Effects of Smoking on Nutrition

Cigarettes are one of the most lethal carcinogens known to man. They are the single most common and preventable cause of cancer in society. Although most people know that cigarette smoking causes lung cancer and other respiratory illness, and it is one of the main causes of heart disease, most people do not grasp the nature and extent of how harmful tobacco is.

The combination of smoking, liberal drinking and poor nutrition conceivably elevates the risk for various chronic diseases such as cancer and cardiovascular disease. Studies show that, beyond the act of smoking itself, smokers may engage in other negative health behaviors like:

• Eating too few fruits and vegetables,
• Consuming alcohol and caffeine,
• Not getting sufficient sleep,
• Eating foods with a high fat content,
• Being physically inactive (not getting enough exercise).

A recent study conducted by professors at Berkeley shows that smoking influences nutrition in ways that cannot be accounted for in diet alone. Some of their findings are given below:

• Vitamic C: Vitamin C is an important disease-prevention antioxidant. Antioxidants are thought to help the body fight off diseases ranging from cancer to heart disease, and help stave off the degenerative effects of aging. The more a person smoke, the more vitamin C is lost from the tissues and blood. For example, Smoking just one cigarette robs the body of 25mg of vitamin C (the amount of vitamin C in an orange). But the body needs more vitamin C to counteract the damage that smoking causes to the cells. To make up for this disturbance, a smoker needs to increase their vitamin C intake to around 2000mg a day by eating more vitamin C rich foods like oranges and by taking vitaminc C supplements.

• Vitamin D: Cigarette smoking has a significant effect on vitamin D metabolism. Smokers have a 50% greater incidence of poor vitamin D levels compared with non-smokers.

• Calcium: Cigarette smoking has a significant effect on calcium metabolism. Deficient calcium absorption, of course, can lead to osteoporosis, or thinning of the bones. You don't want that to happen.

• Vitamin E: Vitamin E is believed to inhibit fatty deposits on the inner walls of the arteries. Smoking causes hardening of the arteries. Therefore, smokers may reduce their risk of developing heart disease by taking Vitamin E supplements.

• Blood Circulation: Studies have shown that cigarette smoking impairs blood circulation and blood flow from the heart (21% lower in smokers than in non-smokers).

• Increase in Blood fat: Two to four cigarettes in a row increase blood fats 200 to 400%. The average smoker has 4 to 6 times the chance of having heart disease if he's in the 45-54 year age group.

If you smoke, you need to eat even healthier than a non-smoker just to get the same nutrients. To help your body's use of nutrients, drink green tea, eat lots of fruit and vegetables, and take vitamin C and vitamin E supplements. And of course, look into quitting!

from in.com

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How Can I Follow a Low Sodium Diet?

Salt -- a crystalline substance made of sodium and chlorine that's used for seasoning food. Sounds rather benign, right? So why do so many healthcare providers tell us to follow a low sodium diet?

The truth is, eating a diet high in sodium contributes to many health concerns, such as hypertension, congestive heart failure, and heart attack. And, because excess sodium may cause fluid retention and weight gain, COPD patients may experience a worsening of dypsnea, or shortness of breath if they consume a diet high in sodium.

While a low-sodium diet isn't specifically recommended for people who have ONLY COPD, it may be recommended if you have, or are at risk for, these other issues, as many people with COPD often are (oftentimes due to a history of smoking).

Here are some tips to reduce sodium in your diet and improve your health:

Subdue Your Salt Shaker

Oh, the temptation of shaking that salt shaker into every meal that we make. Don't do it. Many of the foods we eat contain an over-abundance of salt to begin with. Adding more only increases your risk of sodium-related complications.

Use Alternative Flavoring

You'd be surprised at how delicious your foods can taste when sprinkled with some sweet basil or aromatic anise. Experiment with different herbs and spices until you find one that suits your fancy. For an added treat, grow your own herb garden.

Read Labels With a Discerning Eye

According to the Food and Drug Administration (FDA), the daily reference value (DRV) for sodium is a mere 2,400 milligrams. Keep in mind, however, that this generally applies to healthy adults and not those who have a chronic illness. The next time you go shopping, use a discerning eye when reading food labels. Avoid foods that contain a sodium content of greater than 300 milligrams per serving.

Pick Apart the Ingredients in Food

High sodium foods may not always be labeled as containing salt or sodium. Some may contain sodium compounds such as:

• Monosodium glutamate (more commonly known as MSG)
• Baking soda or baking powder
• Disodium phosphate
• Sodium nitrate or sodium nitrite
• Sodium alginate

Be mindful of these ingredients and try to make healthier food choices.

Choose Fresh as Opposed to Processed

Choose fresh fruits and vegetables over highly processed foods, such as canned goods or luncheon meats. Buy fresh and frozen meat, chicken or fish that has not been injected with a sodium type of solution. If you're not sure, ask your butcher for help.

Contain Your Condiments

Did you know that one tablespoon of ketchup (my favorite) contains 190 milligrams of sodium? Condiments like dips, relishes, mustard, ketchup and salad dressings are packed with sodium -- something to keep in mind when you are adorning your favorite foods with them.

In addition to following a low sodium diet, remember that water is a natural diuretic and generally speaking, wherever water goes, sodium follows. Be sure to drink at least 8, eight ounce glasses every day, unless you are told otherwise.

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Healthier fast food at fried chicken chains

Although certain chains have been advertising “no trans fats” in their food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27 grams of fat, and 970 mg of sodium. A healthier choice is the drumstick, which has 160 calories, 10 grams of fat, and 370 mg of sodium. Alternatively, if you like the breast meat, take off the skin and it becomes a healthy choice at 140 calories, 2 grams of fat, and 520 mg of sodium.

Some tips for making smarter choices at fast food chicken restaurants:

The Big Fried Chicken Chains

Less healthy choices Fried chicken, original or extra-crispy. Teriyaki wings or popcorn chicken Caesar salad Chicken and biscuit “bowl” Adding extra gravy and sauces

Healthier choices Skinless chicken breast without breading Honey BBQ chicken sandwich Garden salad Mashed potatoes Limiting gravy and sauces

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Healthier fast food at burger chains

Figuring out healthier options at your favorite fast food burger chain can be tricky. A typical meal at a burger joint consists of a "sandwich", some fries and a drink, which can quickly come in at over 1700 calories for something like Burger King's Triple Whopper with a large fries and a 16 oz. soda. A better option would be a regular single patty burger, small fries, and water, which is about 500 calories. Alternatively you may enjoy a veggie burger smothered in grilled onion and mushrooms. Or if you want a large beef burger, then skip the fries and soda and have a side salad and water instead.

The Big Burger Chains

Less Healthy choices Double-patty hamburger with cheese, mayo, special sauce, and bacon Fried chicken sandwich Fried fish sandwich Salad with toppings such as bacon, cheese, and ranch dressing Breakfast burrito with steak French fries Milkshake Chicken “nuggets” or tenders Adding cheese, extra mayo, and special sauces

Healthier choices Regular, single-patty hamburger without mayo or cheese Grilled chicken sandwich Veggie burger Garden salad with grilled chicken and low-fat dressing Egg on a muffin Baked potato or a side salad Yogurt parfait Grilled chicken strips Limiting cheese, mayo, and special sauces

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Top tips for healthy eating at fast food restaurants

Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.

Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.

“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.

Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.

Watch portion size - an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.

Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.

Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.

Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control.

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Healthy Fast Food

Tips for Making Healthier Fast Food Choices

America has been called a "fast food nation" and for good reason. Everyday, one out of four Americans eats fast food. If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually the healthiest one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist.
As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants.

Learning to make healthier choices at fast food restaurants

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.

If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.

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