Monthly Archives: June 2011

Lower the Salt – 12 Steps for a Healthier You!

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Salt Awareness: Cut back on salt/sodium and increase your sodium awareness.

Summer our desire for salt increases naturally since we dispel more salt and other electrolytes through sweating.  Yet over salting is not a healthy habit to have.

Sodium regulates the total amount of water in the body and the transmission of sodium into and out of individual cells also plays a role in critical body functions.

The movement of sodium is critical in generation of  electrical signals that regulate  many processes in the body, especially in the brain, nervous system, and muscles.

Too much or too little sodium can cause cells to malfunction, electric currents to short and extremes in the blood sodium levels (too much or too little) can be fatal.

We’ve created a fast food and processed food world.  Yet our kidney’s haven’t evolved to handle the chemical laden foods we ingest.

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.

If you’re like many people, you’re getting far more sodium than is recommended, and that could lead to serious health problems. See how sodium sneaks into your diet and ways you can shake the habit.  . . .Mayo Clinic

The key to moving salt through your system is water but not over doing it. Staying hydrated is the first key to salts exit. Next cut the salt intake.

Consumer Reports analyzed 37 foods to check their sodium levels. Among the surprises:

  • Twizzlers Black Licorice Twists – four strands have 200 milligrams; four strands of Twizzlers Strawberry Licorice have 115 mg.
  • Raisin-bran cereals – Kellogg’s has 350 mg per cup; Post, 300 mg; Total, 230 mg.
  • Jell-O Instant Pudding & Pie Filling Mix – the chocolate flavor contains 420 mg per serving; lemon, 310 mg; chocolate fudge, 380 mg.
  • Prego Heart Smart Traditional Italian Sauce – this has an American Heart Association logo on the label which means saturated fat and cholesterol are restricted, but not that it’s low in sodium. This sauce has 430 mg per half-cup.
  • Aunt Jemima Original Pancake and Waffle Mix – prepared as directed, the pancakes have about 200 mg of sodium each.

Portion Aware – Calorie Restriction – 12 Steps to a Healthier You!

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Calorie Restriction Diets began back in the 1930’s.  Few though create a balanced plan but there are some that have and the side benefits is maximum health and optimum life span.   

If a true Calorie Restrictive Life Style is an option being explored the Calorie Restriction (CR) Society International whose goal is to help people of all ages live longer andhealthier lives simply by:

  • eating fewer calories
  • maintaining adequate nutrition
Is recommended as a good beginning resource.
For the rest of us who just want to make better choices and small improvements without committing to a lifestyle . . .

Be Portion Aware—Cut your portion size of less-healthy or higher-calorie foods at least once per meal.

It’s a small change that can have huge caloric and impact.

At restaurants eat half of the meal.  Bring the other half home for lunch.  A 2,000 calorie diet does not include a 2,ooo calorie meal.   Eating a few hundred calories several times a day can help burn and bump metabolism.

 

Hidden Calories

That afternoon frappuccino may top out at 700 calories switch to a green or fruit smoothie calories will vary by fruit and vegies used but a fresh smoothies is not as waist inspiring.

Those quick serving snacks are getting bigger and so are our BMI’s.  Before you pull that snack back open check the servings, the calories and the fat content.  Trade in that bag of chips for an apple, carrots or fresh veggies.

The average calorie count of a glass of wine or bottle of beer is about 100-150 calories. Considering the average wine bottle contains about four glasses of wine, splitting a bottle at dinner easily adds 300 calories.

Add a bit of club soda to the wine and have a wine spritzer to save a few calories.

      • Orange Pineapple Smoothie Recipe

        the flavors of Oranges and Pineapples blend well together.  Pepsin, Bromelain and Papain are all protease enzymes.  Pepsin is produced naturally in the stomach. Bromelain comes from pineapple and papain comes from papaya.  In addition to breaking down protein, especially meat fiber, papain and bromelain have been used for many years to help relieve indigestion.

        1 sweet orange peeled and sliced
        1/2 cup sliced fresh pineapple
        1/2 cup papaya
        1/2 cup of orange-pineapple juice or banana-orange-pineapple juice
        1/2 cup of ice
        1 scoop each

             

        Directions:

        Blend the ice and juice till slushy. Add the oranges, papaya and pineapples slices and blend on high for around 1 minute until pineapples are finely blended. Enjoy your tropical smoothie.