Entries Tagged 'sodium' ↓
June 23rd, 2008 — Vitamin A, Vitamin C, calcium, diet, potassium, sodium
Whenever you start a diet you’re going to need to make sure that you are taking the right supplements for your body. Most “diets” lack one or more of these supplements. Without the proper balance of nutrients and vitamins, your body can easily feel deprived and your cravings can skyrocket out of control. There are several supplements that most people need while they’re dieting, but you will need to check with your doctor before adding them. These are general supplements you can use, but our advice cannot replace that of a doctor.
1. Vitamin C -
This is an essential vitamin when it comes to dealing with stress. Even if you don’t realize it, dieting is very stressful on your body. It’s having to deal with cravings, a reduction in calories and to some extent, deprivation. This means that its working overtime, even if you’re not. Vitamin C helps your body undue the damage caused by stress and the antioxidants make sure that your cells stay healthy. If a supplement is out of the question, try to drink some orange juice or eat a tomato.
2. Potassium -
If you suddenly cut out a lot of foods that naturally contain potassium, it’s very easy to get unbalanced. In addition if you are exercising as part of your weight loss plan, it is all too easy to lose potassium, which can lead to dehydration, muscle cramps and a feeling of weakness. However, you’re going to need to make sure that you are not getting too much potassium, since it can have side effects. Check with your doctor to see how much you really need before supplementing.
3. Salt -
While this is not a traditional supplement, you’re still going to need to make sure that you have at least some sodium in your diet. A lack of proper sodium can also make you feel very sick. While it’s important to cut out processed foods that are very high in sodium, you’ll need to make sure that you are getting at least some salt. In addition, most table salt is iodized, which is very important for your thyroid. Some people that completely remove sodium from their lives end up with thyroid problems due to a lack of iodine in their systems.
4. Calcium -
In order to keep building strong bones and muscles, you’re going to need to make sure that you are getting enough calcium in your diet. If you are on a diet that cuts out dairy products, this is even more important.
5. Vitamin A -
While you don’t want too much of this vitamin, it is important for your eyesight. Make sure that you are getting it in the form of uncooked carrots or through a supplemental pill.
For most of these needs, it is best to take a multi-vitamin while you’re dieting. It’s a lot easier to get everything you need this way instead of taking dozens of different pills. Ask your doctor which multi-vitamin is right for you. I get vitamin C, vitamin A, and potassium (and others) via my multi-vitamin, salt from almonds, and calcium from my daily double tall non fat no foam latte. That tiny little pill can really make a difference when it comes to feeling strong and healthy.
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May 16th, 2008 — blood pressure, calories, fats, food labels, healthy eating, nutrition, sodium
If you’ve ever tried reading a food label, chances are it’s tough to get through all of the different amounts, crazy names and percentages. However, there is an easy way to read those labels to get exactly the information that you need to know in a lot less time. By targeting those labels you’ll know right off the bat if it’s something that will be beneficial for your diet, or might sabotage it.
The calorie count is probably the first thing that you should look at, since it is the most important. You’ll need to keep track of how many calories you’re eating every day to stay under your required amount. If the calories are too high, see if there is something you can replace that will keep you under your limit. Just remember to write everything down so that you can keep track.
The second most important piece of information on the label is the amount of fat contained in it. Most Americans eat more than 60 grams of fat a day, and that is usually considered to be too much. While on a diet, it’s a good idea to keep your fat grams to around 30 per day. Log this information and if the fat content seems too high, find an alternative.
Next up is sodium, and this is an area that many people don’t pay enough attention to. The average requirement for daily sodium intake is around 2400 mg. Unfortunately, most people eat way more than that. Always look at the sodium content to make sure that you’re staying under your required amount. The foods to look out for in this area are ramen noodles, canned soups and vegetables as well as prepackaged lunch meat. Too much sodium can lead to high blood pressure as well as water retention.
You’ll also want to look at the amount of carbs in a serving. Once again, most of eat far too many carbs. Think of carbs as sugar - one teaspoon of sugar usually equals about 4 carbs. That means one can of soda can have more than 8 teaspoons of sugar in it. If that seems like a lot (it is) this will give you a better appreciation of how much sugar you are really eating.
The last thing to look at on a label are the ingredients. One common ingredient contained in canned foods is monosodium glutamate. Many people believe that this is responsible for excess weight gain and if you are sensitive to it, you can end up with a migraine headache. While the studies are still out about the harm that monosodium glutamate or MSG as it is commonly known, it is best to avoid it. Yeast extract and autolyzed yeast also contain MSG, so watch out for those names as well.
Reading labels doesn’t have to be hard. With this system, you can tell with a simple glimpse whether or not you should be eating that food. With practice, you’ll be zipping along.
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May 12th, 2008 — alternative ideas, exercise, hydration, moderation, potassium, sodium, water
Summer is almost here and if you’re trying to get healthy and start exercising more, there are plenty of reasons to get discouraged and stop. If you’re not used to exercising in hot weather, it’s also very easy to get sick. Let’s look at some ways that you can keep exercising, even if the mercury is rising.
First and foremost the key to successful exercise in the warmer months is to get plenty of water. You’ll be sweating more and you can dehydrate much more quickly. But you can’t stop with just water. You’ll also need to make sure that your potassium and sodium levels are good so that you have enough energy to keep going. Sports drinks are a good solution, but they do contain some sugars. Try to find the lowest calorie option and make sure that you drink it before, during and after your exercises. A salty snack is a low calorie option; like five almonds before exercise.
In order to avoid getting overheated while you’re exercising, you’re going to need to modify your plans a little bit. For example, if you usually walk or run in the afternoon, it is a good idea to try this in the early morning or early evening. It will be much cooler and you won’t have the sun beating down on you. If you live in a really hot climate, try to find some creative ways to get your walking in without withering.
In this case, you can go to a mall where they have air conditioning and get your walking in while you’re inside. This is a very safe way to get your exercise done no matter how hot it gets outside and it is also useful during summer storms or inclement weather. Even if you’re not used to walking or you normally do other exercises, adding in some walking in a mall can be a great substitute when it’s too hot out.
If you normally exercise in a gym that is climate controlled, you shouldn’t have too many problems with the heat. Again though, you’re eventually going to have to go outside and you’ll need to make sure that you didn’t deplete your body’s store of water and nutrients. Just because you exercise where it’s cool doesn’t mean that you can skip proper hydration.
If your home or gym is not climate controlled, it can be pretty tough to want to go and get even hotter. Place a fan near you to help the air temperature feel cooler while you exercise and make sure that you don’t overdo. Break your workout up into five or ten minute blocks and allow yourself a breather in between. This will help you avoid getting overheated.
Summer exercise isn’t easy and in most cases, it’s even more difficult than trying to get fit during the winter months. However, by staying safe and keeping hydrated, you can ensure that you’ll stay on your exercise plan no matter what the weather throws at you. Just remember - hydration and moderation is key.
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