Monday, November 7, 2011

Meniere's: Is there a good illness?

This is not a moment to celebrate, but I was diagnosed with Meniere's five years ago. After struggling with its symptoms, of which vertigo was the worst, I am now healthy. What a simple but great thing to say!

With Meniere's, I guess one can never say he has overcome it completely. Even if you don't experience its symptoms for years, you wonder if the root-cause is still there, hiding in the tiny canals of your inner ear. Regardless of being sure or not, thank God I am now symptom-less!

Looking back I wonder now if I am happy that I lived what I lived! Frankly, I experienced more positives than negatives. Yes, the negatives were real bad. Being dizzy until vomiting then passing out to wake up with no appetite and power to stand up was hell. Living this intermittently, not knowing when you will get hit by the attack again was neurotic! Yet I still believe MY positives were more than MY negatives. For instance:

1) I now have a constant reminder that I have to take care of myself well. Otherwise, vertigo may show its ugly head anytime! Taking care of myself involves eating healthier foods and staying away from stressful situations and people as much as possible.

2) I now know that when things get worse in life, you can get stronger by managing shorter spans of life. If a week is hard to manage, you go for managing a day. When a day is hard to manage, you go for managing an hour. When an hour... You got the point :-)

3) I now know who and what matters to me more. I also know better than I AM the most important person to me! Not in a selfish way. I am my own doctor, care-giver and care-taker, so I should treat myself even better than my loved ones. In this regard, the Meniere's experience made me more independent, realistic and mature.

4) This one does not apply to all Meniere's patients but I hope one day it does. Due to Meniere's I designed my first website, learned (and still learning) how to promote it, reached and assisted many people who want to be healthier and helped few improve their eating habits. If I had not suffered from Meniere's, I believe I wouldn't have shared a health-conscious message with others at the current level.

In summary, my five year experience with Meniere's made me wonder if there is good illness. Well, my short answer is no, BUT it can be turned into a positive experience as much as possible. It depends on your approach to life. Let me conclude by repeating a cliche "often you can't control what life throws at you, but you can control your reaction to it".

To healthier lives and more positive attitudes! Cheers :-)

Umit

Friday, August 5, 2011

THE list of low sodium diet tips is ready!

As some of the followers of this blog know, I have been running a Facebook fan page for low sodium dieters for sometime. The first comers to the page usually are starting a low sodium diet and look for quick tips and tricks to lower their sodium intake. When I was answering to one of these inquiries the other day, I had an a-ha moment and decided to put all the quick tips I can think of in a webpage. Just to have a central location where I can refer people to. Here is the link to this 'tips' page I made:

http://eatlowsodium.com/osc/low-sodium-diet.php

If there are any ideas you would like to add, please add a comment below. I will update the list per your comments.
Thank you,
Umit

Tuesday, June 14, 2011

Useful ideas on low sodium meals

Even though you watch your sodium intake, things slip sometimes. You cook healthy meals, bring home-made meals to work and shop for low sodium versions of foods, but sometimes you find yourself at a restaurant, worse a fast-food chain eating that delicious but not so healthy sandwich!

What do you do then? If only I knew which meals have lower sodium so I make a more conscious choice while ordering my food. I guess it is all about preparation!

So I decided to go through nutrition facts of restaurants and filter out the meals with the lowest amounts of sodium. I place my findings at the following link: Low Sodium Meals

You need to click on a restaurant name (on the left hand side of the page) in order to see my meal ideas for that restaurant.

Some of the meals I found are fairly low in sodium. Examples:

At Subway: 6 inch Veggie Delite + a chocolate chip cookie = 430 mgs of sodium.

At Wendy's: 5-piece chicken nuggets + garden side salad (no croutons) + sour cream and chives baked potato + apple slices = 540 mgs of sodium.

At McDonald's: A medium-size McNuggets + premium southwest salad (without chicken) = 750 mgs of sodium.

At Chili's: Grilled salmon with garlic and herbs + house salad (no dressing) = 880 mgs of sodium.

At Arby's: Chopped farmhouse chicken salad (roast) + marinara sauce = 840 mgs of sodium.

At Panera Bread: A four cheese egg souffle + Caesar salad (no dressing) = 830 mgs of sodium.

At Taco Bell: One gordita supreme chicken + cheese nachos = 740 mgs of sodium.

If you are on a strict low sodium diet due to a health condition, my suggestions may NOT be good for you. Also my suggestions only consider sodium content. If you need to consume less cholesterol or gluten or are allergic to certain ingredients, please check nutrition facts provided at the websites of these restaurants as well.

Wednesday, May 18, 2011

Download this low sodium cookbook for free

I did not know that there is a week for salt awareness! Frankly I found out by coincidence. I came across this article about the World Action on Salt & Health organization and then checked their website. The site gives some information on the upcoming World Salt Awareness week (May 21st thru the 28th).

More importanly I found a link on the site to download a low sodium cookbook for free. The cookbook can be very helpful to many as it has various categories of low sodium recipes. Now download the book and start low sodium cooking, at least for the sake of the World Salt Awareness week :-)

Here is the link to the book:
http://www.worldactiononsalt.com/publications/books.htm

Cheers,
Umit

Wednesday, March 23, 2011

My nutrition facts project is ready!


Just a few days ago I announced here a new, simple search engine project I have been working on. The project is finally ready for your use! It is @ searchnutritionfacts.com.

There are currently nutrition facts of approximately 7,200 fresh foods, food products sold in supermarkets and restaurant meals in my system. I plan to improve the content over time. Especially in regards to restaurant meals there is need to add meals of major food chains such as Olive Garden's, Subway, Quizno's, etc... The system has McDonald's, Wendy's, and Burger King's data, but for now that is pretty much it!

Feel free to use it on your computer or even better smart phone while shopping for foods or dining out! Be aware of the nutrition content of the foods before you eat them!!

Salud!
Umit

Saturday, March 19, 2011

A new project coming up!




If you are following a diet (any diet; low sodium or not) you would most likely know the importance of checking nutrition facts of foods you buy. Nutrition facts are also known as food labels, nutritional info, nutrients list, etc... In the end they all mean the same thing: A chart that shows how much sodium, fat, carbs, vitamins, etc... a food has.

Well I wanted to create a small search engine where you can search for nutrition facts of any food product or restaurant meal sold mainly in the U.S. The project is up and coming and will soon be published at SearchNutritionFacts.com with thousands of food products searchable at the site.

Hopefully it will be a great tool for you to use while shopping for healthy foods!

Umit

Friday, February 25, 2011

101 Foods with No Sodium (Salt)

As you can see from the list below, many foods have zero or very low sodium in their natural forms. Sodium is abundant mainly in processed and canned foods. I also listed how much cholesterol, sugar and saturated fat each food contains.


FOOD
NAME
Calories (kcal)Sodium (mg)Cholesterol (mg)Saturated Fat (g)Sugar (g)Potassium (mg)
CEREAL: KELLOGGS SHREDDED
WHEAT MINIATURES
339000.402452
CEREAL: KASHI ORGANIC PROMISE
AUTUMN WHEAT
353000.2013.4334
CEREAL: CORN GRITS,WHITE,REG
& QUICK
370100.340.57141
CEREAL: CREAM OF RICE52100.030.0220
CEREAL: ROMAN MEAL61100.05125
CEREAL: KELLOGG'S, FROSTED
MINI-WHITES ,MAPLE & BROWN SUGAR
356100.3024338
CEREAL: CORN GRITS,WHITE,REG
& QUICK,ENR
71200.070.1227
CEREAL: RALSTON53200.0561
CEREAL:
WHEATENA 
56200.0877
CEREAL: QUAKER,FARINA,CREAMY
WHEAT
349200.240.398
CEREAL: QUAKER,HOMINY GRITS,WHITE347200.261146
CEREAL: GENERAL
MILLS,FIBER ONE,SHREDDED WHEAT
321200.3020.3305
JAMS & PRESERVES:
DIETETIC (WITH NA SACCHARIN),ANY FLAVOR
132000.0237.8169
CRACKERS: MATZO,PLAIN395000.230.29112
CRACKERS,MATZO,WHOLE-WHEAT351200.24316
SALAD DRESSING: HOME
RECIPE,VINEGAR&OIL
449109.102.58
BEANS: BLACK TURTLE
SOUP,MATURE SEEDS
130300.090.32433
BEANS: BLACK,MATURE SEEDS132100.14355
BEANS: CRANBERRY
(ROMAN),MATURE SEEDS
136100.12387
BEANS: KIDNEY,ALL TYPES,MATURE
SEEDS
127100.070.32405
BEANS: PINTO,MATURE SEEDS143100.140.34436
BEANS:
SNAP
35100.061.55146
BEANS: NAVY,MATURE SEEDS14000.100.37389
BEANS:
GREAT NORTHERN
118200.14391
OATS389201.22429
RYE338200.200.98510
RYE
FLOUR,MEDIUM
349200.181.1374
WHEAT FLOUR,WHOLE-GRAIN340200.430.41363
RICE: WHITE130000.0629
RICE FLOUR: WHITE366000.390.1276
WILD RICE 101300.050.73101
POPCORN,HOME-PREPARED,OIL-POPPED,UNSALTED500305.050.54225
POTATOES
IN SKIN
87400.030.87379
MCDONALD S: APPLE DIPPERS4809.2
CORN,SWEET,YELLOW96100.204.54218
EGGPLANT35100.043.2123
PEANUTS,VALENCIA570107.33332
SOYBEANS:
MATURE 
173101.303515
CORN
FLOUR,DEGERMED
375100.170.6490
OAT BRAN40100.1692
RICE,BROWN,MEDIUM-GRAIN112100.1779
SEMOLINA360100.15186
MACARONI158100.180.5644
SPAGHETTI158100.180.5644
APPLES WITHOUT SKIN48000.0210.190
CHERRIES63000.0412.82222
GRAPEFRUIT32000.016.98139
NECTARINES44000.037.89201
ORANGES47000.029.35181
PEACHES39000.028.39190
PLUMS46000.029.92157
PEARS42000.017.05121
HAZELNUTS628004.464.34680
PECANS691006.183.97410
APPLES WITH SKIN52100.0310.39107
APRICOTS48100.039.24259
BANANAS89100.1112.23358
BLACKBERRIES43100.014.88162
BLUEBERRIES57100.039.9677
FIGS74100.0616.26232
GRAPES,MUSCADINE571203
LEMON
JUICE
22100.042.52103
MANGOS60100.0913.66168
TANGERINE
JUICE
43100.029.9178
PINEAPPLE50100.019.85109
RASPBERRIES52100.024.42151
STRAWBERRIES32100.024.89153
WATERMELON30100.026.2112
DATES,MEDJOOL277166.47696
PUMPKIN26100.051.36340
PEPPERS,HUNGARIAN29100.05202
MUSHROOMS,MAITAKE31100.032.07204
FIDDLEHEAD
FERNS
3410370
ALMONDS575103.733.89705
PECANS,DRY
ROASTED
710106.284.06424
PISTACHIO
NUTS
562105.567.661025
SESAME
BUTTER,TAHINI
607107.90459
AVOCADOS120201.962.42351
CARAMBOLA,(STARFRUIT)31200.023.98133
CRANBERRIES46200.014.0485
LEMONS29200.042.5138
LIMES30200.021.69102
PLANTAINS30923.693.63482
ASPARAGUS20200.041.88202
CUCUMBER15200.041.67147
EGGPLANT24200.032.35230
PEPPERS,SWEET28200.033.19166
NUTS,PINE
NUTS,DRIED
673204.903.59597
WALNUTS,BLACK,DRIED618203.371.1523
LENTILS,MATURE
SEEDS
116200.051.8369
SOYBEANS: MATURE SEEDS446202.887.331797
TOFU,HARD,PREP W/NIGARI146201.45146
KIWIFRUIT6030.1510.98316
NANCE,FRZ,UNSWTND7338.31244
OKRA,FROZEN30300.072.97211
ONIONS44300.034.73166
PEAS 84300.045.93271
PEPPERS,JALAPENO29300.094.12248
SUNFLOWER SUN DRIED KERNELS582305.222.73850
ALMONDS,DRY
ROASTED 
595304.034.93712

Saturday, February 19, 2011

Online sources for low sodium dieters

If you surf the net to find information on low sodium diet, recipes, etc or to shop for low sodium foods, you will see many sites with very basic, trivial information or with very limited spectrum of foods. Therefore I wanted to write here the names of a few sites that I personally benefited from one way or another. Clicking on the site names below will take you to the corresponding site.


Diet information sites: (lists of foods, meals, recipes, tips, etc...)
Eat Low Sodium

Low Salt Foods

Recipes by Mayo Clinic


Online grocers:
(Note: Before you buy foods, always check the sodium content in their nutrition charts)
Amazon Grocery

Healthy Heart Market

Low Salt Market

Salt Watcher

Heart Wise Foods, Inc.

Frontier Soups and Pasta Dishes



Blogs (diet tips, recipes, cooking techniques, etc...):
Eat Low Sodium Blog (you are currently reading it!)

Do Not Pass The Salt Blog


If you know other sites that would help people that are on low sodium diets, please add them in the comments section of this writing.

Thank you!

Umit

Friday, February 4, 2011

Low Sodium Chips


Here is a list of low or no sodium chips (mostly potato). They can be great for major get-togethers like Super Bowl parties. Enjoy them in moderation!

Salt free potato chips by Dirty Chips: Sodium per serving: 0mg (0%) (contains no MSG, no cholesterol)
Crispy cinnamon apple chips by Good Health: Sodium per serving: 15mg (1%)

No salt added sweet potato chips by Terra: Sodium per serving: 15mg (1%)

Vegetable chips by Terra: Sodium per serving: 50mg (2%)

Potato chips with dried tomatoes by Terra: Sodium per serving: 85mg (3%)

Natural tostitos chips with Yellow Corn by Frito-Lay: Sodium per serving: 100mg (4%), no cholesterol, no trans fat.

Lay's lightly salted potato chips (50% less sodium than Lay's classic potato chips): Sodium per serving: 90mg (4%)

For more detailed information on most of the chips described above, please visit:
http://eatlowsodium.com/osc/crackers-cookies-snacks-chips-c-3_47.html

Tips for stocking your kitchen




Here are some tips to help you make healthy cooking quick and full of flavor:

Stock your kitchen with herbs and spices, fresh lemons and limes, onions and garlic, flavored vinegars, reduced-sodium broth and soy sauce, evaporated skim milk, and butter-flavored powders.

Use nonstick skillets and pots, and cook vegetables in a steamer.

Invest in a cheese grater. Replace high-fat cheeses like cheddar, American, and Swiss with grated part-skim mozzarella or other low-fat cheese.

Use a blender to puree vegetables and beans for soups and fruits for smoothies.

Sharpen your knives often so you can cut vegetables quickly and thinly slice meat.

Cook favorite, low-fat recipes in batches and freeze, extra portions to have ready when you are in a hurry. Or take leftovers for lunch the next day.

Reference: Healthy cooking brochure by Krames with contributions by Ann Del Tredici (MS, RD) and Sally Mackey (MS, RD)

Healthy meal and snack ideas


Rather than skipping meals or grabbing something that is fast (and probably full of salt and fat), try these quick, healthy meal and snack ideas:


Breakfast

Toasted bagel or English muffin with jam

Hot oatmeal or corn flakes with nonfat milk

Fresh fruit or juice

Nonfat yogurt or nonfat milk

Lunch

Turkey or ham on whole-grain bread with mustard

Pasta and vegetable salad with light or fat-free, salt-free dressing

Rice and black bean burrito (no cheese)

Iced tea or mineral water

Dinner

Meatless chili or spaghetti with tomato sauce

Roast chicken breast without the skin

Steamed vegetables or a salad with fat-free, salt-free dressing

Angel food cake

Snacks

Plain, air-popped popcorn

Fresh fruit and vegetables

Low-salt pretzels

Frozen juice bars

Flavored sugar-free gelatin

Fat-free crackers or cookies


Important note: Always check nutrition charts of the recommended snacks above before purchasing them, and make sure they have low sodium (approx. 200mg of sodium or less per serving).

Reference: Healthy cooking brochure by Krames with contributions by Ann Del Tredici (MS, RD) and Sally Mackey (MS, RD)

Thursday, February 3, 2011

Cooking heart healthy meals




Here are a few cooking methods to add flavor without adding fat and salt:

Chill soups and stews and then skim off the fat before reheating and serving.

Wrap foods in foil instead of using fat to keep in moisture and flavor.

Use vegetable cooking sprays to keep foods from sticking without adding fat.

Pour natural cooking juices over meat and poultry in place of gravy or cream sauce.

Marinate for flavor. Try ginger, lemon juice, wine or salsa. If you are using teriyaki or soy sauce, make sure it is low sodium and does not contain any MSG.

Use two egg whites instead of one whole egg.

Use butter-flavored powders on potatoes and noodles.

Although it is well known, let me mention that always broil, grill, or bake poultry, fish, and meat instead of frying.

Wednesday, February 2, 2011

Stroke warning signs

A stroke is simply an interruption of the blood supply to any part of the brain. It is very important to get to the hospital quickly if you are having a stroke, but to do so, you have to realize the warning signs of stroke first.

The signs are:
Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
Sudden confusion, trouble speaking or understanding
Sudden trouble seeing in one or both eyes
Sudden trouble walking, dizziness, loss of balance or coordination
Sudden, severe headache with unknown cause

If you experience one or more of these signs, call 9-1-1 or emergency services so an ambulance can be sent for you. If given within 3 hours of the start of the symptoms, a clot-busting drug can reduce long-term disability for the most common type of stroke.

Stroke can happen due to long-term hypertension, which can be reduced by following a low sodium, low fat diet.

Reference: An American Heart Association pamplet on high blood pressure

Tips to follow a healthy diet while dining out



Before giving you the tips, I would like to mention that you will see a lot of statements below such as “avoid this, don’t eat that, or do not order if”. Unless you have to be on a very strict diet, please don’t take these prohibitive suggestions too seriously. Just follow the ones which you think would help you the most. This way following a diet does not feel like burden to you.

Now, the tips…

Before Visiting Restaurants

Call or, even easier, check the website of a restaurant to make sure there are foods that are good for your diet in their menu. Pick the best two meals for your diet in the menu (in case they do not have the one item, you have a back-up plan!)

And once you get to the restaurant…

Ordering Beverages

Ask for water, unsweetened tea, club soda, fresh fruit juice, tea or coffee (in moderation). Avoid tomato juice, unless it's low in sodium. Avoid coke, soda as they have a lot of sugar. (Please note that tea and coffee may not be good for you if you have Meniere’s disease.)

If you must order an alcoholic drink, forget the margaritas, piña coladas, and other exotic mixed drinks. They include sugary additions. Opt instead for a glass of wine, a light beer, vodka and tonic or a simple martini (without the chocolate liquor, sour green apple schnapps, or triple sec).

Ordering Soups

If you are following a low sodium diet, avoid ordering soups in restaurants as there is a very high chance that they are high in sodium.

Ordering Salads

When we are hungry, we tend to order more, it is a good idea to start your meal with a salad to help control hunger and feel satisfied sooner. However, salads can be healthy only IF you are careful about their ingredients. For instance, you should avoid salty salad toppings like bacon bits.

Get your salad dressing on the side. To use minimal amount of dressing without sacrificing the taste, dip your empty fork into the dressing, then skewer a forkful of salad. You’ll be surprised at how this tastes just right, and how little dressing you’ll use. Plus, your lettuce won’t wilt and drown in a sea of oil.

Ordering Appetizers and Entrees

If you go to a restaurant notoriously serving big portions like Cheese Cake Factory, order appetizer or side dishes instead of an entrée.

Ask your server if the kitchen can alter preparations to meet your needs such as not adding salt to your meal or excluding some high sodium ingredients from your meal. You can also request that visible fat be trimmed from meat and skin be removed from poultry before cooking.

Thou shall not add butter or salt to your food!

Choose fish when you can rather than meats, but make sure your fish is not fried or sautéed.

Order foods without creamy sauces or gravies.

Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

Ask that your food be prepared with olive oil, rather than butter or fat.

Use salsa instead of butter or sour cream as potato topper.

If you are on a strict low sodium diet, avoid Teriyaki sauces or any sauce served for sushis and sashimis in Asian restaurants, even the ones tagged "low sodium" as they most likely contain MSG. If a sauce tastes salty to you but there is no or low quantity of sodium mentioned in its nutrition chart, it probably has high amount of MSG or any other salt substitute. Your taste buds don't lie!


Ordering Desserts

Wait until few minutes after you finish eating your meal to order dessert. By then you might already feel full as it takes time for “full signals” to be received and processed by the brain. If you are feeling very full, skip dessert.

Choose fruits for dessert or fruit-based desserts more often. Take the cream off. Even if they aren't on the dessert menu, many restaurants can offer you fruit or sherbet instead of high-fat pastries and ice creams.

To limit your food intake

When we have more options, we tend to order more, so order an item from the menu instead heading for the “all-you-can-eat” buffet.

When your food is delivered, if it turns out to be more than you expected, set aside or pack half of it to go immediately. You can also share it with a friend.

Ask for the lunch size, even if you're eating dinner.

If given the choice, choose a small or medium portion. In the U.S. meal portions are big anyways.

On your commutes or trips, always carry fresh fruits like banana or apple in your bag. This will help you feel less hungry when you arrive at a restaurant. In fact, you can do this when you are not a trip as well.

In between your meals, drink plenty of water!

References:
Tips on eating out, My Pyramid web site
Eat smart when dining out, Reader’s Digest
Dash diet tips, Mayo Clinic web site


Tuesday, February 1, 2011

How do you know if you are having a heart attack?


About 1.1 million Americans suffer a heart attack each year, about half of which is fatal. Learning the signs of heart attack and what to do during it can save your life.

The first thing to do when you or someone around you experience the warning signs of a heart attack is to call 9-1-1 fast. Simple as that.

What are the warning signs?
Every person's signs can be different but usually there is:
1) Chest discomfort: Usually happens in the center of the chest and lasts more than a few minutes or goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness or pain.
2) Discomfort in arm(s), back, neck, jaw or stomach
3) Shortness of breath: Often accompanies chest discomfort, but may occur before it as well.
4) Cold sweat, nausea or light-headedness

Most heart attacks are not sudden, they start slowly with only mild discomfort or pain. Therefore, it might not be clear if you are having an attack at the beginning. Don't wait longer than 5 minutes and call 9-1-1 as treatments to restore blood flow to the heart are most effective if given within 1 hour of the start of the symptoms.

And the best prevention for coronary heart disease is to eat low cholesterol foods and reduce blood pressure (if hypertension is a factor) by exercising and following a low sodium diet!

Reference: Hypertension Sourcebook, First Edition edited by Dawn Matthews and Karen Bellenir

My new diet partner: Facebook!


As followers of this blog know, we recently started a Facebook page for EatLowSodium. Since then things started taking different shapes in my mind. Low sodium dieters from California to Istanbul, Turkey began ‘liking’ our page and asking dietary questions, sharing their experiences.

Then a few days ago, a Sun-Sentinel front page article about a local man, Rob Graulau, having already lost 45 pounds and targeting 300, prompted me to do a slightly different sort of research. Mr. Graulau had a Facebook account like millions of others. However, his wall was full of messages supporting his effort to loose weight. “Go man, you can do it!”, “We are proud of Rob, you are an example to many”.

I wondered the days when people were kind of outcast since they were obese or sick and following a strict diet nobody else around them did. The challenge of changing dietary habits were dwarfed by psychological effects of what others, especially loved ones, said and how they behaved about your struggle. The worst reaction was indifference!

However, now we have a truly different world I thought. Rob had hundreds of friends and making new ones faster after this article. He has people who support him and more importantly desire to be on the same boat with him. What a change!

This change was possible, thanks to social networking sites like Facebook. Our new diet partner! Through our Facebook page, people not only find immediate answers to their questions but also let some steam off when they get frustrated about following a low sodium diet. They also see that some other people struggle too, that they are not the only ones who want or need to eat better.

As we move toward having our 100th fan within less than a month only through word of mouth, I am so glad that we opened this page. It gave me the please of sharing some information that others can benefit from. Hopefully you share with us what you know too.

Thank you,

Umit
http://facebook.com/EatLowSodium

Tuesday, January 25, 2011

A flexible recipe: Vegetables and chicken soup


Making chicken soup with vegetables your own way (the beauty about this recipe is you can change it any way you like it):
Boil chicken thighs or legs in reasonable amount of water (not too much water).
Then add chopped vegetables (any kind you like such as broccoli, celery, carrot or potatoes) along with a table spoon of grains to give more taste. Grains can be rice, vermicelli or bulgur (choose one you like).
You can add spices (black pepper, red pepper, oregano or cumin) if you want your meal spicy.
Then continue boiling the entire mix until vegetables get fairly soft. That is it! As you see, the recipe can be modified per your taste and budget.
You can add some herbs (cilantro or parsley) before serving your soup, again if you wish.
Enjoy your low sodium soup!

Monday, January 17, 2011

Why is dieting hard for many?


I heard many complaints about difficulties of following a diet, whether it is low sodium, low fat, low carb or another sort of diet. I wonder why changing eating habits is so hard for many. It is true that changing habits in general is difficult, but when it comes to eating habits, there is also a major factor of someone’s metabolism being used to functioning and consuming at certain pace.


Though biological factors are accepted, I believe for many, dieting is hard because we make them hard to adopt in our minds. Let me list some of the mental hindrances we create in our minds:

1) “Dieting is only for the ill or the weak”: A typical weight loss commercial shows a guy who has just lost 65 pounds in three months. We sometimes hear a relative or a friend getting hospitalized due to cardiovascular problems and put on a low sodium diet by his doctor due to his condition. Events like this, whether happening in real life or commercials, tilt our view of dieting, as an activity we engage in when we are sick, weak or have some sort of health problem.

We should understand that a ‘diet’ can be followed by perfectly healthy individuals. For instance, any individual that is aware of extremely high content of sodium in canned soups can choose to avoid regular canned soups in favor of their low sodium or “heart healthy” versions. In other words, you can follow a diet just to stay healthy. Being on a diet should not mean acceptance of weakness for you.

In fact, when you are on a diet, forget that you are on a diet! Just remind yourself that this is how a healthy person should eat.

2) “Dieting is boring”: That is true especially when taste element is sacrificed in a diet. When you cut down on carbs, you crave for breads and desserts more. When you cut down on salt, you crave salty foods more. There is no way we can deny that!

However, don’t you think we give up too fast by saying that? Maybe we can find alternatives. For instance, for the lack of salt, a low sodium dieter can use spices while preparing their meals. A person on a low fat diet can prepare a delicious sandwich at home rather buying it from that chain restaurant that makes the best subs! I understand some of these alternatives are not our top choices, but think about the prize: Your health. Isn’t it worth some sacrifice?

3) “Dieting is difficult”: First find out what ‘difficult’ means for you. Is it financial or you just don’t have the time for it? Time and money are the most common difficulties I hear. For those that claim following a diet is expensive, first let me say that you don’t need those diet programs that cost you every month or the “health” drinks that cost you few bucks at each purchase. All you need to do is to understand which foods are good for your dietary goals and use them to make your own meals!

Now I hear many complaints about that too: “I don’t have time for cooking”, “I work 12 hours a day”, or “I never cooked in my life”. Well, not cooking for yourself is like letting another person drive your car. Unless you are very confident about his driving skills, you wouldn’t let him, would you? I am not claiming that with restaurant chefs and cooks we are taking big risks. No, what I am saying is cooking your own meal means having more control over what you put into your system! Nobody knows how to take care of you better than you.

4) “Dieting is hard to start and easy to end”: This complaint usually comes from those following “diet programs” advertised out there. Most diet programs specify which meal you should eat for breakfast, lunch and dinner every day of a week. These programs are very harmful for new dieters, as they are very difficult to follow. Most of them are not personalized. Even the ones that are do not consider your work schedule and finances. Some people can’t buy fish or avocados three times a week! Therefore, these programs make dieting more difficult rather than easier for many. Once started, it is easy to lose track of these programs as the program itself is hard to track especially for those with active work/family schedules.

The good news is you don’t need to eat certain meals at certain order to improve your health. You just need to learn and understand the right foods for your dietary goals (such as losing weight, decreasing blood pressure, strengthening immune system, etc.). Make your own system, a system you can easily follow, something achievable, reasonable for your conditions. Make sure the system is flexible, so anytime you can’t follow it you don’t feel like you failed it. Writing down your own diet program will not only increase the chances of sticking with your diet but also help you keep your money in your pocket!

Realizing that my comments may be too harsh or direct, I apologize to those whose dietary conditions don’t apply to any of the cases I mentioned above. The gist of my writing is to share with you the following views:

- Forget about what others say about diets. Just eat the right foods for your health to enhance your well-being. Don’t even call it ‘diet’; just accept it as part of healthy living.

- When encountered difficulties following a diet, search alternatives first (like cooking instead of dining out, using spices instead of salt).

- Last but not the least, control your diet: Don’t let food manufacturers, supermarkets, restaurants and those fancy commercials dictate your decisions.

Be positive, one small step at a time, you can do it.

Best Wishes,

Umit

Saturday, January 15, 2011

Eat Low Sodium is on Facebook now!

Happy New Year to all who eat healthy or want to eat healthier!

We are starting the new year with plans to raise more awareness towards eating better, healthier foods and improving our health. One of our plans is to reach more people via the most extensive social network site in the World, Facebook. We created a page with the following address:

http://www.facebook.com/EatLowSodium

We will post there many new tips on how to follow low sodium diet as well as new recipes, food information, and most recent news on healthy dieting. We plan to assist not only low sodium dieters but also hypertension and diabetes patients with their diets.

Please help us by spreading the word on our new Facebook page and help your loved ones by promoting them to eat healthier foods.

Thank you,
Umit