How to Reduce Salt in the Diet: Reducing Salt (Sodium) Intake Can Result in a Healthier Life

The United States Department of Health & Human Services recommended daily sodium (salt) allowance is 2,300 ml. (See Dietary Guidelines for Americans) More than this can lead to numerous health problems. A fast food meal made up of the major advertised burger with cheese, medium fries and a soft drink can measure between 1,300 and 2,000 mg of sodium. Salt (sodium) reduction is obviously a necessity in many diets today. This data comes from the websites of two major fast food restaurants. (Note: Before modifying personal diet, readers should consult their medical advisor—doctor, nutritionist, etc.)

Techniques to Reduce Sodium Intake

Many people exceed the daily recommendation by as much as two to three times—and some even more. It seems like sodium is in everything edible. There are several steps one can take to reduce daily sodium intake, including the following:

  • Don’t add salt to foods.
  • Request no salt on meals ordered in restaurants.
  • Eliminate high sodium prepared foods.
  • Start reading nutritional labeling on foods.

Stop Adding Salt

Visit any fast food restaurant and watch them prepare French fries. The fries are removed from the fryer and placed in a large bin with a rounded bottom (for efficiently scooping the fries). A large salt container is used to pour an unmeasured but large quantity of salt on the fries. When more fries are added, more salt is added. The fry container is not cleaned in between. While the container has holes to allow excess grease and salt to leave, the grease coating the container surface makes for an excellent bond for the salt to remain. As the day continues, the salt content increases. If this isn’t bad enough, many people upon receiving their food reach for the salt and ketchup packets adding another 270 and 110 mg of sodium respectively.

 By not adding the salt packet and ketchup packet, nearly 400 mg of salt can be eliminated. That represents nearly 17% of the recommended daily allowance.

Order Meals be Prepared without Salt

As mentioned above, fast food restaurants are notorious for adding salt during the food preparation process. When ordering fries, simply ask for fries with no salt. Most fast food restaurants will make a special order without adding salt. The diner must be prepared to wait for this special preparation, however.

If fast food restaurants are willing to prepare foods without adding salt, so are full service restaurants. Diners sometimes feel embarrassed requesting no salt be added. Restaurants get special orders all the time. The diner has the right to request food prepared the way he likes it.

If more flavor is desired, experiment with other spices. It might be as simple as adding pepper instead of salt. Or perhaps an herb such as oregano or celery. Be careful with these substitutes as some may be packaged with high sodium content. Be especially careful of prepared sauces like ketchup, barbecue sauce and salad dressing.

Eliminate High Sodium Prepared Foods

Snack foods such as potato chips, pretzels, and popcorn contain large quantities of sodium. These foods should be eliminated or replaced with no salt or reduced salt items. Better yet replace these snack foods with natural fruits and vegetables low in sodium content.

Read Nutritional Labels

It is important that anyone desiring to reduce their salt intake begin reading labels and investigating nutritional values of the food they are eating. Regardless of where food may be purchased, the information is available. For example, frozen dinners contain the information on the label and fast food restaurants have nutritional facts posted on their website, usually on a poster in the store and sometimes in a giveaway flyer.

Other Sources of Nutritional Values

For fresh foods and fast food chains there exist numerous nutritional lists. Lists abound on line at websites.

  • Nearly every fruit and vegetable has its own organization or association on the Internet with nutritional values and recipes.
  • Individual fast food chains like McDonald’s, Burger King, Wendy’s have nutritional information posed online.
  • For an excellent collection of both, visit CalorieKing. This will eliminate the need to go to several sites.

In today’s culture, it may seem difficult to reduce sodium intake. With a little thought and planning, people can make more informed choices concerning their salt consumption. This consumption can be reduced for everyone and salt and sodium levels will go down. A healthier individual will emerge.

How To Avoid Mood Swings Using Food and Diet: A Proper Diet Can Help Keep Blood Sugar at an Appropriate Level

One of the most common causes of low blood sugar is an improper or inadequate consumption of food. Low blood sugar levels can lead to headaches, mood swings, and low productivity levels. Low levels can often be treated quickly and easily, and can be avoided all together by following a proper diet and eating patterns.

Start Each Day with Breakfast

Those who do not eat breakfast often binge later in the day. When a person doesn’t feed themselves for a lengthy period of time, blood sugar will drop and the body will go into a starvation mode. This is exactly what happens when someone is sleeping.

The body needs breakfast each morning to get up and get moving. Without it, blood sugar will remain low, and a person will find themselves craving junk foods which contain refined sugars and lead to a quick sugar fix. A sugar fix will only last for so long, however, and eventually the person will find themselves back where they started. Eating breakfast can help avoid these binges later in the day.

Eat Four to Six Meals Each Day

Eating more meals throughout the day will help to stabilize blood sugar levels. Eating evenly-spaced meals, every four hours or so, will help to keep blood sugar levels from rapidly dropping, leading to decreased productivity and increased mood swings.

Simply eating every four hours is not enough, however. Certain foods are more beneficial than others.

What to Eat to Avoid Mood Swings

Proteins and whole grains are two essential food groups to eat if a person hopes to avoid spikes and drops in blood sugar levels. The body breaks down bleached flour and refined sugars much more quickly than whole foods, and a quick increase in sugar will lead to a quick decrease in sugar, bringing the body back to square one.

Whole grains and natural carbohydrates, such as fruits, and vegetables, can help to avoid these spikes because the body takes longer to process the non-refined foods. Carrots and apples are good examples of natural carbohydrates. All three foods also are high in fiber, which will keep a person feeling full longer.

Protein is beneficial as well because it slows the rate at which carbohydrates are absorbed, allowing for a more even and extended blood sugar increase. Proteins also help to keep a person feeling full longer. Low-fat examples of protein include poultry, fish, soy, and eggs.

Change a Lifestyle, Change a Mood

The above suggestions are not temporary changes. To get the most out of each day, a person should make a habit of paying attention to what they eat to keep blood sugar levels high, leading to increased happiness and productivity. Slowly integrating one change at a time will ensure that eating right will become a habit and a lifestyle rather than a diet and chore.

Applying For Medicare

As we live in these times when the economy is down, most of us require some assistance with healthcare bills. Despite our efforts to cut down on costs, we cannot avoid getting sick.

If you are 65 years or older and financially unable to pay your medical bills, or you have an older family member in a nursing home, then I suggest you apply for Medicare. The elderly can struggle with many conditions including backpain (you may already be using Toros Group posture corrector to alleviate pain), diabetes, eyesight problems, and so on. The cost of treating some of the these conditions can be covered by Medicare

Medicare is a federal state program that provides assistance to persons who have proven to be financially needy. It gets financed by citizens who pay tax and partly by monthly premium deductions from your social security checks.

I know you are thinking how you can apply for this aid, but first you have to qualify for it. Here are steps you can go through and see whether you qualify.

To be able to get Medicare you need to meet these requirements below.

  1. Medicare is mainly for persons older than 65, but if you can prove that you have renal failure or Lou Gehrig’s disease then you meet one of the requirements.
  2. To get Medicare you need to be a US citizen or considered a permanent resident. If you don’t fall under these two categories you can pay monthly premiums and access Medicare
  3. To qualify you also need to be receiving social security benefits and railroad retirement benefits at the moment of application. They will also need either you or a deceased family member to have worked in the government and paid Medicare taxes for a specific period of time. You can also show evidence that you are a dependant of someone who works in the government and also pays Medicare taxes.
  4. Medicare is classified into four parts known as A. B, C and D. those who qualify for part A will get access to hospital insurance. This will give you a chance to also qualify for part B which is free access to doctor visits and also medical supplies. Part A and B is a prerequisite to qualifying for part C which is the medical care advantage plan and D which covers the prescription drugs. Medicare alone is not enough to cover all your health needs, I also advise you get another additional health insurance.

After meeting the requirements you need to prepare for the application process. You will need to make a call to the Social Security Administration and they will give you the application forms. You can also go there in person and fill up the forms there.

You will need to carry your diving license, birth certificate, social security card and any other insurance you may have.

If you have any disability, you will be asked to list names of physicians, medical centers or clinics that you have been going to. It is advised to purchase another form of insurance because Medicare does not meet all your financial needs.

When applying for Medicare, remember to be honest. If you are applying because you need assistance for a nursing home person, talk to a lawyer/ attorney for legal assistance.

Sports Medicine Career Options

Sports medicine careers combine a love of athletics and fitness with a desire to heal the human body, or to see the body perform to its ultimate potential. People in this profession typically work with athletes in high school, college or professional athletics. Most careers require at least a bachelor’s degree, with additional specialized training often necessary.

Popular Sports Medicine Careers

Some of the more popular sports medicine careers include:

Physician. Some medical doctors choose specialties that focus on aspects of health related to sports medicine. Physicians with training in primary care sports medicine, cardiology and orthopedic surgery may choose to focus on treating athletes from amateurs to professionals. Education requirements are the same as those for any medical doctor.

Athletic trainer. Part of the medical team that treats injuries related to sports and exercise activity. Most jobs are with high school, college or professional athletic teams. To be certified, students must earn an undergraduate degree from a properly accredited program before sitting for an exam from the V.

Physical or occupational therapist. Physical therapists help people recover from illness or injury that affects the muscles, bones, nerves or joints. Occupational therapists help people with physical, mental, developmental or emotional disabilities to better perform home or workplace activities . Both of these professions offer specialized training in sports medicine for those who seek it. A master’s degree is now the minimum for these fields.

Exercise physiologist. Study an athlete’s physiological response and adaptation to physical activity, then try to improve the athlete’s performance, or level of health and fitness. Increasingly, exercise physiologists also work with non athletes to improve the quality of day-to-day life. An undergraduate degree is the minimum, with certification improving the odds of landing a job.

Cardiopulmonary rehabilitation specialist. Health specialists (such as exercise physiologists, nurses, physical therapists or respiratory therapists) who provide exercise instruction to patients with cardiac or pulmonary disease. Most work in hospitals, clinics and certain types of fitness centers. An undergraduate degree is the minimum, but those with advanced degrees and specialty certification will have improved job prospects.

Dietitian/sports nutritionist. Study the eating patterns of athletes and provide meal plans intended to boost performance and overall health. An undergraduate degree is necessary, followed by an internship and passage of the American Dietetics Association certification exam. Diets such as the banting diet and Paleo diet are generally invented by nutritionists.

Strength and conditioning coach. Work with high school, college and professional athletes to boost athletic performance. These coaches focus on improving an athlete’s agility, endurance, flexibility, power, speed and strength. A master’s degree and specialized certification typically are required.

Salaries for Sports Medicine Careers

Salaries vary widely for sports medicine careers. Some professionals may start with pay as low as R15 000 per month, while salaries for physicians can reach beyond six figures.

Advanced levels of education and certification should result in higher pay and improved job prospects.

Sports medicine careers are the perfect choice for people who love both fitness and health care. These jobs require different levels of education and offer a wide range of salaries. The variety of jobs available means almost anyone can find a career path matching his or her skills and desires.

Interval Training Basics

Although the term may sound intimidating, learning the basics of interval training is a breeze, and the benefits are many. All interval-training programs consist of periods of exercise followed by periods of active recovery. What differs from program to program is the intensity and duration of the exercise and active recovery periods.

One reason why interval training has become so well-liked is because of its adaptability to any experience and fitness level, and nearly any activity. Here are two examples. A very basic interval training program designed for a fitness newcomer: Jog for one minute on a treadmill, then walk briskly for two minutes, and repeat this pattern for the duration of the exercise period. A more intense interval training program: Run for five minutes on a treadmill, then jog for two minutes, and repeat this pattern for the duration of the exercise period.

Now that you know the basics, here are a few reasons to incorporate interval training into your fitness program in 2017.

Interval training saves time. In this day and age, time means everything. Often, the reason why we don’t workout as we should is due to a lack of time, not motivation. Interval training is the solution to those confined by tight schedules. On those days you wake up late, or have to head to the office early, take advantage of interval training. By increasing the intensity of your workout, you’ll be able to decrease duration while still enjoying a meaningful trip to the gym.

Interval training means fun, and encourages creativity. There’s no doubt that one major reason why interval training has become so popular is because it keeps your workout fun. The key to fitness longevity is diversity, and interval training provides just that. Consider incorporating interval training into an activity you don’t usually take part in. For instance, if you find yourself on the treadmill day after day, try applying interval-training principles to another activity. Cycling, for instance, offers an excellent outlet for interval training. Consider incorporating interval training into your daily activities too. Raking the lawn, vacuuming, and even walking up stairs are just a few opportunities to apply interval-training principles. So challenge yourself to be creative, and discover how fun exercise can really be.

Click on image for home workout…

Interval training makes it easy to challenge yourself. If you typically step on the elliptical machine for 30 minutes a day, you may feel like you’re just “going through the motions.” Hitting a plateau can be discouraging. By incorporating the principles of interval training you’ll not only discover those 30 minutes go by faster, but you’ll find that you’re actively engaged in your workout again too. And here’s a bonus: after a few weeks, you’ll likely discover an increase in your fitness level.

If you’re unsure about tackling the principles of interval training yourself, find a certified personal trainer and ask him or her for their professional advice. Make 2007 the year you incorporate this beneficial exercise technique into your fitness program.


Health and Wellness Tips


With all the “feel better, live longer” information out there, it can be tough to keep the facts straight. Here’s my research to make staying well as easy as 1-2-3!

2: The number of tablespoons’ worth of sunscreen you should slather over your body 30 minutes before heading outside, according to Perry Robins, M.D. dermatologist and president of the Skin Cancer Foundation. Reapply every two hours or right after swimming or excessive sweating.

35: As many inches as allowed for a healthy waistline. Any higher, and you increase your risk of developing high cholesterol and high blood pressure, says Lori Mosca, M.D. director of preventive cardiology at New York Presbyterian Hospital.

5: The maximum number of minutes you should listen to music at maximum volume while wearing headphones. Any longer, and you risk inner ear damage, warns audiologist Brian Fligor of Boston’s Children’s Hospital. For long – term listening, keep the volume at half capacity.

500: The number of calories you’ll need to burn each day in order to lose 1 lb. this week, according to Jamieson-Petonic , spoke person for American Dietetic association. Burn 250 calories with daily exercise (like a brisk 30 minutes walk) she says, and consume 250 fewer than you normally would .

20: The number of minutes you can stare at the screen before your eyes need a computer break. Every 20 minutes look away from the computer screen for 20 seconds and blink a few times. Suggests Andrea Thau, M.D., assistant professor of optometry at SUNY state College of Optometry in New York. Failing to take breaks may cause eye strain, which can lead to irritation, infection and blurred vision.

6: The years you add to your life by flossing daily, according to Michael Roizen, M.D., author of “The Real Age Makeover”. Theories vary but he believe the same bacteria that causes periodontal disease can also trigger inflammation in the arteries of the heart, that can lead to a life- shortening heart disease.

1,000: The number of milligrams of calcium you need each day to ward off osteoporosis, say researchers at the Centers for Disease Control. Three cups of plain yogurt or four cups of low – fat or skim milk daily will do the trick.

15: The number of seconds you need to spend washing your hands in order to kill bacteria that can cause illness, according to experts at the Mayo Clinic. One easy way to time yourself “Sing Happy Birthday” in your head!