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Authors: C.N.S. Ph.D. Ann Louise Gittleman
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margarine, no matter what you may have heard to the contrary. Yes, butter does contain saturated fat, but our bodies can handle saturated fats in small amounts. Far more damaging to the human body than saturated fats are
trans-fats—
hydrogenated and partially hydrogenated oils found in products like margarine. Our bodies were not designed to handle these unnatural fats, which are now known to lower “good” HDL cholesterol levels, raise “bad” LDL levels, and increase the risk of heart disease. The French seem to prove this point: they eat butter and other forms of saturated fats but no trans-fats (and also less sugar). Consequently, they have a much lower rate of heart disease than Americans do. Excessive use of butter isn’t good either, but using a little bit of butter is far better than using any margarine.
110 Cheese and cottage cheese: reduced-sodium cheese and low-sodium, dry-curd cottage cheese. (If cheese is eaten moderately, this substitution is not necessary for most individuals. It is helpful, however, for individuals who need to greatly reduce their overall sodium intake or for those who want to reduce the salt content in a particular meal that contains these ingredients.)
THE FINE ART OF MODERATION
111Do not restrict yourself so much that you end up bingeing on salt. Human nature is such that we always seem to yearn for things we aren’t supposed to have. My philosophy is to go ahead and satisfy your taste for salt, but do so intelligently and moderately. In the long run, this strategy is more effective and
better for you
than total abstinence, which can cause health problems.
112Substitute healthy salty snacks for salty junk food. (This book will show you how.) Then eat these treats slowly, so your taste buds can savor every salty morsel.
113 Split salty foods with others and replace the food you’re missing with more fresh foods. In other words, instead of devouring half of a high-salt pizza, have a slice or two along with a big, fresh, low-sodium salad.
114Allow yourself indulgences during special occasions and vacations as long as you resume a healthier, lower-sodium diet once your regular routine begins again.
115 Do the best you can to avoid foods that contain unnecessary sodium, but don’t berate yourself if you aren’t always perfect. If you ate more salt today than you would have liked, accept it and just vow to eat better tomorrow.
116Remember that while avoiding table salt is important for good health, it is not the
only
thing that promotes health. By all means, try to get the salt out of your diet, but not to the point of obsession. Be sure to keep salt reduction in perspective with other factors that contribute to a healthy quality of life: avoidance of unhealthy trans-fats, refined sugar, refined carbohydrates, and chemicals; regular exercise; a positive self-image; and meaningful work and personal relationships.
Get the Salt Out of Your Water
W ater. The only liquid that by itself is a nutrient to humans. This indispensable fluid comprises almost two-thirds of the body’s mass and hydrates every living cell. Water also transports nutrients into vital organs like the heart and carries away waste material. Water is so important to human health that we can go a week or more without food but only three to five days without water.
Unfortunately, most of us have taken water for granted. For decades, we’ve used water carelessly for our own convenience, without realizing that we’ve been contaminating one of the most important substances that nourishes us. Our use of water softeners is a perfect example of our neglectful use of water. By removing beneficial calcium and magnesium from hard water and replacing these minerals with excessive amounts of sodium, we have altered water so that it may help soaps lather up better, but we also have altered it so that it is a health hazard for ourselves and an environmental hazard for our planet.
Humans can’t survive long on salty water.
trans-fats—
hydrogenated and partially hydrogenated oils found in products like margarine. Our bodies were not designed to handle these unnatural fats, which are now known to lower “good” HDL cholesterol levels, raise “bad” LDL levels, and increase the risk of heart disease. The French seem to prove this point: they eat butter and other forms of saturated fats but no trans-fats (and also less sugar). Consequently, they have a much lower rate of heart disease than Americans do. Excessive use of butter isn’t good either, but using a little bit of butter is far better than using any margarine.
110 Cheese and cottage cheese: reduced-sodium cheese and low-sodium, dry-curd cottage cheese. (If cheese is eaten moderately, this substitution is not necessary for most individuals. It is helpful, however, for individuals who need to greatly reduce their overall sodium intake or for those who want to reduce the salt content in a particular meal that contains these ingredients.)
THE FINE ART OF MODERATION
111Do not restrict yourself so much that you end up bingeing on salt. Human nature is such that we always seem to yearn for things we aren’t supposed to have. My philosophy is to go ahead and satisfy your taste for salt, but do so intelligently and moderately. In the long run, this strategy is more effective and
better for you
than total abstinence, which can cause health problems.
112Substitute healthy salty snacks for salty junk food. (This book will show you how.) Then eat these treats slowly, so your taste buds can savor every salty morsel.
113 Split salty foods with others and replace the food you’re missing with more fresh foods. In other words, instead of devouring half of a high-salt pizza, have a slice or two along with a big, fresh, low-sodium salad.
114Allow yourself indulgences during special occasions and vacations as long as you resume a healthier, lower-sodium diet once your regular routine begins again.
115 Do the best you can to avoid foods that contain unnecessary sodium, but don’t berate yourself if you aren’t always perfect. If you ate more salt today than you would have liked, accept it and just vow to eat better tomorrow.
116Remember that while avoiding table salt is important for good health, it is not the
only
thing that promotes health. By all means, try to get the salt out of your diet, but not to the point of obsession. Be sure to keep salt reduction in perspective with other factors that contribute to a healthy quality of life: avoidance of unhealthy trans-fats, refined sugar, refined carbohydrates, and chemicals; regular exercise; a positive self-image; and meaningful work and personal relationships.
Get the Salt Out of Your Water
W ater. The only liquid that by itself is a nutrient to humans. This indispensable fluid comprises almost two-thirds of the body’s mass and hydrates every living cell. Water also transports nutrients into vital organs like the heart and carries away waste material. Water is so important to human health that we can go a week or more without food but only three to five days without water.
Unfortunately, most of us have taken water for granted. For decades, we’ve used water carelessly for our own convenience, without realizing that we’ve been contaminating one of the most important substances that nourishes us. Our use of water softeners is a perfect example of our neglectful use of water. By removing beneficial calcium and magnesium from hard water and replacing these minerals with excessive amounts of sodium, we have altered water so that it may help soaps lather up better, but we also have altered it so that it is a health hazard for ourselves and an environmental hazard for our planet.
Humans can’t survive long on salty water.
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