just begun.
So, breakfast. I know I should be eating oatmeal, the cholesterol-lowering superfood. But I love my half-bagel-with-lox. So I need to know: do I really need to give up my lox-every-day habit? Is it that bad for me? Or can I have oatmeal a few days a week and still have my bagel and lox some (most?) other days?
To decide, I researched lox. Frankly, I was hoping to find that lox is a healthy choice (and maybe I’d just add oatmeal cookies to my diet?) It seemed rational: I mean, lox is smoked salmon, and that’s chock full of fish oil and healthy protein, so it should be healthy. Right?
The answer is, yes… kind of. But lox has issues, which I guess I knew. But I was all hold-my-hands-over-my-ears about them.
It turns out that lox does indeed deliver good-for-you omega 3 fatty acids and lean protein. Which is great, but I had no idea lox also packed a big sodium punch. Truly, no idea. Despite how the divine salty taste mingles with the sweet, cream cheese.
See above monkey-hear-no-evil mien.
A 3 ounce serving of lox has 1700-2000 mg of sodium. Eat that much lox every morning and you’d be over the USDA guideline of 1500 mg of sodium by 8am! Lox nutritional info is not easy to find online; for details, read here and here.
Luckily, I eat far less lox on my bagel than most – I roughed it out to about 0.6 ounces, which is 1 small slice – every morning. Still, that drops 350-400 mg of sodium into my system along with my decaf hazelnut coffee (with Silk Soy Creamer and a scant 1/2 teaspoon of sugar, thank you very much.)
So lox has far too much salt than is good for me daily. And here I was thinking I eat a low sodium diet because I never add salt to anything.
In “The Risks of Eating Smoked Salmon,” health writer Jeffrey Traister explains that in addition to the high sodium, ingesting lox potentially exposes you to chemicals that can cause cancer, and lox can be infected with the dangerous bacteria, listeria. He advises:
“Minimize your risk by eating smoked salmon less often, eat foods with low sodium content on days you consume the fish, eat small amounts to reduce exposure to polycyclic hydrocarbons and eat it shortly after purchase to lower risk of listeriosis.”
Sufficiently freaked out, I will be eating cereal while I search for delicious ways to simply prepare great tasting oatmeal.
Illustrations by Christine Juneau.