Salt Wars: The Battle Over the Biggest Killer in the American Diet

MIT Press. 275 pp. $26.95

A year after I quit eating sugar and flour in an effort to slay my food demons, I read a section of my medical chart that compared my latest blood-test results with earlier ones. Good cholesterol: way up! Bad cholesterol: way down! It was so satisfying to see that hard data, even if it was in a measure of health that I habitually ignored.

The promise of better cholesterol readings would never have motivated me to change my diet. It took years of accumulated misery around mirrors to make me quit pie. This is one reason its hard to get people to care about something as invisible as sodium intake. If high blood pressure caused double chins, sodium-reduction advocates might stand a fighting chance. But for most people, salt remains highly ignorable until a cardiologist or a stroke forces the issue.

In his new book, Salt Wars, scientist Michael F. Jacobson makes a compelling argument that salt presents a singular threat to life and finance. Jacobson, who earned his doctorate in microbiology from MIT, is a co-founder of the Center for Science in the Public Interest, a consumer advocacy group focused on nutrition and health. He has spent years examining the science and politics around dietary salt. Salt Wars illuminates those efforts and why they matter.

Subtitled The Battle Over the Biggest Killer in the American Diet, the book both sounds an alarm and presents an analysis of why so many of us remain content to consume too much salt every day. Inertia might be one factor, but, as Jacobson points out, there are plenty of other, more active forces at play.

The bottom line is that America is suffering an astounding tens of thousands of unnecessary deaths and wasting many billions of dollars annually simply because we are consuming too much sodium, Jacobson writes. That kind of toll would cause a national furor if the deaths were immediately obvious after eating a salty meal. But the harm from overly salted foods accumulates quietly and invisibly over the decades.

Jacobson lays out the reasons salt holds us in its grip. Sodium chloride helps regulate bodily fluids and aids nerve and muscle function, so some salt is necessary for good health.

Our palates appreciate salt even when we dont recognize a dish as salty. Chefs add salt to many recipes because it brings out other flavors during the cooking process. (This explains why a typical restaurant meal tends to contain more sodium than what you would cook from scratch.) Sodium also inhibits the growth of bacteria, making it almost ubiquitous in many categories of processed and packaged foods. No wonder were so acclimated to high salt content.

But how much salt is too much? For more than a century, researchers have dug for answers, seemingly found them, argued about them and searched some more, resulting in a morass of confounding information.

The scientific puzzles have been these: Can too much sodium cause or exacerbate hypertension? Does hypertension cause cardiac illness? And thus, can too much dietary salt cause critical illness? If youre a consumer with an average interest in such issues, you might have assumed this was all settled decades ago (yes, yes and yes). Or perhaps you thought it was settled until you glanced at headlines in recent years suggesting that the old research had it wrong, and that newer and better research tells us we can relax.

Jacobson aims to debunk the debunkers.

Scientists have long debated the health effects of salt at countless conferences, at government advisory committee meetings, and in the pages of scientific journals, he writes. But in recent years, journalists at prominent news outlets with their voices augmented by social media and bloggers have broadcast those debates to the public in the form of man bites dog stories.

In a phrase reminiscent of arguments around man-made global warming, Jacobson says that sodium skeptics have been successful at sowing doubt where none should exist. That doubt, in turn, has hampered efforts to impose regulations.

Why is so much effort spent on regulating sodium? Jacobson shines light on the constituents that gain from avoiding potentially costly changes to how they do business. Those include restaurants, companies that sell processed and packaged foods in grocery stores, and suppliers of ingredients for school lunches, which have historically been salt bombs, although they have improved.

Jacobson has been part of the decades-long effort to impose sodium restrictions that would help Americans inch toward the widely accepted maximum of 2,300 mg a day (about a teaspoon). In a chapter titled Progress at Last! he details some success, including a hard-won Obama-era Food and Drug Administration proposal for a voluntary salt-reduction program. Even that proposal, however, met with fierce pushback and has not yet been adopted. In a recent op-ed published in the Hill, Jacobson and law professor Marsha N. Cohen called on President-elect Joe Biden to place sodium right after the coronavirus pandemic on his public health agenda.

Its easy to conclude that the best solution to a salt-heavy diet is simply to eat cleaner: Put down the shaker, eat fresh fruits and vegetables, make more meals from scratch. That will take you a good distance, but, as Jacobson points out, even a few slices of store-bought bread add up over the course of the day.

Moreover, eating clean is a privilege the poor often lack. It runs from the impractical to the impossible in food deserts, where processed foods are far more widely available than fresh produce. Real improvement demands widespread changes in the food industry.

One of the most important takeaways of Salt Wars, though, has little to do with salt, although it may well raise your blood pressure. Sodium wars are just one more example of how effective modern propaganda tactics can be in our post-fact world. Almost anyone with an agenda and some know-how can shove a wedge of doubt between citizens and consequential facts, whether they be election results, climate science or ways to avoid life-threatening illness.

Salt Wars isnt particularly difficult reading, but its message is unlikely to spread with the lightning speed of the latest conspiracy theory. Thats too bad. Most of us could use an extra dash of reality in our diets.

Sandstrom is a writer and illustrator in Cleveland.

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Book World: Salt is the dietary danger that's easy to ignore - The Union Leader

Maybe youre popping vitamins and upping your intake of key nutrients in the hope of strengthening your bodys defenses against COVID-19 and the flu.

But is this a sound strategy?

We consulted Dr. Nora Zabel Tossounian, an internist at Hackensack Meridian Health Primary Care and Womens Health in Lodi.

She cautions against too many megadoses of vitamins or overeating a certain type of food just because it may supply a specific nutrient.

There are some good medical studies that support it and there are some that dont, she says of foods and supplements touted as immune boosters. The main thing that it boils down to is healthy lifestyle habits and the importance of good, balanced nutrition and exercise and sleep. Cant beat that.

A vitamin-based defense and clean eating may possibly help mitigate health risks on some level, but theyre not a substitute for wearing a mask, social distancing, avoiding crowds and washing your hands.

While some supplements may be advisable, Zabel Tossounian says we should start with our plates. Make that a moderately clean plate.

I always tell my patients to try to get the nutrients as much as possible from food thats minimally processed, she says.

Ditch juices in favor of whole fruit (in moderation), she says, and try to cut down on processed, refined and bleached carbohydrates.

That doesnt mean buying something just because it says natural or organic on the label.

Many people try to say, Well, these potato chips ... they say theyre natural, she says. Thats a processed carb.

Baking, a favorite pandemic pastime, can make us more vulnerable to reward eating. As we eat more carbs, our bodies produce more insulin to keep up with the sugar. Cookies can seem like a good quick fix for stress, but if we're trying to avoid inflammation, insulin spikes are not our friend. Steve Hockstein for The Star-Ledger

Zabel Tossounian points out that carbs in excess are problematic because they cause belly fat and weight gain and increase insulin levels.

What does that have to do with immunity?

Insulin is known to be a pro-inflammatory marker, she says. It can make it more challenging for our immune system to fight off infections.

Of course, starting in March, when grocery stores began to feel the strain of the pandemic, a whole lot of people were panic-buying chips, cookies and other treats. Even if the irony is a time-honored one, we were using unhealthy behavior to try to soothe our fears about the health crisis.

A lot of us during these stressful times tend to overeat or emotionally eat, Zabel Tossounian says. Mindful eating is so important. Sometimes we do make the wrong choice intentionally because we need to have that satisfaction.

If opting for oat milk, nut milk or other milk alternatives, look for products fortified with vitamin D. But this may not be enough to reach an optimal vitamin D level.Thomas Urbain | AFP via Getty Images

Want to enlist vitamin D in strengthening your bodys defenses?

Sources of vitamin D in your diet could include milk, cheese and yogurt. Zabel Tossounian tells her patients to stick with varieties that have reduced fat. Those who are lactose intolerant or vegan can opt for nut milks or milk alternatives like soy, almond, hemp and coconut. Oat milk has become one of the most popular, but check the labels.

Sometimes they may not fortify with vitamin D, Zabel Tossounian says. And even if they are fortified, the amount can be less than optimal.

The majority of patients in our practice tend to be vitamin D-deficient, she says. Many take supplements. (You can always ask your doctor to check your vitamin D level.)

Avocado on toast or not may have become a trendy food associated with the finances of millennials, but it is also a source of fiber, protein, healthy fat and vitamin C.Anna-Rose Gassot | AFP via Getty Images

Some studies in COVID patients have shown that (zinc) does help with the mechanism of the immune system fighting off this virus, Zabel Tossounian says. We also use it to a certain extent in certain hospitalized patients.

Natural sources of zinc include mushrooms, beans, chickpeas and nuts.

Most fruits and vegetables do have a fair amount of zinc, she says. Zinc is very important.

She tells patients who would prefer a supplement that they can try 50 milligrams of zinc a day.

Vitamin C is most traditionally associated with a perceived defense against ailments like the common cold.

Many patients during this time will down glasses of orange juice or take megadoses of vitamin C, Zabel Tossounian says. First of all, orange juice contains a lot of carbs.

People wanting to limit carbs should stay away or stick to one serving, she says. Those who are worried about acid reflux can avoid orange juice altogether in favor of a 500-milligram daily supplement. The catch: only do this if you can drink at least 64 ounces of water per day.

The reason for that is long-term, higher doses of vitamin C in some patients can increase the risk of kidney stones, Zabel Tossounian says. Another option is to only take a vitamin C supplement during the fall and winter months.

Salmon: a good source of protein and healthy fats.Eric Piermont | AFP via Getty Images

Zabel Tossounian says that in order to avoid lopsided diets that are too heavy on the carbs, for instance, she counsels patients to make one third of their plate low-fat protein, one third vegetables and one third minimally processed starch.

Salmon is a good go-to protein and supplies necessary healthy fats, she says. Another option is baked or boiled (not deep-fried) chicken as long as the skin is removed.

Vegans and vegetarians can opt for beans, bean-based pastas and avocado for protein (and healthy fats). They can also choose plant-based meat substitutes, though Zabel Tossounian says to watch the fat content on your favorite plant-based burgers. Either limit how many times theyre in the rotation or cut down on fats and oils elsewhere in your meal.

She tells patients to limit red meat ideally lean cuts to no more than twice per week.

About those processed carbs. A lot of patients have been coming to Zabel Tossounian with weight gain in the pandemic what some have been calling the COVID 19.

In the beginning of the pandemic, aisles that normally stocked flour and sugar were half (or all) empty since many people started baking.

They loved it and they did with their families, she said. As we know, food, in all cultures, is a way of connecting with your loved ones. The kitchen became the most important room in the entire home.

Has your kitchen become a production line for cakes and cookies in the pandemic?Sarah Rice | The Star-Ledger

Why not focus on food when you can plan your day around the meal youre going to have at night? Of course, that makes it easier to overeat or stray from good eating, especially if theres a sense of reward involved.

A lot of it comes from entitlement, Zabel Tossounian says. Had a bad day at work or had a difficult Zoom meeting? You know, Im entitled to that Snickers bar. It gives temporary satisfaction. All of us do it, were human.

She suggests eating clean 80 to 90% of the time and leaving a bit of room for indulgence.

More vitamin D and C may not mean much without vitamin sleep and exercise.

Moving for at least 30 minutes five days a week can help us feel better.

Why? Its not just the lack of guilt for not exercising were talking about here. The happy hormones, or endorphins, released during a workout can help to ease stress, anxiety and depression.

This 24 Hour Fitness gym in Springfield reopened in September. If you can't get to a gym or don't feel comfortable going, there are many free options for online workouts. Patti Sapone | NJ Advance Media

Another benefit of exercise is that when you start thinking about how many pushups you may need to cancel out a candy bar, you may think twice and temper emotional eating, Zabel Tossounian says.

Even if your gym has gone out of business, there are ways to stay fit in the winter. Zabel Tossounian often recommends that patients check out free resources like the YMCA 360 website, which has on-demand fitness videos, or workouts on the Nike Training Club app.

Some local gyms are still offering online classes and virtual memberships to a wide range of workout programs are available online.

Thank you for relying on us to provide the journalism you can trust. Please consider supporting NJ.com with a subscription.

Amy Kuperinsky may be reached at akuperinsky@njadvancemedia.com and followed at @AmyKup on Twitter.

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How your diet could help boost immunity as COVID-19 and the flu loom - nj.com

This article was originally published onCannabis & Tech Today, and appears here with permission.

Do you know that incorporating hemp seed into your diet comes with loads of health benefits?

This superfood is loaded with ahigh concentration of beneficial minerals and vitamins.

If you are looking to add hemp seeds to your diet, you should know how to use them and why theyre beneficial.

Here, you will learn about their health benefits and how to incorporate them effectively into your day-to-day diet.

Hemp plants are a special type ofCannabis sativagrown primarily for industrial use.

This plant produces hemp seeds.

Further, hemp plants are versatile, resilient, and grow extremely fast.

These plants can be processed and refined to produce a wide range of useful products, including paints, clothing, biofuel, biodegradable plastics, among others.

It will interest you to know that hemp seeds THC content is minimal.

Therefore, they are not psychoactive and do not get you high when you consume them.

One significant hemp strain that you should know is the Sour Diesel hemp flower.

It is a hybrid of Super Skunk and Chemdawg 91.

The strain has a unique aroma, flavor, and effect.

It has been used to develop other hemp strains.

Its well balanced andSour Diesel hempis a powerful antioxidant.

You might not reap this products full health benefit if you dont consume it the right way.

In other words, you must eat the right amount of these seeds for significant results.

Adding theseedsto your diet is straightforward.

You can add them to your salad or take them raw and even add the product to muffins, homemade bars, and other baked foods.

Hemp seeds come with a nutty flavor that is similar to that of pine nuts and sunflower seeds.

To gain the full health advantages of hemp seed, you must not exceed the products recommended daily intake.

Bear in mind that your daily intake might change if you intend to use the seed as a food supplement or treat a particular health condition.

Generally, the minimum recommended daily consumption of shelled hemp seeds is 42g.

If you plan to use hemp seed as a medication or food supplement, do not hesitate to contact your nutritionist or health care professional for advice.

Hemp seeds andCBD hemp oilare now available online from a variety of retailers.

With hemp seeds, you can enjoy the health benefits of cannabis without feeling the high.

Virtually all parts of the hemp plant are nutritious.

Apart from that, they containCBD, which can help alleviate the symptoms of several ailments.

Here are some of the health advantages of incorporating hemp seed in your daily diet:

Hemp seedcontains beneficial ingredients that help to keep your skin smooth and glowing.

The product contains Vitamin E and omega fatty acid that nourishes the skin, improving your skin texture.

Furthermore, it may also reduce the damaging effects of some environmental pollutants like Ultra Violet rays, dirt, among others, ensuring that your skin feels and looks attractive.

Hemp seed can also be used to treat skin disorders.

It contains the right proportion of Omega 3, responsible for alleviating skin conditions like eczema.

It works by moistening the affected region, reducing inflammation, and removing skin patches.

Furthermore, these seeds can alleviate psoriasis by minimizing water loss from the skin.

Hemp seed also reduces dark circles, pigmentation, fine lines, and the appearance of wrinkles by maintaining the skins oil level.

Hemp seeds are also useful for weight management as it contains abundant fiber that can help boost the digestion rate.

These seeds contain soluble and insoluble fibers.

The presence of both fibers in the seed helps to minimize belly fat.

The soluble fibers enhance the activities of gut microbes that can digest soluble nutrients. Also, insoluble fibers minimize toxin deposits in the body and improve gut health.

Stress can influence both the mental and physical well-being of the body, affecting an individuals overall condition adversely.

Some of the problems associated with chronic stress are premature aging, insomnia, loss of appetite, overheating, and an increased chance of developing health issues.

This superfood contains a large proportion of micronutrients that helps combat the symptoms of stress disorder in people.

It reduces stress by supplying the body with essential nutrients that will enable you to stay healthy.

Some of these nutrients include calcium, zinc, arginine, calcium, magnesium, glutamine, etc.

Hemp seeds also contain magnesium, a nutrient that improves thequality of sleep.

Therefore, you can alleviate insomnia and other stress-induced sleep disorders with the proper intake of this product.

The presence of omega fatty acid in Hemp seed gives it the ability to improve the health condition.

This superfood can maximize good cholesterol and reduce triglycerides in the body to enhance an individuals health.

Furthermore, it reduces the chances of developing conditions that restrict blood flow to the heart and boost artery pressure by balancing platelet aggregation.

Hemp seed is a dominant source for omega acid because it comprises bothomega-6 and omega-3, the most significant fatty acid.

It can also stimulate the production of docosahexaenoic omega acid (DHA) and alpha-linoleic acid (ALA) in the body, which could minimize the chances of developing health conditions.

Hemp seed can be used in the treatment of inflammation and alleviate the pain associated with it.

Gamma-linolenic acid (GLA) is one of the constituents of Hemp seed that can reduce the severity of joints, tissue, and muscle inflammations; and alleviate pain in people suffering from intense pain.

This product has an antioxidant property, which makes it useful in treating muscle cramps and discomfort.

Apart from their nutritional benefits, you can use hemp seeds to combat and alleviate several health conditions that cause discomfort and pain in the body.

You can take the seeds raw, press to make oil, or grind them into a fine meal.

You should endeavor to visit your doctor or nutritionist for the recommended daily intake if you intend to use it to supplement or treat a health condition.

Read the original Article onCannabis & Tech Today

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Q: I have a bit of squamous cell skin cancer on my face. Im hoping that black salve will knock it out without my having to have surgery or radiation. My wife says I have to ask you first. So?

Hank F., Livingston, N.J.

A: Smart woman, your wife. Black salve is dangerous. While sellers claim it kills skin cancer cells and leaves healthy cells untouched, it actually erodes your skin, causing permanent scarring and disfigurement, often triggers serious infection and leaves cancer cells deep in the skin untouched. The Food and Drug Administration recently issued an alert saying that it should not be used to treat any condition, especially skin cancer.

What is this menace? It is a salve, cream or paste containing sanguinarine, Sanguinaria canadensis, or bloodroot, alone or in combination with zinc chloride. In some instances, the corrosive ingredients are listed on the ingredients label as inactive. The FDA says the ointment is sold as black salve, drawing salve, red salve, Cansema, bloodroot, Indian Herb, Hawk Dok Natural Salve, Black Drawing Ointment and other names.

Squamous cell cancer is the second most common form of skin cancer in the U.S., accounting for 15% of cases. Fortunately, its usually easily treated. The key is not to delay especially by messing around with dangerous, unproved remedies.

While were on the subject, there are many bogus cancer cures available online, and the use of all of them simply postpones effective treatment. The FDA says signs that a so-called cancer treatment is useless at best and dangerous at worst are claims that the product:

Treats all forms of cancer

Shrinks malignant tumors

Selectively kills cancer cells and tumors, leaving healthy cells intact

Is more effective than chemotherapy

There are complementary treatments (meditation, acupuncture, yoga, diet, exercise) that cancer specialists know help improve outcomes of treatment with proven medical therapies. So ask your doc about those, but avoid alternatives to proven care or youll risk making the outcome of your diagnosis far worse than it need be.

Q: I am supposed to beef up my red blood cell count Im anemic. But I am a pescatarian. What foods will help if I dont eat meat or dairy?

Joyce H., Chelsea, Vt.

A: While anemia can have a wide range of causes, including bone marrow disease, cancer, Crohns disease, ulcerative colitis, peptic ulcer, celiac disease, kidney disorders and inherited conditions such as sickle cell anemia, nutrition-related anemia is the most common form. Fortunately, it can be eased by making diet changes and, if needed, taking iron supplements.

It often goes undiagnosed because the fatigue it causes can be attributed to everything from stress to sleep apnea. Then, if it gets too severe, it can lead to rapid heart rate, dizziness, shortness of breath and, when related to a lack of vitamin B12, dementia-like symptoms.

Make sure your doctor continues to monitor your symptoms and bloodwork to see if you need supplements, but your food choices can help a lot even if you dont eat red meat.

Eating fish means you are able to access a great natural source of iron. Tuna, haddock and sardines are iron-rich. Around 3 ounces of sardines contain 1.7 grams of iron.

Vegetables such as beans, lentils and cooked dark, leafy greens deliver an important additional amount of iron, but you may need to eat vitamin-C-rich foods with them to promote better iron absorption. So double up those vegetables with berries (strawberries), citrus fruits, peppers, tomatoes and broccoli.

Certain whole grains are also loaded: Teff, quinoa, barley and whole wheat tortillas should be part of your weekly menus. Iron-fortified oatmeal is also a good source.

And to protect yourself from anemia related to a B12 deficiency, you should take half a multivitamin twice a day, or include nutritional yeast, fortified plant-based milks from oats, almonds, cashews, soy or hemp, and tempeh, algae/seaweed, and mushrooms in your diet.

Mehmet Oz, M.D. is host of The Dr. Oz Show, and Mike Roizen, M.D. is Chief Wellness Officer Emeritus at Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at youdocsdaily(at sign)sharecare.com.

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The risks of alternative cancer treatment; Diet-caused anemia - The Union Leader

Looking for an effective weight loss diet? Try the low-calorie, high-protein Atkins diet  |  Photo Credit: iStock Images

New Delhi: The Atkins diet is popular among people who enjoy eating different types of food. The basic idea behind the Atkins diet is to impose restrictions on the intake of certain kinds of carbohydrates to aid the process and maintenance of weight loss.

It also helps in improving one's eating habits. This diet promotes the intake of healthy fats that can help improve levels of 'good' HDL cholesterol in the blood. Furthermore, it encourages protein intake, which would mean the consumption of fewer calories as protein induces a feeling of being full. The Atkins diet has four phases to it.

The foods allowed include eggs, sardines, salmon, coconut oil, avocado oil, chicken, pork, bacon, spinach, asparagus, kale, sunflower seeds, almonds, walnuts, dark chocolate,green tea and coffee. Limited amounts of alcohol are also allowed.

The food to be avoided are candy, soft drinks, canola oil, soybean oil, wheat, rice, potatoes, bananas, grapes, apples, turnips, carrots, lentils, chickpeas and beans.

Bottom line: If you are looking for a healthy and easy to follow a diet to start your weight loss plan, the Atkins diet would be an effective choice to go with.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Looking for an effective weight loss diet? Try the low-calorie, high-protein Atkins diet - Times Now

Maintaining a healthy diet full of fiber will go a long way to keep your colon healthy, according to Dr. Esther Cha, a colorectal surgeon at St. Mary Medical Center in Langhorne. She suggests patients eat25 grams of fiber a day by adding a variety of fruits, vegetables, cereals and breakfast bars to the menu. She also urges people to drink plenty of water to maintain good bowel health.

She suggests people begin getting colonoscopies around the age of 45. 50 used to be the suggested age, but she says doctors are seeing colon polyps and cancers in younger patients, perhaps because of changes in diet andlifestyle coupled withgenetics. Anyone with a family history of colon cancer should consider getting a colonoscopy at a younger age. Dr. Cha says problems found early are more easily treated.

She adds that changes in surgical procedures, such asminimally invasive and robotic operations are making procedures easier for patients.Incisions are smaller, there is less reliance on narcotics for pain management andrecovery time is faster. She adds that changes in post surgical care and protocols have also improved the time it takes for bowel function to return and for a patient to return to normal activity.

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Keep Your Colon Healthy with a Diet Full of Fiber - RADIO.COM