Chic-Shuk Secrets

Is Salt Really Bad for our Diet?

There is no doubt that in order to maintain a healthy lifestyle diet we should all eat low fat food and drink a lot of water on a regular daily base, right?!  It is also known that baked is better then fried, that sweets normally contain too many carbs and “empty calories” and that cholesterol is bad. We do remember that whole grain is much better then white and that fruits and vegetables are always the best preferable snacks.  When it comes to a diet, there are many well known “roles” as some of the above and one important rule is less sodium. However, many of you must have asked yourself at some point- Why Salt? Is Salt Really Bad for us? What is there to Sodium that is restricted to weight watchers and many diet programs?  True, for years we were told that salt can higher our blood pressure, though new and recent studies claims that salt by itself is not enough to higher blood pressure and does not necessarily raise the risk of heart disease. Sodium is naturally being balanced by another mineral- Potassium. Banana, for example, is high in potassium.  Make sure you get enough of that mineral.  

However, what is there to salt and loosing weight?

Everybody loves to sprinkle a dash of salt on their meals so then why is Sodium being restricted? Salt does not cause your body to gain or lose fat. In fact, salt has no calories. Basically, high consumption of salt can results in temporary weight gain as it causes your body to retain water. Conversely, low consumption of salt can result in temporary weight loss as it causes your body to expel water. You would find many crash diets which boast quick weight loss rely on foods with little or no salt content. The weight loss achieved by these diets is mostly water, and as soon as you eat foods containing salt again you regain the weight.

Sodium darkest secret is that high levels of salt in our diets usually come from calorie dense and fiber poor. You may be surprised to find that what you think are healthy food products may be high in sodium. Did you know that a bowl of Cheerios has more sodium than a serving of Ruffles potato chips? Processed and manufactured foods like those found in fast food restaurants or on supermarket shelves such as tomato sauce, soups, condiments, canned foods and prepared mixes are high in sodium and bad for our diet.  Therefore, as a result, if you adhere to a low salt diet, it will likely consist of the lower calorie, healthier foods associated with weight loss.

Cherry Tomatoes are available year-round from California, Mexico and Florida. Filled with healthy nutrition like vitamins and minerals, Cherry Tomatoes were first called TV Tomatoes since originally developed in the aim of providing a healthy snack to be eaten while watching TV. With time, the similarity to Cherries determined its final definition as “Cherry Tomatoes”. Filled with vitamins and minerals, however more expensive compare to other types of tomatoes, though totally worthwhile for their size, taste and nutrition and the protection they provide against heart disease and strokes.

In one cup of cherry tomatoes (about 20 of them) there are only 30 calories, 0 fat and 7 grams of carbs!!! You can add them to salads, serve them with dip as an appetizer or enjoy a supper healthy smart snacking choice!  

Discover more about my favorite healthy “Diet Saver” snack:

 Celery sticks dipped in light Ranch dressing:   

Fresh figs are well known for their high fiber, calcium, potassium and iron more then most other common fruits. Unfortunately they only have a short window of availability, during mid- to late summer and are incredibly delicate as well, with a shelf life of three days or less. Figs are not only healthy and contain disease-fighting antioxidants, but versatile in recipes. Even though they are nearly perfect eaten out of hand, fresh figs make delightful addition to salads, pan sauces, meat and desserts.

My Endless-Summer Fresh Figs Salad :

This Mediterranean style, contrasting tastes and texture salad, creates an amazingly main course for all of you weight watchers out there, or for anyone who can enjoy a fun, fresh taste of summer salad, all year round. The secret is simple: if you cant find fresh figs: use dried ones!

 Salad ingredients:

5 fresh figs- washed, and cut into quarters.

½ cantaloupe melon, peeled, seeded and diced.

300g washed salad mixed green

200g low fat feta cheese, cut into small pieces.

For the dressing, separately mix:

 ½ red onion, diced

1 teaspoon of Dijon mustard

1 teaspoon of honey

1 tablespoon of apple cider vinegar

4 tablespoons of extra virgin olive oil

Preparation:   Place all salad ingredients in a large salad bowl and add dressing mix just before serving.  Toss all delicately and serve!

Bread has been the greatest achievement in 10,000 years of human civilization (when first produced). As of today, since there are so many versions of bread available for us, the consumers, I recommend the low-fat whole grain wheat one, as the best bread choice you can make in order to keep a healthy lifestyle, and reduce the risk of heart disease, diabetes, and certain types of cancer.

Whole grain bread contains Fiber and Antioxidants (such as Vitamin E and B, Selenium, Iron, Zing and Magnesium) more than ordinary bread. It is hefthier, tastier, and much more nutritious than any other bread. Made from flour that has been milled from intact kernels of wheat, the whole grain bread contains the entire seed or kernel of the plant such as barley, millet, buckwheat, oat, and rye (the “whole grain”) as opposed to refined (white) flour, which has been stripped of the bran and germ.

Remember:  Being brown doesn’t make bread necessary whole wheat or whole grain! In addition, the term “multi-grain” bread, “rye” bread, “5 grain” or “7 grain” bread also doesn’t mean that they always use whole grain in their formulation! In United States and Canada, only bread labeled with “whole wheat” truly uses whole wheat flour in their processing. Other “wheat bread” may simply use a combination of white refined flour and whole wheat flour.

The key word to look for when you are shopping for bead is “whole”!