So after reading my post about why too much salt in your diet can cause an elevated blood pressure, today we are going to look at the hidden ways we get salt in our diets without even knowing it. (If you missed my post on the effects salt has on bp, find it here.)
Most people think the key to limiting dietary salt intake is to limit the use of the salt shaker.
But alas, as with the Transformers, in this situation there is much more than meets the eye.
The amount of salt that we add to the food that we eat is minimal for most, and even insignificant for some. How come then, does the average American consume close to 5,000 mg every day, which is about twice the recommended amount?
Simple answer, processed food. When food is processed, lots of changes take place that effect the quality of the food. An often overlooked result of the processing is the amount of salt added to help preserve the food and prevent it from spoiling. This excess salt, which often is barely even tasted, makes up the majority of salt that we consume in our modern diet.
Don't believe me? Let's look into this a little more closely. Stouffer's makes a frozen lasagna that comes completely pre-made, all you have to do is pop it in the oven and you've got a seemingly healthy, almost home-cooked meal.
But when you look at the nutrition facts, there are a couple of numbers that are a bit startling, to say the least. The amount of fat found in a single serving of the frozen lasagna contains 20% of the daily recommended fat content. While this is a little scary, it is not completely unreasonable since there is so much cheese and ground beef in the lasagna. The amount of salt (sodium) however, is almost unbelievable. Stouffer's lasagna has 671 mg of sodium in a single serving, which is an astounding 28% of your recommended daily amount!
The reason this is a troubling situation is simple, when you eat a piece of lasagna, it doesn't taste salty. So without even knowing it, you are getting a whole lot of salt in one meal eating something that doesn't even taste salty.
Stealth salt can attack you from many fronts, but did you know it can attack you even when you are making a viable attempt at eating healthy? Case in point, canned green beans from Green Giant.
Now let me be clear, I'm not campaigning against green beans or any kind of canned vegetables. While canned varieties aren't perfect, you can make a lot worse food choices than canned green beans. What this example illustrates, however, is the importance of reading labels and acknowledging that processed food has some sneaky ingredients, and excess sodium is chief among them.
So while a can of green beans has plenty of health benefits, be aware that a serving has 16% of the daily amount of salt in it, which is 380 mg. A number like that is certainly too big to ignore.
Then there is the king of hidden fat and salt when it comes to processed foods: fast food establishments. McDonald's food is so processed that you can set a happy meal on the counter at room temperature for months, and it will not break down. If that doesn't scare you a little bit, take a look at some of their numbers. A McDonald's double cheeseburger has 1150 mg of salt. A Big Mac has 1040 mg. 5 chicken strips have 1240 mg of salt. All of these items, which are some of the most ordered foods on the menu, have almost half of your daily salt content.
And you still haven't eaten any French fries.
A large order of French fries only has about 350 mg of salt, a relatively small amount since the fries actually taste salty. However, since most people add more salt to their fries when we get them, the actual amount of sodium in a McDonald's meal is likely between 1500-2000 mg, which is an admirable daily maximum, not a singular meal total.
Salt is great. It makes our foods taste better, and our bodies need it to function properly. However, like many things, too much of a good thing isn't good.
Now that you know why too much salt elevates your blood pressure, and where most of the salt we eat comes from, hopefully you will start to make some changes to your diet to limit the salt you consume. Stay tuned for my next post, where we will look at some ways to make great tasting foods at home without using too much salt.
Tuesday, December 27, 2011
Thursday, December 22, 2011
Why Does Limiting Your Salt Intake Help Lower Your BP?
Having high blood pressure can be a precursor of a number of other medical problems, which explains why so many people keep an eye on their blood pressure readings. It has even gotten to the point where many department stores and pharmacies have blood pressure readers available for customers to measure their blood pressures while they are shopping. The machines tell people that a 'normal' blood pressure should be 120/80, and that if your numbers are above that you may want to try to lower it.
So, how do you go about lowering your blood pressure? Most doctors first instruction is to limit salt intake.
The obvious follow up question that begs to be answered, however, is what does salt have to do with blood pressure?
In its simplest form, salt causes your body to retain water, which increases the volume of blood in the body. Since the amount of arterial space remains the same, the increase in volume is directly proportional to the increase in pressure.
By limiting salt intake you are able to prevent the increase of blood volume, and therefore help to prevent a rise in blood pressure. And by decreasing your blood pressure, you are able to decrease your risk of many chronic diseases such as stroke, heart attack, arterial aneurisms, among others.
So the next time you go to the drug store, take a minute to sit down at the blood pressure machine to get a reading. And if the reading comes back a little high, think twice before you reach for the salt shaker at your next meal.
So, how do you go about lowering your blood pressure? Most doctors first instruction is to limit salt intake.
The obvious follow up question that begs to be answered, however, is what does salt have to do with blood pressure?
In its simplest form, salt causes your body to retain water, which increases the volume of blood in the body. Since the amount of arterial space remains the same, the increase in volume is directly proportional to the increase in pressure.
By limiting salt intake you are able to prevent the increase of blood volume, and therefore help to prevent a rise in blood pressure. And by decreasing your blood pressure, you are able to decrease your risk of many chronic diseases such as stroke, heart attack, arterial aneurisms, among others.
So the next time you go to the drug store, take a minute to sit down at the blood pressure machine to get a reading. And if the reading comes back a little high, think twice before you reach for the salt shaker at your next meal.
Sunday, December 18, 2011
Business Profile
DK FitSolutions has been profiled on the business start up site Shoe String Venture. The profile gives a brief explanation of what we do and the services we offer, and provides some advice to others that are thinking of launching their own businesses in the future.
Check out our profile here.
Check out our profile here.
Quick Test
I got a new blogging app for the iPad, that will hopefully allow me to do a better job posting every couple of days. Just giving it a shot to see how it works.
Wednesday, November 16, 2011
Surviving The Holidays
As Thanksgiving Day here in the United States rapidly approaches, there are more "how to avoid unhealthy eating during the holiday season" articles than you can shake a stick at.
I kind of get sick of reading them, to be honest, yet I'm going to add another bit of holiday eating advice to the ever-growing list.
However, I think my thoughts might contradict every other health-slant piece of advice out there. And here's why, cause I'm going to tell you to eat. Don't worry about calorie count, fat content, or anything else. Thanksgiving is rooted in feasting on the bounty that the Earth has provided, and even if we get more food out of a can than from the ground these days, let's still enjoy the bounty.
A word of warning, though, before you get too food crazy. Thanksgiving is a one day holiday, not a four day one. Feast on Thursday. Eat like a king. Have a second piece of pie with two scoops of ice cream.
You'll be ok.
But on Friday, the holiday is over. Enjoy the leftovers as they are available, but enjoy them sensibly. No need to over overdo it two days in a row. Mix in a little salad with your green bean casserole. Maybe only have one side instead of stuffing, sweet potatoes, mashed potatoes, and corn bread.
You see, the reason for holiday weight gain isn't a one day feast, it's the four day bender. Keep things under control after Thanksgiving, and you'll have a head start on the goal of not gaining any weight between now and the New Year.
I kind of get sick of reading them, to be honest, yet I'm going to add another bit of holiday eating advice to the ever-growing list.
However, I think my thoughts might contradict every other health-slant piece of advice out there. And here's why, cause I'm going to tell you to eat. Don't worry about calorie count, fat content, or anything else. Thanksgiving is rooted in feasting on the bounty that the Earth has provided, and even if we get more food out of a can than from the ground these days, let's still enjoy the bounty.
A word of warning, though, before you get too food crazy. Thanksgiving is a one day holiday, not a four day one. Feast on Thursday. Eat like a king. Have a second piece of pie with two scoops of ice cream.
You'll be ok.
But on Friday, the holiday is over. Enjoy the leftovers as they are available, but enjoy them sensibly. No need to over overdo it two days in a row. Mix in a little salad with your green bean casserole. Maybe only have one side instead of stuffing, sweet potatoes, mashed potatoes, and corn bread.
You see, the reason for holiday weight gain isn't a one day feast, it's the four day bender. Keep things under control after Thanksgiving, and you'll have a head start on the goal of not gaining any weight between now and the New Year.
Saturday, November 5, 2011
You're Never Too Old to Run
Sometimes people say things, and all you can do is stop, scratch your head, and say "huh?"
I feel like the time that this happens most often to me is when the topic is me running another marathon. While saying I'm a marathon runner might be a bit of an untruth, I have successfully finished the only two races I've ever attempted, which is an accomplishment I'll be proud of for as long as I can still lace up my Asics.
While I was training for my first marathon two years ago, I had one of those head scratching "huh" moments while talking with my parents. My dad said something to the effect of "Are you sure about this? You know, people die from the stress of running marathons."
Huh? Sure, every once in a while a marathoner dies while completing a race. And if legend holds true, the Greek soldier did drop dead after running from the Battle of Marathon to the assembly in Athens. But really, dad, let's compare the ratio of marathon running fatalities to that of those who die of a sedentary lifestyle.
I think I'll take my chances with running.
Turns out, I'm not the only person willing to take on the "inherent health risks" associated with marathon running. According to Joy Johnson, 84, the "risk" of running isn't enough to keep her from continuing her streak of 24 consecutive New York City marathons. "I want to keep running as long as I can and drop in my running shoes when the time comes," she recently told Janice Lloyd from the USA Today. Joy is one of 2,634 runners age 60 or older that is running New York this year.
The positive effects all this running has on these elder runners is impressive, to say the least. Ms. Johnson's bones are so dense after 25 years of distance running that Stanford researches thought the results of a recent bone density test can back wrong. Not only were the results correct, but the strength of her bones is directly attributed to her healthy diet and physical exercise, as Johnson takes no bone strengthening supplements. Running, as well as most any type of higher intensity activity, has also been shown to improve cholesterol levels, muscle strength, and body composition, as well as a host of other effects. While there can be some aches and pains associated with running, the positive effects far outweigh and far outlast any negative ones.
The moral of the story is simple, you're never too old to start running. As with anything, there will be some growing pains, but they are nothing that can't be overcome. And whatever reason you may be hiding behind is just an excuse. Asked about the aches and pains she experiences, Ms. Johnson replies that she does have a little arthritis, but "who doesn't over age 30?"
Kind of hard to argue with that logic, eh?
To read more about Joy and other older folks running for their health, check out the article here.
I feel like the time that this happens most often to me is when the topic is me running another marathon. While saying I'm a marathon runner might be a bit of an untruth, I have successfully finished the only two races I've ever attempted, which is an accomplishment I'll be proud of for as long as I can still lace up my Asics.
While I was training for my first marathon two years ago, I had one of those head scratching "huh" moments while talking with my parents. My dad said something to the effect of "Are you sure about this? You know, people die from the stress of running marathons."
Huh? Sure, every once in a while a marathoner dies while completing a race. And if legend holds true, the Greek soldier did drop dead after running from the Battle of Marathon to the assembly in Athens. But really, dad, let's compare the ratio of marathon running fatalities to that of those who die of a sedentary lifestyle.
I think I'll take my chances with running.
Turns out, I'm not the only person willing to take on the "inherent health risks" associated with marathon running. According to Joy Johnson, 84, the "risk" of running isn't enough to keep her from continuing her streak of 24 consecutive New York City marathons. "I want to keep running as long as I can and drop in my running shoes when the time comes," she recently told Janice Lloyd from the USA Today. Joy is one of 2,634 runners age 60 or older that is running New York this year.
The positive effects all this running has on these elder runners is impressive, to say the least. Ms. Johnson's bones are so dense after 25 years of distance running that Stanford researches thought the results of a recent bone density test can back wrong. Not only were the results correct, but the strength of her bones is directly attributed to her healthy diet and physical exercise, as Johnson takes no bone strengthening supplements. Running, as well as most any type of higher intensity activity, has also been shown to improve cholesterol levels, muscle strength, and body composition, as well as a host of other effects. While there can be some aches and pains associated with running, the positive effects far outweigh and far outlast any negative ones.
The moral of the story is simple, you're never too old to start running. As with anything, there will be some growing pains, but they are nothing that can't be overcome. And whatever reason you may be hiding behind is just an excuse. Asked about the aches and pains she experiences, Ms. Johnson replies that she does have a little arthritis, but "who doesn't over age 30?"
Kind of hard to argue with that logic, eh?
To read more about Joy and other older folks running for their health, check out the article here.
Wednesday, October 19, 2011
On-Line Pesrsonal Training:Pros and Cons
There is a lot of confusion out there concerning what exactly an on-line personal trainer provides to his or her clients. While the price is certainly affordable, people need to be assured that they are still getting a good value for their investment. Below, find a list of the benefits a good on-line personal trainer can provide, as well as the few ways in which an in person personal trainer is superior. Then, compare the two lists and decide if the pricey option is what you need, or if you think that a good on-line personal trainer will be able to help you meet your fitness goals while saving you hundreds of dollars along the way.
ADVANTAGES
1: Price. This can not be over emphasized. An on-line trainer can give you years of knowledge and experience at a price you can afford.
2: Accessability. An on-line personal trainer is likely to be available most times of the day. Certainly there are some instances of unavailability, but with the prevalence of smart phones you can expect a reply from an on-line personal trainer whether by phone, text, or email within a few hours. If you need to get in touch with your personal trainer and he or she isn't at the gym, it may be a couple days until you get your feedback.
3: Information. The Internet is full of information, and if the on-line personal trainer knows his or her clients, it will be very easy to pass on relevant information in a very timely manner. For a personal trainer in a gym to provide all f his or her clients with relevant articles and information, he or she would be wearing out the photocopier. And most people aren't going to read the article at the gym anyway, but many would click on a link that comes from a trusted adviser.
4: Mobile. If you travel for work or pleasure, there is no way to take your personal trainer with you to advise you about working out on the go. If you have a good relationship with an on-line personal trainer, when you get to a hotel that has an on site "fitness facility", which is seldom very complete, you can send an email listing what equipment is available. Soon, you will get a reply giving you a workout routine that will help you meet your goals and utilizes the equipment that is available. Another benefit that falls into this category concerns people moving. If either the client or the personal trainer moves to a new city, their relationship is severed. As long as you still have Internet access, your relationship with your on-line personal trainer can go on for years.
DISADVANTAGES
1: Form. When working directly with a personal trainer, the personal trainer is able to watch your form and help you correct it on the spot. He or she is also able to adjust the weight being used on the fly to either push the client harder or back off if the resistance is too difficult. With an on-line personal trainer, the client must handle these tasks on his or her own.
SOLUTION:To help prevent bad form, I post photos and videos of the exercises I am recommending on-line so you are able to know the proper way to perform the exercises. Also, you are always welcome to send me a video of you performing an exercise for me to critique, or we can Skype or use face time to make any corrections in that way.
2: Accountability. Meeting with a personal trainer at the gym is a motivator for some, especially if they are going to have to pay whether they go to the gym or not. With an on-line personal trainer, you have to keep yourself accountable about maintaining your workouts.
SOLUTION:If accountability is the biggest challenge to improving your health, I will make it a point to keep you on track. If you need a phone call or a text every day to make sure you are working out, I'll do that for you.
At the end of the day, there are a number of options out there for people that want to improve their health. What you need to do is figure out what works best from you, and stay diligent so as to make the most out of your decision.
How healthy you are is ultimately up to you, and I'd be honored to help you along your way.
If you would like to explore the possibility of us forming a working relationship, please check out www.dkfitsolutions.com for more information and to get the ball rolling.
ADVANTAGES
1: Price. This can not be over emphasized. An on-line trainer can give you years of knowledge and experience at a price you can afford.
2: Accessability. An on-line personal trainer is likely to be available most times of the day. Certainly there are some instances of unavailability, but with the prevalence of smart phones you can expect a reply from an on-line personal trainer whether by phone, text, or email within a few hours. If you need to get in touch with your personal trainer and he or she isn't at the gym, it may be a couple days until you get your feedback.
3: Information. The Internet is full of information, and if the on-line personal trainer knows his or her clients, it will be very easy to pass on relevant information in a very timely manner. For a personal trainer in a gym to provide all f his or her clients with relevant articles and information, he or she would be wearing out the photocopier. And most people aren't going to read the article at the gym anyway, but many would click on a link that comes from a trusted adviser.
4: Mobile. If you travel for work or pleasure, there is no way to take your personal trainer with you to advise you about working out on the go. If you have a good relationship with an on-line personal trainer, when you get to a hotel that has an on site "fitness facility", which is seldom very complete, you can send an email listing what equipment is available. Soon, you will get a reply giving you a workout routine that will help you meet your goals and utilizes the equipment that is available. Another benefit that falls into this category concerns people moving. If either the client or the personal trainer moves to a new city, their relationship is severed. As long as you still have Internet access, your relationship with your on-line personal trainer can go on for years.
DISADVANTAGES
1: Form. When working directly with a personal trainer, the personal trainer is able to watch your form and help you correct it on the spot. He or she is also able to adjust the weight being used on the fly to either push the client harder or back off if the resistance is too difficult. With an on-line personal trainer, the client must handle these tasks on his or her own.
SOLUTION:To help prevent bad form, I post photos and videos of the exercises I am recommending on-line so you are able to know the proper way to perform the exercises. Also, you are always welcome to send me a video of you performing an exercise for me to critique, or we can Skype or use face time to make any corrections in that way.
2: Accountability. Meeting with a personal trainer at the gym is a motivator for some, especially if they are going to have to pay whether they go to the gym or not. With an on-line personal trainer, you have to keep yourself accountable about maintaining your workouts.
SOLUTION:If accountability is the biggest challenge to improving your health, I will make it a point to keep you on track. If you need a phone call or a text every day to make sure you are working out, I'll do that for you.
At the end of the day, there are a number of options out there for people that want to improve their health. What you need to do is figure out what works best from you, and stay diligent so as to make the most out of your decision.
How healthy you are is ultimately up to you, and I'd be honored to help you along your way.
If you would like to explore the possibility of us forming a working relationship, please check out www.dkfitsolutions.com for more information and to get the ball rolling.
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