HealthyLife Articles

Tag: nutrition

Salt Can Shake Up Your Health

Nutrition

This is one flavor enhancer you should do without.

Too much salt and sodium can lead to or worsen high blood pressure which raises the risk for heart disease and stroke. What is too much?

* More than 1,500 mg of sodium per day, or only half a teaspoon of salt, if you are over the age of 51, African American, or if you have high blood pressure, diabetes, or chronic kidney disease

* More than 2,300 mg of sodium a day for all others

Where’s the salt and sodium?

Table salt, of course. One teaspoon of salt (sodium chloride) has about 2,300 milligrams of sodium. But most of the sodium eaten comes from processed, packaged, and restaurant foods. The Centers for Disease Control and Prevention (CDC) found that about half of the sodium people eat comes from ten types of foods:

* Breads and rolls

* Cold cuts and cured meats

* Pizza

* Poultry

* Soups

* Sandwiches

* Cheese

* Pasta dishes

* Meat dishes

* Snacks

Shake Salt Out of Your Diet

Before refrigeration, salt served as a valuable way to preserve food. Unfortunately, in some people, high-sodium diets are linked to high blood pressure and an accumulation of fluid, called edema. (Salt is 40 percent sodium and 60 percent chlorine. Together they form sodium chloride.)

The taste for salt is acquired, not inborn. So it’s possible to wean yourself off salt with no ill effects. We’ve already suggested you make salt-free soups. Here are some other ideas.

* Put away your salt shaker, and forget about using it while cooking or at the table.

* Use less seasoned salt, soy sauce, barbecue sauce, and other salty condiments.

* Buy only unsalted varieties of snack foods.

* Avoid foods prepared with salt brine like pickles, olives, or sauerkraut.

* Limit foods like smoked fish, kippered herring, anchovies, sardines, and caviar.

* Prepare meals from fresh ingredients instead of relying heavily on commercial products that contain salt or other sodium compounds.

* When dining out, ask that foods be made to order, with no salt.

Assault on salt tips:

* Remove the salt shaker from the table. If you’ve been used to the taste of salt, give yourself time to adjust to the missing flavor.

* Buy fresh, rather than packaged and processed foods.

* Eat more home-prepared meals and less fast food, take-out, and restaurant meals.

* When you eat out, ask that salt not be added to your foods.

* Use little or no salt when cooking. Kosher salt and sea salt count.

* Read nutrition labels closely. Choose foods with the words “low sodium” or “no salt added.”

* Go easy on condiments, such as soy sauce, pickles, olives, ketchup, and mustard. Use ones lower in sodium.

Action Step

Spice up your life without salt. Use seasonings, such as bay leaf, marjoram, curry powder, garlic, and lemon juice for your meats. Add cinnamon, cloves, dill, rosemary, and tarragon to your vegetables.

© American Institute for Preventive Medicine

January 23, 2026
Diet & Fertility

HEALTHY EATING

While many factors that affect fertility are beyond your control, lifestyle habits are something you can change for the better when trying to conceive.

Eating a nutritious diet and maintaining a healthy weight put your body in the right condition for reproduction. Choosing a quality diet is an essential part of the process.

What to eat

There are still gaps in our understanding of the best diet to promote fertility. However, we do know a healthy diet is beneficial in all stages of life. Here are some general guidelines that have been shown to support fertility:

*Choose healthy fats.These include monounsaturated and omega 3 fats. Olive oil, avocados, fatty fish, nuts, and seeds are good sources of these fats.

*Up your plant intake.Fruits, vegetables, whole grains, beans, legumes, and nuts and seeds should feature heavily in your diet.

*Women should consume foods high in iron.Plant sources of iron include beans, lentils, leafy greens, fortified cereals, and whole grains. For better absorption, include vitamin C-rich foods such as citrus, berries, and peppers.

*Women should take a daily prenatal multivitamin.It should include 400 micrograms of folic acid.

What to avoid

The eating pattern considered beneficial for fertility also includes foods to limit when trying to conceive.

*Trans fats.These less healthy fats are found in some processed foods. Choosing a whole food diet will naturally eliminate many unhealthy trans fats.

*Less animal protein.Small quantities of beef, chicken, pork, and fish are OK, but most people benefit from cutting back, especially red meat.

*Junk food.Processed foods high in sugar, salt, and fat don’t support reproductive health.

*Overeating.Men or women who are overweight or obese may benefit from gradual, healthy weight loss to boost fertility.

*Fad diets.Avoid following fads as these diets are often imbalanced or can lead to rapid, unhealthy weight loss which may interfere with fertility.

© American Institute for Preventive Medicine

January 23, 2026
Fun Facts About Cruciferous Vegetables

HEALTHY EATING

* The word “cruciferous” means “cross bearing.” These vegetables got this name because the four petals on cruciferous vegetables make a cross shape.

* Brussels sprouts and broccoli are rich in magnesium. This mineral is needed for hundreds of different functions in the body, including bone health, muscle relaxation, nerve function and blood sugar control.

* Cruciferous vegetables get their taste and aroma from sulfur compounds called glucosinolates. Glucosinolates help the body protect cells from damage. This could be a factor in preventing some types of cancer.

Sources: Academy of Nutrition and Dietetics, American Institute for Cancer Research

© American Institute for Preventive Medicine

January 23, 2026
Meet Your Protein Needs

HEALTHY EATING

Protein is an essential nutrient necessary for growth and for the body to function properly. Every single cell in your body contains protein.

Eating enough protein ensures your body has all the building blocks it needs to keep you strong and healthy. But, how much is enough? Too little protein puts you at risk for a deficiency, and too much protein may create an imbalance in your diet.

Calculate your needs

The amount of protein you need depends on your height, weight, sex, age, and activity level. In addition, there are certain times of life when protein needs are higher. Children, teens, pregnant women, and anyone healing from an injury require extra protein for growth and repair.

The average, healthy adult can use this formula to determine their baseline protein needs.

* Divide your body weight in pounds by 2.2 (this converts it to kilograms).

* Multiply that number by 0.8 -1.

* This number range gives you a rough estimate of your daily protein needs.

Eat a variety

Protein is made up of amino acids, the building blocks your body uses to create the specific proteins each cell requires. Different foods contain different amino acids, so eating a variety of protein-containing foods will ensure you get all the amino acids your body needs.

In particular, if you eat a vegetarian or vegan diet, aim to consume as many different protein sources as possible.

High protein foods

It’s easy to meet your protein needs if you choose a serving of protein-containing food at each meal and some snacks each day.

© American Institute for Preventive Medicine

January 23, 2026
Simple Steps For A Safe Thanksgiving Turkey

HEALTHY EATING

This Thanksgiving, millions of people will enjoy a plateful of turkey. Enjoy your meal, but remember to prepare your turkey safely to avoid food poisoning. This starts from the moment you bring your turkey home from the store.

Think thawing

Never thaw your turkey by leaving it out on the counter. When a turkey is left at room temperature for 2 hours, it can grow bacteria that make you sick. Instead, you can:

* Thaw your turkey in the refrigerator.

* Put your turkey in a plastic bag and thaw in cold water, changing the water every 30 minutes.

Clean your hands, not the turkey

Don’t rinse or wash your turkey in the sink. This can spread germs. Instead, wash your hands well, both before and after handling the turkey. After you’ve put the turkey in the oven, carefully wash and disinfect any surfaces that touched the raw turkey.

Temperature is key

Cook your turkey at 325°F or above. Lower temperatures won’t heat up the bird quickly enough to kill bacteria. When you think the turkey is done, check the temperature. Use a meat thermometer and check the inner part of the thigh and wing. Also check the thickest part of the breast. The turkey is done when all of them are at 165°F.

Stellar stuffing

If you stuff your turkey, make sure it is completely cooked. Use a food thermometer to check that the stuffing reaches 165°F. After taking the turkey out of the oven, leave the stuffing in for about 20 more minutes. This helps ensure it is cooked thoroughly.

Great leftovers

Don’t leave leftover turkey out for more than two hours after cooking it. Put it in the refrigerator as soon as possible.

Many people experience food poisoning around the holidays. This is often due to incorrectly cooked or stored turkey. This doesn’t have to happen to your family. Be safe about preparing your turkey and stay healthy this holiday.

© American Institute for Preventive Medicine

January 23, 2026
Be A Smart Meat Eater

Nutrition

With medical science indicting a high-fat diet as a major culprit in various diseases, red meat has fallen into disrepute over the past several years. Many consumers have sworn off steaks, burgers, and chops for poultry and fish. Now the U.S. Department of Agriculture reports that, thanks to changes in breeding and butchering techniques in the meat industry, beef and pork are leaner than they were 40 years ago. Also, certain cuts are considerably less fatty than others.

That’s good news, because red meat is a good source of protein, and it’s rich in important minerals like iron, zinc, and manganese and B vitamins like thiamine, riboflavin, and niacin.

You can continue to eat beef and pork and minimize your risk of gaining weight or developing high cholesterol levels or heart disease by taking the following steps.

* Check the label or ask your butcher what grade meat you’re buying. “Select” (previously known as “good”) is the leanest. “Choice” is somewhat higher in fat, and “prime” is the fattiest.

* Limit the amount of lunch meat and frankfurters you eat.

* Be careful buying lunch meat and frankfurters labeled as “lite.” Some may technically qualify as low in fat because they contain a high percentage of water, but they’re usually a poor buy nutritionally.

* Trim fat from meat before cooking.

* Broil or grill meat rather than frying it.

* Limit servings to 3 to 5 ounces each.

* Eat no more than five to seven servings of meat a week.

© American Institute for Preventive Medicine

January 23, 2026
Get The Health Benefits Of Fish

Nutrition

While Eskimos probably eat more fat than any other group of people, very few Eskimos get heart disease. The answer to this medical puzzle seems to lie in their fish-rich diet. Cold-water fish like salmon and mackerel contain abundant amounts of omega-3 fatty acids, special substances that seem to benefit the body by:

* Reducing blood levels of harmful cholesterol and other blood fats known as triglycerides.

* Preventing blood clots from forming in arteries.

* Slowing the growth of breast tumors (according to animal studies).

* Relieving the pain of migraine headaches (a vascular problem).

* Easing the swelling of rheumatoid arthritis.

To get more omega-3 fatty acids into your diet, try to eat fish rich in omega-3’s (at least two 3-ounce servings a week). Some good sources include:

* Anchovies.

* Atlantic mackerel.

* Chinook or pink salmon.

* Herring.

* Lake trout.

* Norway sardines.

* Tuna.

{Note: These fish may contain mercury. Follow your doctor’s advice for what kind of fish to eat and how much, especially if you are pregnant. Discuss whether or not you should take fish oil supplements, too.}

© American Institute for Preventive Medicine

January 23, 2026
Strategies For Reducing Fats And Cholesterol

Nutrition

Coronary heart disease is the leading cause of premature death among Americans. And it’s largely self-inflicted. When vital arteries leading to the heart become clogged by fatty deposits of cholesterol, the blockage can lead to a heart attack. Luckily, a few simple changes in eating habits can reduce your risk of heart disease.

* Substitute skim or 1/2% milk for 2% or whole milk.

* Eat less meat and fewer eggs. A good rule of thumb is no more than 3 to 5 ounces of meat per serving and no more than five to seven servings a week, and no more than three egg yolks per week (unless your physician advises otherwise).

* Use one egg yolk and two whites for every two eggs required in a recipe.

* Trim all visible fat from meat before cooking. Remove skin from poultry.

* Bake, roast, or broil meat, poultry, or fish. Don’t fry.

* Chill soup made from meat or poultry, then skim off the fat before reheating and serving.

* Poach foods like fish or eggs instead of sautéing them in butter.

* To cut down on the need for oil in cooking, use a vegetable cooking spray and/or pans with a nonstick surface.

* Substitute liquid vegetable oil for solid shortening and replace butter with oil, soft margarine, and spreads made with plant sterols and stanols, such as the brands Benecol and Take Control. Use less total fat.

* Limit how much oil-based or creamy salad dressing you use. Substitute oil-free salad dressing, lemon juice, or flavored vinegar.

* When you use small amount of fats, use olive oil or canola oil. Some research shows they may protect against heart disease.

* Bake, steam, or stir-fry vegetables. Don’t deep-fry vegetables or sauté them in lots of butter.

© American Institute for Preventive Medicine

January 23, 2026
Do Detox Diets Work?

HEALTHY EATING

Detox or cleansing diets are a popular way to make a change and cut calories quickly. But, do they really work?

How do detox diets work?

Detox diets use a variety of techniques in an attempt to “cleanse” the body. These include:

* Fasting

* Juicing

* Herbs

* Supplements

* Colon cleanses such as enemas or laxatives

* Saunas

* Food restrictions

The idea is that these techniques cleanse and purify the body of toxins by encouraging increased elimination and digestive rest. Some diets even claim to remove toxins and metals from the bloodstream.

Is there evidence detox diets work?

Currently, there is no evidence that these methods to “detoxify” have any impact on human health. Your body already has ongoing processes to purify the blood and remove waste products. For example, your liver and digestive tract are two of the organ systems responsible for protecting you from harmful toxins.

While some people report feeling better or losing weight on a detox diet, this effect may be the result of removing unhealthy foods from the diet and cutting back on calories. You could likely achieve the same results by eating a healthier, balanced diet in general.

Are detox diets safe?

Some of these diets can be unsafe and use false advertising to promote their claims. Many products used in detoxes or cleanses are unregulated by the FDA and could potentially cause harmful side effects.

In addition, detox diets are often unbalanced, either by avoiding most foods or encouraging a high intake of specific foods or drinks. This could lead to problems with hydration or electrolyte balance, as well as cause digestive problems.

Other things to consider include any health conditions or medications you currently take. You should talk to your doctor before trying any type of detoxing or cleansing.

Are there alternatives to detoxing?

If you are interested in cleaning up your diet but want to avoid the quick fixes promised by detox diets, there are other great options. Improving your health is a lifelong journey. Small changes over time can make a big difference.

Consider these ideas:

* Cut out soda, juices, and other beverages, and let water be your drink of choice.

* Limit added sugars in your diet.

* Increase your intake of fruits and vegetables to at least 5 servings a day.

* Avoid late-night eating.

* Limit or remove alcohol from your diet.

© American Institute for Preventive Medicine

January 23, 2026
Get Grilled On Safety Tips

HEALTHY EATING

Metal grill brushes pose dangers

If you’ve ever used a grill, you know that it needs to be cleaned. Many people reach for a metal wire grill brush to remove stuck-on food and debris. But this could be a dangerous mistake.

The American Medical Association says that wire grill brushes were responsible for more than 1,600 emergency room visits in just one year. These brushes have metal bristles that can break off and stick to the grill. They may be too small to see, so you don’t know they’re there. When you cook food on your grill, the tiny bristles can stick to the food.

If someone accidentally swallows one of these metal bristles, they can be seriously injured. The bristles can cut the inside of the mouth, throat or tonsils. This could require emergency surgery.

If you use a wire brush to clean the grill, be sure to wipe the grill off with a cloth afterward. Check the underside of the grill and lid for any bristles too.

You can also avoid using wire brushes altogether. Instead, soak the grill parts in soapy water and clean with a sponge or a paint scraper. Some people use a ball of aluminum foil to scrape the grill.

Be safe with your grill

* Propane (gas) and charcoal grills should only be used outside. Never use them inside a garage, barn or other building.

* Keep the grill well away from your deck railings, tree branches and house.

* Don’t let children or pets near the grill.

* Open the gas grill lid before lighting it.

* Keep charcoal fluid out of reach of children and pets.

* Do not add charcoal fluid or other flammable liquids to a fire. Use it only to get the grill started.

* Let charcoal cool completely before throwing it away.

Source: National Fire Protection Association

© American Institute for Preventive Medicine

January 23, 2026