Nutrition Nuggets

6 Ways To Reduce Your Salt Consumption

Experts have already told us that excessive salt in your diet can lead to high blood pressure and an increased risk for stroke or a heart attack. Despite these facts, Americans continue to consume too much salt in their daily diets. The issue has become so prevelant that the American Heart Association, the American Dietetic [...]

Experts have already told us that excessive salt in your diet can lead to high blood pressure and an increased risk for stroke or a heart attack. Despite these facts, Americans continue to consume too much salt in their daily diets.

The issue has become so prevelant that the American Heart Association, the American Dietetic Association, the American Medical Association and the U.S. National Institutes of Health have joined forces to launch a campaign designed to cut the salt intake of Americans in half. In fact, the American Medical Association is even urging the U.S. Food and Drug Administration (FDA) to withdraw salt’s “safe” designation.

The recommended FDA limit for salt is 2,400 mg daily while the Institute of Medicine recommends no more than 1,500 mg daily. However, the average American consumes between 4,000 to 6,000 mg of salt each day.

Consider the following 6 ways to reduce your salt consumption:

1. Read labels and identify food with a high sodium content so you can eliminate them from your diet.
2. Make sure your salt intake does not exceed 1,500 to 2,400 mg daily.
3. Use herbs and spices to season your food at home rather than salt.
4. Ask for unsalted menu selections when you are dining out.
5. Take salt out of the recipes you make at home.
6. Remove the salt shaker from your kitchen or dining room table.

By limiting the salt in your diet, you can avoid high blood pressure, stroke and heart disease related to the excessive consumption of salt.

How To Eat Healthier At Summer Barbecues

The official start of summer is close and, as a result, barbecues will start tempting us with their irresistible aroma. But you don’t have to avoid summer barbecues to stay fit. Making healthy choices keeps you in shape throughout the entire summer season. Here are 6 suggestions: 1. Choose veggie burgers or turkey burgers instead [...]

The official start of summer is close and, as a result, barbecues will start tempting us with their irresistible aroma. But you don’t have to avoid summer barbecues to stay fit.

Making healthy choices keeps you in shape throughout the entire summer season.

Here are 6 suggestions:

1. Choose veggie burgers or turkey burgers instead of beef burgers and skip the cheese. Add healthier options to flavor your burger, such as lettuce, onions and tomatoes.
2. Bratwurst and kielbasa on the grill smell delicious but pack on the pounds. Opt for beef or turkey frankfurters instead.
3. Put your burger or hot dog on a whole wheat bun instead of a regular one to add nutrients.
4. Avoid the potato chips and potato salad and snack on baked beans, raw vegetables, salsa and pretzels instead.
5. Steer clear of alcohol, soda and lemonade. It is healthier to refresh yourself with water to replenish essential water lost while perspiring. Add a touch of lemon for flavor.
6. You don’t have to skip dessert. Instead of downing that slice of pie, have fresh fruit, a dash of whipped cream and a small slice of angel food cake.

Don’t skip those unforgettable summer barbecues with friends and family. Make healthy eating choices and enjoy yourself!

Carbohydrates 101 – What You Need To Know

Carbohydrates are part of a healthy daily diet but the wrong ones can cause you to gain weight. Get to know the right carbohydrates for a well-balanced and delicious diet. Let consider the basics about carbs: – Carbohydrates provide energy to your body. In fact, your brain depends completely on carbs for energy. – Carbohydrates [...]

Carbohydrates are part of a healthy daily diet but the wrong ones can cause you to gain weight. Get to know the right carbohydrates for a well-balanced and delicious diet.

Let consider the basics about carbs:

- Carbohydrates provide energy to your body. In fact, your brain depends completely on carbs for energy.
- Carbohydrates are broken down into glucose and digested before they go into your bloodstream.
- Insulin helps the glucose enter your cells.
- Some glucose is stored in the muscles and liver to use in the future to fuel your workouts. Extra glucose is stored as fat.

There are three types of carbohydrates:

1. Simple carbohydrates break down quickly and cause blood sugar surges such as candy and soft drinks.
2. Complex carbohydrates take longer to break down such as whole grains, brown rice and bran.
3. Indigestible carbohydrates are referred to as fiber, which help cleanse your system and promote overall well-being.

The best source of carbohydrates are vegetables, fruits, whole grains, beans, peas, legumes and non-fat and low-fat dairy products.

Try to limit your intake of refined white flour products, fried vegetables, fruit juice and white rice. Stay away from candies, cookies, pies, cakes, jams, jelly, chips and soft drinks.

There are plenty of healthy, tasty carbohydrates to choose from that won’t pack on unwanted pounds.

Are You Controlling Your Portions?

If your fitness routine isn’t delivering the desired results, portion distortion may be the culprit. Even healthy foods in excess will pack on pounds. Eating too much of a good thing can cause you to gain weight or remain stagnant in your fitness goals. Portion sizes in restaurants have grown over the past twenty-five years [...]

If your fitness routine isn’t delivering the desired results, portion distortion may be the culprit. Even healthy foods in excess will pack on pounds.

Eating too much of a good thing can cause you to gain weight or remain stagnant in your fitness goals.

Portion sizes in restaurants have grown over the past twenty-five years and we wind up doing the same thing in our own homes.

To lose more weight, you need to cut down portion sizes.

Consider these ways to proportion your portions for better fitness:

1. When you dine out, eat half the serving and have the other half wrapped to go for another meal.
2. Instead of ordering a meal at a restaurant, order an appetizer as your main course.
3. If you must go to a fast food restaurant, never super size your value meal and avoid fried foods.
4. Use smaller plates at home to encourage smaller portions.
5. Remember you can have leftovers at home, too, by saving extra food in sealed containers.
6. Follow directions on the package carefully and consider serving sizes so you only have one.

By taking control of your portion sizes, you improve your fitness picture for optimum health.

How Fitness and a Healthy Diet Prevents Cancer

A recent annual report issued by the President’s Cancer panel revealed that many malignancies from cancer may be prevented by eating a well-balanced diet, exercising regularly, keeping a healthy weight and not smoking. According to Margaret L. Kripske, chief academic officer and executive vice president at University Texas M.D. Anderson Cancer Center, “We tried to [...]

A recent annual report issued by the President’s Cancer panel revealed that many malignancies from cancer may be prevented by eating a well-balanced diet, exercising regularly, keeping a healthy weight and not smoking.

According to Margaret L. Kripske, chief academic officer and executive vice president at University Texas M.D. Anderson Cancer Center, “We tried to think of what would have the biggest impact on reducing cancer mortality. If you consider that 15 to 20 percent of cancer deaths are related to obesity and another 30 percent of cancer deaths are due to tobacco use, that’s 50 percent of all people with cancer.”

Further, Eugenia Calle, the director of Analytic Epidemiology at the American Cancer Society, states about the latest federal findings, “The best idea in the report is implementing a culture of wellness in the U.S., so that the social and cultural norm is one of health.”

Maintaining a healthy weight, eating the proper foods and exercising at least three times per week for 30 minutes can greatly reduce your risk of developing cancer and boost your overall well-being. So get moving!