For people with diabetic, they are sensitive to sodium as it can raise blood pressure and create problems in addition to their diabetic condition. Less sodium in the body can help to retain less water and less fluid in the blood vessels and allow the blood flow to apply less pressure on the body. Let us look at some ways people with diabetic can do to their diabetic plan to help improve blood pressure.
Always taste your food first before adding too much flavorings. If you find the food to bland, you can then sprinkle some salt or soy sauce for flavor. However, do not add too much of it.
Try avoiding salt or salt by products as food seasonings. You can try other great flavorings such as pepper, herbs, lime juice or onion and garlic. Adding lemon juice to vegetables and salads can help to enhance the flavoring without the need to use salt.
If you buy seasoning from supermarket, try to get those salt free seasonings instead. Some seasonings like garlic salt contains lots of salt, so switch to garlic powder or fresh garlic for a healthier choice.
When eating out, ask for food to be prepared without or with little amount of salt, and ask for a sauce plate so that you can add flavor to your food by yourself instead.
When buying packaged or canned food, read the labels before you buy. Look for those with no salt added or low sodium products.
Usually, packaged food contains higher salt content. Natural food is definitely a better choice. However, we always have processed food as part of our diet. So what can we do to stay away from sodium and keep our diabetic diet healthy? The key is food label. Food labels can give you important information that can help you to pick the right food. Right now, most processed food has labels that show:
Standard serving size.
Calories and calories from fat in each serving.
A list of nutrients and ingredients in the food.
The recommended daily amounts of nutrients in the food.
The relationship between the food and any disease it may affect. For instance, some food is not recommended for children use.
By reading the labels, you can find out the amount of calories, fat, carbohydrate, and sodium in your food. This way, when you do your diabetic diet plan, you can plan what kind of food to eat less and what kind of food is good for you. For some food, you have a choice of different brand. By comparing the information on the labels, you can choose the brand that is healthier and more suitable for your diabetic diet plan to keep your blood pressure down. Food label information helps you to keep track of the amount of nutrients, salt, and fats you are eating every day, and this information is very important to a healthy diabetic diet plan.
So, start making the necessarily changes to your eating habits and take action to watch what you eat. Even with diabetic, you too can live healthily.
Easy Methods To A Diabetic Diet Plan That Can Improve Blood Pressure
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Rapid Weight Loss Diet
A rapid weight loss diet plan not necessary has to include rapid weight loss pill. Those drugs normally used for blocking fats. However, if you intend to go for healthy diet, you are strongly encouraged for not taking any rapid weight loss pills. This is because of some of these drugs are not safe to use. However, I you insist want to take it, and then please go for the safe weight loss pills as these drugs sometimes will cause site effect to your body. Many o the rapid weight loss plan in the market has included rapid weight loss pills inside their slimming packages. However, some o them only centered profit, although they seems like really care or your weight. If you are ready now for a safe and rapid weight loss diets, now please taking out a piece of paper and write it out. Be honest to yourself, state down your current weight. At another column, how many lbs you need to lose. Continue the plan with the big question marks, what kind of rapid weight loss plan you are comfortable to implement and what kind of rapid weight loss diet that you can adapt. Be assured you are on the right track for weight loss. If possible, scrip it offs the possibilities of taking rapid weight loss pill. Try to lose weight naturally. If you are still not confidence enough to plan for your rapid weight loss diets, you can always invite someone to help you. Friend and family is the best person or accompanying you throughout the process of weight loss. Well if you have set your mind and now you're ready to go for choosing the right food for your rapid weight loss diet. There are two ways for you’re to go. First you can diet through organic nutritional weight loss shakes. Secondly you can diet through low calories, low sugar and low sodium food. Maybe you will throw a question to me, are weight loss shakes considered drugs? No, they are not. There are kinds of healthy meal replacement food which safe to take. And if you’re rapid weight loss diets can include protein shakes, then the possibilities for getting the weight loss results faster. Unlike others rapid weight loss pill, weight loss shakes or protein shakes are organics. There are safe. Replace your lunch and dinner with this shakes, you will easily get rid of obese. But unlike those promises from many of the weight loss expert, weight loss shakes only will contributed to part of the rapid weight loss programs. Second way for rapid weight loss diet is through choosing the right food for your rapid weight loss plan. You must choose low calories food to eat and I possible also low in sugar and sodium. Low cholesterol food like vegetables, grapefruit, spaghetti, fruits, wheat rice good for your rapid weight loss diets. These foods are low in calories but high in fiber. Besides, not like other rapid weight loss pills, these low cal foot help to improve your skin problem. As far as we know, high cholesterol food basically is very oily like pizza, burger and French fries. However boost up your spirit to avoid high cholesterol food during your rapid weight loss diet period and be rest assured that you definitely can achieve your weight loss goal. If you managed to control your appetite then I should congratulate you, caused you have done the first 50% of you rapid weight loss diet plan. Furthermore, don't release yourself too early once you've seen some weight reduction. In fact you should put more effort on your rapid weight loss diet plan. And please remind yourself, away from those entire rapid weight loss pill in the market, be focus on your diet plan. There’s no actual rapid weight loss plan that works perfectly. A healthy and rapid weight loss diets must always pairing up with strong self-determination and desired to success. You are the one whom determine how rapid the result it. Avoid taking commercial rapid weight loss pill is a must as most of the drugs doesn’t containing health benefits for our body. Schedule an exclusive rapid weight loss diet plan by include your life habits. This is important for the durability of the plan. If all these steps done then I think now you should be standing confidently in front of me now.
Related Posting:
Protein Shakes for Dieters,
Health Benefits of Weight Loss Shakes
Rice Diet At Home
Diet, as a primary way to treat diseases has been used since 1939. The Rice Diet has helped in the prevention and treatment of heart disease, diabetes, obesity, hypertension, renal disease, and other illnesses. The rice diet can also be used to reduce weight. It also detoxifies the body by getting rid of excess water weight and toxins from food and environment.
The Rice Diet Program in Durham, North Carolina, was one of the first medical facilities in America to use diet as the primary way to treat diseases like obesity, diabetics and hypertension. Rice diet is primarily a vegetarian eating plan which features high-complex carbohydrates, low fat and low-sodium. People who follow rice diet program lose weight faster, safely, and effectively than any other people who follow other diet programs.
Phases in Rice Diet:
There are two phases in Rice Diet:
Rice Diet Phase I
The phase 1 program includes grains and fruits. Medical supervision is mandatory and hence it is recommended to do the same at medical centers rather than at home. The rice diet food list for phase 1 includes lean cut beef, cheese, eggs, lamb, pork, seafood, vegetables, oil, veal, tofu, nuts, and dairy.
Rice Diet Phase II
This phase includes vegetables, beans and other carbohydrates, in addition to grains and fruit. You can have fish once in a week. Meals can also be taken. Vegetarian eating habits are prescribed until you attain your goals. Non-fat dairy products, fish and lean meats can be used depending upon one's physical condition. The rice diet food list for phase 2 includes fruits, dairy, vegetables and legumes, and starch (controlled).
Working
The Rice Diet limits salt and sodium-rich ingredients. Reduction in salt intake cause loses in water weight and you are less inclined to overeat. The main source of nutrition in rice diet is carbohydrates from fruits, vegetables, grains and beans. Saturated fats and sodium are limited. The Rice Diet Solution includes hundreds of tasty, filling, easy-to-prepare recipes.
Keep in mind that the end result of rice diet program purely depends on how well an individual follows the diet recommendations. Hence make sure that you follow it correctly.
The Rice Diet Program in Durham, North Carolina, was one of the first medical facilities in America to use diet as the primary way to treat diseases like obesity, diabetics and hypertension. Rice diet is primarily a vegetarian eating plan which features high-complex carbohydrates, low fat and low-sodium. People who follow rice diet program lose weight faster, safely, and effectively than any other people who follow other diet programs.
Phases in Rice Diet:
There are two phases in Rice Diet:
Rice Diet Phase I
The phase 1 program includes grains and fruits. Medical supervision is mandatory and hence it is recommended to do the same at medical centers rather than at home. The rice diet food list for phase 1 includes lean cut beef, cheese, eggs, lamb, pork, seafood, vegetables, oil, veal, tofu, nuts, and dairy.
Rice Diet Phase II
This phase includes vegetables, beans and other carbohydrates, in addition to grains and fruit. You can have fish once in a week. Meals can also be taken. Vegetarian eating habits are prescribed until you attain your goals. Non-fat dairy products, fish and lean meats can be used depending upon one's physical condition. The rice diet food list for phase 2 includes fruits, dairy, vegetables and legumes, and starch (controlled).
Working
The Rice Diet limits salt and sodium-rich ingredients. Reduction in salt intake cause loses in water weight and you are less inclined to overeat. The main source of nutrition in rice diet is carbohydrates from fruits, vegetables, grains and beans. Saturated fats and sodium are limited. The Rice Diet Solution includes hundreds of tasty, filling, easy-to-prepare recipes.
Keep in mind that the end result of rice diet program purely depends on how well an individual follows the diet recommendations. Hence make sure that you follow it correctly.
Rice Diet At Home
Diet, as a primary way to treat diseases has been used since 1939. The Rice Diet has helped in the prevention and treatment of heart disease, diabetes, obesity, hypertension, renal disease, and other illnesses. The rice diet can also be used to reduce weight. It also detoxifies the body by getting rid of excess water weight and toxins from food and environment.
The Rice Diet Program in Durham, North Carolina, was one of the first medical facilities in America to use diet as the primary way to treat diseases like obesity, diabetics and hypertension. Rice diet is primarily a vegetarian eating plan which features high-complex carbohydrates, low fat and low-sodium. People who follow rice diet program lose weight faster, safely, and effectively than any other people who follow other diet programs.
Phases in Rice Diet:
There are two phases in Rice Diet:
Rice Diet Phase I
The phase 1 program includes grains and fruits. Medical supervision is mandatory and hence it is recommended to do the same at medical centers rather than at home. The rice diet food list for phase 1 includes lean cut beef, cheese, eggs, lamb, pork, seafood, vegetables, oil, veal, tofu, nuts, and dairy.
Rice Diet Phase II
This phase includes vegetables, beans and other carbohydrates, in addition to grains and fruit. You can have fish once in a week. Meals can also be taken. Vegetarian eating habits are prescribed until you attain your goals. Non-fat dairy products, fish and lean meats can be used depending upon one's physical condition. The rice diet food list for phase 2 includes fruits, dairy, vegetables and legumes, and starch (controlled).
Working
The Rice Diet limits salt and sodium-rich ingredients. Reduction in salt intake cause loses in water weight and you are less inclined to overeat. The main source of nutrition in rice diet is carbohydrates from fruits, vegetables, grains and beans. Saturated fats and sodium are limited. The Rice Diet Solution includes hundreds of tasty, filling, easy-to-prepare recipes.
Keep in mind that the end result of rice diet program purely depends on how well an individual follows the diet recommendations. Hence make sure that you follow it correctly.
The Rice Diet Program in Durham, North Carolina, was one of the first medical facilities in America to use diet as the primary way to treat diseases like obesity, diabetics and hypertension. Rice diet is primarily a vegetarian eating plan which features high-complex carbohydrates, low fat and low-sodium. People who follow rice diet program lose weight faster, safely, and effectively than any other people who follow other diet programs.
Phases in Rice Diet:
There are two phases in Rice Diet:
Rice Diet Phase I
The phase 1 program includes grains and fruits. Medical supervision is mandatory and hence it is recommended to do the same at medical centers rather than at home. The rice diet food list for phase 1 includes lean cut beef, cheese, eggs, lamb, pork, seafood, vegetables, oil, veal, tofu, nuts, and dairy.
Rice Diet Phase II
This phase includes vegetables, beans and other carbohydrates, in addition to grains and fruit. You can have fish once in a week. Meals can also be taken. Vegetarian eating habits are prescribed until you attain your goals. Non-fat dairy products, fish and lean meats can be used depending upon one's physical condition. The rice diet food list for phase 2 includes fruits, dairy, vegetables and legumes, and starch (controlled).
Working
The Rice Diet limits salt and sodium-rich ingredients. Reduction in salt intake cause loses in water weight and you are less inclined to overeat. The main source of nutrition in rice diet is carbohydrates from fruits, vegetables, grains and beans. Saturated fats and sodium are limited. The Rice Diet Solution includes hundreds of tasty, filling, easy-to-prepare recipes.
Keep in mind that the end result of rice diet program purely depends on how well an individual follows the diet recommendations. Hence make sure that you follow it correctly.
Low Salt Diet Tips for Kids and Adults
Our bodies only require a small amount of salt for proper nutrition. But the fact is that we all, including our children, consume way more salt -or rather, the sodium - than we should.
Why should we care how much salt (sodium) our children consume?
Too much salt (sodium) creates risk for high blood pressure and higher risk for heart attack. And, we women know salt's affect on bloating!
The eating habits of our children will continue in their adulthood - and all too frequently less healthy than they were reared when they face busy schedules they haven't expereinced before.
What is the recommended daily intake of salt (sodium)?
The adult recommended daily intake of sodium in the U.S. is less than 2,400 mg. But, you may be interested to note the the daily recommendation in the UK is less than 1,600 mg! That's quite a difference.
So, who do you trust?
It doesn't take much shopping and looking at the nutrition information on foods to find that they hold a LOT of sodium.
I personally think that the government's recommendation of sodium intake is influenced by prepared food production.
I think that they've taken into account how American's can reduce sodium intake without too much impact on the economy.
But, then again, depending on which association you check, you'll find different recommendations from them all.
There are no intake recommendations for children, but I think that they are important due to the formation of eating habits that I mentioned above.
So, what's a person to do?
Of course, a person should follow the advice of his/her doctor.
But, for me - a healthy adult with great blood pressure - I just use my common sense to guide me.
Tips for easy, common sense salt reduction:
Use less salt than recommended in a recipe. I've never found it to affect the taste. Most of the time I totally leave it out - especially if it's accompanied by a product that already contains salt/sodium.
Don't let your kids salt at the table. The only time salt is on my dinner table is when company is over. I think that my two younger kids don't even realize that people salt their food at the table. If you do decide to let your kids have additional salt - put it on for them. It comes out faster than they realize and it's hard to see!
Check the nutrition label of every food that you buy. You will quickly become aware of how much sodium is in cereal, bread, canned goods, bacon, frozen foods, etc. Having an awareness of how much sodium you are consuming will make reduction much easier
Buy low-salt or low-sodium versions of a product. Why eat the extra sodium when you'll adjust to the difference in taste (if any) in a few bites?
Eat more fresh fruits and vegetables.
Substitute salt with other spices that will give food flavor without adding sodium
Forming good "salting" habits now, will make things a lot easier for your children in the future. Do it for them, and you'll be doing it for you too!
Why should we care how much salt (sodium) our children consume?
Too much salt (sodium) creates risk for high blood pressure and higher risk for heart attack. And, we women know salt's affect on bloating!
The eating habits of our children will continue in their adulthood - and all too frequently less healthy than they were reared when they face busy schedules they haven't expereinced before.
What is the recommended daily intake of salt (sodium)?
The adult recommended daily intake of sodium in the U.S. is less than 2,400 mg. But, you may be interested to note the the daily recommendation in the UK is less than 1,600 mg! That's quite a difference.
So, who do you trust?
It doesn't take much shopping and looking at the nutrition information on foods to find that they hold a LOT of sodium.
I personally think that the government's recommendation of sodium intake is influenced by prepared food production.
I think that they've taken into account how American's can reduce sodium intake without too much impact on the economy.
But, then again, depending on which association you check, you'll find different recommendations from them all.
There are no intake recommendations for children, but I think that they are important due to the formation of eating habits that I mentioned above.
So, what's a person to do?
Of course, a person should follow the advice of his/her doctor.
But, for me - a healthy adult with great blood pressure - I just use my common sense to guide me.
Tips for easy, common sense salt reduction:
Use less salt than recommended in a recipe. I've never found it to affect the taste. Most of the time I totally leave it out - especially if it's accompanied by a product that already contains salt/sodium.
Don't let your kids salt at the table. The only time salt is on my dinner table is when company is over. I think that my two younger kids don't even realize that people salt their food at the table. If you do decide to let your kids have additional salt - put it on for them. It comes out faster than they realize and it's hard to see!
Check the nutrition label of every food that you buy. You will quickly become aware of how much sodium is in cereal, bread, canned goods, bacon, frozen foods, etc. Having an awareness of how much sodium you are consuming will make reduction much easier
Buy low-salt or low-sodium versions of a product. Why eat the extra sodium when you'll adjust to the difference in taste (if any) in a few bites?
Eat more fresh fruits and vegetables.
Substitute salt with other spices that will give food flavor without adding sodium
Forming good "salting" habits now, will make things a lot easier for your children in the future. Do it for them, and you'll be doing it for you too!
Take Low Cholesterol Diets To Reduce Cholesterol
Cholesterol is a fatty lipid, steroid and an alcohol found in the body tissues and blood plasma of vertebrates. It is the cardinal part of the outer membranes of human body cells and it circulates in the blood of humans. Cholesterol in the human body comes from two major sources - diet, and the liver, where it is produced internally.
High cholesterol in the blood is considered to be unhealthy. The cholesterol levels in the bloodstream can influence the pathogenesis of certain conditions, such as the development of atherosclerotic plaque and coronary artery disease. It gets collected on the walls of arteries and interferes with the flow of blood. This buildup of cholesterol in the blood vessels may constrict the passages considerably and inhibit the flow of blood to and from the heart.
Recent researches have revealed that the abundance of protein complexes, called lipoproteins are responsible for the cholesterol build-up in the blood vessels. Elevated levels of bad cholesterol (low density lipoprotein or LDL), are responsible for heart disease.
Cholesterol in your diet:
A high cholesterol diet is considered an unwholesome diet. Diets which are rich in animal fats, meat, poultry, fish, oils, egg yolks and dairy products, are a rich source of cholesterol. Organ meats, such as liver, are extremely rich in cholesterol. A diet high in cholesterol is fatal for the heart.
Healthy diets are considered effective to lower cholesterol. A low cholesterol diet contains extremely low or no cholesterol at all. Diets of plant origin are the best low cholesterol diets.
Fat is the major source of energy for the body, but excessive fat in the diet is dangerous. The excess fat raises blood cholesterol levels. It's bad for the circulatory system and causes heart attack or stroke. The amount of fat and cholesterol in a diet should just be according to the daily calories required by the body. Thus a perfectly balanced diet is considered a healthy diet.
A perfect low cholesterol diet has the following features:
• It's low in fat (especially saturated fat).
• It contains low cholesterol.
• It contains low sodium contents.
• It's rich in fiber and complex carbohydrates.
• It's usually a low calorie diet.
Besides taking low cholesterol diets, sugar and alcohol consumption should also be reduced, as they contribute to high cholesterol levels.
Avoid eating at fast food restaurants, because fast foods are usually high in fats and sodium.
Regular exercise can also reduce cholesterol levels.
Recent studies have revealed that certain deep-sea fish -- mackerel, salmon, herring, albacore tuna, and lake trout -- contain an oil called Omega-3 fatty acid that may help to lower blood cholesterol.
High cholesterol in the blood is considered to be unhealthy. The cholesterol levels in the bloodstream can influence the pathogenesis of certain conditions, such as the development of atherosclerotic plaque and coronary artery disease. It gets collected on the walls of arteries and interferes with the flow of blood. This buildup of cholesterol in the blood vessels may constrict the passages considerably and inhibit the flow of blood to and from the heart.
Recent researches have revealed that the abundance of protein complexes, called lipoproteins are responsible for the cholesterol build-up in the blood vessels. Elevated levels of bad cholesterol (low density lipoprotein or LDL), are responsible for heart disease.
Cholesterol in your diet:
A high cholesterol diet is considered an unwholesome diet. Diets which are rich in animal fats, meat, poultry, fish, oils, egg yolks and dairy products, are a rich source of cholesterol. Organ meats, such as liver, are extremely rich in cholesterol. A diet high in cholesterol is fatal for the heart.
Healthy diets are considered effective to lower cholesterol. A low cholesterol diet contains extremely low or no cholesterol at all. Diets of plant origin are the best low cholesterol diets.
Fat is the major source of energy for the body, but excessive fat in the diet is dangerous. The excess fat raises blood cholesterol levels. It's bad for the circulatory system and causes heart attack or stroke. The amount of fat and cholesterol in a diet should just be according to the daily calories required by the body. Thus a perfectly balanced diet is considered a healthy diet.
A perfect low cholesterol diet has the following features:
• It's low in fat (especially saturated fat).
• It contains low cholesterol.
• It contains low sodium contents.
• It's rich in fiber and complex carbohydrates.
• It's usually a low calorie diet.
Besides taking low cholesterol diets, sugar and alcohol consumption should also be reduced, as they contribute to high cholesterol levels.
Avoid eating at fast food restaurants, because fast foods are usually high in fats and sodium.
Regular exercise can also reduce cholesterol levels.
Recent studies have revealed that certain deep-sea fish -- mackerel, salmon, herring, albacore tuna, and lake trout -- contain an oil called Omega-3 fatty acid that may help to lower blood cholesterol.
The Best Diet For High Blood Pressure
If your nurse or doctor measures your blood pressure at 140/90 then you suffer from hypertension. Many adults and even some children have high blood pressure. It is very important to get proper treatment to control your high blood pressure. Diet for high blood pressure patients has to be healthy since along with medications and exercises a balanced diet can equally help in keeping your blood pressure under control.
Following a diet for high blood pressure also reduces or prevents clogged arteries, increases in cholesterol, cancer and also reduces weight. The ideal diet for high blood pressure patients should include low fat or fat free products and should definitely exclude animal fats, red meat, sugary products, and sweets. Surveys show that high potassium and low sodium content in fruits and vegetables help in regulating the blood pressure level.
The diet for high blood pressure is best when it doesn't contain high amount of salt or sodium. Many people might think salt-less food might be flavorless. To add flavor to the diet for high blood pressure you can add spices to the food instead of salt.
There are certain tips for your diet for high blood pressure that you can follow such as, rinse canned food in order to rinse off sodium. Instead, buy frozen salt free vegetables, which don't contain much salt or sodium and restrict your intake of cured meat, ham bacon, pickles, olives, mustard, ketchup, and Soy sauce in your diet for high blood pressure.
It is obvious that diet affects blood pressure level. Therefore, it is very important that you maintain a proper, healthy, and balanced diet for high blood pressure.
The most important thing that you should avoid in your diet for high blood pressure is salt. Intake of salt for hypertension patients can be harmful as it just accentuates the problem. You can lower your blood pressure to a great extent if you cut down salt consumption in your diet for high blood pressure. You should not have more than 6 grams of salt per day. You must cut down on pizza, frozen diners, canned food, broths, canned soups and salad dressings since these have high sodium content in them. If you are non-vegetarian then make sure you are including fresh poultry, fish, and lean meat in your diet.
In order to avoid salt in your diet you must avoid junk food as well. If there is a mineral imbalance in your diet then it might have an adverse effect on your health condition. Maintaining a healthy diet can work wonders. It can help you to reduce your blood pressure within a period of two weeks.
If you are suffering from high blood pressure you should consult your primary care physician for advice prior to making any changes to your diet.
Following a diet for high blood pressure also reduces or prevents clogged arteries, increases in cholesterol, cancer and also reduces weight. The ideal diet for high blood pressure patients should include low fat or fat free products and should definitely exclude animal fats, red meat, sugary products, and sweets. Surveys show that high potassium and low sodium content in fruits and vegetables help in regulating the blood pressure level.
The diet for high blood pressure is best when it doesn't contain high amount of salt or sodium. Many people might think salt-less food might be flavorless. To add flavor to the diet for high blood pressure you can add spices to the food instead of salt.
There are certain tips for your diet for high blood pressure that you can follow such as, rinse canned food in order to rinse off sodium. Instead, buy frozen salt free vegetables, which don't contain much salt or sodium and restrict your intake of cured meat, ham bacon, pickles, olives, mustard, ketchup, and Soy sauce in your diet for high blood pressure.
It is obvious that diet affects blood pressure level. Therefore, it is very important that you maintain a proper, healthy, and balanced diet for high blood pressure.
The most important thing that you should avoid in your diet for high blood pressure is salt. Intake of salt for hypertension patients can be harmful as it just accentuates the problem. You can lower your blood pressure to a great extent if you cut down salt consumption in your diet for high blood pressure. You should not have more than 6 grams of salt per day. You must cut down on pizza, frozen diners, canned food, broths, canned soups and salad dressings since these have high sodium content in them. If you are non-vegetarian then make sure you are including fresh poultry, fish, and lean meat in your diet.
In order to avoid salt in your diet you must avoid junk food as well. If there is a mineral imbalance in your diet then it might have an adverse effect on your health condition. Maintaining a healthy diet can work wonders. It can help you to reduce your blood pressure within a period of two weeks.
If you are suffering from high blood pressure you should consult your primary care physician for advice prior to making any changes to your diet.
Latest Trend In Heart Smart Lifestyle-slash The Sodium
When you think about a heart-healthy diet, fat and cholesterol are probably the first things that come to mind. For instance, cutting back on high-cholesterol foods, swapping good fats for artery-clogging saturated and trans fats, choosing lean meats, changing to lower-fat dairy products and eating more good carbs are all recommended for living a healthy lifestyle. However, perhaps the most overlooked, and most challenging, heart-smart tactic is slashing sodium from the diet.
Everyone needs sodium, but most people consume far too much. Sodium causes the body to retain water, which increases the pressure inside blood vessels. Having high blood pressure damages blood vessels, increases the heart's workload and sharply raises the risk for heart ailments. Eating a healthy diet that is low in sodium can help keep blood pressure in check.
The 2005 Dietary Guidelines for Americans recommends that we eat no more than 2,300 mg of sodium per day (about 1 tsp of salt). Processed foods including soups, condiments, sauces, canned vegetables, frozen meals, lunchmeats, packaged noodle and rice mixes, baked goods and snack foods can quickly bust your sodium budget, so compare labels and choose brands with the least sodium.
Salt is often used not to flavor foods itself but to turn up the volume on other flavors, so it is possible to boost flavor with less salt. Here are some tips to shake the salt habit:
Many people don't realize how much they can improve their heart health by reducing the amount of salt they consume.
• Reduce the amount of salt added to recipes. Start by using 25 percent less and gradually cut back more over time. When reducing salt in recipes, increase the amount of herbs and spices, or try using a salt-free seasoning such as Mrs. Dash.
• Add acids such as a squeeze of lemon juice or splash of vinegar to vegetables, fish and soups to replicate the effect of salt.
• Cut back on the amount of salt and soy sauce used in marinades. Add flavor with herbs and spices, fruit juice, wine or flavored vinegars, or use a ready-made low-sodium marinade such as Mrs. Dash.
• Choose fresh or plain frozen vegetables and add your own seasonings.
• Make your own rice dishes instead of using prepackaged mixes. Cook the rice in low-sodium vegetable or chicken broth, and add flavor with a splash of olive oil and some onion, mushrooms, celery and herbs.
Everyone needs sodium, but most people consume far too much. Sodium causes the body to retain water, which increases the pressure inside blood vessels. Having high blood pressure damages blood vessels, increases the heart's workload and sharply raises the risk for heart ailments. Eating a healthy diet that is low in sodium can help keep blood pressure in check.
The 2005 Dietary Guidelines for Americans recommends that we eat no more than 2,300 mg of sodium per day (about 1 tsp of salt). Processed foods including soups, condiments, sauces, canned vegetables, frozen meals, lunchmeats, packaged noodle and rice mixes, baked goods and snack foods can quickly bust your sodium budget, so compare labels and choose brands with the least sodium.
Salt is often used not to flavor foods itself but to turn up the volume on other flavors, so it is possible to boost flavor with less salt. Here are some tips to shake the salt habit:
Many people don't realize how much they can improve their heart health by reducing the amount of salt they consume.
• Reduce the amount of salt added to recipes. Start by using 25 percent less and gradually cut back more over time. When reducing salt in recipes, increase the amount of herbs and spices, or try using a salt-free seasoning such as Mrs. Dash.
• Add acids such as a squeeze of lemon juice or splash of vinegar to vegetables, fish and soups to replicate the effect of salt.
• Cut back on the amount of salt and soy sauce used in marinades. Add flavor with herbs and spices, fruit juice, wine or flavored vinegars, or use a ready-made low-sodium marinade such as Mrs. Dash.
• Choose fresh or plain frozen vegetables and add your own seasonings.
• Make your own rice dishes instead of using prepackaged mixes. Cook the rice in low-sodium vegetable or chicken broth, and add flavor with a splash of olive oil and some onion, mushrooms, celery and herbs.
VIPmeals.com Now Custom Cooks And Ships Low-Sugar Meals For Diabetics!
With over 16 million Americans now diabetic America is experiencing a diabetes explosion. Diabetes has become a public-health crisis, afflicting one in 18 Americans. Once a disease of the elderly, it now afflicts an alarming number of people in their 30s โ€" and a growing number of children.
We keep getting fatter and fatter and need answers that work in daily life. Many simply don't have the time or inclination to cook healthy at home, and eating out carries a heavy penalty in the form of excessive fats, sugars, salt and chemicals.
According to a recent report published in the journal Diabetes Care, as a fat and happy U.S. gets fatter still, the incidence of diabetes is rising too, striking more and more people in younger and younger age groupsโ€"and threatening them with everything from blindness to amputations to heart attacks.
The study involved a survey of 150,000 U.S. households, and the figures it produced were staggering. In the past eight years, from 1990 to 1998, the number of Americans found to have Type 2 (adult-onset) diabetes, has jumped a whopping 33%, from 4.9% of the population to 6.5%.
Although the disease has traditionally been seen in grayer age groups, the greatest increase appears to be occurring among 30-39-year-olds, who have seen a stunning 70% jump.
It is because of this that VIPmeals.com is now offering custom cooked low-sugar meals specifically for diabetics. โ€It's one thing to offer low sugar meals, and it's another to make them taste good,โ€ said Brian Des Lauriers, managing member for VIP Meals Company. Diabetics work hard keeping their blood sugar in check and this can run opposite to what usually tastes good. โ€œBecause we focus on Asian and Thai foods, we can offer great tasting meals that are naturally healthy,โ€ claimed Des Lauriers. โ€œDon't take our word for the taste, just check out what many of our customers have to say online at www.VIPmeals.com/0_customer_comments.htm,โ€ said Des Lauriers.
VIPmeals.com introduces the Greaseless Cooking System for those who have special dietary needs or simply want a great tasting healthy meal direct from their freezer. VIP meals are available as regular, low fat, low sodium, low sugar and low carbohydrate meals. They can be ordered online at http://www.vipmeals.com" according to taste or special dietary needs. โ€œWe custom cook, pack, freeze and ship meals that taste wonderful while being naturally healthy -- the way they should be,โ€ said Des Lauriers.
โ€œWe have been testing our Greaseless Cooking System at World Cafรฉ in Bellevue, Washington since May of this year,โ€ said Des Lauriers. โ€œThis is a process my wife, Lake developed when she was hired to assist Mrs. Lind, an 81 year old lady, who has congestive heart failure, diabetes, high blood pressure and other health complications.โ€ Lake custom cooked meals with reduced fats, sugar, sodium and cholesterol to meet her specific dietary needs. Meals were packed and placed in Mrs. Lind's freezer so she could choose from various meals to her taste and be assured they met her special dietary needs.
These custom cooked meals made it possible for Mrs. Lind to remain living in her home with extended care from visiting nurses. Lowering the sodium helped reduce her ankle swelling. Reduced sugar meals kept her type 2 diabetes in check and the greaseless cooking method allowed her cholesterol levels to stabilize naturally.
Special dietary needs also includes families who just want to eat better quality meals. "The body really starts to appreciating this type of healthy cooking and reacts with a difference when you go back to McDonalds or Pizza Hut." said Des Lauriers. โ€œOffice workers who frequent World Cafรฉ enjoy the fresh taste of greaseless cooking claiming they can work all afternoon without becoming tired or dragged down.โ€
According to a May 31st article in USA Today titled โ€˜Feds Chew on Poor Nutrition Choices.' โ€œOnly 12% of the American people have a good diet. Our environment promotes a bad diet and inactivity.โ€ The article goes on to say, โ€œIt's very difficult to eat a healthy diet because there is so much encouragement and opportunity to eat a diet that's loaded with calories, fat and sugar. And the problem is getting worse. We have a whole generation of kids who are going to be obese adults.โ€
The quest to find good tasting meals that are healthy is like the oil and water in today's fast paced world. Fast food and healthy food just don't mix. Most frozen and fast foods contain far too much fats, sugars, sodium and/or chemicals to be healthy. Many health challenges come from the foods we eat. Full of empty calories, chemicals, fats, sugars and sodium, we invariably suffer from health problems as we age. As the saying goes โ€˜you are what you eat.'
For more information on VIP Meals please contact Brian Des Lauriers at 425-417-1617 or visit us online at http://www.vipmeals.com.
XXX
We keep getting fatter and fatter and need answers that work in daily life. Many simply don't have the time or inclination to cook healthy at home, and eating out carries a heavy penalty in the form of excessive fats, sugars, salt and chemicals.
According to a recent report published in the journal Diabetes Care, as a fat and happy U.S. gets fatter still, the incidence of diabetes is rising too, striking more and more people in younger and younger age groupsโ€"and threatening them with everything from blindness to amputations to heart attacks.
The study involved a survey of 150,000 U.S. households, and the figures it produced were staggering. In the past eight years, from 1990 to 1998, the number of Americans found to have Type 2 (adult-onset) diabetes, has jumped a whopping 33%, from 4.9% of the population to 6.5%.
Although the disease has traditionally been seen in grayer age groups, the greatest increase appears to be occurring among 30-39-year-olds, who have seen a stunning 70% jump.
It is because of this that VIPmeals.com is now offering custom cooked low-sugar meals specifically for diabetics. โ€It's one thing to offer low sugar meals, and it's another to make them taste good,โ€ said Brian Des Lauriers, managing member for VIP Meals Company. Diabetics work hard keeping their blood sugar in check and this can run opposite to what usually tastes good. โ€œBecause we focus on Asian and Thai foods, we can offer great tasting meals that are naturally healthy,โ€ claimed Des Lauriers. โ€œDon't take our word for the taste, just check out what many of our customers have to say online at www.VIPmeals.com/0_customer_comments.htm,โ€ said Des Lauriers.
VIPmeals.com introduces the Greaseless Cooking System for those who have special dietary needs or simply want a great tasting healthy meal direct from their freezer. VIP meals are available as regular, low fat, low sodium, low sugar and low carbohydrate meals. They can be ordered online at http://www.vipmeals.com" according to taste or special dietary needs. โ€œWe custom cook, pack, freeze and ship meals that taste wonderful while being naturally healthy -- the way they should be,โ€ said Des Lauriers.
โ€œWe have been testing our Greaseless Cooking System at World Cafรฉ in Bellevue, Washington since May of this year,โ€ said Des Lauriers. โ€œThis is a process my wife, Lake developed when she was hired to assist Mrs. Lind, an 81 year old lady, who has congestive heart failure, diabetes, high blood pressure and other health complications.โ€ Lake custom cooked meals with reduced fats, sugar, sodium and cholesterol to meet her specific dietary needs. Meals were packed and placed in Mrs. Lind's freezer so she could choose from various meals to her taste and be assured they met her special dietary needs.
These custom cooked meals made it possible for Mrs. Lind to remain living in her home with extended care from visiting nurses. Lowering the sodium helped reduce her ankle swelling. Reduced sugar meals kept her type 2 diabetes in check and the greaseless cooking method allowed her cholesterol levels to stabilize naturally.
Special dietary needs also includes families who just want to eat better quality meals. "The body really starts to appreciating this type of healthy cooking and reacts with a difference when you go back to McDonalds or Pizza Hut." said Des Lauriers. โ€œOffice workers who frequent World Cafรฉ enjoy the fresh taste of greaseless cooking claiming they can work all afternoon without becoming tired or dragged down.โ€
According to a May 31st article in USA Today titled โ€˜Feds Chew on Poor Nutrition Choices.' โ€œOnly 12% of the American people have a good diet. Our environment promotes a bad diet and inactivity.โ€ The article goes on to say, โ€œIt's very difficult to eat a healthy diet because there is so much encouragement and opportunity to eat a diet that's loaded with calories, fat and sugar. And the problem is getting worse. We have a whole generation of kids who are going to be obese adults.โ€
The quest to find good tasting meals that are healthy is like the oil and water in today's fast paced world. Fast food and healthy food just don't mix. Most frozen and fast foods contain far too much fats, sugars, sodium and/or chemicals to be healthy. Many health challenges come from the foods we eat. Full of empty calories, chemicals, fats, sugars and sodium, we invariably suffer from health problems as we age. As the saying goes โ€˜you are what you eat.'
For more information on VIP Meals please contact Brian Des Lauriers at 425-417-1617 or visit us online at http://www.vipmeals.com.
XXX
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The Best Diet For High Blood Pressure
If your nurse or doctor measures your blood pressure at 140/90 then you suffer from hypertension. Many adults and even some children have high blood pressure. It is very important to get proper treatment to control your high blood pressure. Diet for high blood pressure patients has to be healthy since along with medications and exercises a balanced diet can equally help in keeping your blood pressure under control.
Following a diet for high blood pressure also reduces or prevents clogged arteries, increases in cholesterol, cancer and also reduces weight. The ideal diet for high blood pressure patients should include low fat or fat free products and should definitely exclude animal fats, red meat, sugary products, and sweets. Surveys show that high potassium and low sodium content in fruits and vegetables help in regulating the blood pressure level.
The diet for high blood pressure is best when it doesn't contain high amount of salt or sodium. Many people might think salt-less food might be flavorless. To add flavor to the diet for high blood pressure you can add spices to the food instead of salt.
There are certain tips for your diet for high blood pressure that you can follow such as, rinse canned food in order to rinse off sodium. Instead, buy frozen salt free vegetables, which don't contain much salt or sodium and restrict your intake of cured meat, ham bacon, pickles, olives, mustard, ketchup, and Soy sauce in your diet for high blood pressure.
It is obvious that diet affects blood pressure level. Therefore, it is very important that you maintain a proper, healthy, and balanced diet for high blood pressure.
The most important thing that you should avoid in your diet for high blood pressure is salt. Intake of salt for hypertension patients can be harmful as it just accentuates the problem. You can lower your blood pressure to a great extent if you cut down salt consumption in your diet for high blood pressure. You should not have more than 6 grams of salt per day. You must cut down on pizza, frozen diners, canned food, broths, canned soups and salad dressings since these have high sodium content in them. If you are non-vegetarian then make sure you are including fresh poultry, fish, and lean meat in your diet.
In order to avoid salt in your diet you must avoid junk food as well. If there is a mineral imbalance in your diet then it might have an adverse effect on your health condition. Maintaining a healthy diet can work wonders. It can help you to reduce your blood pressure within a period of two weeks.
If you are suffering from high blood pressure you should consult your primary care physician for advice prior to making any changes to your diet.
Following a diet for high blood pressure also reduces or prevents clogged arteries, increases in cholesterol, cancer and also reduces weight. The ideal diet for high blood pressure patients should include low fat or fat free products and should definitely exclude animal fats, red meat, sugary products, and sweets. Surveys show that high potassium and low sodium content in fruits and vegetables help in regulating the blood pressure level.
The diet for high blood pressure is best when it doesn't contain high amount of salt or sodium. Many people might think salt-less food might be flavorless. To add flavor to the diet for high blood pressure you can add spices to the food instead of salt.
There are certain tips for your diet for high blood pressure that you can follow such as, rinse canned food in order to rinse off sodium. Instead, buy frozen salt free vegetables, which don't contain much salt or sodium and restrict your intake of cured meat, ham bacon, pickles, olives, mustard, ketchup, and Soy sauce in your diet for high blood pressure.
It is obvious that diet affects blood pressure level. Therefore, it is very important that you maintain a proper, healthy, and balanced diet for high blood pressure.
The most important thing that you should avoid in your diet for high blood pressure is salt. Intake of salt for hypertension patients can be harmful as it just accentuates the problem. You can lower your blood pressure to a great extent if you cut down salt consumption in your diet for high blood pressure. You should not have more than 6 grams of salt per day. You must cut down on pizza, frozen diners, canned food, broths, canned soups and salad dressings since these have high sodium content in them. If you are non-vegetarian then make sure you are including fresh poultry, fish, and lean meat in your diet.
In order to avoid salt in your diet you must avoid junk food as well. If there is a mineral imbalance in your diet then it might have an adverse effect on your health condition. Maintaining a healthy diet can work wonders. It can help you to reduce your blood pressure within a period of two weeks.
If you are suffering from high blood pressure you should consult your primary care physician for advice prior to making any changes to your diet.
DIET FOR SMOKERS AND EX-SMOKERS
As a dietitian, the three most common questions which smokers ask me about diet and smoking, are: (1) Can a diet compensate for health damage caused by smoking? (2) What should I eat if I smoke? (3) If I quit, what type of diet is best to prevent weight gain?
(1) CAN A DIET COMPENSATE FOR SMOKING?
No diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke - many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer.
Thus before we even start to examine an appropriate type of diet for smokers, my overriding advice is: quit smoking today!
(2) WHAT SHOULD I EAT IF I SMOKE?
For anyone who smokes, daily diet nutrition is critical. The damage doneto the body's cardiovascular and respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers. As stated, a healthy diet will not prevent these health conditions, but it may delay their development.
INCREASED NEED FOR ANTIOXIDANTS
Tobacco smoke leads to increased levels of free radicals - cancer-causing agents - in the body and a corresponding need for protective antioxidants that can neutralise them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also rich in antioxidants.
HOW TO INCREASE YOUR ANTIOXIDANT INTAKE
Use the following suggestions are a guide to minimum dietary requirements.
- Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables.
- Eat 3-5 daily servings of red, yellow, orange or green fruits.
- Switch from coffee to tea, ideally green tea.
- Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium).
[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped]
SPECIAL NEED FOR INCREASED VITAMIN C
One cigarette is estimated to rob the body of 25mg of vitamin C. Thus all smokers have a greatly increased need for this antioxidant-rich vitamin simply to maintain minimum levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a "timed-release" brand that includes a minimum of 100mg bioflavonoids.
BEST DIETARY SOURCES OF VITAMIN C
Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.
Fruit Juices, such as: cranberry, grapefruit, lemon, orange.
Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.
PROTECTIVE CAROTENOIDS
Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg. spinach), as well as orange and yellow plants, such as carrots, sweet potato and melons. Clinical trials indicate that when consumed in foods - not supplements - betacarotene reduces certain precancerous symptoms.
[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.]
HOW TO INCREASE YOUR INTAKE OF CAROTENOIDS
Use the following suggestions are a guide to minimum dietary requirements.
Eat 4 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato.
Eat 4oz tomatoes daily, either in sauce or chopped.
Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.
PROTECTIVE BRASSICAS
According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help to prevent other problems initiated by free radical damage and accelerated by smoking, such as: cataracts, emphysema, asthma and age spots.
Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.
GARLIC AND ONIONS
Garlic is a good source of unique antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.
MORE DIETARY TIPS FOR SMOKERS
Reduce the total fat in your diet. At the same time, minimize your intake of saturated fat and trans-fatty acids. Eat regular servings of omega-3-rich oily fish (eg. salmon, mackerel, sardines).
Eat healthy carbohydrates. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta. In addition, choose foods rich in soluble fiber (eg. apples, oat bran).
Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) and other vegetable protein.
Reduce sodium in your daily diet. Check food labels and choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.As a dietitian, the three most common questions which smokers ask me about diet and smoking, are: (1) Can a diet compensate for health damage caused by smoking? (2) What should I eat if I smoke? (3) If I quit, what type of diet is best to prevent weight gain?
(1) CAN A DIET COMPENSATE FOR SMOKING?
No diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke - many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer.
Thus before we even start to examine an appropriate type of diet for smokers, my overriding advice is: quit smoking today!
(2) WHAT SHOULD I EAT IF I SMOKE?
For anyone who smokes, daily diet nutrition is critical. The damage doneto the body's cardiovascular and respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers. As stated, a healthy diet will not prevent these health conditions, but it may delay their development.
INCREASED NEED FOR ANTIOXIDANTS
Tobacco smoke leads to increased levels of free radicals - cancer-causing agents - in the body and a corresponding need for protective antioxidants that can neutralise them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also rich in antioxidants.
HOW TO INCREASE YOUR ANTIOXIDANT INTAKE
Use the following suggestions are a guide to minimum dietary requirements.
- Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables.
- Eat 3-5 daily servings of red, yellow, orange or green fruits.
- Switch from coffee to tea, ideally green tea.
- Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium).
[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped]
SPECIAL NEED FOR INCREASED VITAMIN C
One cigarette is estimated to rob the body of 25mg of vitamin C. Thus all smokers have a greatly increased need for this antioxidant-rich vitamin simply to maintain minimum levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a "timed-release" brand that includes a minimum of 100mg bioflavonoids.
BEST DIETARY SOURCES OF VITAMIN C
Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.
Fruit Juices, such as: cranberry, grapefruit, lemon, orange.
Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.
PROTECTIVE CAROTENOIDS
Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg. spinach), as well as orange and yellow plants, such as carrots, sweet potato and melons. Clinical trials indicate that when consumed in foods - not supplements - betacarotene reduces certain precancerous symptoms.
[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.]
HOW TO INCREASE YOUR INTAKE OF CAROTENOIDS
Use the following suggestions are a guide to minimum dietary requirements.
Eat 4 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato.
Eat 4oz tomatoes daily, either in sauce or chopped.
Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.
PROTECTIVE BRASSICAS
According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help to prevent other problems initiated by free radical damage and accelerated by smoking, such as: cataracts, emphysema, asthma and age spots.
Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.
GARLIC AND ONIONS
Garlic is a good source of unique antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.
MORE DIETARY TIPS FOR SMOKERS
Reduce the total fat in your diet. At the same time, minimize your intake of saturated fat and trans-fatty acids. Eat regular servings of omega-3-rich oily fish (eg. salmon, mackerel, sardines).
Eat healthy carbohydrates. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta. In addition, choose foods rich in soluble fiber (eg. apples, oat bran).
Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) and other vegetable protein.
Reduce sodium in your daily diet. Check food labels and choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.
TAKE REGULAR CARDIO-AEROBIC EXERCISE
No cigarette smokers diet-plan is complete without regular physical exercise. Working within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.
(3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?
Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.
WHAT IS THE AVERAGE WEIGHT GAIN?
Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is about 6-8 pounds. The more you smoke, the higher the risk of weight gain when you quit. This weight gain is due to the decrease in metabolic rate and an increase in appetite experienced when you quit smoking. This weight increase is perfectly normal, and need only be a short term event.
SO WHAT SHOULD I EAT?
There is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it's important to avoid coffee and caffeine-rich soft drinks which may increase this nervous tension.
Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on car journeys instead of sweets or candy.
Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how small, every 2-3 hours. This helps to maintain a regular rate of calorie-burning.
Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)
WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?
Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear link between exercise and weight control after you quit smoking. Choose both cardio-aerobic and strength-training exercises, as both play an important role in raising metabolic rate.
Also, make sure you get enough sleep. Research evidence shows that lack of sleep may lead to weight gain, as well as an increased craving for cigarettes and food.
TAKE REGULAR CARDIO-AEROBIC EXERCISE
No cigarette smokers diet-plan is complete without regular physical exercise. Working within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.
(3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?
Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.
WHAT IS THE AVERAGE WEIGHT GAIN?
Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is about 6-8 pounds. The more you smoke, the higher the risk of weight gain when you quit. This weight gain is due to the decrease in metabolic rate and an increase in appetite experienced when you quit smoking. This weight increase is perfectly normal, and need only be a short term event.
SO WHAT SHOULD I EAT?
There is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it's important to avoid coffee and caffeine-rich soft drinks which may increase this nervous tension.
Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on car journeys instead of sweets or candy.
Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how small, every 2-3 hours. This helps to maintain a regular rate of calorie-burning.
Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)
WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?
Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear link between exercise and weight control after you quit smoking. Choose both cardio-aerobic and strength-training exercises, as both play an important role in raising metabolic rate.
Also, make sure you get enough sleep. Research evidence shows that lack of sleep may lead to weight gain, as well as an increased craving for cigarettes and food.
(1) CAN A DIET COMPENSATE FOR SMOKING?
No diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke - many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer.
Thus before we even start to examine an appropriate type of diet for smokers, my overriding advice is: quit smoking today!
(2) WHAT SHOULD I EAT IF I SMOKE?
For anyone who smokes, daily diet nutrition is critical. The damage doneto the body's cardiovascular and respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers. As stated, a healthy diet will not prevent these health conditions, but it may delay their development.
INCREASED NEED FOR ANTIOXIDANTS
Tobacco smoke leads to increased levels of free radicals - cancer-causing agents - in the body and a corresponding need for protective antioxidants that can neutralise them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also rich in antioxidants.
HOW TO INCREASE YOUR ANTIOXIDANT INTAKE
Use the following suggestions are a guide to minimum dietary requirements.
- Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables.
- Eat 3-5 daily servings of red, yellow, orange or green fruits.
- Switch from coffee to tea, ideally green tea.
- Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium).
[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped]
SPECIAL NEED FOR INCREASED VITAMIN C
One cigarette is estimated to rob the body of 25mg of vitamin C. Thus all smokers have a greatly increased need for this antioxidant-rich vitamin simply to maintain minimum levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a "timed-release" brand that includes a minimum of 100mg bioflavonoids.
BEST DIETARY SOURCES OF VITAMIN C
Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.
Fruit Juices, such as: cranberry, grapefruit, lemon, orange.
Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.
PROTECTIVE CAROTENOIDS
Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg. spinach), as well as orange and yellow plants, such as carrots, sweet potato and melons. Clinical trials indicate that when consumed in foods - not supplements - betacarotene reduces certain precancerous symptoms.
[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.]
HOW TO INCREASE YOUR INTAKE OF CAROTENOIDS
Use the following suggestions are a guide to minimum dietary requirements.
Eat 4 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato.
Eat 4oz tomatoes daily, either in sauce or chopped.
Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.
PROTECTIVE BRASSICAS
According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help to prevent other problems initiated by free radical damage and accelerated by smoking, such as: cataracts, emphysema, asthma and age spots.
Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.
GARLIC AND ONIONS
Garlic is a good source of unique antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.
MORE DIETARY TIPS FOR SMOKERS
Reduce the total fat in your diet. At the same time, minimize your intake of saturated fat and trans-fatty acids. Eat regular servings of omega-3-rich oily fish (eg. salmon, mackerel, sardines).
Eat healthy carbohydrates. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta. In addition, choose foods rich in soluble fiber (eg. apples, oat bran).
Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) and other vegetable protein.
Reduce sodium in your daily diet. Check food labels and choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.As a dietitian, the three most common questions which smokers ask me about diet and smoking, are: (1) Can a diet compensate for health damage caused by smoking? (2) What should I eat if I smoke? (3) If I quit, what type of diet is best to prevent weight gain?
(1) CAN A DIET COMPENSATE FOR SMOKING?
No diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke - many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer.
Thus before we even start to examine an appropriate type of diet for smokers, my overriding advice is: quit smoking today!
(2) WHAT SHOULD I EAT IF I SMOKE?
For anyone who smokes, daily diet nutrition is critical. The damage doneto the body's cardiovascular and respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers. As stated, a healthy diet will not prevent these health conditions, but it may delay their development.
INCREASED NEED FOR ANTIOXIDANTS
Tobacco smoke leads to increased levels of free radicals - cancer-causing agents - in the body and a corresponding need for protective antioxidants that can neutralise them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also rich in antioxidants.
HOW TO INCREASE YOUR ANTIOXIDANT INTAKE
Use the following suggestions are a guide to minimum dietary requirements.
- Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables.
- Eat 3-5 daily servings of red, yellow, orange or green fruits.
- Switch from coffee to tea, ideally green tea.
- Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium).
[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped]
SPECIAL NEED FOR INCREASED VITAMIN C
One cigarette is estimated to rob the body of 25mg of vitamin C. Thus all smokers have a greatly increased need for this antioxidant-rich vitamin simply to maintain minimum levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a "timed-release" brand that includes a minimum of 100mg bioflavonoids.
BEST DIETARY SOURCES OF VITAMIN C
Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.
Fruit Juices, such as: cranberry, grapefruit, lemon, orange.
Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.
PROTECTIVE CAROTENOIDS
Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg. spinach), as well as orange and yellow plants, such as carrots, sweet potato and melons. Clinical trials indicate that when consumed in foods - not supplements - betacarotene reduces certain precancerous symptoms.
[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.]
HOW TO INCREASE YOUR INTAKE OF CAROTENOIDS
Use the following suggestions are a guide to minimum dietary requirements.
Eat 4 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato.
Eat 4oz tomatoes daily, either in sauce or chopped.
Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.
PROTECTIVE BRASSICAS
According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help to prevent other problems initiated by free radical damage and accelerated by smoking, such as: cataracts, emphysema, asthma and age spots.
Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.
GARLIC AND ONIONS
Garlic is a good source of unique antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.
MORE DIETARY TIPS FOR SMOKERS
Reduce the total fat in your diet. At the same time, minimize your intake of saturated fat and trans-fatty acids. Eat regular servings of omega-3-rich oily fish (eg. salmon, mackerel, sardines).
Eat healthy carbohydrates. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta. In addition, choose foods rich in soluble fiber (eg. apples, oat bran).
Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) and other vegetable protein.
Reduce sodium in your daily diet. Check food labels and choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.
TAKE REGULAR CARDIO-AEROBIC EXERCISE
No cigarette smokers diet-plan is complete without regular physical exercise. Working within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.
(3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?
Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.
WHAT IS THE AVERAGE WEIGHT GAIN?
Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is about 6-8 pounds. The more you smoke, the higher the risk of weight gain when you quit. This weight gain is due to the decrease in metabolic rate and an increase in appetite experienced when you quit smoking. This weight increase is perfectly normal, and need only be a short term event.
SO WHAT SHOULD I EAT?
There is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it's important to avoid coffee and caffeine-rich soft drinks which may increase this nervous tension.
Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on car journeys instead of sweets or candy.
Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how small, every 2-3 hours. This helps to maintain a regular rate of calorie-burning.
Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)
WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?
Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear link between exercise and weight control after you quit smoking. Choose both cardio-aerobic and strength-training exercises, as both play an important role in raising metabolic rate.
Also, make sure you get enough sleep. Research evidence shows that lack of sleep may lead to weight gain, as well as an increased craving for cigarettes and food.
TAKE REGULAR CARDIO-AEROBIC EXERCISE
No cigarette smokers diet-plan is complete without regular physical exercise. Working within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.
(3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?
Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.
WHAT IS THE AVERAGE WEIGHT GAIN?
Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is about 6-8 pounds. The more you smoke, the higher the risk of weight gain when you quit. This weight gain is due to the decrease in metabolic rate and an increase in appetite experienced when you quit smoking. This weight increase is perfectly normal, and need only be a short term event.
SO WHAT SHOULD I EAT?
There is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it's important to avoid coffee and caffeine-rich soft drinks which may increase this nervous tension.
Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on car journeys instead of sweets or candy.
Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how small, every 2-3 hours. This helps to maintain a regular rate of calorie-burning.
Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)
WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?
Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear link between exercise and weight control after you quit smoking. Choose both cardio-aerobic and strength-training exercises, as both play an important role in raising metabolic rate.
Also, make sure you get enough sleep. Research evidence shows that lack of sleep may lead to weight gain, as well as an increased craving for cigarettes and food.
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smoking,
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Control Your Sodium Intake For Good Health
Many recent studies warn against excessive use of sodium in diet. This is because high intake of salt often leads to various health problems such as high blood pressure, heart diseases, and kidney disease or stroke. While it is important not to have salt in high quantities in your diet, we cannot live without consuming the essential mineral found in salt i.e. Sodium. Sodium is required for functioning of our nerves and muscles, absorption of various other nutrients, and controlling water-mineral composition in our body.
Salt contains sodium to the extent of 40% and chloride for remaining 60%. Salt helps us in maintaining the fluid balances in our body. Salt is mainly present in our blood and it is discharged by our body mainly in urine and sweat. On the other hand, sodium is a mineral present in many food items that we eat such as vegetables, fruits, processed meats like fish, corned beef, salty snacks, packed and canned foods, cheese, and fast foods. Sodium is essential as it helps in absorption of minerals in our body and the lack of sodium affects the functioning of nerves and muscles.
Sodium intake is essential for the body, and its inadequacy in the body is very rare. But, excessive amount of sodium is a cause of concern. This is because sodium retains excess water in the body, which in turn may lead to rise in blood pressure, weight increase, and painful ankles.
Excessive intake of salt leads to thinning of bones (osteoporosis), kidney problems, and asthma.
It is recommended to have only 1000-3000 mg of sodium per day to make up for the daily loss of sodium. If you eat healthy and nutritious diet, you can easily get your daily supply of sodium. If you have high blood pressure, controlling your intake of salt can benefit you. Also, it is advisable not to put extra salt while having food. Use low sodium salt to control your intake of sodium. Read food labels carefully to get sodium information. You can even opt for sodium free spices, such as bay leaves, garlic, ginger, lemon, mint, oregano, parsley, sesame, thyme, pepper, and rosemary. Also, eat foods that have low sodium content such fresh vegetables, salads, shredded wheat, puffed rice, wheat, oatmeal, and crackers. Avoid eating foods that have high sodium such as pickles, olives, corned or chopped beef, smoked fish, salami, sausage, processed cheese, ready to eat cereals, baking soda or baking powder, soda drinks, salted nuts, and potato chips.
Salt contains sodium to the extent of 40% and chloride for remaining 60%. Salt helps us in maintaining the fluid balances in our body. Salt is mainly present in our blood and it is discharged by our body mainly in urine and sweat. On the other hand, sodium is a mineral present in many food items that we eat such as vegetables, fruits, processed meats like fish, corned beef, salty snacks, packed and canned foods, cheese, and fast foods. Sodium is essential as it helps in absorption of minerals in our body and the lack of sodium affects the functioning of nerves and muscles.
Sodium intake is essential for the body, and its inadequacy in the body is very rare. But, excessive amount of sodium is a cause of concern. This is because sodium retains excess water in the body, which in turn may lead to rise in blood pressure, weight increase, and painful ankles.
Excessive intake of salt leads to thinning of bones (osteoporosis), kidney problems, and asthma.
It is recommended to have only 1000-3000 mg of sodium per day to make up for the daily loss of sodium. If you eat healthy and nutritious diet, you can easily get your daily supply of sodium. If you have high blood pressure, controlling your intake of salt can benefit you. Also, it is advisable not to put extra salt while having food. Use low sodium salt to control your intake of sodium. Read food labels carefully to get sodium information. You can even opt for sodium free spices, such as bay leaves, garlic, ginger, lemon, mint, oregano, parsley, sesame, thyme, pepper, and rosemary. Also, eat foods that have low sodium content such fresh vegetables, salads, shredded wheat, puffed rice, wheat, oatmeal, and crackers. Avoid eating foods that have high sodium such as pickles, olives, corned or chopped beef, smoked fish, salami, sausage, processed cheese, ready to eat cereals, baking soda or baking powder, soda drinks, salted nuts, and potato chips.
Helen R. Miller is a diet control fanatic, who has lost over 70 pounds of body fat. She shares her amazing story of how she did it through her weight and diet control blog.
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High Blood Pressure Diet It Could Save You
One of the main causes for deaths in United States is diseases of the heart and blood vessels. People with hypertension, or high blood pressure, are the ones more likely to develop these diseases. Thus, it is most important to try and lower the elevated blood pressure.
Hypertension is incurable in most normal cases. However a successfully managed lifestyle along with proper medication could help you fight the disease. The main part consists in reducing the amount of sodium in your diet which helps to bring blood pressure levels down.
Changes in the diet
If food is appropriately selected a diet for high blood pressure can be varied and adequate in all nutrients, including vitamins and minerals.
The function of Sodium
Sodium is an essential mineral for good health. While an average American adult consumes 4,000 to 6,000 milligrams of sodium daily, the recommended daily limit for the general public is only 2,400 milligrams. A person with high blood pressure should consult a doctor to see how much sodium should be consumed daily. Normally, 2,000 to 3,000 milligrams (2 to 3 grams) is enough.
The most common dietary source of sodium is salt. Sodium is one of two minerals that constitute salt (the other is chloride). One teaspoon of salt contains an enormous 2,300 milligrams of sodium and you can imagine an entire day's sodium consumption! This is not all; sodium is also "hidden" in your diet in other foods. The processed and packaged foods also contain sodium in varying amounts.
The Must Do's
ท Read all food labels - Most sodium in the diet comes from processed foods. This makes it important for you to check the nutrition facts label for sodium content. Try to select only foods which are labeled as low-sodium, very low sodium, or salt-free, and keep away from products with high sodium content. Baked goods made with baking powder or baking soda can also be high in sodium.
ท Reduce consumption of high-sodium processed foods - These products would include cured and smoked meats, and some pre-packaged, frozen and canned foods, most soups, and condiments.
ท Beware of salt substitutes- you must keep in mind that not all salt substitutes are sodium-free. Read the labels, and if you take medication for your blood pressure, consult your doctor before using a salt substitute.
ท Eat sufficient amounts of potassium-rich foods- Like sodium; potassium is a mineral essential for good health. It works with sodium to regulate blood pressure. Studies have proved that people who consume more potassium have lower blood pressures than those who consume less.
Thus to bring your blood pressure to the normal level you must consume adequate quantity of potassium. Rich sources of potassium includes fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as also potatoes, spinach, and zucchini.
Hypertension is incurable in most normal cases. However a successfully managed lifestyle along with proper medication could help you fight the disease. The main part consists in reducing the amount of sodium in your diet which helps to bring blood pressure levels down.
Changes in the diet
If food is appropriately selected a diet for high blood pressure can be varied and adequate in all nutrients, including vitamins and minerals.
The function of Sodium
Sodium is an essential mineral for good health. While an average American adult consumes 4,000 to 6,000 milligrams of sodium daily, the recommended daily limit for the general public is only 2,400 milligrams. A person with high blood pressure should consult a doctor to see how much sodium should be consumed daily. Normally, 2,000 to 3,000 milligrams (2 to 3 grams) is enough.
The most common dietary source of sodium is salt. Sodium is one of two minerals that constitute salt (the other is chloride). One teaspoon of salt contains an enormous 2,300 milligrams of sodium and you can imagine an entire day's sodium consumption! This is not all; sodium is also "hidden" in your diet in other foods. The processed and packaged foods also contain sodium in varying amounts.
The Must Do's
ท Read all food labels - Most sodium in the diet comes from processed foods. This makes it important for you to check the nutrition facts label for sodium content. Try to select only foods which are labeled as low-sodium, very low sodium, or salt-free, and keep away from products with high sodium content. Baked goods made with baking powder or baking soda can also be high in sodium.
ท Reduce consumption of high-sodium processed foods - These products would include cured and smoked meats, and some pre-packaged, frozen and canned foods, most soups, and condiments.
ท Beware of salt substitutes- you must keep in mind that not all salt substitutes are sodium-free. Read the labels, and if you take medication for your blood pressure, consult your doctor before using a salt substitute.
ท Eat sufficient amounts of potassium-rich foods- Like sodium; potassium is a mineral essential for good health. It works with sodium to regulate blood pressure. Studies have proved that people who consume more potassium have lower blood pressures than those who consume less.
Thus to bring your blood pressure to the normal level you must consume adequate quantity of potassium. Rich sources of potassium includes fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as also potatoes, spinach, and zucchini.
Getting Enough Sodium
With the American diet becoming increasingly unhealthy, many Americans are facing serious health risks from consuming too much sodium. It is interesting to note, however, that many athletes are often faced with a much different problem: too little sodium. Because most athletes work their bodies so much and produce such large amounts of sweat, they can actually suffer from not having enough salt in their bodies. So for people to participate in intense levels of physical activity, it is important to monitor how much salt is in your body.
While only prevalent among serious endurance athletes, a condition where the body has too little sodium, called hyponatremia, can cause serious problems and health risks. Hyponatremia is caused when large amounts of sweat, filled with sodium, exits the body and is not replaced with anything that contains sodium. This can be cause by excessive sweating and only drinking water, for example. The symptoms of hyponatremia can include cramps, disorientation, nausea, and slurred speech. When these symptoms hit, many endurance athletes may think they are dehydrated and drink only water instead of a drink that contains sodium and further exacerbate the problem.
But to avoid hyponatremia endurance athletes can take a few simple precautions. If you are an athlete participating in a long endurance event, make sure to drink fluids that contain sodium, such as a sports drink. Before competing, make sure to eat foods that are high in salt. You can even go as far as to increase your salt intake a few days before your endurance event. If you can, avoid using medications such as aspirin and ibuprofen because these medications can increase your risks for low sodium. Most important is to remember to listen to what your body is telling you. Don't push yourself farther than your body can tolerate-everyone's body is different.
While only prevalent among serious endurance athletes, a condition where the body has too little sodium, called hyponatremia, can cause serious problems and health risks. Hyponatremia is caused when large amounts of sweat, filled with sodium, exits the body and is not replaced with anything that contains sodium. This can be cause by excessive sweating and only drinking water, for example. The symptoms of hyponatremia can include cramps, disorientation, nausea, and slurred speech. When these symptoms hit, many endurance athletes may think they are dehydrated and drink only water instead of a drink that contains sodium and further exacerbate the problem.
But to avoid hyponatremia endurance athletes can take a few simple precautions. If you are an athlete participating in a long endurance event, make sure to drink fluids that contain sodium, such as a sports drink. Before competing, make sure to eat foods that are high in salt. You can even go as far as to increase your salt intake a few days before your endurance event. If you can, avoid using medications such as aspirin and ibuprofen because these medications can increase your risks for low sodium. Most important is to remember to listen to what your body is telling you. Don't push yourself farther than your body can tolerate-everyone's body is different.
Alexander Sutton is the owner of a nutrition and fitness retail storefront in Salt Lake City, Utah. He has been a nutrition professional for more than 8 years. For additional information, please visit sports nutrition.
VIPmeals.com Now Ships Special Dietary Meals Low in Fats, Sugar and Sodium Direct to Consumer!
VIPmeals.com introduces the Greaseless Cooking System for those who have special dietary needs or simply want a great tasting healthy meal direct from their freezer. VIP meals are available as regular, low fat, low sodium and/or low sugar meals and can be ordered online at www.VIPmeals.com according to taste or special dietary needs. โ€œWe custom cook, pack, freeze and ship meals that taste wonderful and just so happen to be healthy,โ€ says Brian Des Lauriers, owner of VIP Meals Company.
โ€œWe have been testing our Greaseless Cooking System at World Cafรฉ in downtown Bellevue, Washington since May of this year,โ€ said Mr. Des Lauriers. โ€œThis is a process my wife, Lake developed in 1997 when she was hired to assist Mrs. Lind, an 81 year old lady, who has congestive heart failure, diabetes, high blood pressure and other health complications.โ€ Said Mr. Des Lauriers. Mrs. Lind's doctor suggested she find an adult care facility. Being very independent she turned to her son Rob, who then hired Lake to provide meals that would help his mother remain at home. Lake developed the Greaseless Cooking System to reduce the fats, sugar, sodium and cholesterol content of her meals. Meals were cooked, packed and frozen then placed in Mrs. Lind's freezer for her to access whenever she needed a good nutritious meal.
Her new diet, made it possible for Mrs. Lind to remain at home with extended care from visiting nurses. Her ankle swelling went down due to the low sodium meals. Her blood sugar levels improved from the reduced sugar, and the low fat cooking method allowed her cholesterol levels to stabilize.
โ€œMany customers at World Cafรฉ are hooked on this type of cooking and return on a daily basis for meals cooked without oils,โ€ claims Des Lauriers. โ€œOffice workers from our local high tech economy have tuned to our greaseless cooking concept and enjoy the fresh taste of greaseless cooking. They can work the rest of the afternoon without becoming tired or dragged down,โ€ said Mr. Des Lauriers.
Why do we eat what we do when we know better?
According to a May 31st article in USA Today titled โ€˜Feds Chew on Poor Nutrition Choices.' โ€œOnly 12% of the American people have a good diet. Our environment promotes a bad diet and inactivity.โ€ The article goes on to say, โ€œIt's very difficult to eat a healthy diet because there is so much encouragement and opportunity to eat a diet that's loaded with calories, fat and sugar. And the problem is getting worse. We have a whole generation of kids who are going to be obese adults.โ€
American Heart Association dietary recommendations dish out a more individualized approach
The new American Heart Association Dietary Guidelines 2000 have been expanded to include specific recommendations tailored to an individual's risk of heart disease and stroke. For the first time, the guidelines stress the importance of preventing obesity and are easier to use because they stress overall eating patterns, rather than a percentage of dietary fat or other nutrients. The report just released on October 31st, claims that American's need to focus on getting their daily intake of nutriments, vitamins and minerals from the main food groups and not from supplements and junk food that is labeled โ€˜low fat' as so many are doing.
In today's fast paced world trying to find good tasting meals that are healthy is like the oil and water theory. Fast food and healthy food just don't mix. VIP Meals has made it work by cooking with water, steam and dry heat instead of oils, fats, lards or grease. We call it our โ€˜Greaseless Cooking System' and the food taste wonderful and fresh according to our customers
Most frozen and fast foods contain far too much fats, sugar, sodium and/or chemicals to be healthy. One of the main reasons for so many health challenges as we age comes from the foods we eat. If they are full of empty calories, chemicals, fats, sugars and sodium, we invariably will suffer from health problems.
VIP Meals focus mainly on Thai and Asian foods. They offer a wide variety of herbs and spices that have such great taste possibilities. โ€œOur most important product is taste,โ€ says Mr. Des Lauriers. โ€œIt is taste that will keep people coming back for more. If you are diabetic and have a choice of eating a meal that has limited taste, but low in sugar, or a great tasting meal that makes you feel full, yet allows you to work the rest of the day without hunger pangs or that blotted feeling, is also low in sugar, plus low in fat, which one will you choose?โ€ asks Des Lauriers.
For more information on VIP Meals or World Cafรฉ please contact Brian Des Lauriers at 425-417-1617 or visit us online at http://www.vipmeals.com/, or for a copy of the new AHA Guidelines please go to http://americanheart.org/dietaryguidelines/index.html.
XXX
โ€œWe have been testing our Greaseless Cooking System at World Cafรฉ in downtown Bellevue, Washington since May of this year,โ€ said Mr. Des Lauriers. โ€œThis is a process my wife, Lake developed in 1997 when she was hired to assist Mrs. Lind, an 81 year old lady, who has congestive heart failure, diabetes, high blood pressure and other health complications.โ€ Said Mr. Des Lauriers. Mrs. Lind's doctor suggested she find an adult care facility. Being very independent she turned to her son Rob, who then hired Lake to provide meals that would help his mother remain at home. Lake developed the Greaseless Cooking System to reduce the fats, sugar, sodium and cholesterol content of her meals. Meals were cooked, packed and frozen then placed in Mrs. Lind's freezer for her to access whenever she needed a good nutritious meal.
Her new diet, made it possible for Mrs. Lind to remain at home with extended care from visiting nurses. Her ankle swelling went down due to the low sodium meals. Her blood sugar levels improved from the reduced sugar, and the low fat cooking method allowed her cholesterol levels to stabilize.
โ€œMany customers at World Cafรฉ are hooked on this type of cooking and return on a daily basis for meals cooked without oils,โ€ claims Des Lauriers. โ€œOffice workers from our local high tech economy have tuned to our greaseless cooking concept and enjoy the fresh taste of greaseless cooking. They can work the rest of the afternoon without becoming tired or dragged down,โ€ said Mr. Des Lauriers.
Why do we eat what we do when we know better?
According to a May 31st article in USA Today titled โ€˜Feds Chew on Poor Nutrition Choices.' โ€œOnly 12% of the American people have a good diet. Our environment promotes a bad diet and inactivity.โ€ The article goes on to say, โ€œIt's very difficult to eat a healthy diet because there is so much encouragement and opportunity to eat a diet that's loaded with calories, fat and sugar. And the problem is getting worse. We have a whole generation of kids who are going to be obese adults.โ€
American Heart Association dietary recommendations dish out a more individualized approach
The new American Heart Association Dietary Guidelines 2000 have been expanded to include specific recommendations tailored to an individual's risk of heart disease and stroke. For the first time, the guidelines stress the importance of preventing obesity and are easier to use because they stress overall eating patterns, rather than a percentage of dietary fat or other nutrients. The report just released on October 31st, claims that American's need to focus on getting their daily intake of nutriments, vitamins and minerals from the main food groups and not from supplements and junk food that is labeled โ€˜low fat' as so many are doing.
In today's fast paced world trying to find good tasting meals that are healthy is like the oil and water theory. Fast food and healthy food just don't mix. VIP Meals has made it work by cooking with water, steam and dry heat instead of oils, fats, lards or grease. We call it our โ€˜Greaseless Cooking System' and the food taste wonderful and fresh according to our customers
Most frozen and fast foods contain far too much fats, sugar, sodium and/or chemicals to be healthy. One of the main reasons for so many health challenges as we age comes from the foods we eat. If they are full of empty calories, chemicals, fats, sugars and sodium, we invariably will suffer from health problems.
VIP Meals focus mainly on Thai and Asian foods. They offer a wide variety of herbs and spices that have such great taste possibilities. โ€œOur most important product is taste,โ€ says Mr. Des Lauriers. โ€œIt is taste that will keep people coming back for more. If you are diabetic and have a choice of eating a meal that has limited taste, but low in sugar, or a great tasting meal that makes you feel full, yet allows you to work the rest of the day without hunger pangs or that blotted feeling, is also low in sugar, plus low in fat, which one will you choose?โ€ asks Des Lauriers.
For more information on VIP Meals or World Cafรฉ please contact Brian Des Lauriers at 425-417-1617 or visit us online at http://www.vipmeals.com/, or for a copy of the new AHA Guidelines please go to http://americanheart.org/dietaryguidelines/index.html.
XXX
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Hypertension Sufferer's Diet - What Are the Processed Foods to Avoid
Unknown to many, unprocessed, or natural foods already contain sodium chloride sufficient enough for our body’s needs, hence, obtaining salt through natural food is not a problem. It is with the intake of processed foods that our body gets to encounter sodium chloride content that causes high blood pressure problems.Returning to natural diets is one of the effective solutions in treating or preventing high blood pressure attacks. Accordingly, natural foods would mean anything derived from natural food sources grown from the soil, from trees, or derived from animals without need to add sauces or coatings.In purchasing food supplies from supermarkets, reading the labels of low-sodium foods can help us determine the processed foods to avoid. An example would be a low-sodium salad dressing that contains 2 milligrams (mg) of sodium and 32 mg of potassium. If this were to be analyzed further regarding the balance of sodium to potassium content, or in determining its K-factor, the resulting proportion would be 1 mg of salt for every 16 mg of potassium. The prescribed ideal K-factor ratio is 1 mg salt for every 3 mg potassium.Experts suggest that rather than buy foods with potassium chloride, check the labels for other substitutes like potassium gluconate and potassium bitartrate. Better yet, you can opt for natural or unprocessed foods and use salt substitutes like seasonings from spices and herbs.Here are some of the processed foods to avoid and why they should be avoided:1. Cooked cereals with added salt content.2. Ready-to-eat cereals may have some moderation in sodium but are low in potassium content, hence, the addition of milk, increases the sodium level resulting to further disparity between their ratio. Occasionally, this type of food can be a part of a hypertension sufferer's diet but other low sodium, high potassium foods should be eaten in order to compensate.3. Juice drinks that have minimal content as far real juice is concerned. Check the label for artificial flavors and colors as well as its sugary ingredients.4. Processed meats use high proportions of salt in their preparation. Specifically, avoid processed beef foods like corned beef, beef burgundy, breakfast strips, frozen meatloaf, and frozen or canned sliced beef, Salisbury steak and chipped beef. Processed pork to avoid includes cured bacon and ham, bacon bits, ham loaf, bacon bits, sweet and sour pork, ham steaks and sausages. Special preparations like frozen veal parmigiana should also be avoided. You should also consider excluding spreads, luncheon meats, franks, bologna, corned beef loaf, barbecue loaf, salami, mortadella, sandwich spreads, Vienna sausage and turkey ham.5. Seafood are too high in sodium content although some may be eaten occasionally and with caution. Processed seafood however are best avoided since their preparation uses additional salt for processing.Examples of these processed seafood are deviled crab, crab cakes, crab imperial, canned crab, fish fillets, fillet almondine, fish sticks, canned fish, lobster paste, Newburg lobster, oysters, mussels, clams, sardines and shrimps whether breaded or French fried. 6. Canned soups are definitely processed foods to avoid since most of them contain more than one gram of sodium chloride and less than the desirable level of potassium content. Do not be misled by such information as "no salt content" or "homemade"; such information does not relieve them of their high level of sodium ingredient.7. Food flavorings with salt. Contain mostly salt blended with other ingredients.As part of dietary measures that can prevent high blood pressure, it is recommended that the hypertension sufferer's diet should take into consideration these processed foods to avoid. Alvin Hopkinson is a leading health researcher in the area of natural remedies and high blood pressure treatment. Discover how you can get rid of your high blood pressure for good using proven and effective home remedies, all without using harmful medications or drugs. Visit his site now at http://www.minusbloodpressure.com
Alvin Hopkinson is a leading health researcher in the area of natural remedies and weight loss.
He had published many health articles online, is a platinum expert author in EzineArticles and writes for Health Central, which is a leading health authority website.
Some of his sites includes:
High Blood Pressure Treatment
Gout Relief
Fat Loss Diet
Weight Loss Menu Plan - The Calorie Shifting Diet
Looking for the ideal weight loss menu plan to help you achieve your goal of slimming down and reaching your goal weight? Are you looking for a weight loss menu plan that would help you achieve this goal without starving? Without going on some extreme fad diet that requires you to sacrifice your calories or your carbohydrates? Calorie shifting may be the answer. Get Best Healthy Weight Loss Diet Plan Program Calorie shifting is a revolutionary new weight loss program that touts rapid weight loss on the order of 9 pounds every 11 days, which, for all intents and purposes, is just a tad shy of one pound of weight loss per day. This extreme weight loss is not achieved by reducing the number of calories or carbohydrates that you consume. On the contrary, you can achieve these astounding weight loss results by shifting the types of calories that you consume, rotationally from meal to meal, and from day to day. Get Best Healthy Weight Loss Diet Plan Program In other words, you would be eating a balanced diet of plentiful food from all four of the major food groups. The only twist is that you must divide up your diet into different calorie types. And you must shift the calorie types that you consume sequentially at each meal. For example, you might have meat and fruit together at one meal. Or you might have meat and dairy together at another meal. Or you might have dairy and vegetables together at another meal. You might have a day that emphasizes mostly on fruits and you might have another day that emphasizes mostly on dairy products. By shifting your calories in this manner, you are capable of literally manipulating your body's metabolism, at will, to burn your body's fat stores for energy. There is no need to count calories on this weight loss menu plan. Therefore, you are free to eat as much quantity of food as you desire at each meal, until you reach the brink of becoming too full. Would you like to try out an 11-day sample menu? The Calorie Shifting Diet is a revolutionary dieting breakthrough. This diet succeeds where others fail. Low-calorie, low-carbohydrate, low-fat, and low-sodium diets are all doomed to fail. It's very hard to maintain those diets without running the risk of falling into temptation and sabotaging your own diet. Calorie Shifting works on an entirely different principle: Eat as much food as you want at each meal until you are completely satisfied. You can eat foods from all four major food groups. Is there a catch? There sure is, but once you learn what it is, you'll be pleasantly surprised. You'll kick yourself for wondering why you wasted your time on other diets when you should have been following the Calorie Shifting diet! The Calorie Shifting diet even offers its own customizable Online Diet Generator to help you create fool-proof diet plans that are guaranteed to help you lose at least 9 pounds every 11 days! Get Best Healthy Weight Loss Diet Plan Program
More Health Fat Loss Diet Tips:
Strip That Fat Diet - This is a very fun and easy online diet. It consists of an online diet generator which lets you create your own meal plans, 2 diet books, a recipe book and a calories guide.
Eat Stop Eat program claims that it can help the reader lose weight and "burn stubborn body fat" all by making one simple change in the reader's every day diet. The Eat Stop Eat plan offered by Craig Ballantyne has its foundation in a dual system of fasting and weight training.
Cheat Your Way Thin is a revolutionary new weight loss book by bestselling author and nutritionist Joel Marion. This unique weight loss program is claims to trick your body into burning more calories and therefore losing weight.
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Which Diet Suits You Best?
The hallmark of a modern developed society seems to be people with those ugly bulges. And lots of dieting ads! Okay, let's face it. We will have to live with dieting. The question then is how to do it effectively and safely.
Dieting refers to regulated food intake to satisfy a short-term goal: losing weight or adding it. Diet refers to the food items that form the dieting process.
Human beings need essential nutrients such as proteins, fats, carbohydrates, vitamins, and minerals. A well-balanced diet must meet these nutritional requirements or it could threaten general health and physical fitness. The diet must make the person healthy enough to be active and still provide only enough calories that can be burned away in the course of a day without it accumulating as fat.
The fact is not every diet works for everyone. That is because there are metabolic differences between individuals. The challenge is to choose a diet that works for you. This you can do only with the help of a physician.
Diet pills are quite popular among health-conscious individuals. Some diet pills are associated with comprehensive dietary programs. However, these diet pills, especially the ones containing vitamins and minerals are not effective weight-loss tools for everyone. Some medicines cause short-term weight loss, but the loss is normally accompanied by dangerous side-effects.
Diet drugs can be classified into diuretics and stimulants. Diuretics induce water-weight loss, while stimulants such as ephedrine increase the heart rate and reduce appetite. These drugs can also cause kidney and liver damage. The stimulants increase your risk of sudden heart attacks and also cause addiction. Always look for FDA approval for these diet drugs.
Exotic dieting patterns are not just ineffective, but dangerouus as well. Starvation diets are undertaken by many to gain that perfect figure - the lean and athletic Ally McBeal look. But these diets are normally counterproductive. Yo-yo dieting refers to alternating periods of feasting and famine. It too is quite ineffective. When you starve, the body responds by decreasing metabolism. When you begin consuming food agan, the food gets stored as fat. These adjustments leave the dieter feeling lethargic and fatigued.
Certain medical conditions require special diets. A diabetic person is put on a diet for managing the blood sugar level, while mild hypertension is partly cured by following a diet of fruits and vegetables and a diet low in fat and sodium. The hypertension diet could focus on weight loss, if controlling blood pressure is necessary. Celiac disease patients follow a gluten-free diet, while people with kidney disease are required to follow a low-sodium diet to lessen the load on the kidneys. Lactose-intolerant people leave out milk products from their diet.
Many diets include medicinal plants. These herbs include leaves, bark, berries, roots, gums, seeds, stems, and flowers. They come in the form of tablets, capsules, liquid beverages, bark pieces, powders, tinctures, fluid extracts, creams, lotions, salves, and oils. These medicines include herbal products which are avaiable over-the-counter or at health food stores. However, it's always better to consume medications prescribed by doctors and provided by pharmacists.
Go on a diet if you need to. But play it safe, and do it in consultation with your doctor. And remember, if one diet does not work for you, it doesn't mean you have failed. You could still find a diet regimen that will work wonders for you!
Dieting refers to regulated food intake to satisfy a short-term goal: losing weight or adding it. Diet refers to the food items that form the dieting process.
Human beings need essential nutrients such as proteins, fats, carbohydrates, vitamins, and minerals. A well-balanced diet must meet these nutritional requirements or it could threaten general health and physical fitness. The diet must make the person healthy enough to be active and still provide only enough calories that can be burned away in the course of a day without it accumulating as fat.
The fact is not every diet works for everyone. That is because there are metabolic differences between individuals. The challenge is to choose a diet that works for you. This you can do only with the help of a physician.
Diet pills are quite popular among health-conscious individuals. Some diet pills are associated with comprehensive dietary programs. However, these diet pills, especially the ones containing vitamins and minerals are not effective weight-loss tools for everyone. Some medicines cause short-term weight loss, but the loss is normally accompanied by dangerous side-effects.
Diet drugs can be classified into diuretics and stimulants. Diuretics induce water-weight loss, while stimulants such as ephedrine increase the heart rate and reduce appetite. These drugs can also cause kidney and liver damage. The stimulants increase your risk of sudden heart attacks and also cause addiction. Always look for FDA approval for these diet drugs.
Exotic dieting patterns are not just ineffective, but dangerouus as well. Starvation diets are undertaken by many to gain that perfect figure - the lean and athletic Ally McBeal look. But these diets are normally counterproductive. Yo-yo dieting refers to alternating periods of feasting and famine. It too is quite ineffective. When you starve, the body responds by decreasing metabolism. When you begin consuming food agan, the food gets stored as fat. These adjustments leave the dieter feeling lethargic and fatigued.
Certain medical conditions require special diets. A diabetic person is put on a diet for managing the blood sugar level, while mild hypertension is partly cured by following a diet of fruits and vegetables and a diet low in fat and sodium. The hypertension diet could focus on weight loss, if controlling blood pressure is necessary. Celiac disease patients follow a gluten-free diet, while people with kidney disease are required to follow a low-sodium diet to lessen the load on the kidneys. Lactose-intolerant people leave out milk products from their diet.
Many diets include medicinal plants. These herbs include leaves, bark, berries, roots, gums, seeds, stems, and flowers. They come in the form of tablets, capsules, liquid beverages, bark pieces, powders, tinctures, fluid extracts, creams, lotions, salves, and oils. These medicines include herbal products which are avaiable over-the-counter or at health food stores. However, it's always better to consume medications prescribed by doctors and provided by pharmacists.
Go on a diet if you need to. But play it safe, and do it in consultation with your doctor. And remember, if one diet does not work for you, it doesn't mean you have failed. You could still find a diet regimen that will work wonders for you!
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K-Factor in Diets and Its Importance in Controlling High Blood Pressure
Although blood pressure is the result of different factors, the common denominator is extreme salt and the improper balance of potassium and sodium. These two are the major electrolytes of the body in the production of energy, nerve conduction, cell integrity, to name a few. They are the producers of the body's electricity. The balance of proportion between sodium and potassium is known as K-factor in diets.Every tissue and organ has body cells composed of potassium, sodium, magnesium, calcium and chloride which are submerged in fluid. The intracellular fluid contains more potassium than sodium while it is the other way around in the extracellular fluid. The cells will function properly if there is the accurate balance of sodium and potassium or K-factor in diets which is important in controlling high blood pressure.The instinct to pull the hand immediately from a hot oven and the normal beating of the heart are examples of the proper ratio of potassium and sodium in the body. If there is distortion, this can be life threatening. The correct ratio is about three parts of potassium to one part of sodium, K-factor ratio (potassium divided by sodium), which is also applicable to animals. Plants do not require this but helps in balancing excess sodium because of their ratio of about 10 to 20 parts of potassium to one part of sodium.The importance of K-factor in diets to control high blood pressure can be exemplified when there is an oversupply of sodium in the extracellular fluids. To return everything to normal, the kidneys will initially expel the excess sodium. However, if the kidneys fail to emit the sodium from the blood, the peripheral vascular system will constrict and the resistance to blood flow will increase, the result is high blood pressure. The blood pressure rises because the kidneys are excreting plenty of sodium.In order to control this, the medical profession introduced diuretics to treat high blood pressure. In diuretics, more fluid is expelled from the body together with sodium chloride. This is effective in the early stage of high blood pressure. However, the kidneys are also required to emit potassium, hence the deficiency in potassium. As a remedy, doctors prescribe potassium supplements and drinking of plenty of water as replenishments.Since potassium and sodium are almost present in the foods we eat, it is best to increase potassium and decrease sodium in our diet. In order to remember this, here are some dietary guides:1. Except breakfast, eat one to three types of fresh vegetables. Never add salt if boiled, steamed or stir-fried. Examples of fresh vegetables are spinach, potatoes, carrots, etc.2. During breakfast, eat cereals like unsalted cereal, oatmeal, puffed rice and wheat germ together with a soy beverage or a low-fat milk.3. Eat peas, beans and whole grains but not black beans.4. Keep away from eating processed foods due to its salt content. In you can't resist the cravings, look for the label which has 2 times more potassium than sodium.5. Try to avoid salt in every food. Instead, use hot pepper sauce as substitutes.6. Always eat fresh fruits. Ice cream, sherbet and ice milk can be eaten but refrain from pies, cakes or baked products.7. Buy a cookbook with emphasis on low-sodium diet.These dietary changes may be different from your current way of life. If following the K-factor in diets will become a habit, you will realize its importance in controlling high blood pressure which will lead to a better health. Alvin Hopkinson is a leading health researcher in the area of natural remedies and high blood pressure treatment. Discover how you can get rid of your high blood pressure for good using proven and effective home remedies, all without using harmful medications or drugs. Visit his site now at http://www.minusbloodpressure.com
Alvin Hopkinson is a leading health researcher in the area of natural remedies and weight loss.
He had published many health articles online, is a platinum expert author in EzineArticles and writes for Health Central, which is a leading health authority website.
Some of his sites includes:
High Blood Pressure Treatment
Gout Relief
Fat Loss Diet
Sodium, Benefits Of Sodium , Sodium Deficiency And Sodium Food Sources
Sodium is an essential mineral or micronutrient found in the bones as well as the fluid surrounding cells. It is a component of body secretions such as saliva and enzymes, and is lost when the body sweats. Excess dietary sodium is excreted through the urine. Sodium along with potassium helps to regulate the body's fluid balance.
Unlike other minerals, sodium (or sodium chloride or popularly termed as salt) has a identifiable and familiar taste.
Benefits of sodium:
A low sodium diet along with exercise, weight loss and medication helps reduce high blood pressure in most people.
Sodium helps maintain proper distribution of water in the body, as well as blood pressure. It is also important for maintaining the proper acid-base balance and in the transmission of nerve impulses as well as muscle contraction. The kidney efficiently reabsorbs sodium when intake is either low or losses are excessive.
Sodium is beneficial for the treatment of diarrhoea, muscle cramps, dehydration, and fever, since it has the property of holding water in body tissues.
Sodium also helps to keep calcium and other minerals soluble in the blood, as well as stimulates the functioning of the adrenal glands. Sodium helps in preventing heat stroke.
The most common form of dietary sodium is table salt, which contains 40 percent sodium. One teaspoon of table salt contains about 2,300 mg of sodium.
Sodium deficiency:
Sodium deficiency is not quite common. Most of us infact consume more sodium than the recommended daily allowance. Excess sodium intake is linked with high blood pressure and cardiovascular disease.
The most frequently observed sodium deficiency occurs when excessive heat causes heavy perspiration, thus reducing body water and sodium to the extent that dehydration affects normal functioning of the body.
Symptoms of sodium deficiency include weakness, loss of appetite, nausea as well as cramps in the muscles and stomach. Such persons should use increased amounts of table salt in their food to supplement the sodium lost due to dehydration and sweating.
In rare cases, sodium deficiency can also lead to shock due to decreased blood pressure. This can also take place if the kidney is not able to reabsorb the sodium in the body. The person may have muscle or stomach cramps, nausea, fatigue, mental apathy, appetite loss.
What are the common sources of sodium?
Common table salt is sodium chloride, which is 40 percent sodium by weight. Ready made and packaged foods also contain sodium bicarbonate, baking soda or sodium.
Some drugs also have high amounts of sodium. Therefore, one must carefully read the labels on all over-the-counter drugs before buying them. Look at the composition list on the drug to see if the product has sodium - especially if one is on a low sodium diet. Most spices also naturally contain very small amounts of sodium.
How to reduce sodium in diet?
•Choose fresh foods over frozen or canned food items - they contain added salts.
•Eat unsalted nuts, snacks, peas and lentils.
•Choose ready-to-eat breakfast cereals that are lower in sodium.
•Limit the amount of salty snacks and seasonings such as chips, pickles, condiments, sauces.
•Cook fresh and from the scratch, since processed foods usually has higher sodium content.
•Check sodium-content on food labels - choose low sodium brands.
•Do not be generous when adding salt at the table.
•Reduce intake of fast food, such as pizzas, burgers, instant foods.
•Sprinkle lemon juice over vegetables. Marinate meat, chicken and fish ahead of time with onion, garlic, and other spices and herbs before cooking to bring out and enhance the flavour.
•Snack on fresh fruits, salads, low fat yoghurt, rather than chips, spicy snacks.
•Eat fat-free or low-fat milk, low-sodium as well as low-fat yogurt.
•Use spices and herbs to enhance the taste of your food, rather than adding extra salt.
Your taste buds will gradually adjust to cutting down on salt.
High sodium intake - is it toxic?
A high sodium diet may lead to water retention, hypertension, high blood pressure and heart disease, even kidney stones. A high-sodium diet also increases the need for potassium by the body.
However, sodium is generally nontoxic in healthy adult individuals because the extra is excreted through the urine.
Recommended Daily Allowance:
The recommendation is to consume less than 2,400 milligrams (mg) of sodium a day. This is about 1 teaspoon of table salt per day. It includes sodium in all forms including salt.
People with high blood pressure should limit sodium intake to 1,500 mg per day.
Unlike other minerals, sodium (or sodium chloride or popularly termed as salt) has a identifiable and familiar taste.
Benefits of sodium:
A low sodium diet along with exercise, weight loss and medication helps reduce high blood pressure in most people.
Sodium helps maintain proper distribution of water in the body, as well as blood pressure. It is also important for maintaining the proper acid-base balance and in the transmission of nerve impulses as well as muscle contraction. The kidney efficiently reabsorbs sodium when intake is either low or losses are excessive.
Sodium is beneficial for the treatment of diarrhoea, muscle cramps, dehydration, and fever, since it has the property of holding water in body tissues.
Sodium also helps to keep calcium and other minerals soluble in the blood, as well as stimulates the functioning of the adrenal glands. Sodium helps in preventing heat stroke.
The most common form of dietary sodium is table salt, which contains 40 percent sodium. One teaspoon of table salt contains about 2,300 mg of sodium.
Sodium deficiency:
Sodium deficiency is not quite common. Most of us infact consume more sodium than the recommended daily allowance. Excess sodium intake is linked with high blood pressure and cardiovascular disease.
The most frequently observed sodium deficiency occurs when excessive heat causes heavy perspiration, thus reducing body water and sodium to the extent that dehydration affects normal functioning of the body.
Symptoms of sodium deficiency include weakness, loss of appetite, nausea as well as cramps in the muscles and stomach. Such persons should use increased amounts of table salt in their food to supplement the sodium lost due to dehydration and sweating.
In rare cases, sodium deficiency can also lead to shock due to decreased blood pressure. This can also take place if the kidney is not able to reabsorb the sodium in the body. The person may have muscle or stomach cramps, nausea, fatigue, mental apathy, appetite loss.
What are the common sources of sodium?
Common table salt is sodium chloride, which is 40 percent sodium by weight. Ready made and packaged foods also contain sodium bicarbonate, baking soda or sodium.
Some drugs also have high amounts of sodium. Therefore, one must carefully read the labels on all over-the-counter drugs before buying them. Look at the composition list on the drug to see if the product has sodium - especially if one is on a low sodium diet. Most spices also naturally contain very small amounts of sodium.
How to reduce sodium in diet?
•Choose fresh foods over frozen or canned food items - they contain added salts.
•Eat unsalted nuts, snacks, peas and lentils.
•Choose ready-to-eat breakfast cereals that are lower in sodium.
•Limit the amount of salty snacks and seasonings such as chips, pickles, condiments, sauces.
•Cook fresh and from the scratch, since processed foods usually has higher sodium content.
•Check sodium-content on food labels - choose low sodium brands.
•Do not be generous when adding salt at the table.
•Reduce intake of fast food, such as pizzas, burgers, instant foods.
•Sprinkle lemon juice over vegetables. Marinate meat, chicken and fish ahead of time with onion, garlic, and other spices and herbs before cooking to bring out and enhance the flavour.
•Snack on fresh fruits, salads, low fat yoghurt, rather than chips, spicy snacks.
•Eat fat-free or low-fat milk, low-sodium as well as low-fat yogurt.
•Use spices and herbs to enhance the taste of your food, rather than adding extra salt.
Your taste buds will gradually adjust to cutting down on salt.
High sodium intake - is it toxic?
A high sodium diet may lead to water retention, hypertension, high blood pressure and heart disease, even kidney stones. A high-sodium diet also increases the need for potassium by the body.
However, sodium is generally nontoxic in healthy adult individuals because the extra is excreted through the urine.
Recommended Daily Allowance:
The recommendation is to consume less than 2,400 milligrams (mg) of sodium a day. This is about 1 teaspoon of table salt per day. It includes sodium in all forms including salt.
People with high blood pressure should limit sodium intake to 1,500 mg per day.
The Benefits Of A Low Sodium Lifestyle
A low sodium, low salt diet shouldn't be a burden at all! Personally, I have kept to an "under 1000mg" a day diet with out giving up much but fast food (and who misses that anyway?)
When I was first told that my blood pressure was high ( 160/95) and labeled as having hypertension, I decided at that moment to do some serious research into what had created this "new-to-me" health concern. I wanted to find a permanent solution to lower the numbers to an acceptable, healthy range without taking medication.
As I reflected on where I was in life at the moment, mid-life, not overweight, but not exercising regularly either, I began making small changes in my day-to-day lifestyle. I was not going to give in to hypertension.
First, I bought a nutritional handbook that lists most foods and their nutritional content. I decided to try and stay under 500mg of sodium daily. This took some work, but it paid off very well. I had lowered my count to 150/89 in two weeks. But my doctor still was concerned and wanted to see me begin medication, so I went back to the drawing table. And I put off the decision to going on medication for another 30 days.
I found that magnesium is an excellent combatant for excess sodium. I added figs, sunflower seeds and other magnesium rich foods to my daily intake. Yes, this was working, I was now at 140/85. And dropping. Dropping.
Now, when I added a daily aerobic routine of 30 minutes each day I was really making progress. Three months out and I was reading 135/79. Huge advances!
Did I mention that all this time I rarely ate out? When I did find myself in a restaurant, ordering was tricky, but not impossible. Nervous that salt would be added to anything prepared, I would order a salad, no cheese and oil and vinegar on the side. Boring, boring, boring.
I was feeling so good and healthy I began to slip a little, just a little. I ate out a little more often, still I didn't cook with salt at all, but I abandoned my daily "health breakfast" for pancakes and granola. (I was eating slow-cook oatmeal with figs and seeds topped with soymilk every morning, and loving this tasty creation) I actually forgot about my grand plan. Then, I had my bp read. I was climbing. And I knew that I needed to get back on track, and fast.
Having a culinary background, I cook most everything my family eats. This includes all breads, sauces, everything. And you know what I discovered? Food tastes BETTER with little or NO salt. You can actually TASTE the good food. I have posted many of our favorite recipes on our website, Cooking-for-Compliments.com/low-sodium.html. Daily updates are added with new and exciting recipes for successful low sodium cooking.
So, now, 10 months out and feeling great. I'm a steady 135/75 and holding! I adhere strictly to under 1000mg of sodium daily, and walk everyday for at least 45 minutes.
I eat well, get outside often and I am enjoying life. It was just a matter of thinking in a new direction, and taking action.
Certainly, you need to consult your doctor with any medical concerns you may have. This article is not meant to be taken as medical advice. Lowering your salt intake is a first step in treating hypertension, and I hope to provide you with delicious recipes to help you obtain your goals, too.
To your health!
Betty
PLease consider this article for publication in your newsletter or on your website. Permission is granted to reprint for free with resource box and byline intact. Please send me a copy of your publication if you choose to include my article. Thank you.
When I was first told that my blood pressure was high ( 160/95) and labeled as having hypertension, I decided at that moment to do some serious research into what had created this "new-to-me" health concern. I wanted to find a permanent solution to lower the numbers to an acceptable, healthy range without taking medication.
As I reflected on where I was in life at the moment, mid-life, not overweight, but not exercising regularly either, I began making small changes in my day-to-day lifestyle. I was not going to give in to hypertension.
First, I bought a nutritional handbook that lists most foods and their nutritional content. I decided to try and stay under 500mg of sodium daily. This took some work, but it paid off very well. I had lowered my count to 150/89 in two weeks. But my doctor still was concerned and wanted to see me begin medication, so I went back to the drawing table. And I put off the decision to going on medication for another 30 days.
I found that magnesium is an excellent combatant for excess sodium. I added figs, sunflower seeds and other magnesium rich foods to my daily intake. Yes, this was working, I was now at 140/85. And dropping. Dropping.
Now, when I added a daily aerobic routine of 30 minutes each day I was really making progress. Three months out and I was reading 135/79. Huge advances!
Did I mention that all this time I rarely ate out? When I did find myself in a restaurant, ordering was tricky, but not impossible. Nervous that salt would be added to anything prepared, I would order a salad, no cheese and oil and vinegar on the side. Boring, boring, boring.
I was feeling so good and healthy I began to slip a little, just a little. I ate out a little more often, still I didn't cook with salt at all, but I abandoned my daily "health breakfast" for pancakes and granola. (I was eating slow-cook oatmeal with figs and seeds topped with soymilk every morning, and loving this tasty creation) I actually forgot about my grand plan. Then, I had my bp read. I was climbing. And I knew that I needed to get back on track, and fast.
Having a culinary background, I cook most everything my family eats. This includes all breads, sauces, everything. And you know what I discovered? Food tastes BETTER with little or NO salt. You can actually TASTE the good food. I have posted many of our favorite recipes on our website, Cooking-for-Compliments.com/low-sodium.html. Daily updates are added with new and exciting recipes for successful low sodium cooking.
So, now, 10 months out and feeling great. I'm a steady 135/75 and holding! I adhere strictly to under 1000mg of sodium daily, and walk everyday for at least 45 minutes.
I eat well, get outside often and I am enjoying life. It was just a matter of thinking in a new direction, and taking action.
Certainly, you need to consult your doctor with any medical concerns you may have. This article is not meant to be taken as medical advice. Lowering your salt intake is a first step in treating hypertension, and I hope to provide you with delicious recipes to help you obtain your goals, too.
To your health!
Betty
PLease consider this article for publication in your newsletter or on your website. Permission is granted to reprint for free with resource box and byline intact. Please send me a copy of your publication if you choose to include my article. Thank you.
10 Tips For Dieters of Low Sodium Diet - How to Avoid Salts When Eating Out
If you are among the dieters who are on a low-salt diet, then keep these handy tips in mind the next time you want to eat out:
1. Fast foods are a no-no.--As much as greasy burgers and French fries are delicious and affordable to eat; these foods are made palatable by an insane amount of sugar and salt. 2. Cooked-to-order restaurants are a go--While it doesn't hurt to ask which foods are salt-free in a restaurant, you will be much more successful in requesting a salt-free dish if the cook actually does the cooking. 3. Know what you are eating--Do not hesitate to ask how food is prepared. Even the most innocuous foods may be given a dash of salt at one point or another. 4. Skip the saltshaker 5. Bring your own sauce--Salt-free is often flavor-free, so bring your own spice-based sauce along with you when you plan to eat out. 6. Avoid processed and preserved foods--These types of foods are chock-full of salts to keep them tasty and preserved. Cheese, ketchup and salsa fall into this category. 7. Be wary of meats--Unless you specifically request your dishes not to contain salt, expect that most meat dish will contain the stuff. 8. Watch the dressing--You may be opting for a healthy salad, but the dressing usually comes with lots of salt in it. Select salt-free dressings, and ask for the dressing to be served separately just in case. 9. Stick to roasted, steamed and baked goods--Even if it is not always applicable, foods cooked in this fashion contain less salt than their fried counterparts. 10. Herbs and spices--Compensate for the lack of salt by dashing your dishes with herbs and spices. Pepper, onions, lemon and parsley can help add a touch of flavor to your food.
1. Fast foods are a no-no.--As much as greasy burgers and French fries are delicious and affordable to eat; these foods are made palatable by an insane amount of sugar and salt. 2. Cooked-to-order restaurants are a go--While it doesn't hurt to ask which foods are salt-free in a restaurant, you will be much more successful in requesting a salt-free dish if the cook actually does the cooking. 3. Know what you are eating--Do not hesitate to ask how food is prepared. Even the most innocuous foods may be given a dash of salt at one point or another. 4. Skip the saltshaker 5. Bring your own sauce--Salt-free is often flavor-free, so bring your own spice-based sauce along with you when you plan to eat out. 6. Avoid processed and preserved foods--These types of foods are chock-full of salts to keep them tasty and preserved. Cheese, ketchup and salsa fall into this category. 7. Be wary of meats--Unless you specifically request your dishes not to contain salt, expect that most meat dish will contain the stuff. 8. Watch the dressing--You may be opting for a healthy salad, but the dressing usually comes with lots of salt in it. Select salt-free dressings, and ask for the dressing to be served separately just in case. 9. Stick to roasted, steamed and baked goods--Even if it is not always applicable, foods cooked in this fashion contain less salt than their fried counterparts. 10. Herbs and spices--Compensate for the lack of salt by dashing your dishes with herbs and spices. Pepper, onions, lemon and parsley can help add a touch of flavor to your food.
Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?
Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!
Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.
Low Sodium Diet Tips
If you are on a salt free or low salt diet you have discovered how difficult grocery shopping and meal preparation can be. Your doctor told you to reduce or eliminate salt in your diet. Your initial thought is you could simply stop using the salt shaker, but soon discover that salt is really called sodium. You start reading the nutrition facts labels on food packages and wonder how you are going to cut salt out of your diet when it's in everything you eat. Here is what you need to know about sodium in food.
Sodium (aka Salt) Facts
Salt is the common name for sodium chloride. The nutrition facts panels on packaged foods use the word sodium so you may not have been aware that salt is actually listed as sodium. Dietary sodium is measured in milligrams (mg). One teaspoon of salt contains 2,400 mg of sodium. Don't be fooled. Sea salt, Kosher salt, and other designer salts contain the same amount of sodium as ordinary table salt. Count the milligrams of sodium in everything you eat including condiments and write it all down. Your doctor probably gave you a target maximum number of milligrams you should consume per day. If not, the U.S. government's Dietary Guidelines Advisory Committee recommends consumption of no more than 2,300 mg of sodium per day. The National Academy of Science's Institute of Medicine, which advises the U.S. government about recommended levels of nutrients, is more conservative and offers this guideline as an adequate intake of sodium per day: Ages 19-50: 1,500 mg per day. Ages 51-70: 1,300 mg per day. Ages 70+: 1,200 mg per day. Packaged foods are required to have a nutrition panel on the label. Always read food labels and do the math. The sodium content on the nutrition panel is based on the number of servings the package states. Example: a can of soup may say 770 mg of sodium but bases that number on 2.5 servings. 770 x 2.5 = 1,925 mg of sodium in that can of soup. Read the list of ingredients on packaged foods, not just the nutrition panel, for sodium-containing compounds such as sodium bicarbonate (baking soda). Look for sodium in words, such as monoSODIUM glutamate (MSG). Sodium is prevalent in most processed foods. Health experts claim at least 75% of the salt we eat is hidden in packaged food. Simply claiming you don't use salt, meaning you don't sprinkle it on your food, is living in denial.
Recognize which foods are high in sodium and take control of what you eat. De-emphasize the use of processed foods where salt is used to excess. Convenience foods may be convenient, but are laden with sodium. By convenient I mean, if the food is packaged in a box or can and is easy to eat or quick to prepare, it's probably laden with salt. The same for frozen one step meals like frozen dinners, appetizers, and pizza. Fat Free actually means "Way Too Much Salt." Any label on a package that claims their food is fat free, in my opinion, should be required to state, "We took the fat out. Now our food has no taste, so we poured in extra salt to give it flavor!" The following foods have a lot of salt in them: canned soups, chili, salad dressings, pasta sauces, gravies, broths, sauces and marinades. Many brands of canned soup and chili have more sodium in each can than you should consume in an entire day. If you must eat them, compare different brands and choose the one with the lowest sodium content. Any packaged food that comes with a sauce, such as frozen vegetables in butter sauce, usually has too much sodium. Cut back on instant flavored rice or pasta. If you open the package and there is a seasoning packet inside, it is a good bet that the sodium content is very high. Pay attention to the sodium content of your favorite condiments, particularly meat tenderizer, steak sauce, soy sauce, salsa, and catsup. Avoid gravy and seasoning mixes in those foil lined pouches. Avoid ham, bacon, sausage, and lunch meat. Many varieties of cheese contain a high sodium content. Bread and baked goods have a high sodium content. Avoid salty snack foods such as pretzels, potato chips, salted nuts, olives, and pickles. These terms indicate high sodium content: pickled, smoked, marinated, teriyaki, soy sauce, broth, au jus. There are no good choices at fast food restaurants. Ordering a salad may appear to be the healthy choice, but most salad dressings contain an exorbitant amount of sodium.
Healthy Choices
We need sodium in our diet to be alive, but very little. Health experts claim 220 mg to 500 mg per day is sufficient. Cook from scratch. Know the sodium content in each of the ingredients used to prepare a meal or snack. Use a kitchen scale. Calculate the weight of food to determine the sodium count. As an example, a skinless chicken breast has approximately 20 mg of sodium per ounce. Your chicken breast weighs 3.5 ounces = 70 mg of sodium. You'll love having a scale. Throw away your salt shaker. Use sodium free AlsoSalt salt substitute at the table to season your food. You can have the flavor of salt without the harmful effects of sodium. Cook and bake with AlsoSalt using it wherever salt is called for in a recipe. Use fresh poultry, fish, and lean meat, rather than canned or processed types. Choose fresh, frozen, or canned vegetables without added salt. You can easily make your own chili, taco, and meat loaf mixes. Use a bread machine and make your own bread with low sodium and sodium free ingredients. Rinse canned foods, such as vegetables and tuna to remove some sodium. When available, buy low or reduced sodium, or no salt added versions of foods. These foods are generally quite bland, but you can add AlsoSalt to replace the salty flavor. Search for low sodium foods on the Internet. When you find products of interest, check to find where they are available in your area. Websites usually have a page that tells you which stores carry their products. Use the Internet as a tool to search for low sodium foods and make your grocery list. Write down the food product, the name of the manufacturer, and the sodium content of each item. This is so much easier and less frustrating than standing in the grocery aisle reading labels on hundreds of choices trying to determine which one has the lowest sodium content. Mainstream grocery stores are not yet convinced they need low sodium products on their shelves. Talk to your store manager and tell them you need more low sodium food choices. Snack on fresh fruits and vegetables, which are low in sodium. Worth Repeating: Cook from scratch! Food in its natural state has enough sodium to give you what your body requires.
Copyright 2005 Joan Watsabaugh
Joan Watsabaugh is the CEO of AlsoSalt, LLC. A true scientific breakthrough, AlsoSalt offers the taste of salt without the adverse health risks of sodium. It is completely sodium free without the bitter aftertaste other salt substitutes have. You can cook and bake with AlsoSalt or simply sprinkle it over food. Plus, it has the added dietary benefit of nutrients which are essential to good health. http://www.alsosalt.com/
Sodium (aka Salt) Facts
Salt is the common name for sodium chloride. The nutrition facts panels on packaged foods use the word sodium so you may not have been aware that salt is actually listed as sodium. Dietary sodium is measured in milligrams (mg). One teaspoon of salt contains 2,400 mg of sodium. Don't be fooled. Sea salt, Kosher salt, and other designer salts contain the same amount of sodium as ordinary table salt. Count the milligrams of sodium in everything you eat including condiments and write it all down. Your doctor probably gave you a target maximum number of milligrams you should consume per day. If not, the U.S. government's Dietary Guidelines Advisory Committee recommends consumption of no more than 2,300 mg of sodium per day. The National Academy of Science's Institute of Medicine, which advises the U.S. government about recommended levels of nutrients, is more conservative and offers this guideline as an adequate intake of sodium per day: Ages 19-50: 1,500 mg per day. Ages 51-70: 1,300 mg per day. Ages 70+: 1,200 mg per day. Packaged foods are required to have a nutrition panel on the label. Always read food labels and do the math. The sodium content on the nutrition panel is based on the number of servings the package states. Example: a can of soup may say 770 mg of sodium but bases that number on 2.5 servings. 770 x 2.5 = 1,925 mg of sodium in that can of soup. Read the list of ingredients on packaged foods, not just the nutrition panel, for sodium-containing compounds such as sodium bicarbonate (baking soda). Look for sodium in words, such as monoSODIUM glutamate (MSG). Sodium is prevalent in most processed foods. Health experts claim at least 75% of the salt we eat is hidden in packaged food. Simply claiming you don't use salt, meaning you don't sprinkle it on your food, is living in denial.
Recognize which foods are high in sodium and take control of what you eat. De-emphasize the use of processed foods where salt is used to excess. Convenience foods may be convenient, but are laden with sodium. By convenient I mean, if the food is packaged in a box or can and is easy to eat or quick to prepare, it's probably laden with salt. The same for frozen one step meals like frozen dinners, appetizers, and pizza. Fat Free actually means "Way Too Much Salt." Any label on a package that claims their food is fat free, in my opinion, should be required to state, "We took the fat out. Now our food has no taste, so we poured in extra salt to give it flavor!" The following foods have a lot of salt in them: canned soups, chili, salad dressings, pasta sauces, gravies, broths, sauces and marinades. Many brands of canned soup and chili have more sodium in each can than you should consume in an entire day. If you must eat them, compare different brands and choose the one with the lowest sodium content. Any packaged food that comes with a sauce, such as frozen vegetables in butter sauce, usually has too much sodium. Cut back on instant flavored rice or pasta. If you open the package and there is a seasoning packet inside, it is a good bet that the sodium content is very high. Pay attention to the sodium content of your favorite condiments, particularly meat tenderizer, steak sauce, soy sauce, salsa, and catsup. Avoid gravy and seasoning mixes in those foil lined pouches. Avoid ham, bacon, sausage, and lunch meat. Many varieties of cheese contain a high sodium content. Bread and baked goods have a high sodium content. Avoid salty snack foods such as pretzels, potato chips, salted nuts, olives, and pickles. These terms indicate high sodium content: pickled, smoked, marinated, teriyaki, soy sauce, broth, au jus. There are no good choices at fast food restaurants. Ordering a salad may appear to be the healthy choice, but most salad dressings contain an exorbitant amount of sodium.
Healthy Choices
We need sodium in our diet to be alive, but very little. Health experts claim 220 mg to 500 mg per day is sufficient. Cook from scratch. Know the sodium content in each of the ingredients used to prepare a meal or snack. Use a kitchen scale. Calculate the weight of food to determine the sodium count. As an example, a skinless chicken breast has approximately 20 mg of sodium per ounce. Your chicken breast weighs 3.5 ounces = 70 mg of sodium. You'll love having a scale. Throw away your salt shaker. Use sodium free AlsoSalt salt substitute at the table to season your food. You can have the flavor of salt without the harmful effects of sodium. Cook and bake with AlsoSalt using it wherever salt is called for in a recipe. Use fresh poultry, fish, and lean meat, rather than canned or processed types. Choose fresh, frozen, or canned vegetables without added salt. You can easily make your own chili, taco, and meat loaf mixes. Use a bread machine and make your own bread with low sodium and sodium free ingredients. Rinse canned foods, such as vegetables and tuna to remove some sodium. When available, buy low or reduced sodium, or no salt added versions of foods. These foods are generally quite bland, but you can add AlsoSalt to replace the salty flavor. Search for low sodium foods on the Internet. When you find products of interest, check to find where they are available in your area. Websites usually have a page that tells you which stores carry their products. Use the Internet as a tool to search for low sodium foods and make your grocery list. Write down the food product, the name of the manufacturer, and the sodium content of each item. This is so much easier and less frustrating than standing in the grocery aisle reading labels on hundreds of choices trying to determine which one has the lowest sodium content. Mainstream grocery stores are not yet convinced they need low sodium products on their shelves. Talk to your store manager and tell them you need more low sodium food choices. Snack on fresh fruits and vegetables, which are low in sodium. Worth Repeating: Cook from scratch! Food in its natural state has enough sodium to give you what your body requires.
Copyright 2005 Joan Watsabaugh
Joan Watsabaugh is the CEO of AlsoSalt, LLC. A true scientific breakthrough, AlsoSalt offers the taste of salt without the adverse health risks of sodium. It is completely sodium free without the bitter aftertaste other salt substitutes have. You can cook and bake with AlsoSalt or simply sprinkle it over food. Plus, it has the added dietary benefit of nutrients which are essential to good health. http://www.alsosalt.com/
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How to Avoid Eating Salts When on Low Sodium Diet - What You Shouldn't Eat at Home
It is a very difficult process to watch what you eat if you are in a low-sodium diet. Your home, on the other hand, is a place where you have the most control in this matter; make sure to avoid the foodstuffs that are high in salts:
• Preserved goods These range from simple canned soups to microwavable dinners, and are some of the most salt-rich foods you can stock in your home. Steer clear from them at all times. If you must buy any canned goods, make sure they are free from salt by carefully reading the label on them.
• Pre-made mixes and sauces These are as bad as preserved goods, as salt is often a key ingredient in preparing them. If you must buy these pre-made mixes and sauces, select brands that are specifically designed for a low-sodium dieter's needs.
• Salted breads and pastries Certain rolls and buns that you buy off the grocery may contain salts sprinkled on them. These include puddings and cakes that come off grocery or bakeshop shelves, so be very careful and selective of the breads you buy.
• Regular Cheese Though they are a common item in most homes, most cheeses contain a pretty high amount of salt. If you must buy cheese, then stick with mozzarella, ricotta cheese, cream cheese and other cheese specifically designed for people who cannot tolerate salt.
• Softened water As innocent as it seems, softened water usually has to go through a process to take out the minerals. This process does its job well, but unfortunately, this process adds salt to the water. Drink bottled or distilled water instead, as they contain significantly less amount of salt in them.
• Preserved goods These range from simple canned soups to microwavable dinners, and are some of the most salt-rich foods you can stock in your home. Steer clear from them at all times. If you must buy any canned goods, make sure they are free from salt by carefully reading the label on them.
• Pre-made mixes and sauces These are as bad as preserved goods, as salt is often a key ingredient in preparing them. If you must buy these pre-made mixes and sauces, select brands that are specifically designed for a low-sodium dieter's needs.
• Salted breads and pastries Certain rolls and buns that you buy off the grocery may contain salts sprinkled on them. These include puddings and cakes that come off grocery or bakeshop shelves, so be very careful and selective of the breads you buy.
• Regular Cheese Though they are a common item in most homes, most cheeses contain a pretty high amount of salt. If you must buy cheese, then stick with mozzarella, ricotta cheese, cream cheese and other cheese specifically designed for people who cannot tolerate salt.
• Softened water As innocent as it seems, softened water usually has to go through a process to take out the minerals. This process does its job well, but unfortunately, this process adds salt to the water. Drink bottled or distilled water instead, as they contain significantly less amount of salt in them.
Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?
Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!
Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.
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