Salty's Good For You Blog

Recipe for "holiday catch up" - Are you running short of time during the holidays? Wouldn't it feel great if you could get a few of those things on your list checked off? I was reading an article from the Wall Street Journal the other day titled "No Time to Read This? Read This" by Sue Shellenbarger and it really rang true with me. My take away from it was that you can get a lot done if you just break down tasks into small manageable moments of time. So let's take a closer look at an idea developed by an Italian Time Management guru named Francesco Cirillo. Have you ever seen those cute little kitchen timers that look like a tomato? You give the tomato a twist and it starts to tick. A unit of time set on this tomato clock he calls a Pomodoro (the word pomodoro is Italian for tomato). The idea is to decide what you want to accomplish and then set the timer and do it. There is a time management theory that suggests that if you only need to do something for a small but manageable amount of time then you are more likely to get the goal done. Let's see, if your kids knew that they only had to spend fifteen minutes cleaning their rooms would they be more likely to do it? If you decided that you only had fifteen minutes to clean the kitchen could you make a big dent? If you told yourself you only had to exercise for thirty minutes would you be more likely to do it? Okay fifteen? There you go! Set the timer, get 'er done, Pomodoro!

Accomplishing tasks helps remove stress and thus improves our life quality. So how can we apply this theory to the holidays? What if we set a timer for twenty minutes and decided that we would take a mental inventory of our lives. Perhaps we might make a list of things we are grateful for or things we mean to do during the holidays, ways we want to stay healthy, projects we would like to complete, whatever comes to mind. Taking this inventory is the precursor to new resolutions and new accomplishments. Maybe you want to get in touch with old friends, spend some time with family, do a charitable project, get some exercise or just close your eyes and breathe deeply. Write those things down and then set the timer and do one. It really makes sense. I tried it as I was writing this article and it helped me stay more focused. I hope you enjoy this little recipe for "Holiday Catch Up." May it help you lighten stress, achieve a few of your goals and fulfill a few of your dreams. May you have happy, healthy and meaningful holidays. Enjoy!

November 2009

Take a walk. The holidays are just around the bend. It is a time of celebration, gathering of friends, family, fun and delicious food. It is easy to want to enjoy all of the wonderful goodness that makes itself available to us during this season. The whole trick to staying happy and healthy is really balance. Energy in balanced by energy out.

Our family enjoys a great tradition with many families in our neighborhood. We play a huge game of soccer with all of our kids on the morning of Thanksgiving. Rain or shine we all show up and play an often-muddy game in the fresh air. We all love this tradition and try hard to make it every year. Afterwards we all head off for our turkey dinner knowing that we earned a little caloric grace. A little kcal energy out before we put more kcals (kilocalorie) in, an attempt at finding a little balance for the day. It doesn't have to be that organized or exciting though - the real goal is that your exercise becomes a healthy habit. It could be as simple as a walk. Walking is a perfect exercise for almost everyone, and it is so refreshing and easy to do it can become that holiday-inspired habit you are searching for.

Let's take a closer look at what research shows a walk can do for you. The list is long so stay with me here. I am going to try and say it all in one breath . . . are you ready? Here goes: It helps control body weight, helps control blood pressure, decreases risks for heart attack, helps raise levels of good cholesterol, lowers your risk of stroke, reduces risk of breast cancer and diabetes, helps increase bone density, helps prevent depression, decreases stress, helps relieve arthritis pain, improves sleep, strengthens muscles and joints and overall lengthens your life. Phew! This list takes my breath away. It sounds like we've discovered the secret to the fountain of youth but the reality is it is just a simple walk.

The famous 20-year health study following nurses showed that as little as three hours of brisk walking per week correlates with a 30 to 40 percent reduction in the risk of developing heart disease. A Harvard study of 11,000 men showed that stroke risk decreased by half when they participated in walking 5 hours per week. All this sounds great but it means nothing unless we do it! So how about if you begin now and get a head start on the holidays? Yes, of course, enjoy yourself and all that the holidays have to offer. In fact make a point to come to Salty's and you will see that we celebrate the holidays like no other. Let these good times inspire you . . . take a walk!

October 2009

Here's to living healthy! Sometimes people ask me what my philosophy is on how to live a healthy, balanced, nutritious life. I love to wax on and on about the topic but truthfully there is very little that needs to be said. I love to look into the eyes of my questioner and say that I bet they could tell me in just a few sentences what makes for good nutrition and a healthy life. It is almost innate and quite simple. Eat real foods made from whole ingredients, colorful fresh fruits and vegetables, whole grains, fish, poultry and meats, fresh dairy. Breathe deep, get some exercise and keep it simple!

My favorite food and nutrition author Michael Pollan (In Defense of Food and The Omnivore's Dilemma) identified what he calls the American paradox: "The more we worry about nutrition, the less healthy we become." We can't find our best nutrition in a single-ingredient bottle. It comes from the brilliant complex of nutrients found in each ingredient of our food. Nutrients in each food seem to work together to perform a specific mission that alone could not be done. There is a sort of cooperative reliance of one nutritive ingredient assisting, transporting or enhancing the other to do the job of keeping us healthy. That is why a "balanced" diet is critical. In the absence of a multifaceted nutrient-rich diet our bodies can get off kilter.

It is a wonderful thing when you have the opportunity to live in an environment that provides this lovely balance. A couple of summers ago my family visited our friend Roberto Russo who lives in Tuscany, Italy (we co-authored the cookbook Good Ciao). He has an organic farm called Parco Fiorito, where anyone can stay and take the time to live well. He organically grows all of his own fruits, vegetables and herbs and makes his own wine, olive oil and cured meats. Food waste is given back to the soil, scraps and all, to start the process over again. What a perfect balance.

It is difficult for us to grow our own food and raise our own animals and press our own olives and grapes, but we can try to eat more fresh goodness and fewer bar-coded foods. We can save our scraps and give them back to our compost recycler (I love to do this myself) so it can be returned to the soil. The better the soil the more nutrients come out of it and into our local food. Every effort, every healthy bite, every well-prepared meal, every returned scrap and every moment savored makes for that healthy, balanced, nutritious life we are always striving for.

September 2009

A true fish tale. What was I going to write to you about again? Oh yes, I remember now, dementia. Did you hear that the latest scientific research is out and apparently the old fisherman's tale is actually true? Fish food is brain food. The American Journal of Clinical Nutrition reported its findings in August and their news will ease your mind. "The study, which included 15,000 people, 65 and older in China, India, Cuba, Venezuela, Mexico, Peru and the Dominican Republic, found that those who ate fish nearly every day were almost 20 percent less likely to develop dementia than those who ate fish just a few days a week. Adults who ate fish a few days a week were almost 20 percent less likely to develop dementia than those who ate no fish at all."

"There is a gradient effect, so the more fish you eat, the less likely you are to get dementia," said Dr. Emiliano Albanese, a clinical epidemiologist at King's College London and the senior author of the study. It was found that the likely reason for this brain benefit is omega-3 fatty acids. Most people do not get enough omega-3 in their diet, so we should all remember to make an effort to increase our fish intake. Oily fish such as our much-celebrated salmon, halibut, sardines, anchovies and tuna are deliciously abundant in this wonder-nutrient. It has been well documented that eating fish helps prevent vascular disease, so it makes perfect sense that the vascular areas of the brain would likewise receive a substantial benefit.

The brain (cerebrovascular) suffers from similar blockages from plaque buildup as the heart (cardiovascular). These infarcts emerge later in life and cause areas of decreased blood flow and brain function. The August issue of Neurology is reporting results from a study that compared brain MRI results and fish consumption confirming that eating fish can and does protect against dementia and stroke. There are other tips to help prevent dementia that coincidentally are beneficial to all areas of your health. So keep in mind, no matter how old you are, your grey matter matters. Make an effort to get lots of good exercise, watch your blood pressure and cholesterol, keep your mind busy and your life social. And by all means come to Salty's and eat your fish!

August 2009

Color yourself healthy. I just plucked my first garden-grown tomato off its stem today. It was still warm from the sun and red as can be. It was from an heirloom tomato plant that my friend Dave Mintz started from a seed and kindly gave to me as a gift. Nothing says summer to me quite like the taste of a savory red tomato. The most exciting thing about this season is the abundance of beautiful colors in our fresh local fruits and vegetables.

There is a real science behind this wondrous color scheme. It may seem random but it is not actually. Color tells you something about what nutrients are in your food and what good things they can do for you. Let's take the beautiful red tomato I just picked. It was full of lycopene, which is a strong antioxidant and cancer-prevention nutrient. Lycopene is also found in other red foods such as watermelons, red peppers and papayas. (I made a lycopene salad last night with watermelon, tomato, basil and feta - yum!) Dark green wonders such as spinach, avocados and greens all contain lutein, which is a great nutrient for keeping your eyes healthy. Yellow and orange summer lovelies, including cantaloupe, apricots and mangoes, all contain the very famous nutrient beta-carotene, which decreases your risk for heart disease and cancer. Blue and purple foods such as blackberries, blueberries and purple grapes are all excellent for keeping your circulation healthy with anthocyanin. This reduces your risk of stroke by decreasing your chance of clotting. White foods like onions, garlic and leeks contain allyl sulfide which lowers cholesterol and keeps your blood pressure in check. With all these colorful benefits, it is no wonder that the vegetarian lifestyle is so appealing.

In fact you should know that if you are a vegetarian we welcome you to Salty's and our chefs are more than happy to accommodate your every wish. A recent guest Shelly Fredman kindly took the time to write us about her experience. "The Operations Manager came to our table to discuss with my (vegetarian) daughter the type of meal she had in mind and how best to accommodate her needs. Everyone was so kind and helpful and they treated us like visiting dignitaries! The food was delicious."

Our chefs love to experiment with the bounty that our local farmers provide us. Come visit us at Salty's and see the creative things we are doing with our local summer harvest and by all means try this month's salmon recipe and experiment for yourself. Remember there is a harvest of health to be found in our colorful fruits and vegetables. Enjoy!

July 2009

The new contagion. There is a new research study coming out of Harvard University that suggests there is a real contagion that we should all be aware of. Please don't be alarmed, I think this is one that we might be glad to catch. It is based on research that analyzed data from the well known Framingham Heart Study which followed 12,000 people over 32 years. This new "concern" they have identified is passed from person to person and can spread quickly and effectively. Believe it or not this new infectious phenomena is Happiness. Yes, that's right, Happiness. Dr Nicholas Christakis' study shows that when a person becomes happier there is a 15% increase in probability that their close friend will become happier. Not only that, the second person's friends become happier as well, thus a new generational spread can occur with the first person never having come in contact with them. It can create a chain reaction. Perhaps it can then be surmised that if we make the effort to make someone happy they might in turn pass it on and make others happy and before you know it there is this geometric possibility of miles of smiles.

I found this study interesting because it validates what we stand for at Salty's. The very name of our company, owned by my husband and me, is Happy Guests International. Our mission statement is "A Happy Guest Is Our Success®." Really and truly we strive to make every person happy who comes through our door. We have found that when the goal is to make the guest happy it seems to bounce back to the team member as well. We often get asked, "Why is everyone here so happy?" We think Dr. Christakis' findings are right.

It is always wonderful to see people leave Salty's with a smile on their face. We consider serving others our privilege and look forward to our guests having a fantastic experience. We share with our guests some of the most important days of their lives. We are the place where people come to celebrate many notable occasions such as birthdays, anniversaries, and successes. We see many engagements and then we host weddings in our beautiful banquet areas. We cater out to your home and basically want to do whatever we can to make your life more wonderful. If we make our guests happy then they want to come back. That makes us happy and so on and so on. We at Salty's make it our business to make sure this happiness contagion keeps on spreading. Come catch it!

Find more on Dr. Christakis' web site at christakis.med.harvard.edu where you can also find podcasts of his lectures.

June 2009

Bonded with salmon!
I love to eat wild salmon. In fact I love it so much we are bonded. Actually double bonded, on the polyunsaturated fatty acid chain, at the third carbon from the methyl end. Does omega three sound familiar? That's the location I'm talking about. The double bond in this particular site on the fatty acid molecule seems to have magical qualities when it comes to our health. Wild salmon contains one of the highest concentrations of omega three's in the food chain.

Why wild salmon? Actually wild salmon begin life, swim down stream, and end up in the waters of the Pacific Ocean. They stay there for a few years accumulating a nice layer of powerhouse polyunsaturated fat and then begin their remarkable return up the river. Salmon intrinsically know that if the river is long they must store the appropriate amount of energy to make the trip. Some of these rivers are quite a distance. The Yukon River, for example, meanders 2,300 miles. Can you imagine swimming that far? A recent study found that the Yukon Salmon had a "shockingly high" omega-three fatty acid content that was up to three times the quantity of other salmon they tested. What these fish store as their energy for this trip is powerful medicine to us.

Two servings of salmon per week are enough to raise your O3-blood level appreciably. These fatty acids affect us on a cellular level and can help encourage good health. By including omega-three fatty acids in the diet, scientists have found that a myriad of health problems can become less concerning. The list is long and impressive. It lowers blood triglycerides, decreasing chances of heart disease; it lowers blood pressure decreasing heart events; decreases inflammation as seen in asthma and arthritis; decreases clotting tendencies related to strokes; and may play a role in decreasing cancer growth. There is also research showing there may be some positive effect with mood. Now there is something to be happy about!

In the spirit of scientific research I actually conducted my own experiment with salmon and mood. I tested Chef Jeremy's June recipe for salmon with avocado crème. The results are in and I can tell you that it was statistically significant; everyone who ate it was ecstatic.

May 2009

How ironic! I just read some very nice letters from two of Salty's guests who have food allergies. It got me thinking that I should probably write to you about food allergies and fess up.

Okay if the truth is to be known I am actually allergic to seafood. That's right, seafood. Yes, I know it sounds crazy but this is a real example of Murphy's Law at work, or perhaps a new definition for the word ironic. I know that it doesn't seem right to have wonderful seafood restaurants and not be able to eat the seafood, but it is true. Actually it is true to a certain degree. There are some seafoods that I am not allergic to, that I can eat. My constant worry is that I will somehow accidentally get an allergen in my food. This is a risk and worry for all diners with allergies. So Salty's by necessity has to be on hyper alert to food allergy sufferers because of me. Call me the problem child if you will, but the silver lining in this cloud is that we really understand how serious food allergies can be. Our team has heard my tales of eating experiences gone terribly wrong, and believe me no one wants it to happen on their watch. So what does that mean for food-allergy sufferers? It means that we have a mechanism in place that helps protect their eating experience at Salty's. Although we cannot control all aspects of the food chain and make guarantees, we can keep a watchful eye on what we do. If you are dining at Salty's, ask for a manager and they will make sure our chefs know what your needs and preferences are and they will walk your meal through the process. That for me has been a great comfort through the years. Our team takes such excellent care of me and for that I am eternally grateful. Here are a two recent examples of our guests' experiences.

A Redondo guest with a severe dairy allergy wrote to tell us that their Server Travis Darby and Manager Scott McDowell took care of them: "Travis made careful note of how I needed my food prepared and personally delivered my meal and assured me that the chef and kitchen take food allergies very seriously. Scott explained that the meal was indeed prepared exactly to my request and explained what ingredients we used."

When Portland Brunch Chef Beth Dean heard a guest had a gluten allergy and was a vegetarian, she walked her through our brunch line identifying safe foods. She even made a wheat-free quinoa benedict with tomato compote, white bean ragout with leek beurre blanc and pea vines, and a whipped cream without gelatin. The guest wrote back saying, "We used to come to Salty's for brunch on special occasions. A year ago I realized I could no longer have gluten and sadly we stopped coming. We called recently to see if there was anything I could have and Beth was an enormous help. Today we came and I had the best meal I have had in a year."

About four percent of the US adult population suffers from food allergies and unfortunately this number is climbing. What exactly is the allergic process in the body? Allergies are an immune response that occurs when an "allergen" is introduced into the body. (A case of mistaken identity.) This can occur by contact with the skin, inhalation or ingestion. An immune cell responds to the allergen and releases histamines and other inflammatory properties into surrounding tissues and the body begins to react. These reactions can range from mild to severe and are discomforting at the least and life threatening at the extreme. That is why it is always of concern. At Salty's we take any statement of allergies very seriously. This comes from a deep level of caring that we have for the health and well being of everyone who comes into our restaurants. The irony of all this is that the hypersensitivity to the food allergy topic starts at the top at Salty's!
See more at http://www.foodallergy.org and then make reservations at Saltys.com.

April 2009

The Hali-fax Download By Kathryn Hilger Kingen

This April we are celebrating the pristine white, beautifully meaty, sweet and delicious steak that swims like a fish. The facts on halibut (Hali-fax?) are out and the news is essential for you to know. Good health means a good life and that is what we hope for all of you. Apparently our beloved halibut contributes greatly to a good life. Having just seen stroke in our family we know how important it is to do all we can to avoid such an event. Truly it is up to us to make good food choices. Good decisions and good habits make a difference. We hope you will make Salty's your choice to help you with those good habits! As research continues it is becoming absolutely clear that eating fish, such as halibut, has a dramatic correlation to better health. I would like to share with you a study that was published in Stroke: Journal of the American Heart Association.* This was a study that consolidated many research studies and focused on the incidence of stroke and eating fish. The conclusion of their findings was fascinating: "These results suggest that intake of fish is inversely related to risk of stroke, particularly ischemic stroke. Fish consumption as seldom as one to three times per month may protect against the incidence of ischemic stroke." Fantastic news, I say! Not only that, if we look further we find more and better news. Check out the World's Healthiest Foods website where they distilled this data to show that in short, stroke could be decreased by

There is so much we don't know about the science of food. So the next conclusion is a very important one. "The possibility of interactions between long-chain omega-3 PUFAs and some unknown constituents in fish providing synergistic effects cannot be ruled out. Accordingly, one should be cautious when advising people to use fish oil supplements instead of eating whole fish." (PUFA is an acronym for polyunsaturated fatty acids.)

Wow, we should focus on eating real food instead of getting nutrients in pill form? Really, who knew? As Michael Pollan points out so brilliantly in his book, In Defense of Food, we should focus on eating whole foods to get our nutrients, just like our grandmothers. (See www.michaelpollan.com for more.) At Salty's we can help you. Our chefs can dish up a prescription for good health that will make your taste buds sing and have you coming back for more. So make a reservation at Saltys.com today and let us administer a dose of good medicine that we know you will love. Fresh, healthful, delectable halibut, yum!

March 2009

Hi Friends,

In last month's Good Times you may have read about the loss of our dear Eileen Mintz, who wrote to you monthly in our newsletter. She fought a valiant fight against cancer. Did you know that we all fight that battle in our bodies every day? We do. Our bodies are constantly bombarded yet we are able to triumph when our bodies are functioning as designed. We don't know why it goes wrong sometimes, but it does. In the process we lose quality of life, friends and family. It happens every day. In honor of Eileen, I write this article about food and cancer prevention.

The focus on foods that are good for you can lead us directly to foods that we love. So what can we eat that fits the category of fighting cancer and tasting great? Many wonderful foods, and it is no surprise that vegetables of almost any kind fit that bill. Think color, lots of bright beautiful color. Color suggests the presence of antioxidants.

Why are antioxidants so important you ask? They fight the troublemakers called free radicals. Free radicals are very little thieves that steal the stability of a molecule so that it needs to steal from the next molecule and so on and so on. This starts a crummy process which reminds me of a run in a nylon. Stop a run? Get some glue. Stop a free radical? Get some antioxidants. Antioxidants are like the glue. They stop the chain reaction. So where do we get those wonderful antioxidants? From food, real food. The benefit of whole foods is that we get all the accompanying nutrients, which are needed for these processes to work, not just one element in a pill.

Antioxidants come in the bright red, yellow, orange and green colors of fruits and vegetables and even fish. There are lots of nutrient words out there like beta carotene, vitamin C, lycopene and omega-3 fatty acids, to name a few, that are designating antioxidants. Beta carotenes are found in bright yellow, green and orange foods like carrots, squash, peaches, red peppers, spinach, sweet potatoes and yes, salmon. There are lycopenes found in bright red tomatoes. There are powerful blueberries that are just like antioxidant superpills. Oranges, kiwi and strawberries are full of vitamin C. For an excellent source of omega-3 fatty acids lets look at Salty's specialty, fish. Salmon, halibut and tuna are the most outstanding choices but fish in general is always a superb choice and absolutely delicious too.

So the solution is to eat these fabulous, delicious, colorful, textural foods as often as possible. As a general rule, use the USDA Guidelines of five servings of fruits and vegetables a day and at least two servings of fish per week. Salty's is a great place to go for healthy food. Our chefs do an excellent job of creating delicious recipes from beautiful, healthy Simply Fresh® foods. Take our Just for the Halibut festival for instance. Fresh halibut is coming to us in its season from the icy cold waters of Alaska which promote its high concentration of omega-3 fatty acids. In our halibut cheek recipe we include tomatoes, red peppers, carrots, fennel and many other delicious wonders - get the correlation? We take care at Salty's to make our recipes from fresh ingredients and always from scratch. Beautiful, delicious, fresh, eye-pleasing, mouth-thrilling antioxidant nutrition on a plate. Come to Salty's and experience Simply Fresh® for your pleasure and your health.

For more information, find Dietary Guidelines at www.health.gov/DietaryGuidelines/ and see recipe for Halibut Cheeks Braised in a Saffron Lobster Sauce, Roasted Pepper Polenta, Fennel and Tomato Salata with House-Made Ricotta and a wonderful dessert, Amazing Peach-Blueberry Buckle.

SEATTLE — ON ALKI BEACH

SOUTH SEATTLE — AT REDONDO BEACH

PORTLAND — ON THE COLUMBIA RIVER

SEATTLE AND PORTLAND'S BEST WATERFRONT SEAFOOD RESTAURANTS

GOOD FOR YOU!

December 2009