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What’s the difference between MSG and table salt? A chemist explains

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> It’s dinner time. You’ve worked hard to prepare a nutritious and tasty meal. But after taking your first bite you feel something is missing. Perhaps you should have added more salt? Pepper? Or maybe even something more exotic like monosodium glutamate, better known as MSG? There are many <a href="https://theconversation.com/explainer-what-are-e-numbers-and-should-you-avoid-them-in-your-diet-43908">food additives</a> used in both home cooking and commercial products. These ingredients improve the flavour, smell, texture, appearance and longevity of foods. Salt and MSG are two well-known food additives. Both contain sodium, but there are plenty of differences which you can use to your benefit. <h2>What is a salt?</h2> Salts are made of positively and negatively charged components called ions. Salts generally dissolve in water, and are brittle. The names of salts often feature a metal (positively charged) followed by a non-metal (negatively charged). The common kitchen ingredient we call “salt” is just one type of salt. To distinguish it from all other salts, we should more specifically refer to it as “table salt”. Chemically, it’s sodium chloride. <h2>Sodium chloride</h2> After the quick chemistry lesson above, we can see that table salt, sodium chloride, contains a positively charged sodium and a negatively charged chlorine. These charged components are arranged in crystals of salt in a regular repeating pattern. Each sodium ion is surrounded by six chloride ions and each chloride ion is surrounded by six sodium ions. This arrangement gives the crystal a “cubic” form. If you look closely at salt, you may see cube-shaped crystals. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>The chemical structure of table salt forms a cube of sodium and chloride ions. <a class="source" href="https://www.shutterstock.com/image-vector/sodium-chloride-nacl-structure-ionic-crystal-2417242373">Sandip Neogi/Shutterstock</a></figcaption></figure> Sodium chloride is very abundant. It is found <a href="https://theconversation.com/i-have-always-wondered-why-is-the-sea-salty-83489">dissolved in Earth’s oceans</a>. Mineral deposits of salt, known as halite or rock salt, formed from the evaporation and crystallisation of ancient seas. Depending on the source, the salt may contain many other trace minerals that can even add colour to it, such as the pink-coloured Himalayan salt from Pakistan. Salt can also be fortified with <a href="https://www.who.int/publications/i/item/9789240053717">sodium iodide</a> as a public health measure. Describing the taste of salt is quite difficult without using the word “salty”. It’s a very common food additive, as it is so abundant and versatile. It is an essential ingredient for many traditional food preservation techniques for meats (pork and fish), vegetables (kimchi, sauerkraut and pickles), and dairy (cheese and butter). Salt is considered a universal flavouring agent. It can mask bitter flavours and bring out sweet, sour and <a href="https://theconversation.com/the-asian-roots-of-umami-the-fifth-taste-central-to-thanksgiving-fare-50699">umami</a> (savoury) ones. Despite popular depictions of <a href="https://theconversation.com/that-neat-and-tidy-map-of-tastes-on-the-tongue-you-learned-in-school-is-all-wrong-44217">taste maps</a>, there is no one place on the tongue where we taste salt. Other sodium salts can also give a “salty” taste, but the effect declines (and can even turn to bitter) with negatively charged components other than chloride. <h2>MSG or monosodium glutamate</h2> Monosodium glutamate is also a salt. The glutamate is the negatively charged form of glutamic acid, an amino acid that is found in nature as a building block of proteins. MSG, and more generally glutamates, are found in a wide range of foods including tomatoes, Parmesan cheese, soy sauce, dried seaweeds, Worcestershire sauce and protein-rich foods. All of these foods impart umami flavours, which are described as savoury or meaty. Commercial MSG is not extracted from the environment but produced by bacterial fermentation. Glucose is converted to glutamic acid, which is further processed by adding sodium hydroxide to form MSG (and water). MSG is sold as crystals, but they have a long, prismatic shape rather than the cubic form of sodium chloride. It’s worth tasting a few crystals of MSG directly to experience the native taste of umami. Despite decades of bad press and concern, <a href="https://theconversation.com/msg-is-back-is-the-idea-its-bad-for-us-just-a-myth-or-food-science-237871">MSG is considered safe</a> to consume in the concentrations typically found in or added to foods. Table salt and MSG both contain sodium, but at different percentages of the total weight: table salt has around 40% sodium, versus just 14% in MSG. You are also more likely to be routinely adding table salt to your food rather than MSG. Eating too much sodium is well known to be unhealthy. <a href="https://theconversation.com/this-salt-alternative-could-help-reduce-blood-pressure-so-why-are-so-few-people-using-it-221409">Potassium-enriched substitutes</a> have been suggested for a range of health benefits. <h2>A flavour enhancer</h2> The flavour of MSG can be elevated further by combining it with other food additives, known as sodium ribonucleotides. Japanese and Korean cooks figured this secret out long before chemists, as boiling dried fish and seaweed produces foundation stocks (dashi) containing a mix of naturally sourced glutamates and ribonucleotides. Ribonucleotides are classified as “generally considered as safe” by <a href="https://www.cfsanappsexternal.fda.gov/scripts/fdcc/index.cfm?set=FoodSubstances&id=DISODIUMINOSINATE&sort=Sortterm_ID&order=ASC&startrow=1&type=basic&search=disodium">food standards authorities</a>. Humans consume many grams of the natural equivalent in their diets. What can be more problematic are the carbohydrates- and fat-rich foods that have their flavours enhanced, which can potentially lead us to eat excessive calories. The combination of MSG and ribonucleotides produces a more-ish sensation. Next time you see a bag of potato chips or instant noodles, have a quick look to see if it contains both MSG (E621) and a ribonucleotide source (E627–E635). I personally keep a jar of MSG in my kitchen. A little goes a long way to elevate a soup, stew or sauce that isn’t quite tasting the way you want it to, but without adding too much extra sodium.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237668/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/whats-the-difference-between-msg-and-table-salt-a-chemist-explains-237668">original article</a>. </div>

Food & Wine

Dog care below freezing − how to keep your pet warm and safe from cold weather, road salt and more this winter

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a> Time outside with your dog in the spring, summer and fall can be lovely. Visiting your favorite downtown café on a cool spring morning, going to a favorite dog park on a clear summer evening or going on walks along a river when the leaves are changing color are all wonderful when the weather is favorable. But in much of the country, when winter rolls around, previously hospitable conditions can <a href="https://theconversation.com/is-winter-miserable-for-wildlife-108734">quickly turn chilly and dangerous</a> for people and pups alike. Winter brings some unique challenges for dog owners, since dogs still need activity and socialization during colder seasons. Studies have shown that dog owners are almost 50% less likely to walk their dogs <a href="https://doi.org/10.3390/ani11113302">when the weather gets cold</a>. Knowing the basics of winter safety is critical to maintaining a healthy lifestyle for your dog. I am an <a href="https://www.vetmed.ucdavis.edu/faculty/erik-olstad">assistant professor</a> at the University of California Davis School of Veterinary Medicine who weathered polar vortexes with my dog while living in Michigan early in my career. While I’ve since moved to sunny California, I’ve seen how quickly frigid temperatures can turn dangerous for pets. <h2>Breed and age differences</h2> Not all dogs have the same abilities to deal with cold weather. A short-coated dog like a Chihuahua is much more susceptible to the dangers of cold weather than a thick-coated husky. When the weather dips below 40 degrees Fahrenheit (4 degrees Celsius), the well-acclimated husky may be comfortable, whereas the Chihuahua would shiver and be at risk of hypothermia. Additionally, if your dog is used to warm weather, but you decide to move to a colder region, the dog will need time to acclimate to that colder weather, even if they have a thick coat. Age also affects cold-weather resilience. Puppies and elderly dogs can’t withstand the chill as well as other dogs, but every dog is unique – each may have individual health conditions or physical attributes that make them more or less resilient to cold weather. <h2>When is my dog too cold?</h2> Pet owners should be able to recognize the symptoms of a dog that is getting too cold. Dogs will shiver, and some may vocalize or whine. Dogs may resist putting their feet down on the cold ground, or burrow, or try to find warmth in their environment when they are uncomfortable. Just like people, <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">dogs can get frostbite</a>. And just like people, the signs can take days to appear, making it hard to assess them in the moment. The most common sites for frostbite in dogs are their ears and the tips of their tails. Some of the initial signs of frostbite are skin discoloring, turning paler than normal, or purple, gray or even black; red, blistered skin; swelling; pain at the site; <a href="https://www.britannica.com/science/ulcer">or ulceration</a>. Other <a href="https://vcahospitals.com/know-your-pet/frostbite-in-dogs">serious signs of hypothermia</a> include sluggishness or lethargy, and if you observe them, please visit your veterinarian immediately. A good rule to live by is if it is too cold for you, it is too cold for your dog. Getting your dog a <a href="https://www.cnn.com/cnn-underscored/pets/best-winter-dog-coats-jackets">sweater or jacket</a> and <a href="https://www.akc.org/expert-advice/vets-corner/protect-dogs-paws-snow-ice-salt/">paw covers</a> can provide them with protection from the elements and keep them comfortable. Veterinarians also recommend closely monitoring your dog and limiting their time outside when the temperature nears the freezing point or drops below it. <h2>Road salt dangers</h2> Road salt that treats ice on streets and sidewalks <a href="https://www.cbc.ca/news/canada/kitchener-waterloo/ice-salt-toxic-for-pets-1.5020088">can also harm dogs</a>. When dogs walk on the salt, the sharp, rough edges of the salt crystals can irritate the sensitive skin on their paws. Dogs will often lick their feet when they’re dirty, wet or irritated, and if they ingest any salt doing that, they may face GI upset, dehydration, kidney failure, seizures or even death. Even small amounts of pure salt can <a href="https://www.petpoisonhelpline.com/pet-tips/my-dog-ate-road-salt-will-they-be-okay/">disrupt critical body functions</a> in dogs. Some companies make pet-safe salt, but in public it can be hard to tell what type of salt is on the ground. After walking your dog, wash off their feet or boots. You can also keep their paw fur trimmed to prevent snow from balling up or salt collecting in the fur. Applying a thin layer of petroleum jelly or <a href="https://www.akc.org/expert-advice/lifestyle/how-to-make-your-own-paw-balm-for-winter/">paw pad balm</a> to the skin of the paw pads can also help protect your pet’s paws from irritation. <h2>Antifreeze risks</h2> <a href="https://www.britannica.com/science/antifreeze-chemical-substance">Antifreeze, or ethylene glycol</a>, is in most vehicles to prevent the fluids from freezing when it gets cold out. Some people pour antifreeze into their toilets when away from their home to prevent the water in the toilet from freezing. Antifreeze is an exceptionally dangerous chemical to dogs and cats, as it tastes sweet but can be deadly when ingested. If a pet ingests even a small amount of antifreeze, the substance causes a chemical cascade in their body that results in severe kidney damage. If left untreated, the pet may have <a href="https://www.petpoisonhelpline.com/pet-owner-blog/antifreeze-poisoning/">permanent kidney damage or die</a>. There are safer antifreeze options on the market that use ingredients other than ethylene glycol. If your dog ingests antifreeze, please see your veterinarian immediately for treatment. When temperatures dip below freezing, the best thing pet owners can do is keep the time spent outside as minimal as possible. Try some <a href="https://www.akc.org/expert-advice/lifestyle/great-indoor-games-to-play-with-your-dog/">indoor activities</a>, like hide-and-seek with low-calorie treats, fetch or even an interactive obstacle course. Food puzzles can also keep your dog mentally engaged during indoor time. Although winter presents some unique challenges, it can still be an enjoyable and healthy time for you and your canine companion.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/221709/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/erik-christian-olstad-1505284">Erik Christian Olstad</a>, Health Sciences Assistant Professor of Clinical Veterinary Medicine, <a href="https://theconversation.com/institutions/university-of-california-davis-1312">University of California, Davis</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/dog-care-below-freezing-how-to-keep-your-pet-warm-and-safe-from-cold-weather-road-salt-and-more-this-winter-221709">original article</a>. </div>

Family & Pets

I want to eat healthily. So why do I crave sugar, salt and carbs?

<a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> We all want to eat healthily, especially as we reset our health goals at the start of a new year. But sometimes these plans are sabotaged by powerful cravings for sweet, salty or carb-heavy foods. So why do you crave these foods when you’re trying to improve your diet or lose weight? And what can you do about it? There are many reasons for craving specific foods, but let’s focus on four common ones: <h2>1. Blood sugar crashes</h2> Sugar is a key energy source for all animals, and its taste is one of the most basic sensory experiences. Even without specific sweet taste receptors on the tongue, a strong preference for sugar can develop, indicating a mechanism beyond taste alone. Neurons <a href="https://www.nature.com/articles/s41593-021-00982-7">responding to sugar</a> are activated when sugar is delivered to the gut. This can increase appetite and make you want to consume more. Giving into cravings also drives an appetite for more sugar. In the long term, research suggests a high-sugar diet can affect <a href="https://www.bmj.com/content/369/bmj.m2382">mood</a>, digestion and <a href="https://pubmed.ncbi.nlm.nih.gov/33339337/">inflammation</a> in the <a href="https://www.science.org/doi/10.1126/scitranslmed.aay6218?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">gut</a>. While there’s a lot of <a href="https://www.sciencedirect.com/science/article/pii/S0149763402000040?via%3Dihub#aep-section-id23">variation between individuals</a>, regularly eating sugary and high-carb foods can lead to <a href="https://pubmed.ncbi.nlm.nih.gov/30951762/">rapid spikes and crashes</a> in blood sugar levels. When your blood sugar drops, your body can respond by craving quick sources of energy, often in the form of sugar and carbs because these deliver the fastest, most easily accessible form of energy. <h2>2. Drops in dopamine and serotonin</h2> Certain neurotransmitters, such as <a href="https://pubmed.ncbi.nlm.nih.gov/30595479/">dopamine</a>, are involved in the reward and pleasure centres of the brain. Eating sugary and carb-rich foods can trigger the release of dopamine, creating a pleasurable experience and reinforcing the craving. Serotonin, the feel-good hormone, suppresses <a href="https://www.sciencedirect.com/science/article/pii/S1569733910700886">appetite</a>. Natural changes in serotonin can influence daily fluctuations in mood, energy levels and attention. It’s also associated with eating more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5829131/">carb-rich snacks in the afternoon</a>. <a href="https://pubmed.ncbi.nlm.nih.gov/21985780/">Low carb diets</a> may reduce serotonin and lower mood. However, a recent systematic review suggests little association between these diets and risk for <a href="https://www.sciencedirect.com/science/article/pii/S0165032722013933?via%3Dihub">anxiety and depression</a>. Compared to men, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4189179/">women tend to crave more carb rich foods</a>. Feeling irritable, tired, depressed or experiencing carb cravings are part of premenstrual <a href="https://pubmed.ncbi.nlm.nih.gov/29218451/">symptoms</a> and could be <a href="https://www.ncbi.nlm.nih.gov/books/NBK560698/">linked to</a> reduced <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9928757/">serotonin levels</a>. <h2>3. Loss of fluids and drops in blood sugar and salt</h2> Sometimes our bodies crave the things they’re missing, such as hydration or even salt. A low-carb diet, for example, <a href="https://www.ncbi.nlm.nih.gov/books/NBK537084/">depletes</a> insulin levels, decreasing sodium and water retention. <a href="https://www.sciencedirect.com/science/article/pii/S1933287419302673">Very low-carb diets</a>, like ketogenic diets, induce “ketosis”, a metabolic state where the body switches to using fat as its primary energy source, moving away from the usual dependence on carbohydrates. Ketosis is often associated with increased urine production, further contributing to potential fluid loss, electrolyte imbalances and salt cravings. <h2>4. High levels of stress or emotional turmoil</h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/">Stress</a>, boredom and emotional turmoil can lead to cravings for comfort foods. This is because stress-related hormones can impact our appetite, satiety (feeling full) and food preferences. The stress hormone <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3425607/">cortisol</a>, in particular, can drive cravings for <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453000000354">sweet comfort foods</a>. A <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453000000354">2001 study</a> of 59 premenopausal women subjected to stress revealed that the stress led to higher calorie consumption. <a href="https://pubmed.ncbi.nlm.nih.gov/37295418/">A more recent study</a> found chronic stress, when paired with high-calorie diet, increases food intake and a preference for sweet foods. This shows the importance of a healthy diet during stress to prevent weight gain. <h2>What can you do about cravings?</h2> Here are four tips to curb cravings: 1) don’t cut out whole food groups. Aim for a well-balanced diet and make sure you include: <ul> <li> sufficient protein in your meals to help you feel full and reduce the urge to snack on sugary and carb-rich foods. Older adults should aim for 20–40g protein per meal with a particular focus on <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/jhn.12838">breakfast and lunch</a> and an overall daily protein intake of at least <a href="https://apps.who.int/iris/handle/10665/43411">0.8g</a> per kg of body weight for <a href="https://pubmed.ncbi.nlm.nih.gov/35187864/">muscle health</a> </li> <li> fibre-rich foods, such as vegetables and whole grains. These make you feel full and <a href="https://pubmed.ncbi.nlm.nih.gov/32142510/">stabilise your blood sugar</a> levels. Examples include broccoli, quinoa, brown rice, oats, beans, lentils and bran cereals. Substitute refined carbs high in sugar like processed snack bars, soft drink or baked goods for more complex ones like whole grain bread or wholewheat muffins, or nut and seed bars or energy bites made with chia seeds and oats </li> </ul> 2) manage your stress levels. Practise stress-reduction techniques like meditation, deep breathing, or yoga to manage emotional triggers for cravings. Practising <a href="https://pubmed.ncbi.nlm.nih.gov/30570305/">mindful eating</a>, by eating slowly and tuning into bodily sensations, can also reduce daily calorie intake and curb cravings and stress-driven eating 3) get enough sleep. Aim for <a href="https://pubmed.ncbi.nlm.nih.gov/33054337/">seven to eight</a> hours of quality sleep per night, with a minimum of seven hours. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/">Lack of sleep</a> can disrupt hormones that regulate hunger and cravings 4) control your portions. If you decide to indulge in a treat, control your portion size to avoid overindulging. Overcoming cravings for sugar, salt and carbs when trying to eat healthily or lose weight is undoubtedly a formidable challenge. Remember, it’s a journey, and setbacks may occur. Be patient with yourself – your success is not defined by occasional cravings but by your ability to manage and overcome them.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/212114/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, Assistant Professor, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/i-want-to-eat-healthily-so-why-do-i-crave-sugar-salt-and-carbs-212114">original article</a>.

Food & Wine

Influencer's tragic update following son's death at six weeks old

Aussie Influencer Veruca Salt has shared an emotional tribute to her son who <a href="https://www.oversixty.com.au/health/caring/influencer-announces-tragic-death-of-six-week-old-son" target="_blank" rel="noopener">died in his sleep</a> at just six-weeks-old. The 25-year-old, real name Kimberley Summer Hartley, shared a video of the funeral service for her son Cash, with Taylor Swift’s rock ballad Long Live playing in the background. At one moment, Hartley can be seen being consoled by her friends, as black and white balloons were released into the air. The board at the service showed a picture of Cash with the words "A celebration of life", followed by the baby boy's full name, the date he was born and passed away, and “forever dancing with the fruits”. The video ends with a black and white video of Cash being comforted by his mum and smiling as she stroked his cheek. <div class="embed" style="box-sizing: inherit; margin: 0px; padding: 0px; border: 0px; font-size: 16px; vertical-align: baseline; outline: none !important;"><iframe class="embedly-embed" style="box-sizing: inherit; margin: 0px; padding: 0px; border: 0px; font-size: 16px; vertical-align: baseline; outline: none !important; width: 573px; max-width: 100%;" title="tiktok embed" src="https://cdn.embedly.com/widgets/media.html?src=https%3A%2F%2Fwww.tiktok.com%2Fembed%2Fv2%2F7337251408909028609&display_name=tiktok&url=https%3A%2F%2Fwww.tiktok.com%2F%40verucasalt444%2Fvideo%2F7337251408909028609&image=https%3A%2F%2Fp16-sign-sg.tiktokcdn.com%2Fobj%2Ftos-alisg-p-0037%2F3377edfbc6c44ee3a82e4a4c625f5884_1708336979%3Fx-expires%3D1708552800%26x-signature%3DffE%252BCUSJ9VgzUsT3qdjowDvQ2d8%253D&key=59e3ae3acaa649a5a98672932445e203&type=text%2Fhtml&schema=tiktok" width="340" height="700" frameborder="0" scrolling="no" allowfullscreen="allowfullscreen"></iframe></div> Fans took to the comments to share their condolences for the grieving mum. “Oh Veruca, if I could take even minutes off my life to give you more time with him I would in a heartbeat,” one wrote. “Rest in paradise with the dancing fruits, beautiful boy,” said another. "Rest In Paradise Baby Cash. Please visit your Mommy in her dreams and keep her safe always. Sending love Veruca," commented a third. "I’m so sorry! What a beautiful send off for a gorgeous boy," added a fourth. Images: TikTok

Caring

Influencer announces tragic death of six-week-old son

TikTok influencer Veruca Salt, real name Kimberley Summer Hartley, took to Instagram to announce the tragic death of her six-week-old son, Cash. The Gold Coast - based influencer, 25, shared the tragic news just one day after she posted a TikTok of her taking her newborn bub out for his first hospital visit, as he hadn't pooped in seven days. On Monday morning she revealed that her son “died in his sleep”. “It is with a heavy heart that I’m writing this,” she wrote. “My baby died in his sleep on Monday morning. I don’t know what happened, he is having an autopsy this week but it is unlikely that I’ll ever have an answer. “I’m just saying this because people are still commenting on my TikToks saying how happy I look with him and ‘just wait for the toddler stage’ and stuff and I (really) can’t take it anymore. I’m really sorry.” In her most recent <a href="https://www.tiktok.com/@verucasalt444/video/7332609198599032065?is_from_webapp=1&sender_device=pc&web_id=7142332295764346370" target="_blank" rel="noopener">TikTok</a>, she shared a clip of her grieving her son's death with the caption: "I knew he was dead but there was a part of me that really thought they were gonna wake him up." Fans have shared their condolences. "We are all standing by you Veruca. Take all the time you need ❤️" one wrote on TikTok. "I’ve never cried harder for a woman i don’t know, I'm so sorry Veruca the love you have for him never goes unnoticed," another commented. "Sending love this is the worst thing in the world to happen to anyone," a third added. "I'm so so sorry no mother should have to go through this💔" a fourth wrote. Queensland Police have confirmed the death, after they were called to a Southport unit at around 6.13am on February 5. The death is not being treated as suspicious. Police are currently awaiting autopsy results, Superintendent Craig Hanlon told the Gold Coast Bulletin. “It’s obviously a tragic situation and our hearts go out to the mother and the family.” Images: Instagram/ TikTok

Caring

Slashing salt can save lives – and it won’t hurt your hip pocket or tastebuds

<a href="https://theconversation.com/profiles/peter-breadon-1348098">Peter Breadon</a>, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> and <a href="https://theconversation.com/profiles/lachlan-fox-1283428">Lachlan Fox</a>, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> Each year, more than <a href="https://www.aihw.gov.au/getmedia/eb5fee21-7f05-4be1-8414-8b2bba7b4070/ABDS-2018-Risk-factor-supp-data-tables.xlsx.aspx">2,500 Australians</a> die from diseases linked to eating too much salt. We shouldn’t be putting up with so much unnecessary illness, mainly from heart disease and strokes, and so many deaths. As a new <a href="https://grattan.edu.au/report/sneaky-salt/">Grattan Institute report</a> shows, there are practical steps the federal government can take to save lives, reduce health spending and help the economy. <h2>We eat too much salt, with deadly consequences</h2> Eating too much salt is bad for your health. It <a href="https://www.nature.com/articles/s41569-018-0004-1">raises blood pressure</a>, which increases the risk of <a href="https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.119.14240">heart disease and stroke</a>. About <a href="https://www.aihw.gov.au/reports/risk-factors/high-blood-pressure/contents/summary">one in three</a> Australians has high blood pressure, and eating too much salt is the biggest individual contributor. Unfortunately, the average Australian eats far too much salt – <a href="https://onlinelibrary.wiley.com/doi/abs/10.5694/mja17.00394">almost double</a> the recommended daily maximum of 5 grams, equivalent to <a href="https://www.heartfoundation.org.au/sodium-and-salt-converter#:%7E:text=We%20recommend%20adults%20eat%20less,about%201%20teaspoon%20a%20day">a teaspoon</a>. Australian governments know excessive salt intake is a big problem. That’s why in <a href="https://www.health.gov.au/resources/publications/national-preventive-health-strategy-2021-2030?language=en">2021 they set a target</a> to reduce salt intake by at least 30% by 2030. It’s an ambitious and worthy goal. But we’re still eating too much salt and we don’t have the policies to change that. <h2>Most of the salt we eat is added to food during manufacturing</h2> Most of the salt Australians eat doesn’t come from the shaker on the table. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231587/">About three-quarters</a> of it is added to food during manufacturing. This salt is hidden in everyday staples such as bread, cheese and processed meats. Common foods such as ready-to-eat pasta meals or a ham sandwich can have up to half our total recommended salt intake. <h2>Salt limits are the best way to cut salt intake</h2> Reducing the amount of salt added to food during manufacturing is the most effective way to reduce intake. Salt limits can help us do that. They work by setting limits on how much salt can be added to different kinds of food, such as bread or biscuits. To meet these limits, companies need to change the recipes of their products, reducing the amount of salt. Under salt limits, the United Kingdom reduced salt intake <a href="https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.120.16649">by 20% in about a decade</a>. <a href="https://www.nature.com/articles/s41371-021-00653-x">South Africa</a> is making even faster gains. Salt limits are cheap and easy to implement, and can get results quickly. Most consumers won’t notice a change at the checkout. Companies will need to update their recipes, but even if all the costs of updating recipes were passed on to shoppers, we calculate that at most it would cost about 10 cents each week for the average household. Nor will consumers notice much of a change at the dinner table. <a href="https://www.mdpi.com/2072-6643/6/10/4354">Most people don’t notice</a> when some salt is removed <a href="https://www.sciencedirect.com/science/article/pii/S0022316622031224">from common foods</a>. There are many ways companies can make foods taste just as salty without adding as much salt. For example, they can make <a href="https://www.wsj.com/articles/SB10001424052748704534904575131602283791566">salt crystals finer</a>, or use <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520464/">potassium-enriched salt</a>, which swaps some of the harmful sodium in salt for potassium. And because the change will be gradual, our tastebuds will <a href="https://doi.org/10.1093/eurjcn/zvac060.077">adapt to less salty foods</a> over time. <h2>Australia’s salt limits are failing</h2> Australia has had voluntary salt limits since 2009, but they are badly designed, poorly implemented, and have reduced population salt intake by just <a href="https://www.abs.gov.au/articles/healthy-food-partnership-reformulation-program-two-year-progress">0.3%</a>. Because Australia’s limits are voluntary, many food companies have chosen not to participate in the scheme. Our analysis shows that 73% of eligible food products are not participating, and only 4% have reduced their salt content. <h2>Action could save lives</h2> Modelling from the University of Melbourne <a href="https://mspgh.unimelb.edu.au/__data/assets/pdf_file/0004/4783405/The-Health-and-Cost-Impacts-of-Sodium-Reduction-Interventions-in-Australia.pdf">shows</a> that fixing our failed salt limits could add 36,000 extra healthy years of life, across the population, over the next 20 years. This would delay more than 300 deaths each year and reduce health-care spending by A$35 million annually, the equivalent of 6,000 hospital visits. <a href="https://www.nature.com/articles/jhh2013105">International experience</a> <a href="https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.120.16649">shows</a> the costs of implementing such salt limits would be very low and far outweighed by the benefits. <h2>How to fix our failed salt limits</h2> To achieve these gains, the federal government should start by enforcing the limits we already have, by making compliance mandatory. <a href="https://www.sciencedirect.com/science/article/abs/pii/S216183132300042X">Fifteen countries</a> have mandatory salt limits, and 14 are planning to introduce them. The number of foods covered by salt limits in Australia should more than double, to be as broad as those the <a href="https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/604338/Salt_reduction_targets_for_2017.pdf">UK set in 2014</a>. Broader targets would include common foods for which Australia does not currently set targets, such as baked beans, butter, margarine and canned vegetables. A loophole in the current scheme that lets companies leave out a fifth of their products should be closed. The federal government should design the policy, rather than doing it jointly with industry representatives. Over the coming decades, Australia will need many new and improved policies to reduce diet-related disease. Reducing salt intake must be part of this agenda. For too long, Australia has let the food industry set the standard, with almost no progress against a major threat to our health. Getting serious about salt would save lives, and it would more than pay for itself through reduced health-care costs and increased economic activity.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/213980/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/peter-breadon-1348098">Peter Breadon</a>, Program Director, Health and Aged Care, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> and <a href="https://theconversation.com/profiles/lachlan-fox-1283428">Lachlan Fox</a>, Associate, <a href="https://theconversation.com/institutions/grattan-institute-1168">Grattan Institute</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/slashing-salt-can-save-lives-and-it-wont-hurt-your-hip-pocket-or-tastebuds-213980">original article</a>.

Body

Tropical banana cake with salted peanut caramel sauce

If you’re really looking to go all out, this tropical banana cake with salted peanut caramel sauce is a striking dessert that tastes as good as it looks. If there are any leftovers of, they will keep for a few days in the fridge. Serves: Six to eight Ingredients: Banana cake <ul> <li>125g butter, softened</li> <li>1 cup brown sugar</li> <li>1 teaspoon vanilla extract</li> <li>2 tablespoons rum</li> <li>2 eggs</li> <li>3 ripe bananas, mashed</li> <li>1/4 cup coconut milk</li> <li>1/2 cup desiccated coconut</li> <li>1/2 cup chopped tropical dried fruits, plus extra for garnish</li> <li>2 cups self-raising flour</li> </ul> Salted peanut caramel sauce <ul> <li>200g caster sugar</li> <li>60ml (4 tablespoons) water</li> <li>60g butter, cut into small cubes</li> <li>1/2 cup cream</li> <li>1 teaspoon soy sauce</li> <li>80g salted roasted peanuts, roughly chopped</li> </ul> Filling <ul> <li>300ml cream</li> <li>1 tablespoon icing sugar</li> <li>250g sour cream, whisked</li> <li>2 bananas, sliced, tossed in a little lemon or lime juice to prevent browning</li> </ul> Method: <ol> <li>Heat oven to 180°C. Grease and line the base of a 22cm spring-form tin.</li> <li>Cream butter and brown sugar together. Add vanilla and rum, beating to combine. Beat in eggs, mashed bananas and coconut milk. Add desiccated coconut and dried fruits, sift the flour over and gently fold to combine. </li> <li>Spoon into prepared tin and bake 45-50 minutes or until a skewer inserted in the middle comes out clean. Allow to cool. The cake can be made the day before it is needed.</li> <li>For the sauce, place caster sugar and water in a small saucepan and swirl the pan over a medium-high heat until sugar dissolves.</li> <li>Bring to the boil and cook, swirling the pan occasionally, until a rich caramel colour. Add butter carefully (mixture may spit) and whisk to combine.</li> <li>Add cream and soy sauce, whisking to combine.</li> <li>Add half the chopped peanuts. Serve immediately or leave covered on the bench (the sauce will become solid if refrigerated). </li> <li>For the filling, whip cream with icing sugar then mix into whisked sour cream.</li> <li>Keep chilled until needed. </li> <li>To assemble, split the cold cake and cover the bottom piece with a layer of sliced banana. Top with half the cream mixture then add the other layer of cake.</li> <li>Cover the top with remaining cream and garnish with remaining peanuts and extra dried tropical fruits. Pour over the caramel sauce and serve.</li> </ol> Written by Bernadette Hogg. First appeared on <a href="http://www.stuff.co.nz/" target="_blank" rel="noopener">Stuff.co.nz</a>. Images: Shutterstock

Food & Wine

Salted caramel cake in a mug

If you love caramel and cake but don’t like to wait, you find this easy salted caramel mug cake irresistible. Ingredients: <ul> <li>3 tablespoons of butter</li> <li>1 egg</li> <li>3 tablespoons of milk</li> <li>4 tablespoons of flour</li> <li>3 tablespoons of brown sugar</li> <li>½ teaspoon of bi-carb soda</li> <li>½ teaspoon of salt</li> <li>2 tablespoons of salted caramel sauce</li> </ul> Method: 1. Add butter to mug and melt in microwave. 2. Add egg and milk and whisk together. 3. Add flour, sugar, bi-carb soda, and salt, stirring until mixed thoroughly. 4. Add one tablespoon of caramel sauce, without stirring. 5. Microwave for 1 minute or until cooked to your liking. 6. Top with remaining salted caramel. Image: Shutterstock

Food & Wine

This eating habit could knock two years off your life

Adding extra salt to your food could be placing you at a higher risk of dying prematurely according to a recent study of more than 50,000 people. Though seasoning food is a must for most of us, the <a href="https://doi.org/10.1093/eurheartj/ehac208" target="_blank" rel="noopener">study found</a> that those who added salt to their food had a 28 percent greater risk of dying prematurely than those who never or rarely add salt. With about 3 percent of people aged between 40-69 years old dying prematurely - defined as dying before the age of 75 - the findings suggest that adding salt could result in an extra one person in every hundred dying prematurely in this age group. “To my knowledge, our study is the first to assess the relation between adding salt to foods and premature death,” said Professor Lu Qi, one of the lead researchers from Tulane University School of Public Health and Tropical Medicine in New Orleans. The team also found that at the age of 50, those who always added salt to their food had between 1.5 to two years knocked off their life expectancy in comparison to those who rarely or never added any salt. “It provides novel evidence to support recommendations to modify eating behaviours for improving health,” Professor Qi continued. “Even a modest reduction in sodium intake, by adding less or no salt to food at the table, is likely to result in substantial health benefits, especially when it is achieved in the general population.” When it came to determining sodium intake, the team chose to focus solely on whether people added salt to their food at the table, independent of whether they seasoned it while cooking. This is because assessing how much sodium a person consumes is notoriously difficult, given that pre-prepared and processed foods are among many products where high levels of salt have been added before they reach the table. Plus, foods that are high in sodium are often accompanied by others that are rich in potassium, which protects against the risks of heart disease and metabolic diseases such as diabetes. “Adding salt to foods at the table is a common eating behaviour that is directly related to an individual’s long-term preference for salty-tasting foods and habitual salt intake,” Professor Qi explained. “In the Western diet, adding salt at the table accounts for 6-20 percent of total salt intake and provides a unique way to evaluate the association between habitual sodium intake and the risk of death.” However, their study does have limitations. With no information about the amount of salt added, the possibility of a relationship between adding salt and total energy intake and consuming other foods, and the voluntary nature of the UK BioBank meaning that the results aren’t reflective of a general population, more studies will need to be done to validate their findings. Professor Qi and his colleagues will be conducting additional studies on the relationship between adding salt to food and chronic diseases such as cardiovascular disease and diabetes, with the possibility of conducting clinical trials to test the effects of salt reduction. In <a href="https://academic.oup.com/eurheartj/article-lookup/doi/10.1093/eurheartj/ehac336" target="_blank" rel="noopener">an editorial</a> accompanying the study, Professor Annike Rosengren, a senior researcher and professor of medicine at the University of Gothenburg, Sweden, who wasn’t involved in the research, wrote that the net effect of drastic reduction in salt intake is still controversial for individuals. “Given the various indications that a very low intake of sodium may not be beneficial, or even harmful, it is important to distinguish between recommendations on an individual basis and actions on a population level,” she writes. With a greater net benefit likely to come from population-wide changes that have a small effect on individuals rather than targeted changes for high-risk people, Professor Rosengren argues that not adding extra salt “could contribute to strategies to lower population blood pressure levels”, including early detection and treatment of hypertension, as well as salt-reduction at a societal level. Professor Qi’s study and Professor Rosengren’s editorial were published in the European Heart Journal. Image: Getty Images

Caring

So why does salt have a bad reputation?

Despite most of us knowing we should cut down on salt, Australians consume on average <a href="https://www.nrv.gov.au/nutrients/sodium">almost twice</a> the recommended daily maximum per day. Salt has been used in food preservation for centuries, and idioms like “worth your weight in salt” indicate how valuable it was for preserving food to ensure survival. Salt draws moisture out of foods, which limits bacterial growth that would otherwise spoil food and cause gastrointestinal illnesses. Today, salt is still added as a preservative, but it also improves the taste of foods. Salt is a chemical compound made of sodium and chloride, and this is the main form in which we consume it in our diet. Of these two elements, it’s the sodium we need to worry about. <h2>So what does sodium do in our bodies?</h2> The major concern of consuming too much sodium is the well-established link to the increased risk of high blood pressure (or hypertension). High blood pressure is in turn a risk factor for <a href="https://www.sciencedirect.com/science/article/pii/S0735109715000832?via%3Dihub">heart disease and stroke</a>, a major cause of severe illness and death in Australia. High blood pressure is also a cause of <a href="https://academic.oup.com/ajh/article/27/10/1277/2743119">kidney disease</a>. The exact processes that lead to high blood pressure from eating large amounts of sodium are not fully understood. However, <a href="https://www.sciencedirect.com/science/article/pii/S0735109715000832?via%3Dihub">we do know</a> it’s due to physiological changes that occur in the body to tightly control the body’s fluid and sodium levels. This involves changes in how the kidneys, heart, nervous system and fluid-regulating hormones respond to increasing sodium levels in our body. Maintaining tight control on sodium levels is necessary because sodium affects the membranes of all the individual cells in your body. Healthy membranes allow for the movement of: <ul> <li> nutrients in and out of the cells </li> <li> signals through the nervous system (for example, messages from the brain to other parts of your body). </li> </ul> Dietary salt is needed for these processes. However, most of us consume much, much more than we need. When we eat too much salt, this increases sodium levels in the blood. The body responds by drawing more fluid into the blood to keep the sodium concentration at the right level. However, by increasing the fluid volume, the pressure against the blood vessel walls is increased, leading to high blood pressure. High blood pressure makes the heart work harder, which can lead to disease of the heart and blood vessels, including heart attack and heart failure. While there is some controversy around the effect of salt on blood pressure, most of the literature indicates there is a <a href="https://pubmed.ncbi.nlm.nih.gov/27712772/">progressive association</a>, which means the more sodium you consume, the more likely you are to die prematurely. <h2>What to watch out for</h2> Certain groups of people are more affected by high-salt diets than others. These people are referred to as “salt-sensitive”, and are <a href="https://www.sciencedirect.com/science/article/pii/S0735109715000832?via%3Dihub">more likely</a> to get high blood pressure from salt consumption. Those most at risk include older people, those who already have high blood pressure, people of African-American background, those who have chronic kidney disease, those with a history of pre-eclampsia (high blood pressure during pregnancy), and those who had a low birth weight. It is important to be aware of your blood pressure, so next time you visit your doctor make sure you get it checked. Your blood pressure is given as two figures: highest (systolic) over lowest (diastolic). Systolic is the pressure in the artery as the heart contracts and pushes the blood through your body. The diastolic pressure in the artery is when the heart is relaxing and being filled with blood. Optimal blood pressure is below 120/80. <a href="https://www.mja.com.au/journal/2016/205/2/guideline-diagnosis-and-management-hypertension-adults-2016">Blood pressure is considered high</a> if the reading is over 140/90. If you have other risk factors for heart disease, diabetes or kidney disease, a lower target may be set by your doctor. <h2>How to reduce salt intake</h2> Reducing salt in your diet is a good strategy to reduce your blood pressure, and avoiding <a href="https://theconversation.com/the-rise-of-ultra-processed-foods-and-why-theyre-really-bad-for-our-health-140537">processed and ultra-processed foods</a>, which is where about 75% of our daily salt intake comes from, is the first step. Increasing your intake of fruit and vegetables to at least seven serves per day may also be effective in reducing your blood pressure, as they contain potassium, which helps our blood vessels relax. <a href="https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians">Increasing physical activity</a>, stopping smoking, maintaining a healthy weight and limiting your <a href="https://www.health.gov.au/news/australian-alcohol-guidelines-revised">alcohol intake</a> will also help to maintain a healthy blood pressure. Blood pressure reducing medications are also available if blood pressure can not be reduced initially by lifestyle changes. <p style="--tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: rgba(51,168,204,0.5); --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; background: #ffffff; border: 0px; font-size: 18px; margin: 0px 0px 18px; outline: 0px; padding: 0px; vertical-align: baseline; font-family: 'Libre Baskerville', Georgia, Times, 'Times New Roman', serif;">

Food & Wine

Regular daily alcohol intake could be best for the heart

Giving up the booze – even temporarily – results in an increased risk of developing coronary heart disease (CHD), a review of six long-term studies has found. <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1123-6" target="_blank" rel="noopener">In a paper</a> published in the journal BMC Medicine, researchers led by Dara O’Neill from University College London in the UK found that variations in moderate alcohol intake heightened the likelihood of heart disease. Lifelong non-drinkers and people who gave up drinking permanently also showed higher incidences of CHD than those who maintained regular moderate alcohol intake. The study reviewed six longitudinal alcohol drinking studies, five from the UK and one from France, involving a total of 35,132 people. Over an approximate 10-year period, 4.9% of participants experienced a CHD event, some of them fatal. Analysing the figures, O’Neill and colleagues found that the lowest risk of coronary illness occurred in “consistently moderate drinkers”, defined as males who consumed up to 168 grams of ethanol, and women who consumed up to 112 grams, each week. A half-pint of beer, single glass of wine or single shot of spirits was estimated to contain eight grams of ethanol. People who drank alcohol, but at levels that varied over time between none and too much, experienced “a significantly greater risk” of CHD. Increased risk was also detected among people who gave up alcohol, and among those who were lifelong abstainers. In the latter category, however, the boost applied only to women. Perhaps surprisingly, no evidence of increased CHD risk was found among heavy drinkers – but the researchers suggest this result should be regarded as potentially suspect. “Given that heavy drinkers are known to be under sampled in population level surveys, interpretation of the absence of effect amongst heavy drinkers in the current study should be done very cautiously, particularly in light of the known wider health impact of heavy alcohol intake levels,” says O’Neill. The researchers also caution that the elevated CHD risk among inconsistent moderate tipplers might not relate directly to alcohol intake itself. Instead, it may reflect other factors, such as periods of illness or life stress, which result in a change to drinking patterns. “When we split the sample by age, we found that the elevated risk of incident CHD amongst inconsistently moderate drinkers was observed in participants aged over 55, but not those aged below,” notes O’Neill. “It may be that the older group experienced lifestyle changes, such as retirement, which are known to co-occur with increases in alcohol intake and that these could have played a role in the differing risk.” The study was observational in nature, so offers no insight into cause and effect. However, the researchers suggest that the results imply that many current public health messages around alcohol consumption – particularly those that encourage an annual month of sobriety – may be off target. “This finding suggests that policies and interventions specifically encouraging consistency in adherence to lower-risk drinking guidelines could have public health benefits in reducing the population burden of CHD,” they conclude. This article originally appeared in <a href="https://cosmosmagazine.com/health/body-and-mind/regular-daily-alcohol-intake-is-best-for-heart-health-study-finds/">Cosmos Magazine</a>.

Body

Salt substitute leads to fewer strokes and heart attacks

<div class="copy"> A reduced-sodium, potassium-rich ‘salt substitute’ reduces rates of stroke, heart attack and death, according to a new <a rel="noreferrer noopener" href="https://doi.org/10.1056/NEJMoa2105675" target="_blank">study</a> published in The New England Journal of Medicine. Researchers from the George Institute for Global Health showed that a salt substitute with more potassium chloride and less sodium chloride – the ‘normal’ table salt – leads to lower blood pressure and reduced heart problems, with no harmful effects. “Almost everyone in the world eats more salt than they should,’’ says lead author Bruce Neal. “Switching to a salt substitute is something that everyone could do if salt substitutes were on the supermarket shelves. “Better still, while salt substitutes are a bit more expensive than regular salt, they’re still very low-cost – just a few dollars a year to make the switch. “As well as showing clear benefits for important health outcomes, our study also allays concerns about possible risks. We saw no indication of any harm from the added potassium in the salt substitute. Certainly, patients with serious kidney disease should not use salt substitutes, but they need to keep away from regular salt as well.” The study was conducted with 21,000 adults with a history of stroke or blood-pressure issues from 600 rural Chinese villages in 2014/15. For those using the low-sodium salt, the team found that incidents of stroke dropped by 14%, total cardiovascular events (including heart attack) dropped by 13% and premature deaths dropped by 12%. They also showed that the price difference between table salt and the substitute was low – $1.48 per kilogram for regular salt compared to $2.22 per kilogram for low-sodium salt. ‘’Last year, a modelling study done for China suggested that about 400,000 premature deaths might be prevented each year by national uptake of salt substitute,” says Neal. “Our results now confirm this. If salt was switched for salt substitute worldwide, there would be several million premature deaths prevented every year. “This is quite simply the single-most worthwhile piece of research I’ve ever been involved with. Switching table salt to salt substitute is a highly feasible and low-cost opportunity to have a massive global health benefit.” Because of this result, the researchers have urged salt manufactures to switch to low-sodium salt, and for governments to make policies that promote salt substitutes. Image credits: Shutterstock  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=163351&title=Salt+substitute+leads+to+fewer+strokes+and+heart+attacks" alt="" width="1" height="1" />  </div> <div id="contributors"> This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/health/salt-substitute-fewer-strokes-heart-attacks/" target="_blank">cosmosmagazine.com</a> and was written by Deborah Devis. </div>

Body

Red Cross nurse accused of switching vaccines for salt solution

Northern German authorities are contacting thousands of people and informing them to get another COVID-19 jab after an investigation uncovered that a Red Cross nurse may have injected them with a saline solution. The nurse has been suspected of injecting salt solution into people's arms instead of a real dose at a vaccination centre in Friesland, a district near the North Sea Coast. "I am totally shocked by this episode," Sven Ambrosy, a local councillor, said on Facebook. Local authorities are in the process of contacting over 8,600 residents who may have been affected. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7836313/vaccine.jpg" alt="" data-udi="umb://media/1e3453d989304150b35c9bbfb0e97893" /> Image: Shutterstock Saline solution is harmless, however many people who got vaccinated in Germany in March and April are elderly people at high risk of catching the deadly viral disease. Sadly, the time frame that a majority of elderly people received the jab, coincides with when the nurse is suspected to have switched the vaccines. Police investigator Peter Beer, told German media that there is "a reasonable suspicion of danger". The nurse, who remains anonymous for now, made it clear on social media that she was sceptical of vaccines in social media posts, police investigators said.

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Willy Wonka star reveals Gene Wilder’s “favourite brat”

A child star who had the opportunity to work alongside the infamous Gene Wilder has spoken out on the experience, 50 years since its first premier date. Charlie and the Chocolate Factory hit movie screens 50 years ago on June 30, 1971 and achieved rapid success almost overnight. The film went on to become a phenomenon that was registered in the United States National Film Registry by the Library of Congress for being deemed “culturally, historically or aesthetically significant”. The child actors Peter Ostrum, Julie Dawn Cole, Michael Bollner, Paris Themmen and Denise Nickerson – who played Charlie Bucket, Veruca Salt, Augustus Gloop, Mike Teavee and Violet Beauregarde – all came together for a virtual reunion in honour of the film’s anniversary. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7842239/willy-wonka.jpg" alt="" data-udi="umb://media/b9da36eca8c24fbeb170655d6cf92150" /> Image: Yahoo The actors all had the opportunity to co-star together, and even got to explore the imagined Wonka Chocolate Factory. The cast recounted such fond memories of exploring the film sets in Bavarian Germany and working with Gene Wilder. Themmen admitted that he was indeed a “notorious troublemaker on the set.” So much so that even Wilder called him “a handful”. “I can corroborate that,” the actor, who played the television-obsessed rascal Mike Teavee, admitted. “I was younger than the others. I was 11, they were 13 and was naturally just sort of more high-spirited and rambunctious.” <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7842237/willy-wonka-1.jpg" alt="" data-udi="umb://media/a8d501bcedd64f7b97dd573169a7717a" /> Image: Yahoo The now-62-year-old opened up about one brief moment he shared with Wilder, in 1976 during a fundraiser screening for the film Silver Streak at the Avon Theatre in Stamford, Connecticut. “I sat at the back of the room and he gave his commentary and then I went up to the front of the room afterwards with my poster in hand,” Themmen relived with a smile. “I said, ‘Hi, Gene, how you doing? I’m Paris Themmen, I was Mike Teavee in Willy Wonka.” “And he said, ‘Oh you were a brat!’ And I flashed all the way back 50 years, or 40 years at that time, and said, ‘Well, I’m 50-something now and maybe not as much of a brat.’ And he signed my poster, ‘To my favourite brat.’” Wilder died in 2016 at the age of 83 after a long vibrant career. Cole, who played Veruca Salt, said: “I think people kind of want us to tell you that he was like Willy Wonka offset, but he wasn’t. “He was such a lovely, kind man, very unassuming,” she said. “He was just down to earth, not pretentious, he was just a wonderful person to be around and to work with,” said Ostrum, who played Charlie Bucket.

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Why it might be time to re-assess your alcohol intake

Drinking patterns tend to change as we age. The older we get, the <a href="http://www.nceta.flinders.edu.au/files/4614/4892/9660/EN605.pdf">more likely we are to drink on a daily basis</a>. But older adults often perceive that drinking is only a problem if a person appears drunk. Australia’s <a href="https://www.nhmrc.gov.au/health-advice/alcohol">draft alcohol guidelines</a> recommend healthy adults drink no more than ten standard drinks per week and no more than four in a day. This is down from 14 standard drinks per week in the <a href="https://www.nhmrc.gov.au/about-us/publications/australian-guidelines-reduce-health-risks-drinking-alcohol">previous guidelines</a> and no more than two standard drinks in any one day. Anything above this is considered risky drinking because it <a href="https://www.nhmrc.gov.au/health-advice/alcohol">increases the risk of alcohol-related diseases</a>, such as cancer, and injuries. Between 2007 and 2016, there was a <a href="https://ro.ecu.edu.au/ecuworkspost2013/5672/">17% increase</a> in risky drinking among Australians aged 60-69. In 2016, <a href="https://www.aihw.gov.au/reports/illicit-use-of-drugs/2016-ndshs-detailed/data">18.2% of 60-69 year olds</a> drank at risky levels. Among women, <a href="https://www.aihw.gov.au/reports/illicit-use-of-drugs/ndshs-2016-key-findings/contents/alcohol-use">those aged 50-59 years</a> are now more likely to drink at risky levels (13%) than any other age group, including women aged 18 to 24 years (12.8%). Older adults are more vulnerable to alcohol’s interactions with medicines, medical conditions that can be made worse by alcohol, and age-related changes in the metabolism of alcohol that mean we become more intoxicated from drinking the same amount of alcohol. Alcohol can also increase the risk of falls. For some older people, this means that maintaining their current levels of alcohol consumption as they age inadvertently places them at risk. Alcohol and many medications don’t mix Older adults are <a href="https://onlinelibrary.wiley.com/doi/pdf/10.5694/mja2.50244">more likely</a> to be taking a number of medications; about two-thirds take <a href="https://www.ncbi.nlm.nih.gov/pubmed/20073039">four or more</a>. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4331237/">Many of these medications</a> can interact with alcohol. <a href="https://www.ncbi.nlm.nih.gov/pubmed/31769178">Our research</a> among risky drinkers aged 58 to 87 found 92% were taking medications that when combined with large amounts of alcohol could lead to serious adverse effects. This included common medications prescribed for high blood pressure. For 97% of the people we studied, drinking alcohol reduced the effectiveness of the medication. This included Nexium, a medication commonly prescribed to treat gastric reflux. Why are older Australians drinking more? While age-related factors such as <a href="http://www.nceta.flinders.edu.au/files/4614/4892/9660/EN605.pdf">bereavement</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/28382628">retirement</a> can increase the likelihood of drinking at risky levels, most often alcohol is part of an enjoyable social life as people age. In <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/hsc.12110">our research</a>, alcohol use was closely linked to social engagement: more frequent opportunities to socialise were associated with more frequent drinking. Among retirement village residents, having access to a social group “on tap” also encouraged more frequent drinking. In a <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/1467-9566.12991">recent study of Australian and Danish women drinkers</a> aged 50 to 70, those who were drinking at risky levels said overwhelmingly their drinking was a normal, acceptable and enjoyable part of their lives, so long as they appeared to be in control. In doing so, they were able to mentally distance their drinking from current and future health problems. Recognising heavy drinking as a health issue Australia’s <a href="https://www.nhmrc.gov.au/health-advice/alcohol">draft alcohol guidelines</a> don’t provide any specific recommendations for older adults, beyond those recommended for adults in general. Rather, they recommend older adults speak with their GP to determine an appropriate level of drinking based on their medical history and medications they are taking. But <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/ijpp.12255">our research</a> found only 30% of older men and 20% of older women could recall their GP asking about their alcohol use over the past 12 months, regardless of what medication they were taking. Even fewer could recall their community pharmacist asking about their alcohol use. Promisingly, almost all participants were open to their GP asking about their alcohol use, particularly in relation to medication. And more than half believed it was OK for their community pharmacist to raise this issue with them when being dispensed medication. So what can we do about it? Recognising the social context to older adults’ drinking and other drug use, and understanding how they make sense of these behaviours, is an important first step in preventing and minimising harm. At a population level, public health messages must resonate with older people by reflecting the context in which they drink. At a community level, GPs and community pharmacists are well placed to help older adults minimise the risk of harm, but may require further training to develop their skills and confidence in broaching this topic with patients. For older adults experiencing alcohol-related issues, Australia’s first older adult-specific service, called Older Wiser Lifestyles (OWL), has effectively identified and engaged with <a href="https://www.publish.csiro.au/ah/ah17013">more than 140 people</a> who didn’t realise their drinking could be placing their health at risk. This Victorian initiative asks patients at GP clinics to complete a screening test on a iPad and notifies the GP if risks are identified. The person can then participate in an OWL early intervention program of education, brief counselling and harm-reduction advice. So far the program has led to participants reducing their alcohol consumption and having fewer problems with medicines that interact with alcohol. Such a scheme could be replicated across the country, and has the potential to improve lives, reduce preventable disease and premature deaths, and save the health system money.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/131651/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/stephen-bright-15258">Stephen Bright</a>, Senior Lecturer of Addiction, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> and <a href="https://theconversation.com/profiles/julie-dare-385086">Julie Dare</a>, Senior Lecturer, Health Promotion, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/if-youre-ageing-and-on-medication-it-might-be-time-to-re-assess-your-alcohol-intake-131651">original article</a>.

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How to make Jamie Oliver's bay salt prawn skewers with summer veg

Time to prepare 25 mins | Serves 4 Warmer weather brings memories of sun, seafood and barbeques - so why not combine them all? This recipe from Jamie Oliver puts a yummy twist on the good ol' shrimp. The bay salt flavour is unconventional but that's what makes this BBQ prawn recipe taste so delicious. Recipe from <a href="http://www.jamieoliver.com/recipes">jamieoliver.com/recipes</a> Ingredients: <ul> <li>20 raw king prawns, from sustainable sources (ask your fishmonger), peeled and black veins removed</li> <li>4 small courgettes</li> <li>10 bay leaves</li> <li>1 tablespoon sea salt</li> <li>3 tablespoons good extra virgin olive oil</li> <li>Juice of ½ lemon</li> <li>2 large handfuls freshly podded peas</li> <li>2 large handfuls freshly podded broad beans</li> <li>1 small bunch fresh mint, leaves picked\</li> <li>A few chive flowers, optional</li> <li>Sea salt</li> <li>Freshly ground black pepper</li> </ul> Directions 1. First of all, get your barbecue good and hot. If you're using wooden skewers, soak four of them in some cold water for 10 minutes, so they don't burn when you put them on the barbie later. Thread 5 prawns on to each skewer, make sure you poke through the fat and the thin part of each prawn. Slice the courgettes into ribbons with a speed peeler or a mandolin. 2. To make the bay salt, crumble the bay leaves into a pestle and mortar and add the salt. Bash up the bay leaves until you have a vibrant green salt and all the bay leaves have broken down and released their natural oils. 3. Sprinkle each of the prawn kebabs with a good pinch of the bay salt. Drizzle them with a little olive oil and pat and rub everything in. Place the skewers on the hot barbecue for a couple of minutes on each side. Fill the rest of the barbecue with the courgette slices – as they are so thin, they'll only need cooking on one side. After 2 minutes, turn over the skewers and cook for a further 2 minutes while you start taking off the courgettes. 4. Pour 3 tablespoons of good olive oil into a large bowl. Squeeze in the lemon juice and add the peas, broad beans and grilled courgettes. Tear over the mint leaves and the chive flowers, if using. Season with a little salt and pepper and gently mix everything together. 5. Serve the vegetables in a big bowl in the middle of the table with the skewers on a wooden board next to it. Perfect light, healthy summer eating. Tips <a href="http://www.jamieoliver.com/recipes/seafood-recipes/bay-salt-prawn-skewers-with-summer-veg/">Jamie says: </a>The combination of bay leaves and prawns is quite an unconventional one, but I think it's a winner. This recipe will make enough for a decent batch of bay salt – you can use it instead of normal salt. You won't need as much as you would normally use though, as the bay gives it extra flavour. Bay salt is great if sprinkled over a shoulder of lamb, a chicken or a piece of pork before roasting. You can keep it in a container for a couple of months if you dry it out first. Republished with permission of <a href="https://www.wyza.com.au/recipes/bay-salt-prawn-skewers-with-summer-veg.aspx">Wyza.com.au.</a>

Caring

Sweet potato crisps with chili coconut salt

This recipe makes for a snack everyone in the family could enjoy – and it takes less than an hour to prep and cook. Try it this week! Ingredients: <ul> <li>3 sweet potato, skin on, scrubbed (you can use orange, purple or white)</li> <li>light olive oil or vegetable oil, for frying</li> <li>chilli coconut salt</li> <li>¼ cup shredded coconut</li> <li>2 tsp sea salt flakes</li> <li>1 tsp brown sugar</li> <li>1 tsp chilli flakes</li> <li>1 tbs thyme leaves</li> </ul> Method: <ol> <li>For the chilli coconut salt; Scatter coconut into a small non-stick frying pan. Place over medium heat. Cook shaking pan for 3 minutes or until lightly toasted. Remove to plate to cool. Transfer coconut to a small food processor, add remaining ingredients and process until well combined.</li> <li>Using a mandolin, thinly slice the sweet potato into rounds. Pat surface dry with paper towel.</li> <li>Half fill a medium saucepan or wok with oil and heat over medium heat until hot. Cook the sweet potato in batches, for 2-3 minutes until light golden. Use a slotted spoon to remove to a wire rack sitting over a baking tray.</li> <li>Sprinkle crisps with a little salt as they come from the oil. Repeat until all sweet potato crisps are cooked, reheating the oil between batches as needed.</li> </ol> Tips: <ul> <li>Crisps will keep 3 days in an airtight jar. if they go a little soft just spread onto a baking tray and heat in 200°C fan forced oven for 3-5 minutes (on cooling they will become crisp again)</li> <li>No mandolin! Peel sweet potatoes into long strips using a potato peeler.</li> <li>When cooking the crisps, a sign they are cooked is when the oil stops bubbling.</li> </ul> Recipe by Australian Sweet Potatoes.

Food & Wine

Boost your veggie intake with a sweet potato chickpea burger

Up your veggie intake with ease thanks to these sweet potato and chickpea burgers. Makes: 4 Prep time: 20 + 30 mins chill Cooking time: 35 mins Ingredients <ul> <li>600g sweet potato, peeled, halved lengthways</li> <li>400g can chickpeas, rinsed, drained</li> <li>1 small red onion, finely chopped</li> <li>2 garlic cloves, crushed</li> <li>1/2 lemon, juiced</li> <li>2 tbs smokey chipotle spice blend or fajita seasoning</li> <li>1/2 cup flat-leaf parsley leaves, finely chopped</li> <li>1 cup fresh breadcrumbs</li> <li>¼ cup raw couscous</li> <li>olive oil cooking spray</li> <li>hamburger buns </li> <li>Wedges iceberg lettuce</li> <li>Onion jam & chipotle mayonnaise, to serve</li> </ul> Methods <ol> <li>Chop the sweet potato into 3cm chunks. Place onto a microwave-safe plate. Cover with a damp paper towel. Microwave 7-8 minutes or until just tender when tested with a skewer. Drain any excess water. Smash with a fork then transfer to a bowl. Cool 15 minutes.</li> <li>Combine chickpeas, onion, garlic, lemon juice and spice in a food processor. Season, process until mixture almost comes together. Add to the sweet potato with the parsley, breadcrumbs and raw couscous. Shape mixture into 4 patties. Place on a lined baking tray, cover and refrigerate for 30 minutes to firm up if time permits. </li> <li>Place a flat tray into the oven. Preheat oven and tray 220°C fan forced. Spray both sides of the patties with oil. Place onto the hot tray. Cook 15 minutes, turn and cook for a further 10 minutes until light golden.</li> <li>To serve, spread onion jam over the base of burger buns. Top with lettuce and sweet potato pattie. Drizzle with chipotle mayonnaise. Serve.</li> </ol> Recipe credit of <a href="http://australiansweetpotatoes.com.au/">Australian Sweet Potatoes</a>.

Food & Wine

Try this deep-fried salt and pepper octopus

Time to prepare 40 mins | Cooking Time 2 mins | Serves 6 Never cooked octopus at home? Try this easy entrée recipe today! Deep-frying, when done properly, is a great way to cook seafood. It’s fast, cooking most foods in a few minutes, it quickly seals the food’s surface, locking in flavour and moisture and it adds appealing crunch, colour and aroma. Ingredients <ul> <li style="font-weight: 400;">1kg baby octopus, cleaned and cut into small pieces </li> <li style="font-weight: 400;">2 tablespoons fish sauce </li> <li style="font-weight: 400;">2 tablespoons lemon juice </li> <li style="font-weight: 400;">1 teaspoon dried chilli flakes </li> <li style="font-weight: 400;">1 tablespoon crushed coriander seeds </li> <li style="font-weight: 400;">2 tablespoons salt flakes, crushed </li> <li style="font-weight: 400;">1 tablespoon crushed white peppercorns </li> <li style="font-weight: 400;">2 cups tapioca starch </li> <li style="font-weight: 400;">Vegetable oil, for deep-frying</li> </ul> Directions 1. Place octopus, fish sauce and lemon juice in a bowl and marinate for 30 minutes. Drain and pat dry. 2. Place chilli, coriander, salt, pepper and cornflour in a large freezer bag, add the octopus and shake well to coat. Place octopus in a colander and shake well to remove excess flour. 3. Heat oil in a wok or deep-fryer to 190ºC. Add octopus and cook for 1-2 minutes, until crisp and tender. Tips <ul> <li>Alternative species: Calamari, cuttlefish, squid, green prawns (peeled and deveined). </li> <li>Season: Available year round. </li> <li>To Buy: When purchasing fresh whole Octopus look for intact bright skin, intact head and arms, and a pleasant fresh sea smell. </li> <li>To Store: Make sure Octopus is gutted and cleaned thoroughly. Wrap in plastic wrap or place in an airtight container. Refrigerate for up to 3 days or freeze for up to 3 months below -18ºC.</li> </ul> Republished with permission of <a href="https://www.wyza.com.au/recipes/deep-fried-salt-and-pepper-octopus.aspx">Wyza.com.au.</a>

Food & Wine

How people manage their intake of tempting foods

It’s happened to most of us – we walk past a restaurant, cafe or bakery and something catches our attention. A delicious smell wafts out the door and our tastebuds start tingling. With so much <a href="https://www.sciencedirect.com/science/article/pii/S0015028217302236?via%3Dihub">cheap and easily accessible food</a> in the Western world, it’s almost unavoidable. Sometimes we don’t even need to have seen or smelled a food to experience the intense <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918881/">desire to eat it</a>, we can get cravings just from a thought crossing our minds. Research has found that while resisting temptations like these <a href="https://journals.sagepub.com/doi/abs/10.1177/1948550616679237">can be very hard</a>, people often do it for reasons such as health and fitness, finances, ethics and more. But what are the actual strategies that people use to refrain from eating every tasty morsel they see? For <a href="https://www.sciencedirect.com/science/article/pii/S0195666318305889?via%3Dihub">our latest study</a>, we asked a group how they manage to stop themselves consuming tempting foods and drinks on a daily basis. There is a <a href="https://www.nhs.uk/change4life">wealth of advice</a> available on how to manage food and drink intake. These range from the simple – for example, making a shopping list – to the extreme, such as cutting certain foods out of your diet completely. But our aim was to find out what people actually do to limit their consumption and if they find these strategies helpful. Resisting temptation We spoke to 25 people, who had an average age of 37 and BMIs of between 20 and 33 (healthy weight to obese). In a group discussion, we found that there were four major types of techniques that they used to manage their intake of tempting foods and drinks. The first focuses on reducing the availability of tempting foods. Our participants said that they found it helpful to make tempting foods unavailable or difficult to access. They locked sweets away, for example, or would not have a store of them in their homes at all. Some of the participants made a shopping list, bought groceries for the whole week instead of every few days, or chose a supermarket with limited choices. We also found that the study participants used different mental strategies to limit their intake. Some said they forbid themselves a certain food because once they start eating a small amount it leads them to eating a larger amount. Others took a more flexible approach, allowing themselves to have a treat but actively planning a certain time to eat it. In addition, some participants told us how they use exercise as a strategy to manage their consumption of tempting foods. Some found that exercise reduced their hunger and desire to eat tempting foods, while other participants didn’t want to “undo their good work” by eating tempting foods. Finally, the participants said that they managed their consumption by changing the formulation of their meals. The most frequently used strategies here included planning meals for a particular time, and making the food themselves. They said it is important for them to be able to choose the ingredients going into a meal, the portion size, and the time they eat it. In addition to these four themes, we also found that the participants did not use the strategies in isolation. They used them together to help resist temptation in the moment and/or avoid being tempted in the first place, too. These strategies were not only used by people who identified themselves as active dieters either – the participants with BMIs in the healthy range also regularly employed them to manage their eating. Ultimately, these findings show that there is no one way that people can easily manage food consumption. If we want people to be successful in reaching their goal of managing their intake of tempting foods and drinks – whatever their motivation may be – then the above strategies can help them. But changes to the environment can also offer a helping hand. One example of this is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2818541/">stocking workplace vending machines with healthier options</a>. In reality, there is unlikely to be a quick and easy way to change our environment, but efforts to make healthier options more accessible are a good place to start. People need to be able to go about their day without having to constantly manage temptation in response to ever present reminders of tasty foods and drinks.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/111850/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Written by Jennifer Gatzemeier, PhD Researcher in Behavioural Psychology, Swansea University; Laura Wilkinson, Lecturer in Psychology, Swansea University; Menna Price, Lecturer in Psychology, Swansea University, and Michelle Lee, Professor of Psychology, Swansea University. Republished with permission of <a href="https://theconversation.com/how-people-manage-their-intake-of-tempting-foods-111850">The Conversation</a>.

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Sweet potato crisps with chili coconut salt

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Try this deep-fried salt and pepper octopus

How people manage their intake of tempting foods

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