Tag: Diet

Should We Be Lowering The Amount Of Salt In Our Diets?

Salt has always been suspected of causing health problems if too much is consumed.

Recent studies have shed new light on how reducing salt intake can reduce blood pressure and ultimately the incidence of strokes and heart attacks.

Salt was originally discovered by the Chinese as a way to preserve food over 5000 years ago.

With the advent of refrigeration, salt consumption declined.

With the rise of consumption of processed foods in Western society, salt consumption has again risen to dangerously high levels.

The current average intake of sodium in the US is greater than 3400mg per day.

Current recommendations are to limit total sodium to 1500mg to 2300mg per day (the American Heart Association recommends no more than 1500mg per day for everyone).

75% of our sodium consumption comes from eating processed foods, not the salt shaker.

The USDA is asking the food industry to voluntarily act to reduce the sodium content in foods and implement mandatory national standards to lower sodium content.

Other countries including Japan and Finland have lowered their consumption over the past 40 years and seen significant reductions in blood pressure, strokes and heart attacks.

How can you reduce your salt intake:

  • Pass up processed foods.
  • Cut back on condiments.
  • Beware of dressings and sauces.
  • Opt for alternatives such as pepper, salt free herbs, and spice blends.
  • Forgo fast food.
  • Choose low sodium, sodium free, or reduced sodium products.
  • Read your labels for the actual sodium content and add it up!

To stay healthy, try to reduce your total sodium to 1500mg to 2300mg TOTAL per day!

 

How To Survive The Holiday Feeding Frenzy Without Completely Blowing Your Diet!

Throughout the holiday season, temptations are everywhere — a busy social schedule, office and school parties, family functions, and neighborly gestures of sweets and treats. You need a strategy for dealing with the abundance of calories that are part and parcel of the holiday season.

Most people gain 2-5 pounds each year during the feasting season that starts at Thanksgiving and ends New Year’s Day.

The plan: Aim to hold steady at your current weight and focus on not gaining any additional pounds by Jan. 1.

It is so hard to resist temptation, but it gets easier if you’re equipped with a plan. Follow these tips to help you survive family gatherings without sabotaging your diet:

  • Review your eating plan and see if you can reserve a few food items during the week to save up for the holiday feast. Getting hungry between meals can lead to bingeing, and we sure don’t want that to happen!
  • Portion control is critical to prevent weight gain. Enjoy small portions of foods high in fat and calories, share a dessert, limit alcohol, and fill up on simply prepared, nutritious selections like turkey breast and vegetables.
  • Enjoy a small but filling meal before the gathering to prevent overeating. A salad, a bowl of vegetable soup, or a sandwich on whole-grain bread are all good examples of mini-meals.
  • Don’t stand near the buffet or appetizers at a holiday gathering. It’s hard to know when you’ve had enough food when you stand around nibbling!

Other ways to set the stage to eat less or maintain your same weight:

  • Make time for exercise.
  • Bring a healthy dish.
  • Host a nutritious party.
  • Don’t fall for the “eat, eat, eat” from family members.
  • Make new traditions, start the day with a family activity or a walk, make lighter recipes, and most important, move food out of the limelight and focus on the love and fellowship of family and friends.

Remember, the real reason we gather is to celebrate the holidays, together.