Healthy Airport Snacks

The article “11 Things Nutritionist Eat at the Airport- and 4 They Avoid” discusses various healthy snacks to eat when spending time at the airport. It is easy to indulge in unhealthy temptations, but these habits can cause stomach issues or sugar crashes, according to Ginger Hultin, a RDN. When eating at the airport, it can actually be beneficial to bring items from home. Autumn Ehsaei, RDN, suggests bringing snap peas, mandarins, raw nuts, and trail mix. Within airports though, there are usually options for fresh fruits and vegetables. These items can provide fiber, water, and feelings of energy. 

Another snack that is healthy to eat while spending time in the airport is yogurt. Full fat yogurt can assist with keeping you full and for metabolism. If the yogurt is not full fat, Sydney Greene, RD, suggests grabbing a bag of raw nuts or a packet of nut butter. Not all yogurts are healthy choices though, especially given their sugar content, so it is important to look at the nutrition label. If you are craving something sweet, dark chocolate can be a nice option. It is filled with antioxidants and is best when it is at least 70-80% cocoa. Smoothies are a healthy airport snack because they are typically not filled with many calories. One tip from a naturopathic doctor, Luisa Szakacs, is to avoid ones with a “smoothie blend” because of the unnatural ingredients it can contain. If the ingredients include “natural flavorings” that is also something to avoid in smoothies. Nuts and seeds can provide protein, fat, and fiber for flights. Sodium intake should be monitored so unsalted nuts and seeds may be the best option when consuming this snack. Although nuts have many healthy components, they are high in fat and calories so portion control should be exercised. Other healthy protein sources that can keep you full at the airport include hard boiled eggs, chicken, and hummus.

Oatmeal is a snack that can keep you full during a flight due to the fiber it contains. Protein bars should have less than 10 grams of sugar and few ingredients. Salads are a healthy option for a meal at the airport. Some ingredients to avoid in salads include creamy dressings and crunchy noodles. Salads that contain vegetables, protein, beans, and dressing on the side are some of the best options. 

Each nutritionist that was interviewed for the article suggested drinking plenty of water because of the dehydration effect that flying can have. It is best to start the day with plenty of water and when in the airport bring a reusable bottle or buy a plastic one that you can refill often during the flight. Some foods to avoid while in flight include ones you are not used to, or high-risk options that may potentially lead to foodborne illnesses such as buffets, mayo-based or creamy salads, and raw seafood. Additional foods that should be avoided are ones that are salty such as chips and crackers and sugary foods that may lead to feelings of irritability and low energy. 

To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: http://time.com/5197380/food-nutritionists-eat-at-airport/

Salt

In the article titled, “Is Salt Bad for You - Or Not?” the authors discuss the role that salt plays in the body. Salt has been seen as a contributor for high blood pressure and heart disease for almost 50 years, although some experts argue that salt is critical and not necessarily a problem for some people. These experts state that there is inconsistent research about how sodium could cause increased blood pressure, and there may even be issues when not enough sodium is consumed in a diet. 

“Salt” and “sodium” are often used interchangeably when discussing health concerns. What we consume is considered salt, while sodium is typically what experts are most concerned about. In general, Americans typically consume 3,400 mg of sodium each day, which is approximately 1.5 teaspoons of salt. The USDA and Health and Human Services Dietary Guidelines suggest a daily intake of 2,300 mg, while the American Heart Association and the Academy of Nutrition and Dietetics suggest 1,500 mg per day. The amount of salt that is consumed in an American diet is generally found in the processed foods that people consume. Other types of sodium that might be included in foods we consume include sodium bicarbonate, monosodium glutamate, sodium benzoate, sodium saccharin, and sodium nitrate and nitrite. These types of sodium can be associated with adverse side effects. Processed foods often do not contain potassium to balance out the sodium, which is critical for electrolyte balance. 

Experts argue that it’s more about improving your diet rather than managing salt intake. 360,000 Americans die from high blood pressure each year, but not everyone is sensitive to salt and a meta-analysis showed that reducing salt in those without high blood pressure only slightly reduced blood pressure. In those with hypertension, there was only weak evidence of the benefit of reducing salt. One of the leading sodium researchers, Niels Graudal, explains that if you have a healthy diet, you shouldn’t have to worry about sodium intake. 

Salt is an important part of overall health due to a few reasons. The amount of salt each person should consume depends on activity level, water intake, genes, and other factors. Sodium chloride plays a role in muscle contraction, nerve-impulse function, blood pressure, regulating blood volume, reducing bacterial growth, creating hydrochloric acid in aiding digestion, and helping absorb vitamin C. A lack of sodium can disrupt hormone balance, cause insulin resistance, and even cause an increased cholesterol and triglycerides in the bloodstream. Certain health conditions such as IBD, celiac disease, and gluten intolerance can inhibit salt absorption. Sleep apnea, hypothyroidism, and kidney disease can cause salt to be loss. 

To attain a more balanced diet that reduces processed fats and flours, you can include grassfed meat, vegetables, whole grains, and bitter greens. Adding sea salt to your diet can assist the body because it contains trace minerals like magnesium, calcium, potassium, and bromide. When using salt in a diet, it is best to use fresh, natural salts that can vary in color from white to pink, or even black to blue. It should enhance textures and taste of food. Salt stays most fresh in glass or plastic containers that are more high-quality. Higher quality salt will typically cost more than table salt, between $0.25 and $1 an ounce. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/is-salt-bad-for-you-or-not/