Eating a diet high in salt significantly increases the risk of heart failure, scientists have warned after a major 12-year study.

Speaking ahead of a presentation to the European Society of Cardiology in Barcelona, Professor Pekka Jousilahtiof Finlands National Institute for Health and Welfare, put it simply: The heart does not like salt.

According to the World Health Organisation, an estimated 2.5 million deaths a year could be prevented if people reduced their consumption of salt to its recommended level of 5g.

Most people eat well in excess of this, anything from 80 to 140 per cent more than they should, according to the WHO.

Prof Jousilahti said their study found that eating more than 13.7ga day of sodium chloride doubled the rate of heart failure.

High salt intake markedly increases the risk of heart failure, he said.

This salt-related increase in heart failure risk was independent of blood pressure.

People who consumed more than 13.7g of salt daily had a two times higher risk of heart failure compared to those consuming less than 6.8g.

Experts are divided on how much salt people can or should eat. The NHS, for example, recommends no more than 6g a day, slightly above the WHO limit.

ProfJousilahti said optimal daily salt intake was probably even lower than 6.8g, the lowest level they used in their study.

While humans do need salt, he said the physiological requirement was for about 2g or 3g a day.

Studies in larger, pooled population cohorts are needed to make more detailed estimations of the increased heart failure risk associated with consuming salt, he added.

High salt intake is one of the major causes of high blood pressure and an independent risk factor for coronary heart disease (CHD) and stroke, he said.

In addition to CHD and stroke, heart failure is one of the major cardiovascular diseases in Europe and globally but the role of high salt intake in its development is unknown.

The study followed 4,630 women and men aged 25 to 64 in Finland over 12 years. Samples of their urine were tested to gauge their salt intake.

The researchers divided the subjects into five groups based on their salt intake; the low-salt group consumed less than 6.8g a day and the highest had more than 13.7g a day.

Over the course of the study, 121 men and women developed new heart failure.

When the results were adjusted for age, sex, study year and area, the group consuming the most salt were 2.1 times more likely to develop heart failure and the group who ate the second highest amount of salt between 10.96g and 13.7g were 1.7 times more likely.

According to the WHO, consuming less than 5g a day helps to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart attack.

The principal benefit of lowering salt intake is a corresponding reduction in high blood pressure, it says.

Member states of the WHO have agreed to reduce the global populations intake of salt by 30 per cent by 2025 because of the health benefits.

The NHSs website says food with more than 1.5g of salt (the equivalent of 0.6g of sodium) per 100g should be considered high salt, while 0.3g (0.1g sodium) per 100g is considered low.

It warns that 75 per cent of salt in our diet comes from bread, breakfast cereals and ready meals before any salt is added at the table.

A diet that is high in salt can cause raised blood pressure, which currently affects more than one third of adults in the UK, it says.

High blood pressure often has no symptoms, and it is estimated that in England about one in every three people who have high blood pressure dont know it. But if you have it, you are more likely to develop heart disease or have a stroke.

Cutting down on salt lowers blood pressure, which means that your risk of having a stroke or developing heart disease is reduced.

It includes a list of foods that are usually high in salt, such as anchovies, bacon, cheese, gravy granules, olives, pickles, prawns and soy sauce.

But the NHS site also warns pasta sauces, crisps, ready-made sandwiches, sausages and ketchup can have large amounts.

Even dissolvable vitamin supplements and painkillers can contain up to a gram of salt in each tablet.

Excerpt from:
High-salt diet can double your risk of heart failure, finds study - The Independent

I want to be the Paul Newman of the fashion world, jokes Jennifer Fisher the jewelry designer Barneys and Net-a-Porter carry her architectural pieces whos now set on conquering the condiment industry. Fisher, a skilled home cook, started making her own seasoned salts and gifting them to editors. When it became this crazy phenomenon on Instagram, she launched a spinoff business, and as of this month, Fisher sells two salts, with plans to expand into hot sauces and salad dressings. This week, while vacationing in the Hamptons, she created a build-your-own-burger bar for her family, and ate lots of local corn. Read all about it in this weeks Grub Street Diet.

Thursday, August 17Every morning, I wake up to my daily coffee-with-almond-milk delivery from my husband, Kevin. I stick to Califias barista blend or New Barns barista almond milk, or my favorite Nespresso Lungo Coffees. This will be the first of approximately two to three per day. Afterward, I always take my vitamins.

Im a huge-breakfast person. I wake up starving every morning and am genuinely excited to eat a huge breakfast. Its my favorite meal of the day, partially because I eat whatever I want, and also because some days, its the only meal I get to actually cook for myself, so I know exactly what is going into it.

Today, it was two organic eggs scrambled with a ton of chopped fresh dill. Right now, Im in the city, so they were Vital Farms pasture-raised eggs. Sometimes, Im lucky and my friends Wes Gordon and Paul Arnhold will drop eggs from their farm in Connecticut, Thistledown Farm. I used to have my eggs delivered from Laura Ferraras farm every Monday morning, but sadly, that service has been discontinued. There is nothing like farm-fresh eggs.

I normally have a piece of gluten-free toast with breakfast. My favorite is Whole Foods 365 Prairie Bread (found in the frozen section) it has the closest resemblance to a seeded multigrain bread with a lighter base. Today, it was toasted well and topped with Kite Hill chive cream cheese and avocado, and a dash of my JF Universal Salt that I created and started to sell this year on our website.

Lunch at work is normally a family affair, and we eat together depending on the day. Wednesday is Family Lunch, where we all vote on what kind of cuisine and where to order from. Favorites include: Rubirosa pizza, Edo sushi, and Evas Health Food. Today, I packed for my trip to Amagansett (we rented a friends house for the last two weeks of the summer), cleaned out my kids camp bags, and organized while our house in the city is under renovations. I ran by Bliss Bowl to grab one of my favorite to-go meals: a make-your-own organic-brown-rice bowl with egg, tofu, and a ton of veggies with their spicy gochujang sauce.

Given that we were moving to Amagansett the following day for the summer, I picked up Dirty Bird for dinner. They make the best organic rotisserie chicken, and everyone in my family likes different parts, so its perfect. My daughter, Drew, is a drumsticks and dark-meat girl, while my son, Shane, and Kevin are breast guys. I love the wings, and being the mom, I get whatever is left over. Im not a huge chicken fan, so this says a lot that I love it so much. They make a great wedge salad, and I love the mashed potatoes with the skin on (not on the program). The kids love making their own chicken-and-rice bowls, so I always make a big batch of organic jasmine rice, and they go to town on their own.

Friday, August 18This morning was a huge rush to get out of the house and on the road for Amagansett, so I used the opportunity to clean out the fridge of all veggies, and made a huge dairy-free pepper-jack scramble with a ton of herbs. We added hot sauce, and I threw the leftover open bag of organic tortilla chips under the broiler, and we had breakfast nachos with all of the last ripe avocados, freshly sliced jalapeo, and what was left of my last red onion.

Our travel day to Amagansett was very long, and we had to make multiple stops on the way out to the house. Lunch was eaten in the car. For the kids, I packed fresh toasted Murrays Bagels with mozzarella and cracked-pepper turkey sandwiches, along with their favorite La Esquina tortilla chips. I try to sneak in fresh veggies whenever I can, and included a chopped veggie mix of cucumbers, carrots, and red peppers, each packed with their own miniorganic Caesar dipping containers.

Kevin and I were so busy, we snacked on sriracha-rice snacks and fruit. We did a giant grocery run in Amagansett, and by 5 p.m., everyone was starving from the trip. For dinner, we grilled skirt steak and local corn and had taco night, per the kids request. The corn is so good out here in the summer, it doesnt need any seasoning on it, but the kids love a make-your-own-Mexican-corn bar, so I put out crumbled Cotija cheese, organic butter, and Caesar dressing (we prefer this to mayonnaise on our corn), chili powder, and JF Universal Salt. They brushed the corn with their choice of topping and it was gone in seconds. I find when its a make-your-own style, its more fun for the kids, and they experiment with more veggies. On the taco bar tonight, I had finely shredded napa cabbage, a fine chop of white onion and cilantro, fresh pico de gallo, chopped avocado, and a choice of favorite hot sauces with shredded Colby-Jack and queso fresco. I also made a fast Mexican white-jasmine rice with white onion, chili powder, some tomatoes, and jalapeos. This is another way to sneak in tomatoes for kids, they dissolve in the rice and give it a great color and flavor.

Saturday, August 19For our first Hamptons breakfast, I was in the mood for poached eggs post morning yoga. We had leftover Mexican pico, homemade beans, and a ton of avocado. Siete Foods was kind enough to stock my house with my favorite Paleo tortillas, so I made a fast poached huevos rancheros with a cassava-and-chia tortilla. Ive tried a ton of GF products and Siete Foods almond-flour tortilla is my favorite. I made an almond latte and sat out on the deck while I ate my breakfast.We went to town to stock up on fresh cheese from Cavaniolas (get the Bethmale and Abbaye de Belloc, if you only eat sheep and goat cheese), with figs and Innas Fresno-chili jam. Were having a BBQ on Sunday, so Im stocking up on all of the essentials. I marinate my own Feta, so I picked up what I needed for that, and baby back ribs.

We dropped the kids with friends and came back to settle in at the house. Lunch was poolside. I made a simple chopped green salad of romaine and arugula, with green onion and a homemade Dijon vinaigrette. It was so warm, I wasnt in the mood for much else.

Dinner was easy. We went to town and picked up fresh shrimp, striped bass, and fresh corn from Balsam Farms, as well as a simple homemade quinoa salad with farm-stand tomatoes and herbs.

Sunday, August 20We did a very early beach walk with our dog, Tito we are trying to get him used to the water and it finally worked today! Breakfast was coffee, and by the time we were done, it was time to collect the kids, so breakfast was a wash. For me, skipping a Sunday poached egg never happens, so the Hamptons must be working on distracting me.

Not going to lie, there is something about a full fridge of fresh food that you have personally curated that makes you want to hibernate and not go out to eat, which is exactly what we did.

We went to town to shop and came back with fresh local striped bass from Stuarts for date night. We grilled it simply with lemon, and I made a fast chimichurri with grilled corn and ros. The chimichurri was amazing on the grilled corn with queso fresco and JF Curry Salt. Clean and fast.

Monday, August 21Every time I eat fish for dinner, I wake up starving so I made a big batch of double-poached eggs for myself and Kevin, threw them on top of fresh multicolored heirloom tomatoes from Balsam Farms with a ton of fresh chives, and served them with very toasted (I love almost burnt) GF toast points. We made our coffee and sat on the front deck to enjoy a morning of freedom.

Our friends came out from the city to visit, and we opted to go to Duryeas in Montauk to watch the eclipse. Best decision ever. People were hanging in front playing boccie ball, and inside it was actually very quiet. We went with crab claws, oysters, shrimp, grilled lobster, and the amazing house salad. The fries at Duryeas are my favorite, aside from the Odeons. They are light and crispy, and you never feel like you ate anything oily after. This could be from the amount of Rock Angel consumed, but whatever. Best lunch ever.

We decided to make grilled fresh Mediterranean chicken burgers for lunch after the kids returned. Chicken burgers may seem boring, but this recipe will change any ground-meat dish of yours forever. We made a huge build-your-own-burger station for the kids. All you need is yellow and red farm-stand tomatoes with a bit of red onion, and you are set.

Tuesday, August 22For breakfast, everyone requested farm-fried eggs with my JF Curry Salt, fresh avocado, and tomatoes on toast. I always fry my eggs in organic salted butter, drizzle with olive oil, and add a liberal amount of my salt and coarse cracked pepper.

We went back to Montauk for dinner with our friends and kids at the Crows Nest. I love the roasted beets and the meze platter. The crab tagliatelle is famous there, and I always have to have a couple of bites, but this time, I opted for scallops. We stopped at Johns Drive In for ice cream, and I had a chocolate-peanut-butter cone. It made my stomach hurt from the dairy, but it was totally worth it. When we got home, everyone wanted the beef version of my burgers, so we made a fast batch of late-night grass-fed, salt-and-pepper burgers with Martins potato rolls (I never toast mine). Sipped a late-night Casa Dragones on the rocks, which I chilled and topped with fresh lime.

Read more:
Jewelry Designer Jennifer Fisher Loves a Big Breakfast - Grub Street

MISSION, KS--(Marketwired - Aug 25, 2017) - (Family Features) When it comes to advice about healthy living, there are opinions nearly every place you turn. Unfortunately, a great deal of that information is based on fad diets and trendy workouts that may deliver quick results but don't promote a sustainable, healthy lifestyle.

The medical community generally agrees that slow and steady is the way to win the race toward healthy living. Adopting a broad set of healthier habits can deliver results over time and foster a new way of living that promotes your overall health and wellbeing.

Aim for balance. A diet that combines healthy levels of protein and carbohydrates from all the food groups is the surest way to deliver your body the vitamins and nutrients you need for optimal health. The Dietary Guidelines for Americans call for an eating plan that is centered on fruits, vegetables, whole grains and reduced-fat dairy foods, rounded out by lean meats, poultry, fish, beans, eggs and nuts for protein. When planning your meals, be sure to limit saturated fats, trans fats, cholesterol, sodium and added sugar.

Know when to say when. Building a healthy lifestyle is about more than eating the right foods. It also means keeping your calorie count in check. That means keeping the amount you eat and the portion size in mind. Work with your doctor or a nutritionist to determine your body's true caloric needs, which can vary depending on numerous factors such as your age, activity level and overall health. Then get smart about the portion sizes that will help you stay within those parameters. Initially, you may want to weigh out portions but soon you'll be able to recognize and adjust your portions on sight.

Set your body in motion. Increasing your activity level not only helps burn calories and boosts your metabolism, it also helps tone your muscles and improve overall body condition by promoting healthy blood flow. The exact amount of exercise you need will vary depending on your goals, age and physical ability. You may need to work up to the optimal level, which according to the Centers for Disease Control and Prevention is 150 minutes of moderate activity or 75 minutes of vigorous activity a week for most adults.

Replace what you lose. A strong workout may help you shed calories, but it also can deplete your body of essential fluids. Staying hydrated is crucial to keep your body functioning properly, from regulating your body temperature to providing the lubrication your joints and muscles need to keep you in motion. Rehydrating during and after exercise is important for getting the most out of your workout. For example, try incorporating an electrolyte beverage, such as Propel Electrolyte Water, which helps replace what is lost in sweat and supports hydration by stimulating thirst and promoting fluid retention. The 10 flavors contain no calories and provide B vitamins to support metabolism as part of a daily diet and antioxidant vitamins C and E. Learn more at PropelWater.com.

Give yourself a break. Most experts agree it's OK to indulge and enjoy your favorite treat occasionally. Skipping a day at the gym won't end your efforts either. The key is to make those allowances an exception rather than the norm, skipping one day instead of three or eating a sliver of pie, not a giant slice. Rewarding yourself within reason is a good way to stay motivated and create a sustainable healthy lifestyle.

About Family Features Editorial Syndicate

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The rest is here:
Healthy Living Habits that Work - Benzinga

If youre suddenlyhearing the word Hadza a lotespecially from your gut-healthy friend who turned you on to apple cider vinegarand is basically your probiotic conciergeheres why.

It turns out, we could all stand to learn a lot, gut-health-wise, from the Hadza people in Tanzania, where a few hundred of them live as hunter-gatherers, only eating what they find in the wild.

Because of the highly processed Western diet, were losing important bacteria varied microbes that keep our well-being in check.And according to a new study, paying close attention to theHadza diet could help us get it back.

After comparing 350 stool samples collected from the Hadza withones from 17 other cultures, researchersnot only found that the Hadza peoples bacteria was muchmore diverse than those found in samples from theWestern diet, but it also differed season to season, depending on what they were eating.

The Hadza get 100 or more grams of fiber a day in their food, on average. We average 15 grams per day.

While they ate mostly meat and tubers in the dry seasons, they ate more berries and honey in the wet seasonsand each season had a specific set of gut bacteria. Whats interesting, though, is that thedry-season microbesthat disappeared in the wet season, for instance, returned for the following dry season.

What does this mean for Americans? Our range of gut bacteria isnt nearly asdiverse, but researchers think this study shows what were missing might not be lost forever. Since the Hadza people have beenable to re-harnesscertain microbes depending on what they were eating, a shift in our diets could work the same way.

I think this finding is really exciting, Lawrence David, PhD, told NPR. It suggests the shifts in the microbiome seen in industrialized nations might not be permanentthat they might be reversible by changes in peoples diets.

Not to worry, this doesnt mean you need to quit your day job to take up thehunter-gatherer lifestyle.You might just have to up your intake of fiber.

Fibers all thats left at the very end of our digestive tract where these microbes live, so theyve evolved to be very good at digesting it, Justin Sonnenburg, PhD, professor atStanford University, said in a statement. The Hadza get 100 or more grams of fiber a day in their food, on average. We average 15 grams per day.

Along with upping fiber, its also a good idea toonly eat minimally processed foods andalways have in-season fruits and veggies on hand, Samuel Smits, PhD, professor at Stanford University, told Seeker.

That extra bacteria will give your gut a nice boostand when our microbes arehappy, were happy.

Try this gut-friendly ice cream float for dessert tonight. And be careful that youre not doing these three everyday things that can destroy your microbiome.

Excerpt from:
Why the Hadza Diet is being touted as gut-health #goals - Well+Good

This week, lets take a look at omega fatty acids and try to put some clarity around these essential fats. We have all seen a fair amount of information regarding omega 3 fatty acids and the importance to our overall health to get enough omega 3s in our diet. Omega 3 fatty acids are just one aspect of fats in our diet.

First, lets look at what makes up a fatty acid. Now without getting too deep into chemistry, there are three primary types of fatty acids: long-chain, medium-chain and short-chain. What defines these guys are the number of carbon molecules that make up the fatty acids structure. Carbon molecules also change how the human body utilizes these fatty acids and establishes them as either healthy or perhaps not so healthy for your diet.

There is one particular fatty acid to be avoided. Trans fatty acids, often referred to as trans fats, are created by manufacturers through the hydrogenation process to solidify liquid oils. These fatty acids are nasty for your health and found in many everyday food products. The primary reason oils are hydrogenated is to increase their shelf life and work as a food preservative.

But what about omega 3, omega 6 and the even less talked about omega 9 fatty acids? Healthy fat is essential for normal growth and development and can build on a persons overall nutrition wellness. As discussed in prior articles, low-fat, fat-free and no-fat-ever diets which have vilified fats with a broad brush is just not a healthy dietary plan for humans.

Healthy dietary fat provides energy, protects our organs, maintains cell membranes and helps the body absorb and process nutrients. Even better, it helps the body become very good at burning fat. Many times when you are working with a dietitian regarding weight-loss, they recommend at least one-third of your calories come from healthy dietary fat.

Another point regarding most fats is they have two essential fatty acids, linolenic and linoleic acid. These cannot be synthesized by the body and must be obtained from a food source. These essential healthy fats that are found in plant foods are used to build omega 3 and omega 6 fatty acids. Omega 3 and omega 6 fatty acids are essential for the proper functioning of all tissues of the body.

Omega 3 fatty acids are needed in our diet for optimal nutrition and health. Since omega 3 fatty acids do not synthesize in the human body, we must rely on getting enough through the foods we eat. The best sources of omega 3s are cold milled pure flax, raw pumpkin seeds, chia seeds, raw walnuts and wild salmon. A tablespoon of cold pressed virgin coconut oil taken with the seeds aids in omega 3 absorptions.

Omega 6 fatty acids, like omega 3 fatty acids, cannot be synthesized in the human body, so again we must rely on food sources to keep our levels up. Unfortunately, if you consume a lot of corn or vegetable oil, you are likely getting too much omega 6 in your diet. If you eat healthily and avoid processed oils, your best sources of omega 6s are hemp hearts, sesame, sunflower and raw almonds. Omega 6 plays an important role in immune system support and blood pressure regulation.

Omega 9 fatty acids are considered an unsaturated fat and are common in both vegetable and animal fats. Omega 9 fatty acids are specifically oleic acid and considered a non-essential fatty acid since the human body can synthesize omega 9 from many of the things we eat on a daily basis. The most common food source of omega 9 fatty acids is olive oil and nut oils. In moderation, omega 9 fatty acids help support brain and heart function.

We need healthy fats to be included in our daily nutrition to maintain the right balance of omega 3-6-9. Recently, it has been found that some omega 3 and omega 6 in pill form are substandard and even mildly toxic. Be sure if you take the supplement route, buy quality products.

Many people ask Can I take too much omega fatty acids? and the answer is yes. The daily recommended amount is 0.3 to 0.5 grams. However, many people have jumped on the omega fatty acid bandwagon and take up to 3 grams of omega 3 fatty acids a day through fish oil, which for people without health concerns can be regarded as safe.

Keep in mind that it can be dangerous to take too much fish oil in your efforts to get your omega 3. Over consumption of fish oil can lead to blood thinning and even strokes. Omega 6 is also something that can cause health problems when consumed in large doses. Omega 6 can directly raise blood pressure, cause blood clots to form and lead to heart attacks.

It is always an excellent idea to consult with your physician before starting a regimen of omega 3 or omega 6 to see if they would advise this based on your current health. Certain medical conditions and medication can cause an adverse reaction to omega fatty acids.

Be smart, cautious, take in moderation and if you have concerns, seek medical advice from a health care provider.

Judd Jones is a director for The Hagadone Corporation and Certified Health Coach.

Continued here:
JUDD JONES: Getting enough omegas - Coeur d'Alene Press

It's no surprise that our favorite celebs love to spill their diet secrets, given that they often work so hard to get those killer bodies! But how safe (or beneficial) are those weight loss remedies that aren't, you know, sweating it out at the gym?

We talked with Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com, best-selling author of Eat Dirt, and co-founder of Ancient Nutrition, to get the truth about some of the Internet's most searched diets and whether you should listen to the hype! Scroll down to hear his thoughts on apple cider vinegar, the bone broth detox, and more popular fads.

MORE: Khlo Kardashian, Jennifer Lopez, and More Stars Who Refuse to Eat These Super Common Foods

Whether youre dieting or not, regularly having small amounts of apple cider vinegar, or ACV, has numerous health benefits, including: better digestion, reduced acid reflux, enhanced detoxification, and blood sugar regulation. ACV contains a powerful substance acetic acid, which is beneficial for gut health and more. In terms of it being used as part of a diet to help someone lose weight, this approach might have certain advantages due to how ACV can help reduce cravings and improve nutrient absorption.

Id recommend starting with one or two teaspoons of apple cider vinegar mixed with water before your three biggest meals of the day, as this may help stabilize blood sugar levels, alkalize your digestive system and have other positive effects on your metabolism. You can also try starting the day with a cleansing mix of ACV, lemon juice, cayenne pepper, and cinnamon. Im a big fan of ACV, but I still like to remind people that theres no magic bullet when it comes to lasting weight loss. In general, consuming lots of one healthy ingredient should never take the place of an overall balanced diet and healthy lifestyle.

Fasting (abstaining from eating solid food) may seem like a recent trend, but in fact, its been practiced safely for thousands of years. As long as its not causing any negative side effects such as irregular menstrual cycles, lots of fatigue, or heavy brain fog then going for longer periods of time without food, even for an entire day, has been shown to have certain positive health effects.

Skipping a whole day of eating obviously has benefits for reducing calorie intake as well, but this isn't the only reason that fasting is helpful for weight loss or maintenance. Fasting helps deplete glycogen (energy stored in muscles), which means the body uses more stored fat for energy, plus it helps normalize blood sugar levels. It may also help regulate production of certain appetite hormones including leptin, the hormone that regulates fat storage in response to eating, and ghrelin, a hormone that increases hunger. Studies have also found links between fasting and longevity, due to how fasting may help lower oxidative stress. Bone broth is one of the best things to have while fasting (as well as on non-fasting days) because it prevents muscle wasting or dehydration, and supplies essential nutrients including amino acids and electrolytes to keep energy levels up.

Eating 3 square meals a day might be most common, but that doesnt mean its the only healthy way to eat. In fact, its now being shown in studies that for some people, eating many small meals all day long (also called grazing) may contribute to overeating, possibly because it never allows enough time for someone to feel truly hungry, decreasing their ability to be stay in touch with their true hunger versus fullness signals.

Everyone is a bit different in terms of how often and when they get hungry, so theres no hard-and-fast rule as to which number of meals is best. Eating only one meal per day might seem extreme, and it certainly can be very uncomfortable for some people, but for others it might provide substantial benefits and seem pretty manageable, especially if practiced only several days per week. Staying flexible and in touch with your appetite cues should really be the ultimate goal.

Eating plenty of protein, healthy fats, and veggies while keeping carb and sugar intake low is one of the most reliable ways to lose weight, often pretty quickly. Another name for a very low-carb, low-sugar diet is the Ketogenic Diet which has recently become very popular, followed by celebrities such as Halle Berry, but has actually been practiced since around the 1920s. The keto diet works by forcing the body to burn fat for energy instead of carbohydrates, a process called ketosis.

Ketosis is only possible when carb intake is kept very, very low around 25-30 grams of net carbs per day (the amount thats left when fiber is subtracted). Foods like meat, fish, oils, and non-starchy veggies are either very-low carb or no-carb, so they should make up the bulk of calories on plans like the keto diet. Dairy products, grains, fruit, legumes, and added sugars have more carbs, so they are either strictly limited or avoided all together. Most people will be able to achieve similar results to Kim if they follow a Moderate Keto Diet," sticking to about 60-75 grams of net carbs daily which allows for a bit more flexibility.

Answers have been edited for length.

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I was diagnosed with a severe allergy to berries and red fruits when I was an infant, and I've also been on a gluten-free diet for the last four years. Don't get me wrong, I'm not celiac nor severely allergic to gluten, but intolerant, part of that group of people identified as "gluten sensitive." And guess what? I travel the world looking for the best places to eat and drink to write about . . . funny, isn't it?

Traveling with food allergies can be annoying and intimidating, leaving us and our travel companions with a constant sense of fear about what could happen if, accidentally, we end up eating something we can't have. So said, fear and anxiety don't control my life, and that's why every time I travel, I ensure I won't have problems or that at least I will be in control if something happens.

Let me be straight: it hasn't been easy, especially in the past, because there are many things you've got to consider when you travel with an allergy. But the more I experience and travel, the easier it gets, and this also boosts my confidence and my desire to enjoy the adventure.

Here are some tips on how to travel safely with one (or more!) food allergy.

Have a chat with your doctor and ask him or her to write you a note, signed, with all the things you're allergic to. Don't be picky; put everything on it, including the variations of one single type of food. Mine doesn't contain a general indication of "red fruits," but it details every single fruit I'm allergic to. If you're allergic to more than one food, put everything in the same document and make sure you carry a copy with you (in your wallet or bag) and you also have a copy to be left in your luggage. In the same doc, you can also add all the information about your health insurance, the drugs you can take in case of intoxication, and emergency contact numbers.

Make sure to bring food allergy translation cards to communicate your allergy to restaurant servers, in case you're not fluent in the language of the country you're going to visit.

Not only do you need a document, but you also need to add all your medical information on your smartphone so that in case of need, people can rely on your phone for more information (both if you travel solo or with someone else, be self-sufficient and make sure you can be saved in any situation!). I don't recommend wearing a wristband with allergy information because today the mobile phone can do everything and is not so invasive, while the wristband can really impact the life of a traveler (and imagine if you also wear jewelry and an activity tracker what a nightmare!).

FoodMaestro is a great app to look for the safest ingredients in every single product without reading the labels. Food Allergy Translate is ideal to translate your dietary needs in foreign languages.

Every time I travel, for work or for pleasure, I do my research to come up with a list of hospitals and local allergy associations. Sometimes I also get in contact with local associations asking for advice and this has proven to be one of the best experiences ever, because at the end of the day, people with allergies are a big community and everyone is happy to help others.

Make sure you also research the best restaurants, local grocery stores, and places able to cater to your needs, and don't be afraid to eat only what you recognize as safe for your health! When you order a dish, specify it doesn't contain the ingredient you're allergic to, always being clear (I always add, "I'm highly allergic, I could die by eating this food!"), and if your allergy doesn't allow you to eat food cooked or prepared near the source of your allergy, then your research phase must be even more serious to end up with a list of selected places where you feel, and are, 100 percent safe.

Do not forget to have a chat with the hotel you're staying in before or immediately upon your arrival, asking for information about its policy in case of allergy.

At least one week before leaving (but this depends on the airline), get in contact with the airline and make sure to request a special dish for your flight, but be prepared. Unfortunately, in most cases, you'll end up with a questionable dish, so follow my recommendation as a long-time traveler with (a good amount of) allergies: pack the right amount of food to be consumed on the plane, making sure you bring both sweet and salty food, and do not forget to pack extra safe snacks in case of delays or problems of any kind. If this sounds silly or makes you feel ashamed, just remember a serious allergy is not a whim, and if your allergy can compromise your life, you have all the rights to prevent it! Make sure you have a look at the International Food Allergy and Anaphylaxis Alliance for information about international airlines and their policies in case of a severe allergy on board; just recently, I was on a plane with Aer Lingus and no peanuts were served because a passenger was highly allergic (if you're wondering, nobody complained at all!).

If your food allergy is severe, always bring at least two epinephrine injections, making sure they're properly labeled. Remember that they're a medical need, so they're allowed to be carried aboard.

Overwhelmed? Don't be. Just be confident and practice, and the more you travel, the easier it will get and you'll be able to have fun, no matter your food allergy!

Image Source: POPSUGAR Photography / Bonnie Burke

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5 Tips For Traveling Safely With Food Allergies - POPSUGAR