Health and Wellness Review

Salt, though delicious, can lead to high blood pressure

By now we all know the dangers of salt – though a tasty addition to meals, too much sodium can lead to high blood pressure, which in turn can have serious or even fatal complications. The human body does require sodium to survive, but too little is hardly a problem for modern Americans. In fact, very little of our sodium intake comes from the salt shaker these days – about three-quarters comes from processed foods.

You’ll have to start reading nutritional labels if you want to cut down on your sodium intake. Many foods that don’t taste salty in fact contain high levels of sodium, as do lots of condiments. Manufacturers also use salt to cover up the bitter taste that can be a byproduct of canning. In addition, sodium can come from sources other than salt (sodium chloride): MSG, baking powder, baking soda, or sodium nitrate.

We’re so used to salt that it can be hard to learn to live without it, at least at first. However, as you eat less salt, you’ll find you miss it less, and you’ll start enjoying the flavors of your food even more. There are lots of other ways to add flavor to your food: herbs, spices, lemon juice, or salt substitutes. And food tastes so much better when you’re alive to enjoy it, don’t you agree?

We asked our readers if they purchase organic produce. In this survey, two-thirds said yes, they sometimes buy organic fruits and vegetables. Only 10% said they never do.

The higher price tag is often what keeps people from buying organic.

"I hope that the label means what it says," said one. "I have questions about the government being involved in determining what is and is not organic."

"I am an organic foods chef.  99% of what we eat at home is organic, and that's very important to me," said another respondent.

Here are some other comments:

• "I had been buying organic apples, but I found that the produce at our local supermarket tasted better and was cheaper. It's hard to pay extra for something that doesn't taste as good. In the future, I will experiment with lettuce and other produce. I just haven't felt the urgency or the extra pennies in my wallet lately."
• "I do not believe that there are any regulations governing Organic produce, and the re-sellers are inflating the prices."
• "I have only bought a few times and actually like organic meats, vegetables, and dairy products.  I am very impressed with the flavor. I will continue to buy when I can afford it."
• "If the organic isn't a lot more expensive, I'll buy it.  It all depends upon the value for my money."
• "Not enough in our area. Since Whole Foods left town it's been almost impossible to find."

How can they eat like that and still stay so healthy?

The "French paradox" is the name for the amazing tendency of the French to drink lots of wine and consume lots of oils while remaining in far better health than their American counterparts. The typical French diet is higher in saturated fat than the American diet (hardly low-fat itself!), and the French eat four times as much butter. However, the French are less likely to suffer from heart disease than us Americans.

Though an Irish doctor noted this tendency in the early 1800's, it wasn't until 60 Minutes reported on the phenomenon in 1991 that people really took notice.

Many point to red wine as the critical ingredient. Indeed, red wine in moderation has been found to have a number of positive heath effects, possibly lowering risks of cancer and heart attack. Though alcohol itself has been linked to a reduction in heart disease, particular chemical compounds in red wine also seem to help prevent disease.

Anecdotal evidence also suggests that many Americans tend to lose weight while traveling in France. Reasons for this may include fewer animal fats, less sugar, smaller portions, and an increase in physical activity.

When we asked which sweetener you prefer, the response was clear: Over 40% of respondents picked Splenda®.

The next most popular option was sugar, selected by 19% of respondents. Another 12% say they use honey or other natural sweeteners, and 6% go without.

But over half of people chose an artificial sugar substitute. Splenda® (sucralose), in its yellow packet, got 41% of the vote. Equal® (also known as aspartame or NutraSweet®), in the blue packet, pulled in 13%, and the pink packets of Sweet'N Low® (saccharine) got 8%.

"High fructose corn syrup is poison," declared one woman. "I've always believed that using artificial sweeteners was tantamount to poisoning yourself," said a man.

"When I tell people I use Splenda, I am looked at as if I am wearing a scarlet letter," fretted one woman, while another said, "I like to stick with the natural stuff."

Almost two-thirds of respondents (61%) picked butter over margarine in this survey. Only 36% picked margarine. A scant 3% chose neither, having some baffling objection to buttery deliciousness.

"Butter tastes better, is more healthy, cooks better, and is made in a cow, not in a factory," said one butter enthusiast.

Men were more likely than women to choose butter. "I like butter but use margarine due to calories and price," admitted one woman.

Here's what else people had to say about the butter/margarine issue:

• "Any artificial product can have hidden side effects. Margarine may reduce cholesterol but still harm your body. Same with sugar substitutes."
• "Butter tastes so much better, and there has been so much controversy over margarine."
• "I love butter but am afraid of the cholesterol."
• "The cholesterol conundrum has been around a long time…  One dose of Lipitor and I felt as though I'd been hit by an 18 wheeler. My doctor tried 2 other statins, and I had the same experience. I am 70 and am in excellent shape, so please pass the butter."

Research proves that obesity shortens lifespan

We all know that being overweight isn't good for your health, but we all wonder just how bad it is. Well, new research shows that obesity shortens the average lifespan by several years.

Instead of height/weight charts, health experts now refer to body mass index, or BMI.

• A healthy BMI is between 18-25.
• Overweight is defined as a BMI between 25-30.
• Obese is defined as a BMI above 30.
• Morbid obesity is a BMI above 40.
• Want to calculate your BMI?

We learned recently that about one-third of Americans are overweight, and another one-third are obese. This study found that obesity shortens a person's lifespan by an average of three years, while being morbidly obese costs a person an average of 10 years.

Read more about it

Demand for Accountability Increases as Demand for Peanut Butter Decreases

Unless you've been living under a rock — with no peanut products anywhere nearby — you've heard about how salmonella has tainted our nation's supply of peanut butter.

• Over 2,000 = Number of products recalled
• Over 600 = Number of people sickened
• At least 9 = Deaths linked to the outbreak
• 22% = Decline in peanut butter sales in January 2009
• 2 billion = Pounds of peanuts used annually in the US

Unfortunately, the scope of this food safety scandal only seems to be getting wider. The contamination seems to have been going on for years. More and more products are being recalled for fear of containing tainted peanuts. Other peanut processing plants are receiving greater scrutiny.

At least the FDA is monitoring US peanut safety.

Six tips for avoiding food poisoning at home

The U.S. is lucky to have a food supply that, overall, is very safe. However, bacteria are ever-present, and accidents happen. While you’re not in control of how your food is handled before you buy it, here are six ways you can help protect yourself and your family from food poisoning.

Keep it clean. Wash your hands, wash your utensils, and wash your surfaces! Cross-contamination is a very real threat that’s very easy to prevent. Make sure you use warm water and soap. As always, be especially careful when handling raw meat.

Keep it cold. It’s important to freeze or refrigerate your groceries or cooked food within two hours. Meat that will not be eaten in the next few days should be frozen. And when you’re defrosting meat, don’t just leave it on the counter all day long. Bacteria thrive at room temperature. Thaw your food in the refrigerator, microwave, or cold water.

Isolate raw meat. Whether it’s poultry or seafood, beef or pork, lamb or llama, keep raw meat away from other foods. This starts at the grocery store: keep the meat away from your other groceries, and wrap it in a plastic bag if the container is leaking. Same thing in your fridge: don’t let that meat juice drip on your vegetables! Finally, when you’re cooking, keep the raw meat on its own plate and cutting board, and wash them right away.

Cook it enough. Food thermometers aren’t very expensive, and they’re the only way to tell for sure if your meat (or egg dish) is adequately cooked. It’s important to reach an internal temperature of at least 140-180 degrees Fahrenheit in order to kill any bacteria that might be present.

Serve food promptly. Beware of buffets, especially in hot weather! Food should be consumed within two hours, more quickly when it’s warm out. If the food will need to sit for longer than two hours, use ice baths or warming trays to keep it cool or warm.

Don’t be afraid to toss it out. You're not starving to death – you can afford to throw away any iffy food. This includes food that's sat out for more than two hours, meat that has been in the refrigerator for more than a few days, anything that might have touched raw meat, anything that smells funny, and anything else you're just not sure of. Better to toss it than get violently ill!

Who’s eating their vegetables?

These numbers represent the percentage of adults in each state who consume fruits and vegetables five or more times per day.

1. Vermont: 33%
2. Connecticut: 30%
3. Massachusetts: 29% 
4. Maryland: 29%
5. New Hampshire: 28%
6. Hawaii: 28% 
7. Rhode Island: 27%
8. Maine: 27% 
9. California: 27%
10. New Jersey: 26%

Harm reduction: 6 ways to eat healthier at fast-food restaurants

Smaller portions. There’s a reason super-sizing has gotten such a bad rap: it might only cost a few pennies more, but it could net you lots of extra pounds. Don’t pick your food according to price per calorie! When you’re at fast-food restaurants, choose smaller sizes. (This is true for fries and drinks as well.) Don’t be shy about ordering kids’ portions, either.

Switch out the fries. Lots of fast-food restaurants are offering healthier, lower-fat side dishes. Instead of French fries or onion rings, try a salad, vegetables, fruit salad or baked potato.

Grilled, not fried. Grilled meat is high in protein and low in fat. Watch out for fried foods, especially crispy breaded items. They may be tasty, but that’s because they’re dripping in fat.

Try a salad. As fast-food restaurants face increased pressure to offer healthier options, meal-sized salads are appearing on more and more menu boards. These can be great, but watch out for hidden sources of fat: cheese, bacon, breaded chicken, and high-calorie salad dressings. It’s always a good idea to ask for low-fat dressing on the side – you’d be amazed by how many calories that will save you.

Watch your condiments. Even the healthiest meal can be quickly ruined if you slather on high-fat condiments and extras. Mayonnaise, sour cream, cheese, and many sauces can contain massive doses of fat. If you can’t skip your condiments altogether, ask for reduced-fat versions, or replace them with lower-fat options.

Drink responsibly. Large sodas contain lots of calories, and milkshakes are even worse. Diet soda has fewer calories than regular soda, but it also contains artificial sweeteners. Keep your soda portions small, and watch the sugar in your iced tea or coffee. But why not just get a bottle of water instead?

Oh, and one final option… Stop by the farmer’s market to buy fresh ingredients; take them home and cook yourself a healthy meal. You know it’s good for you — and you might also be surprised how great it tastes and how good you feel! Plus, you’ll be supporting local farms and businesses.