Your Vacation: Eating Healthy and Keeping Fit

The following article is written and sent to me by Cole Millen. It provides useful tips for frequent travelers to continue eating healthy while being away from home. Please enjoy reading the article and feel free to share with us the dietary tips you implement at your trips. Thank you!

Your Vacation: Eating Healthy and Keeping Fit  

You’ve worked hard these past few months, working out and eating right. You’ve lost lots of weight and you feel great, too. But now you have the opportunity to travel—perhaps for a vacation or a family reunion. Is it possible to maintain a healthy lifestyle while on the road? With the right knowledge under your belt and a little advanced planning, the answer is a resounding “Yes!”

If you are traveling by air, there are many ways you can manage your trip to include your diet and fitness goals.  Before leaving for the airport, eat a good meal so you won’t be tempted by snack foods at the airport. Be sure to pack some healthy snacks, such as dried fruit or nuts, in case hunger strikes while you are on a long flight. If you eat a meal during a layover, stick with healthy fare such as baked chicken and salad.  To counter the sedentary nature of air travel, use the stairs instead of the escalator. While waiting for your flight, tour the airport rather than sitting down to wait for your plane to begin boarding. 

Finding a hotel with the appropriate amenities and services like a gym and an in-house restaurant will make keeping your diet and fitness goals much easier. Doing a little research into this part of your trip prior to your departure can really pay off. I was recently researching reviews for hotels and found a great site that listed hotels in Las Vegas regarding not only their amenities but also the restaurants in the area. This was extremely helpful in not only finding a hotel but also figuring out which of the restaurants in the area would have healthy options for me. Well-known hotel chains located in metropolitan areas are more likely to have restaurants and gyms, so target these areas first. These facilities often feature rooms with kitchenettes or at least a small refrigerator, making keeping healthy foods in your room a cinch. Hotels in large, metropolitan cities are also likely to have another important resource nearby—a well-stocked health food store where you can easily acquire healthy foods and snacks during your stay.

Once you arrive at your hotel, hop on over to the local health food store and stock up on goodies to make your vacation spot feel like home. Having familiar healthy foods on hand will help you avoid giving in to cravings for foods that are high in fat and calories.  You can throw together a simple breakfast consisting of instant oatmeal (easily prepared using hot water from the coffee maker located in your room), fruit, and yogurt. If you carry a small crock-pot with you on your trip, you can prepare simple meals right in the comfort of your hotel room. Chicken, rice, and vegetables are perfect foods for crock pot cooking.  

Choose your restaurant with care. Avoid all-you-can-eat restaurants, as well as restaurants with mascots. If appetizer items tempt you, consider staving off your hunger with a small snack in your hotel room before venturing out. When scanning the menu, search for the following watchwords as cues for healthy foods: baked, broiled, fat-free, grilled, steamed, and stir-fried.  Avoid menu items designated as basted, battered, bottomless, country style, creamy, or smothered. Be sure to add vegetables as a side dish, emphasizing those with the brightest coloring for enhanced nutritional benefit.

By following these suggestions, your vacation can be fun without sacrificing fitness!

Author: Cole Millen 

Make your pizza healthy way!

As low sodium dieters know well, some foods are hard to make in a healthy way. Susan Devitt of GalloLea Pizza Kits has asked me to share with you her recipes to make healthy and tasty pizzas. I thank her for her useful tips and hope that you find them useful too...
Umit


Grill Your Pizza!
Healthy and Tasty, Our Favorite Recipes
by Susan Devitt

Most days, dinner time at my house has to stay simple and quick, and with summer
still blazing ahead turning on the oven is a big turn-off. When I'm too tired to
think about cooking I can always fall back on grilling a pizza. Since husband Tom
and I are the owners of artisan food company GalloLea Pizza Kits, pizza remains a
favorite and a staple in our kitchen all year long. But whether you have a Pizza Kit
or not, here's the skinny on grilling your own pizza. It's so simple, and the
results are not only delicious, but healthy with some of our suggestions below.

Along with the grill, for best results, you'll need a pizza stone.

Grilling pizza takes about 7 minutes at the lowest grill temperature, or 450º. Keep
the grill cover on, but do keep an eye on it, it may cook quicker and you don't want
it to burn.

TIP: DON'T build your pizza on the stone, but place the stone on the grill BEFORE
you turn it on, so it heats up with the grill. That hot stone is the key to getting
a great crust, and it will prevent the stone from cracking. Just transfer your pizza
from the prep counter using a pizza peel or baking tray. Use corn meal on the
counter, and on the stone, to make the transfers easier.

Begin with your favorite dough and sauce. You may already have that time-worn recipe
but if not, don't despair. Just pick up a pre-made fresh dough-ball available from
many places like Whole Foods, Earth Fare, Trader Joe's, or your local healthy
market. Buying the fresh made dough will help you avoid a processed product that may
have too much salt and preservatives. Keep it simple and healthy. Pick up pre-made
fresh sauce too, and the toppings.

Alternately, if you're looking for a great shortcut to a homemade pizza, our
GalloLea Pizza Kits come with the crust mix and homemade sauce all in one package
(and it's organic, no preservatives). The Low Sodium Pizza Kit boasts only 24 mg. of
sodium in an entire pizza (crust AND sauce) leaving you a lot of wiggle room for
toppings. It also comes with a high-temperature cooking paper to build it on and
cook it on, so you won't need a pizza stone: pizza + paper go right into the oven or
on the grill.  (www.gallolea.com)

Begin by putting-out your pizza dough on the kitchen counter then top it with the
sauce. Now you're ready for any of our great recipes listed below. Then onto the
grill for several minutes and WOW! Amazing pizza! So go ahead: don't build a pizza
oven, just turn on the grill!

Horderves Pizza-
Instead of a red sauce, spread a fig preserve on the crust. Sprinkle with 1/2 cup
mozzarella cheese and 1/2 cup Gorgonzola cheese. Add 1/2 cup chopped walnuts. This
one will really impress your guests!

Breakfast Pizza
Spread spinach over the red sauce, then top with 1/2 cup mozzarella cheese and 1/2
cup Feta cheese. Instead of an omelet, try a pizza! Add a side of fruit and it's a
great summer brunch.

No-Cheese Favorite
Slice into pieces and saute in a cast iron skillet on the grill, or your stove: 1
red sweet bell pepper, 1 sweet onion (Vidalia or other sweet onion) in a small
amount of olive oil, just to keep from sticking. When it's browned and done add a
couple of tablespoons of aged Balsamic vinegar. This will caramelize the peppers and
onions in 2 minutes or so. This makes a generous amount to top a pizza and it's
super satisfying, sans the cheese!

Harvest Pizza
Peel a sweet potato, cube it and place it in a glass covered dish in the microwave
for 3 minutes till tender.
Sprinkle pizza with the cooked sweet potato, 1/2 cup mozzarella and 1/2 cup walnuts
or pecans. This combination is simple, and a real surprise when you taste it. At our
demo's, it's everybody's favorite!

Smokin' Pizza
1/2 cup shredded mozzarella, 1/2 cup grated smoked Gouda, 1/2 cup walnuts and for
the meat-eaters add crumbled bacon. Perhaps not the lowest in sodium, but with a Low
Sodium Pizza Kit you might just be able to make it a treat.

Farmers Market Pizza
It's not just grilling season; fresh veggies abound. So go ahead and get creative.
Pick up what's in season at your local tailgate market: tomatoes, garlic, summer
squash, broccoli, corn, you really can't go wrong on a pizza. With all these fresh
flavors, you can easily skip the cheese.

Have fun and make healthy pizzas! You'll find it's a simple meal with a big reward
in flavor and goodness.

Susan Devitt is owner, along with her husband Tom Gallo, of GalloLea Pizza Kits, an
artisan food company in Asheville, NC. Their organic Pizza Kits come in whole wheat,
gluten free, or low sodium. The Pizza Kits make a homemade pizza in 30 minutes, come
with the cooking paper and go straight into the oven or on the grill. You'll find
them in stores and on-line at their website or amazon.com. www.gallolea.com.

Stay Healthy with Cancer by Eating Right

The following article has been written by Jillian Mckee, a fellow blogger and complementary medicine advocate at the Mesothelioma Cancer Alliance. It is about the benefits of eating healthy during and after a diagnosis of any kind of cancer. Ms. Mckee believes that although each different cancer has its limitations, if one can keep a healthy body, they can have a better chance to overcome this awful disease. I certainly agree with her and am glad to share with you her article on the subject. So without further ado, here is the article...

Stay Healthy with Cancer by Eating Right
by Jillian Mckee

The phrase “you are what you eat” has always dominated in the nutrition field.  What happens when you can’t stomach the foods that you normally eat or you are too sick to eat because of cancer? Now it is especially important to take notice of nutrition and plan to eat a well-balanced diet. Eating well will help improve your quality of life and increase your energy levels.  

It is important to approach your illness in a holistic way. Besides taking your medication, you should also take time for yourself and eat well. There are several benefits to good nutrition.  Eating nutritious foods can change your energy levels and improve your overall health.  

It is very important to consider your nutritional intake at every stage. Whether an active stage or remission, the diet of a patient is very important to their recovery. Appetite may change or have an experience where their former diet is unaffected.  

No matter what happens, it is important to eat a well-balanced diet that includes all food groups.  Eating well is not just important for your body, it is also important for your mood.  If the items that the patient would normally eat are no longer appetizing, then try something new. Exotic fruits, vegetables, and new flavor combinations can sometimes revive the palate. Seasonal fruits will taste the best and be sweeter than items that are out of season. Exploring different spices can also make a common food new and exciting.

When going through treatments, you may have to change what and how much you eat during a day. One way to ingest food easier is to plan smaller meals. Small, more frequent meals give you the chance to have more selection in your diet.  

Whether a person is adjusting to their nutritional plans because of a mesothelioma diagnosis or in order to stay in remission, it is important to plan for a balanced diet.  Having a balanced diet will help keep your body running and make you more happy. Eating a well-balanced diet can make your body perform better than you ever thought it could.

Healthy Eating Tips for Travelers

Recently I have been travelling and staying away from home often.  I should admit that eating healthy while away from home is not easy. Here are few tips I learned from experience. Hopefully you will find them useful during your trips.

1) Drink more water than the usual on flights. Circulated air in airplanes, especially during longer flights, gets drier.

2) Also on flights, drinking too much coffee and tea causes more dehydration. Packaged juice products include too much simple sugars, therefore sticking with water would be the healthiest.

3) Try to find hotel rooms with kitchenettes. Even a small kitchen would help you prepare snacks and sandwiches yourself, which can be healthier than those you buy from supermarkets. Plus the more home-made foods you consume, the less you dine out, which is good not only for your health but for your pocket too!

4) Some residences rent out their condo units on nightly basis. These units come with fully-equipped kitchens where you can cook comfortably. These residences offer fully-equipped gyms which most hotels do not (or offer at lower quality). Extended Stay hotels are also available for travels in the U.S. and Canada.

5) Keep healthy snacks like granola bars in your bag. When hunger attacks while visiting an unknown area, you would not have to eat at the first restaurant you come across.

6) The first day you arrive in your hotel room, get bottled water and healthy snacks from a grocer and store them in your room. Some hotel rooms provide them as extras, however they overcharge.

7) Choosing a hotel that offers full breakfast (rather than continental breakfast) can help you find healthy foods early in the day when we usually are the hungriest. Speaking of breakfasts, if you eat a big breakfast, you can skip lunch unless the breakfast is very early. I tend to feel healthier when I eat big breakfast, small afternoon snack and then decent (not big enough to make me sleepy) amount of dinner.

8) Investigate not only the travelled area`s cuisine but also the restaurants nearby the area you will stay before travelling. Sites like Travel Advisor, Yelp and Zagat are very helpful. I personally use their mobile apps more as I tend to do more search while travelling instead of before.

9) Take your stomach and digestion medicines with you.

10) Avoid tap water at all times.

11) Order your meat cooked at least one grade higher than the usual.

12) Get smoothies and vitamin juices at every opportunity (from a clean store!). I tend to consume less vitamins and vegetables while I am travelling and unfortunately most restaurant meals are meat (rather than vegetable) based especially in English and Spanish speaking countries.

13) At the first day of your trip, avoid eating too much or adventuring into new tastes. New spices and condiments may upset your stomach. Try to get yourself accustomed to foreign cuisines slowly.

Please feel free to add other useful tips you know in the comments section. Let`s help fellow travelers eat healthier :-)

Thank you,

Umit

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

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

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.

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

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

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

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	339	0	0	0.40	2	452
CEREAL: KASHI ORGANIC PROMISE AUTUMN WHEAT	353	0	0	0.20	13.4	334
CEREAL: CORN GRITS,WHITE,REG & QUICK	370	1	0	0.34	0.57	141
CEREAL: CREAM OF RICE	52	1	0	0.03	0.02	20
CEREAL: ROMAN MEAL	61	1	0	0.05		125
CEREAL: KELLOGG'S, FROSTED MINI-WHITES ,MAPLE & BROWN SUGAR	356	1	0	0.30	24	338
CEREAL: CORN GRITS,WHITE,REG & QUICK,ENR	71	2	0	0.07	0.12	27
CEREAL: RALSTON	53	2	0	0.05		61
CEREAL: WHEATENA	56	2	0	0.08		77
CEREAL: QUAKER,FARINA,CREAMY WHEAT	349	2	0	0.24	0.3	98
CEREAL: QUAKER,HOMINY GRITS,WHITE	347	2	0	0.26	1	146
CEREAL: GENERAL MILLS,FIBER ONE,SHREDDED WHEAT	321	2	0	0.30	20.3	305
JAMS & PRESERVES: DIETETIC (WITH NA SACCHARIN),ANY FLAVOR	132	0	0	0.02	37.81	69
CRACKERS: MATZO,PLAIN	395	0	0	0.23	0.29	112
CRACKERS,MATZO,WHOLE-WHEAT	351	2	0	0.24		316
SALAD DRESSING: HOME RECIPE,VINEGAR&OIL	449	1	0	9.10	2.5	8
BEANS: BLACK TURTLE SOUP,MATURE SEEDS	130	3	0	0.09	0.32	433
BEANS: BLACK,MATURE SEEDS	132	1	0	0.14		355
BEANS: CRANBERRY (ROMAN),MATURE SEEDS	136	1	0	0.12		387
BEANS: KIDNEY,ALL TYPES,MATURE SEEDS	127	1	0	0.07	0.32	405
BEANS: PINTO,MATURE SEEDS	143	1	0	0.14	0.34	436
BEANS: SNAP	35	1	0	0.06	1.55	146
BEANS: NAVY,MATURE SEEDS	140	0		0.10	0.37	389
BEANS: GREAT NORTHERN	118	2	0	0.14		391
OATS	389	2	0	1.22		429
RYE	338	2	0	0.20	0.98	510
RYE FLOUR,MEDIUM	349	2	0	0.18	1.1	374
WHEAT FLOUR,WHOLE-GRAIN	340	2	0	0.43	0.41	363
RICE: WHITE	130	0	0	0.06		29
RICE FLOUR: WHITE	366	0	0	0.39	0.12	76
WILD RICE	101	3	0	0.05	0.73	101
POPCORN,HOME-PREPARED,OIL-POPPED,UNSALTED	500	3	0	5.05	0.54	225
POTATOES IN SKIN	87	4	0	0.03	0.87	379
MCDONALD S: APPLE DIPPERS	48	0			9.2
CORN,SWEET,YELLOW	96	1	0	0.20	4.54	218
EGGPLANT	35	1	0	0.04	3.2	123
PEANUTS,VALENCIA	570	1	0	7.33		332
SOYBEANS: MATURE	173	1	0	1.30	3	515
CORN FLOUR,DEGERMED	375	1	0	0.17	0.64	90
OAT BRAN	40	1	0	0.16		92
RICE,BROWN,MEDIUM-GRAIN	112	1	0	0.17		79
SEMOLINA	360	1	0	0.15		186
MACARONI	158	1	0	0.18	0.56	44
SPAGHETTI	158	1	0	0.18	0.56	44
APPLES WITHOUT SKIN	48	0	0	0.02	10.1	90
CHERRIES	63	0	0	0.04	12.82	222
GRAPEFRUIT	32	0	0	0.01	6.98	139
NECTARINES	44	0	0	0.03	7.89	201
ORANGES	47	0	0	0.02	9.35	181
PEACHES	39	0	0	0.02	8.39	190
PLUMS	46	0	0	0.02	9.92	157
PEARS	42	0	0	0.01	7.05	121
HAZELNUTS	628	0	0	4.46	4.34	680
PECANS	691	0	0	6.18	3.97	410
APPLES WITH SKIN	52	1	0	0.03	10.39	107
APRICOTS	48	1	0	0.03	9.24	259
BANANAS	89	1	0	0.11	12.23	358
BLACKBERRIES	43	1	0	0.01	4.88	162
BLUEBERRIES	57	1	0	0.03	9.96	77
FIGS	74	1	0	0.06	16.26	232
GRAPES,MUSCADINE	57	1				203
LEMON JUICE	22	1	0	0.04	2.52	103
MANGOS	60	1	0	0.09	13.66	168
TANGERINE JUICE	43	1	0	0.02	9.9	178
PINEAPPLE	50	1	0	0.01	9.85	109
RASPBERRIES	52	1	0	0.02	4.42	151
STRAWBERRIES	32	1	0	0.02	4.89	153
WATERMELON	30	1	0	0.02	6.2	112
DATES,MEDJOOL	277	1			66.47	696
PUMPKIN	26	1	0	0.05	1.36	340
PEPPERS,HUNGARIAN	29	1	0	0.05		202
MUSHROOMS,MAITAKE	31	1	0	0.03	2.07	204
FIDDLEHEAD FERNS	34	1	0			370
ALMONDS	575	1	0	3.73	3.89	705
PECANS,DRY ROASTED	710	1	0	6.28	4.06	424
PISTACHIO NUTS	562	1	0	5.56	7.66	1025
SESAME BUTTER,TAHINI	607	1	0	7.90		459
AVOCADOS	120	2	0	1.96	2.42	351
CARAMBOLA,(STARFRUIT)	31	2	0	0.02	3.98	133
CRANBERRIES	46	2	0	0.01	4.04	85
LEMONS	29	2	0	0.04	2.5	138
LIMES	30	2	0	0.02	1.69	102
PLANTAINS	309	2		3.69	3.63	482
ASPARAGUS	20	2	0	0.04	1.88	202
CUCUMBER	15	2	0	0.04	1.67	147
EGGPLANT	24	2	0	0.03	2.35	230
PEPPERS,SWEET	28	2	0	0.03	3.19	166
NUTS,PINE NUTS,DRIED	673	2	0	4.90	3.59	597
WALNUTS,BLACK,DRIED	618	2	0	3.37	1.1	523
LENTILS,MATURE SEEDS	116	2	0	0.05	1.8	369
SOYBEANS: MATURE SEEDS	446	2	0	2.88	7.33	1797
TOFU,HARD,PREP W/NIGARI	146	2	0	1.45		146
KIWIFRUIT	60	3		0.15	10.98	316
NANCE,FRZ,UNSWTND	73	3			8.31	244
OKRA,FROZEN	30	3	0	0.07	2.97	211
ONIONS	44	3	0	0.03	4.73	166
PEAS	84	3	0	0.04	5.93	271
PEPPERS,JALAPENO	29	3	0	0.09	4.12	248
SUNFLOWER SUN DRIED KERNELS	582	3	0	5.22	2.73	850
ALMONDS,DRY ROASTED	595	3	0	4.03	4.93	712

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


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Umit

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)

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.

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