Month: November 2014

Usually we think of most sources of iron to be meat based. Granted beef, fish and chicken are high in Iron but there is another kind of iron too, vegetable iron.

Although many people don’t think of iron as being a nutrient, you might be surprised to learn that low iron is the most common nutritional deficiency in the U.S. Almost 10% of women are iron deficient, according to figures from the Centers for Disease Control and Prevention.

There is lots of iron in lots of vegetables and nuts as you can see below and more than enough if you choose not to eat meat

Women need more iron because they lose blood each month during their period. That’s why women from ages 19 to 50 need to get 18 mg of iron each day, while men the same age can get away with just 8 mg.

Non Meat Sources of Iron

Here is a list of foods that are non meat and high sources of iron to get you to that 8-18 mg a day. Compare these to ground beef which only contains 2.6 mg per 100 grams

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Salt and sodium often get a bum rap. The fact is, sodium is an essential electrolyte in the body.  It helps muscles to function, regulates the balance of fluids and allows nerves to send out impulses.

The right balance of sodium is essential to our lives whereas too much sodium can lead to health problems, such as high blood pressure. This increases the risk of atherosclerosis (aka hardening of the arteries) and heart attack and stroke.

Table salt (sodium chloride) is made of sodium (40% by weight) and chloride (60% by weight).

A teaspoon of salt containing 2,300 milligrams of sodium.  The American Heart Association recommends eating less than 1,500 milligrams of sodium each day (about 3/4 teaspoons or 3.75 grams of salt per day) and no more than 2,300 mg (one teaspoon and 6 grams of salt per day).

Actually as a parent of a child that suffers from Kidney Disease I have learned quite a bit about Sodium. It is important to keep sodium down to 500 mg per meal and only 250 mg for any snack

 Sodium and Weight Loss

Sodium does not have any calories and does not affect weight. However, too much sodium can make a person retain fluid, which in turn can make a scale go up.

Even if dieters know its “only water weight,” seeing a scale rise for any reason can be discouraging.

Sodium can also make a person feel bloated (surprisingly, the solution is to drink more water).

Caution: Often food high in sodium will be high in calories. Although the sodium may only cause fluid retention, the French fries the sodium is on can definitely lead to a weight gain.

 Sodium hides

Generally speaking, the salt shaker is not the enemy. No one is likely to dump a teaspoon of salt on a baked potato and devour it. Ugh. And unless the family cook is heavy handed, sodium can be well controlled in the home.

Sodium is found naturally in many foods and that isn’t a big problem either.

The real enemy is that salt is hidden in so many prepackaged and prepared foods. Sadly, so many foods that we find tasty are the result of high levels of sodium. Even at the deli counter, that delicious sliced turkey or roast beef can be full of sodium.

Even foods touted as “Low Sodium” can be misleading.  Federal law requires food manufacturers to print the sodium content on their nutrition labels.  When buying processed foods, carefully read the labels and then use common sense.

Sodium alternatives

Spices and herbs are a great way to season food without paying the too-much-sodium price. These include basil, oregano, garlic, onion powder, sage, bay leaves, cilantro, allspice, thyme, and black pepper. And don’t forget lemons and limes.

When shopping, choose the low sodium canned soups and canned vegetables, low salt cold cuts.

The list of high sodium foods to avoid represents a good portion of any supermarket – and includes processed meats, canned entrees (e.g., chili), instant soup, some cheeses, pizza, tomato sauces, and many varieties of breads, cereals!  And the list goes on…

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To eat a banana or not – that is the question. Fruit on a diet can be an enigma. On one hand dieters hear

“fruit is a great diet choice!”

Then it is announced:

“Too much fruit can make you gain weight!”

Which is true? Actually, both are true. It all depends on the fruit; raspberries, cranberries and blackberries are excellent; grapes, bananas and cherries not so much.

That statement is not meant to put down those tasty and nutritious grapes and bananas and cherries. Rather it is a warning that not all fruits are created equal.

Most fruit contains large amount of natural sugars that converts into fat (a handful of grapes is fine; a grape binge is not). There are some fruits (especially in the berry family) that can even help burn fat.

Although loaded with vitamins and antioxidant, fresh fruit has contains calories and carbohydrates. A dieter must consider the nutritional benefits of fruit versus the caloric negative side.

Consider the following Fruit Facts

• Most fruits have a low glycemic load.
• Fruits provide fiber to your diet, which will slow digestion and make you feel fuller.
• Fruits like blueberries are source of antioxidants, which can help lower your blood pressure, fight off oxidative stress, and in some cases work at the DNA level to aid in weight loss.
• Fruit is high in the simple sugar fructose. Your liver processes fructose. If the liver has sufficient energy, that fructose can be turned into fat.
• Fruits helps blood circulation and boost immune system. Fruit can improve digestion.
• A fruit diet is a good detoxification medium.
• Eaten properly, fruits may ensure weight loss without causing any harm to the body.

 A caveat: No fruit is bad, it’s the quantity consumed that can backfire on a dieter.

Best fruits: Raspberries, blackberries, cranberries, strawberries and blue berries, grapefruits

Good fruits: Peach, nectarine, cantaloupe, apple, and papaya and the melons (watermelon, musk melon, honey dew, cantaloupe)

Fruits to eat in moderation: Banana, plum, pear, kiwifruit, pineapple, mango, grape, and fig are all high in carbohydrates.  Dried fruits like raisins, dates, and prunes.

Unexpected fruits: Avocados and tomatoes

Sugar Levels in Fruits

•  Low in Sugar: Rhubarb, Raspberries, Blackberries, Blueberries, Cranberries, Strawberries, All Melons, and Papaya, Peaches, Nectarines, Apples, Guavas, Apricots, Grapefruit
•  High in Sugar: Plums, Oranges, Kiwifruit, Pears and Pineapple
•  Very High in Sugar: Tangerines, Cherries, Grapes, Pomegranates, Mangos, Bananas and Dried Fruit

 To eat a banana or not – that is the question. The answer: Yes! But a few blueberries might be better for a dieter.

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