Salt/Sodium 101

Although sodium and salt are often used interchangeably, table salt is actually sodium (Na) and chloride (Cl) combined to form sodium chloride (NaCl).  The “salt” recommendations that we hear about are actually sodium recommendations.  Sodium is not only found in salt (NaCl), but also naturally in foods, as well as other compounds such as MSG and sodium bicarbonate (baking soda).   This important electrolyte serves many roles in the body including: fluid balance, nerve impulses, and muscular functions.  

It’s recommended to consume 2,300 mg of sodium a day and 1,500 mg if you are African American, 51 years or older, or suffer from high blood pressure, diabetes, or kidney disease.  Unfortunately, the convenience foods of the U.S. food system (not convenient for our health I might add) make it nearly impossible to reach these recommendations (I say nearly because where there is a will there is certainly a way). If you are the 1 in 18 individuals who meets this goal, kudos to you.  For the vast majority of Americans, however, salt is something we need to cut back on.  Salt is not only found in foods that we think of as salty, such as pickles and soups, but also in foods that we don't even consider salty.  According to the Mayo Clinic, over 3/4 of the sodium in our diets comes from processed food. Consequently, reducing these foods is the perfect place to start! If you aren't doing so already, start looking at nutrition labels to get a sense of how much salt you currently eat.

Processed Foods: The Ultimate Salt Carriers

Processed foods in all forms--from potato chips and sugary cereals to the processed chicken and fish filets delivered to our favorite fast food chains and restaurants--are the ultimate carriers of salt (and not to mention a host of mysterious food additives...stay tuned).  With more and more people eating outside of the home and not making use of their kitchens, we are placing our health into the hands of people motivated by dollar signs rather than our benefit and well-being.  

Laugh A Little More

A wise person once said that ‘“laughter is the best medicine” (a play off of Proverbs 17:22-- a joyful heart is good medicine!). Although I disagree and would argue that proper diet and physical activities habits are the best medicines, laughter is certainly high in the rankings!  Laughter helps to relieve us of any worries that we may be facing even in these brief moments of jubilation.   It helps us feel better and may in fact help pave the way to great health. 
 

Water Tips

We are certainly all creatures of habit.  If you don’t currently drink a lot of water, know that every lifestyle change and habit has its first day!  Eventually that first day will turn into the next and soon enough it will become second nature and a part of your routine.  The goal just has to stay in the forefront of your mind, even if you mess up here and there.  Eliminate any guilty feelings (recall the importance of getting rid of guilt!), and believe me, that day will come.  I remember the days during cross country season when my coach would constantly remind us to drink water and me preferring the taste of blue gatorade instead.  Now I’m alarmed when I see apple cider vinegar in the toilet bowl (if you have a puzzled look on your face, go back to the previous entry).  Below are a few tips that I’ve found helpful in my journey to drink more water.

TIP #1:  Begin your day with a tall glass of water, even before your first morning brew or eating breakfast.  This serves as a wake up call for your system signaling the beginning of its long day ahead.  If you need to use a special cup, go on ahead.  Whatever works for you.  I’ve actually started to prefer one of the cups we use in my home during the summer months for cookouts.  Random, I know, but it’s large and allows me to get in a lot of water.
 

Rethink Your Drink

We talked about eating real, now to drinking real!  According to a report released by the CDC in August 2011, the average American drinks 1 soda or sugary beverage a day.  The other day as I entered the elevator with a woman carrying a can of Coke, I was hoping and praying that she wasn’t drinking it with her breakfast. It wouldn't be far fetched as at least 1 in 20 people drinks the equivalent of more than four cans of soda each day (I suppose you can get an extra head start at breakfast). If you are that 1 in 20, no worries, because you're journey has to begin somewhere!!!

Health officials recommend that sugary beverage intake should be reduced to less than a can a day.  Convert the grams of sugar that’s in a typical 12-ounce can of soda and it’s like drinking 10 teaspoons of sugar, meanwhile a 20-ounce bottle is a delicious 16 teaspoons of sugar. Need some visual imagery, check out the alarming video below.