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.
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Easy Methods To A Diabetic Diet Plan That Can Improve Blood Pressure
ป้ายกำกับ:
blood pressure,
Diabetic,
Diabetic Diet Plan,
Diabetic Food,
diet
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.
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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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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Low Sodium Diet - A Natural Salt Substitute That is Not High in Sodium
The dietary habits of our nation as a whole have gone lower and lower every year since the 1950's and its no coincidence that we are now among the most obese nation in the world but one of the silent killers out there today and that is high blood pressure. Excessive sodium intake is the culprit that many experts say has something to do with our blood pressure levels and many dieticians recommend a low sodium diet, but how can this be realistically achieved? These days almost every food we eat is filled with sodium so how can we have a low sodium diet and still get the same taste in our food that we had before?
No doubt you have seen many companies tout their salt substitute products saying that they have the same taste as regular salt with none of the unhealthy side effects but upon closer examination you will see that many of these companies have use things like potassium chloride which can effect people taking certain meds for lowering blood pressure . Its always wise to try to find a natural salt substitute. Smart salts are gaining in popularity since one of their main ingredients is basic table salt that is mixed with magnesium and potassium. As you can see these are natural minerals that are all needed in our diet . Their job is to lower the percentage of sodium in table salt without killing the taste. This is one way you can create an all natural salt substitute.
Whether you are a spring chicken in your mid twenties or a middle aged person in your forties like me it is never too late to get into a low sodium diet. We are a nation that has become salt dependent but does this mean that we have to become sodium dependent? Thankfully the answer is no and thanks to natural advances in salt substitutes you can still enjoy your charbroiled chicken salad with a pinch of some natural salt substitutes to satisfy your starving taste buds.
No doubt you have seen many companies tout their salt substitute products saying that they have the same taste as regular salt with none of the unhealthy side effects but upon closer examination you will see that many of these companies have use things like potassium chloride which can effect people taking certain meds for lowering blood pressure . Its always wise to try to find a natural salt substitute. Smart salts are gaining in popularity since one of their main ingredients is basic table salt that is mixed with magnesium and potassium. As you can see these are natural minerals that are all needed in our diet . Their job is to lower the percentage of sodium in table salt without killing the taste. This is one way you can create an all natural salt substitute.
Whether you are a spring chicken in your mid twenties or a middle aged person in your forties like me it is never too late to get into a low sodium diet. We are a nation that has become salt dependent but does this mean that we have to become sodium dependent? Thankfully the answer is no and thanks to natural advances in salt substitutes you can still enjoy your charbroiled chicken salad with a pinch of some natural salt substitutes to satisfy your starving taste buds.
If you're looking for a natural Salt substitute that has all of the taste of regular table salt with half the sodium, visit us at http://www.smartsalt.com to place an order for our smart salt products.
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