HealthyLife Articles

Tag: nutrition

Is Sea Salt Better Than Regular Salt?

HEALTHY EATING

Many food products contain “sea salt” as an ingredient instead of table salt, also commonly called “salt.” In particular, many so-called natural food products say they use sea salt. But is sea salt any healthier than old-fashioned table salt?

What’s the difference?

In general, sea salt has a coarse, crunchy texture. Table salt has a more fine grind and may have a weaker taste. In foods like potato chips or sea salt caramels, some people prefer the flavor and texture of sea salt.

Sea salt is made from evaporated sea water. It’s usually not processed, so it may be considered a more “natural” choice. It may contain trace levels of minerals like magnesium, potassium and calcium. But, these minerals are found in small amounts. So, eating sea salt is not a reliable way to get more minerals in your diet.

Table salt comes from mined salt deposits. It is processed into a fine texture. During this process, it usually loses its other minerals. However, most table salt brands contain added iodine, which is a necessary nutrient that many people don’t get enough of. Table salt may also contain some additives to prevent clumping.

Same in sodium

Although sea salt shows up in many “natural” food products, it’s not usually healthier. Sea salt and table salt have about 40 percent sodium by weight.

Some types of sea salt say that they contain less sodium than table salt. To check this, read the Nutrition Facts panel on the package. Table salt contains about 575 mg of sodium in ¼ teaspoon.

Going coarser

Some very coarse salts like kosher salt may have slightly less sodium, teaspoon for teaspoon. This is because the larger crystal size makes it less compact, so you can’t get as much salt into your measuring spoon.

In these cases, using a coarse type of salt in cooking may help you reduce sodium content, but probably not by very much. Some people prefer the taste and texture of a very coarse salt. But don’t use it thinking that you’ll really reduce your sodium intake.

Choose the type of salt you prefer, and use it sparingly. One type isn’t healthier than another. Talk to your doctor about how much sodium you should eat each day.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Potassium: Why You Need It

HEALTHY EATING

Potassium is an important mineral that the body needs for various functions. But many people don’t get enough potassium in their diet. And people who take certain diuretic medicines may have low levels, too.

Why do I need potassium?

When potassium levels are low, a person may have:

* High blood pressure and stroke: Low potassium raises the risk of having high blood pressure, especially when a person eats high amounts of salt (sodium). High blood pressure is a major risk factor for heart attack and stroke.

* Kidney stones: Low potassium levels can take calcium out of the bones. This causes calcium to come out in the urine, which can lead to kidney stones. Kidney stones can be painful and sometimes require procedures or surgery to remove.

* Bone weakness: Potassium strengthens bones. Without it, bones may be weaker and more likely to break.

* Muscle weakness

* Heart rhythm problems, known as arrhythmias

Food sources of potassium

A healthy diet can help you get the right amount of potassium. These foods are good sources:

* Leafy greens, such as spinach and kale

* Vegetables like peas, cucumbers, squash and broccoli

* Root vegetables, such as potatoes, sweet potatoes and carrots

* Fruit from vines, such as raspberries, grapes and blackberries

* Citrus fruits, such as oranges and grapefruit

* Fruits, such as dried apricots, melon, raisins and bananas

* Legumes, such as beans and lentils

* Milk and yogurt

* Meats, poultry and fish

How much potassium you need

It’s usually best to get your potassium through a healthy diet. Don’t take potassium supplements unless your doctor recommends it. Most people need 2,600-3,400 milligrams (mg) of potassium every day.

People who have chronic kidney disease may need to lower their potassium intake. This is because the kidneys help get rid of excess potassium. Ask your doctor about your potassium intake if you have kidney disease.

Most people can get a proper balance of potassium and other minerals through their diet. Ask your doctor before making any major diet changes.

Sources: National Institutes of Health, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Vegan Diet: Myths & Facts

HEALTHY EATING

Vegan diets excludes all animal products, including meat, eggs, milk, cheese, and even honey. A vegan diet CAN be healthy when done right. Let’s take a closer look.

Myth #1: Vegan diets are short on protein

Fact: While animal foods contain concentrated protein, many plant foods also contain protein. As long as a variety of plant proteins are eaten at every meal, getting adequate protein is no problem. Vegan sources of protein include:

* Beans

* Legumes

* Nuts

* Seeds

* Soy products

* Whole grains such as quinoa, oatmeal, and millet

Myth #2: Dairy is needed for strong bones

Fact: Calcium, vitamin D, vitamin K, and magnesium are all essential nutrients for strong bones. However, dairy is not the only food source. Lots of plants contain those nutrients:

* Spinach

* Broccoli

* Tofu

* Edamame

* Beans and chickpeas

* Chia seeds

Safe amounts of sunlight provide vitamin D, but supplements of both vitamin D and calcium may be beneficial.

Myth #3: Vegan diets cause malnutrition

Fact: Poor nutrition is possible for anyone who doesn’t make wise food choices. Being vegan does require a certain amount of planning to ensure adequate protein, fat, and nutrient intake. But being a healthy vegan is very doable.

Because it is plant-based, a balanced vegan diet may decrease the risk of some chronic diseases such as:

* Heart disease

* Diabetes

* High blood pressure

* Obesity

Myth #4: Vegan diets aren’t safe for children

Fact: Kids can be healthy vegans, too. However, due to their unique nutritional needs, it takes extra care and planning to ensure their growing bodies get enough protein, fat, vitamins, and minerals. It’s best to work with a pediatrician to ensure a vegan diet works for your child.

Myth #5: Vegan diets are restrictive

A vegan diet may not be for everyone. But, those who follow this way of eating enjoy a wide variety of delicious plant foods. If you choose to switch to a vegan diet, give yourself plenty of time to adapt to new ways of shopping, cooking, and eating.

© American Institute for Preventive Medicine

January 23, 2026
Drink Water, The Nutrient For Every Cell

Nutrition

Two-thirds of your body is composed of water, making it your body’s most vital nutrient. Water:

* Provides a valuable source of minerals, like calcium and magnesium.

* Helps digest food and absorb nutrients into the body.

* Carries nutrients to organs via the bloodstream.

* Moistens mucous membranes and lubricates the joints.

* Carries away bodily waste products.

* Cools the body through perspiration.

Many people underestimate their need for water. The average adult should drink six to eight 8-ounce glasses of water (or its equivalent) a day. You can meet part of that quota by consuming high water content foods.

Some examples include:

* Iceberg lettuce (95 percent water).

* Cantaloupe (91 percent water).

* Raw carrots (88 percent water).

© American Institute for Preventive Medicine

January 23, 2026
One More Veggie A Day

Nutrition

Focus on ways to add just one more serving of vegetables each day.

*Microwave for faster cooking:Steam fresh or frozen green beans, broccoli or bok choy for a quick and easy side dish.

*Cut up and package for later:Use veggies like cauliflower and bell peppers in a stir-fry, casserole or as a snack.

*Frozen – just as nutritious as fresh:Good buys include frozen peas, corn and green beans.

*Enjoy vegetable soups:Look on the package for reduced-sodium or low-sodium. If you have time, make and freeze a large batch of soup with lots of added vegetables.

© American Institute for Preventive Medicine

January 23, 2026
When In Doubt, Throw It Out

Home Safety

Take steps to avoid foodborne illnesses.

If it looks good, and smells good, it’s safe to eat. Right? Not always. Harmful bacteria that cause foodborne illnesses can hide very well in foods. Keeping foods safe to eat can prevent stomach pain, nausea, diarrhea, and other dire symptoms caused by eating spoiled food.

Store foods safely:

* Separate raw, cooked, and ready-to-eat foods when you shop for and store them. Follow instructions on package labels.

* Refrigerate foods that can spoil within two hours (one hour if the room or outdoor temperature is above 90°F).

* Keep the refrigerator at 40°F or lower; the freezer at or below 0°F.

* Wrap meat and poultry securely to prevent leakage onto other foods. Use foil or freezer wrap.

* High-acid canned foods, such as tomatoes and pineapple can be stored for 12 to 18 months. Low-acid canned foods, such as most vegetables will keep two to five years if kept in a cool, dry place.

Prepare foods safely:

* Wash your hands with warm water and soap for at least 20 seconds before and after handling food.

* Rinse raw fruits and veggies under running tap water before eating, cutting, or cooking.

* Scrub firm produce, such as melons and cucumbers with a clean produce brush.

* Use clean utensils and clean surfaces.

* Thaw frozen foods in the fridge or in cold water. You can also use the microwave if you are going to cook the food right away.

* Cook foods to a safe temperature.

Leftovers, anyone?

* Quickly refrigerate leftovers.

* Freeze ones that you do not intend to eat within two to four days.

* Reheat leftovers on the stove or in the oven or microwave until an internal temperature reaches 165°F.

* Keep hot foods higher than 140°F. Keep cold foods at 40°F or lower. Bacteria grow rapidly in the “danger zone” between 40°F and 140°F.

Action Step

Find out about food recalls and alerts from your local news, national news, and from

www.FoodSafety.gov.

© American Institute for Preventive Medicine

January 23, 2026
A Healthy Diet Helps With Stress

SUCCESS OVER STRESS

Can the foods you eat help you cope with stress? Yes, according to experts at the Academy of Nutrition and Dietetics. When you can’t avoid stress completely, focus on these foods to help you through it:

Whole grains and healthy carbohydrates

Whole grain bread, pasta, brown rice and sweet potatoes are all complex carbohydrates, which may help boost feel-good hormones in the brain.

Heart-healthy fats

Foods rich in omega-3 fats, such as salmon, flax seeds and walnuts may help improve mood and reduce stress and anxiety.

Soothing hot teas

Lavender and chamomile teas are good choices to help you relax and potentially get better sleep – keys to dealing with stress.

Dark chocolate

The antioxidants in this treat may help reduce stress. Be sure to keep your portion to one ounce or less a day, and choose dark varieties only. Milk and white chocolates do not offer these benefits.

© American Institute for Preventive Medicine

January 23, 2026
Easy Ways To Cut Back On Sugar

HEALTHY EATING

Lowering your sugar intake doesn’t have to be a struggle. Here are some tips:

* Keep your favorite fresh fruits ready-to-eat in the fridge or at work. Reach for these when you have a sugar craving.

* Get candy and sweet treats out of the house. Avoid vending machines at work. Out of sight, out of mind.

* Be selective about treats. Allow yourself a slice of grandma’s pumpkin pie if you really want it. Just make it a small piece and an occasional treat, not an everyday habit.

* Drink water with lemon instead of soda, sports drinks, or juice. Or, make your own fruit water by putting your favorite fresh or frozen fruits in a large bottle, and fill the rest with ice water.

* Make a gradual change. Don’t try to cut out all sugar at once. Instead, try cutting a little here, and a little there, to get used to less of it.

* Decrease the sugar in recipes. When cooking or baking, try using about half the sugar you normally would. You may not notice a difference in taste.

© American Institute for Preventive Medicine

January 23, 2026
Get Your Healthy Game Day On

SELF-CARE CORNER

The excitement of football, and even the activities and feelings of anticipation leading up to games, can be unhealthy in ways many do not realize, according to Jody Gilchrist, a cardiac nurse practitioner at the University of Alabama at Birmingham.

Critical matchups, tight games, and crushing defeats can trigger adrenaline that reduces blood flow to the heart and other muscles and increases heart rate and blood pressure. Over time, these high levels of stress hormones can hurt your heart-even though a football game may be deemed good stress.

Adding to the effects of stress on the body would be unhealthier foods at the tailgate party, and heavier eating and drinking during the game. Not a winning combination. Here are some tailgating tips:

* Help minimize stress by watching the game with people you enjoy.

* Knock out a few pushups and sit ups during commercial breaks.

* Chew gum or squeeze a stress ball to reduce anxiety and control your emotions.

* Take a brief walk at halftime, or if you are attending the game, take a walk around the stadium or to another section to meet a friend.

* Manage your net dietary intake by planning ahead and making healthier choices at other times of the day in anticipation of splurging a bit during the game.

* If tailgating at the stadium, try to conserve calories earlier in the day.

* If tailgating at home, consider using vegetables in place of chips for dips, and substitute Greek yogurt for sour cream or cream cheese dips.

* Because sodium causes fluid retention-something especially bad for heart patients-a good rule of thumb is to avoid foods that have more than 1 mg of sodium per calorie. At about 0.5 mg of sodium per calorie, natural foods such as fresh fruits and vegetables generally contain much less, so opt for them whenever possible.

* Do your best to avoid soft drinks, which are extremely high in sugar.

In the end, your health will win-even if your team does not.

© American Institute for Preventive Medicine

January 23, 2026
Is Cinnamon Good For Your Health?

HEALTHY EATING

Cinnamon is often used in sugar-loaded treats like cinnamon rolls and lattes. And though it’s a popular spice for desserts, it’s not necessarily an unhealthy choice. The spice has been used for thousands of years, and some recent studies suggest cinnamon may even have health benefits:

* A study in the journal Diabetes Care studied 60 people with type 2 diabetes. Some were given cinnamon capsules, and others were given a placebo (a fake pill that contained no cinnamon). Those who consumed the cinnamon for 40 days had lower levels of blood sugar, triglycerides, LDL (“bad”) cholesterol, and total cholesterol.

* A study in the Journal of Nutrition suggests that cinnamon and other spices may help reduce triglyceride levels after eating a fatty meal.

* The Journal of Neuroimmune Pharmacology published a study that suggests cinnamon may be able to protect the brain against changes that can cause Parkinson’s disease.

Want to spice up your health with cinnamon? Try adding it to your favorite foods or drinks in place of sugar. Its natural flavor can be a welcome addition to coffee, tea, oatmeal, fruit, and even chili.

High doses of cinnamon can be dangerous, though. Be sure to talk with your doctor before taking cinnamon or other natural supplement.

© American Institute for Preventive Medicine

January 23, 2026