It’s nothing to laugh at: Americans are eating far too much salt. According to the American Heart Association (AHA), Americans on average consume 3,436 mg sodium daily. What’s the recommended intake? Well, that depends on who you are and who you ask. The US Department of Agriculture would like to see healthy people limit their daily sodium intake to 2300 mg, about a teaspoon of salt. However, it recommends that people who have high blood pressure, all middle-aged and older people, and all black adults (in total about 70% of the population) consume no more than 1500 mg each day. If you were to ask the American Heart Association experts, they want to see everyone at that lower limit to reduce hypertension and the risk of cardiovascular disease.
This is not as easy as it sounds, even for a nutrition conscious person such as me. I am very sodium aware and after years of working to lower my intake, I can really taste the salt in foods. I am no longer able to enjoy regular cottage cheese (which has more sodium per serving than potato chips, by the way). Safeway sells a salt free version that I’ve come to love. Most soups, canned and restaurant made, are too salty for me, and I frequently recommend no salt added canned peas and corn because they’re convenient and really do taste good without the salt! So it’s not about adjusting to less salt. Your tastes will adjust, I promise you.
It’s getting the sodium out of our food that is the problem. Consider that on average the natural salt content of food accounts for only about 10 percent of total intake, while salt added at the table or while cooking provides another 5 to 10 percent of total intake. That means that the remaining 75 percent is derived from salt added by manufacturers.* In addition, foods served by restaurants are often high in sodium. Take for example an order of Buffalo Chicken Fajitas from Chili’s. When eaten with the accompanying tortillas and condiments, the sodium content is almost 7000 mg – close to five times the AHA’s recommended daily limit (source: UC Berkeley Wellness Letter August 2009).
Government agencies and the Center for Science in the Public Interest are encouraging food manufacturers to voluntarily begin to lower the sodium content of processed foods. Just 10 % a year for five years would make a significant difference that consumers are unlikely to notice. I’ll keep you informed as things progress.
* http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter8.htm
Thursday, September 30, 2010
Friday, September 24, 2010
Restoring Your Work-Life Balance
When I started my wellness consulting business five years ago, I was surprised that the two most requested corporate wellness training topics were stress management and work-life balance. In August, I wrote about what work-life balance means and why it’s important. Americans who feel out of balance typically do so because they are working too much. Family members and friends complain because they’re late or unavailable, and their health begins to suffer from lack of exercise, sleep, good nutrition, and relaxation. Imbalance often shows up as fatigue, lack of interest, irritability, poor performance, and anxiety. So what can be done?
Begin by gathering data. Keep a log of everything you do for one week. Make a note of how you feel physically and emotionally as you perform each activity. That will help you decide what to continue, do more of, delegate to others, minimize as much as possible, or eliminate altogether. Use all the resources available to you to make these adjustments, including family members, co-workers, and friends, and make creative use of work policies and benefit programs. You will not get to the head of the line any quicker in heaven because you never took a sick day, even when you needed to. As a former HR director I can tell you that benefits that don’t get used don’t get continued, so take advantage of the opportunities you’re granted.
Guard your time carefully. Many middle-aged self-help experts today say that if it isn’t fun, they don’t do it anymore. While this may not always be possible (colonoscopies aren’t fun, but they’re better than cancer treatment), it is a good goal. Resist being connected to everyone all the time. There was a day, not too long ago, when we left the house without a phone. Organize yourself, your time, your kitchen and your workspace. It will give you more control and time to do what’s most important.
Finally, take care of yourself. That’s what this blog is all about. Look through the archives and become a follower. Every post is meant to help you nurture yourself, and that’s a great way to restore your work-life balance.
Begin by gathering data. Keep a log of everything you do for one week. Make a note of how you feel physically and emotionally as you perform each activity. That will help you decide what to continue, do more of, delegate to others, minimize as much as possible, or eliminate altogether. Use all the resources available to you to make these adjustments, including family members, co-workers, and friends, and make creative use of work policies and benefit programs. You will not get to the head of the line any quicker in heaven because you never took a sick day, even when you needed to. As a former HR director I can tell you that benefits that don’t get used don’t get continued, so take advantage of the opportunities you’re granted.
Guard your time carefully. Many middle-aged self-help experts today say that if it isn’t fun, they don’t do it anymore. While this may not always be possible (colonoscopies aren’t fun, but they’re better than cancer treatment), it is a good goal. Resist being connected to everyone all the time. There was a day, not too long ago, when we left the house without a phone. Organize yourself, your time, your kitchen and your workspace. It will give you more control and time to do what’s most important.
Finally, take care of yourself. That’s what this blog is all about. Look through the archives and become a follower. Every post is meant to help you nurture yourself, and that’s a great way to restore your work-life balance.
Wednesday, September 15, 2010
High Volume, Low Density Eating
As I mentioned last time, my favorite strategy for feeling full sooner and longer is low density eating. Low density eating is found in both Dr. Rolls’ Volumetrics Eating Plan and the Pritkin Diet. It’s based on eating foods that are low in energy density, found by dividing the calories of the food into its weight in grams. To manage weight (and increase satiety), experts recommend emphasizing foods with low energy density (under 1.0), eating in moderation foods that have medium energy density (1.0 to 2.0), eating small portions of higher density foods (2.0 to 3.0) and minimizing the highest density foods (over 3.0).
asparagus 0.23
FF milk 0.35
carrots 0.43
orange juice 0.45
orange 0.47
apple 0.59
FF plain yogurt 0.63
wine 0.68
FF cottage cheese 0.70
grapes 0.70
peas 0.78
corn 0.79
banana 0.92
baked potato w/ skin 1.09
soft serve ice cream 1.26
spaghetti 1.41
egg 1.48
chicken breast, skinless 1.65
lean sirloin 2.02
sour cream 2.07
salmon 2.16
English muffin 2.35
plain bagel 2.75
raisins 3.00
swiss cheese 3.75
rice krispies 3.96
microwave low fat popcorn 4.17
milk chocolate 5.51
almonds 5.79
Notice that there are no “bad” foods on this list. With the exception of ice cream and sour cream, I can make a health claim about any food shown here. Almonds I eat every day, as part of my cholesterol management program. Popcorn is a great high fiber, high volume snack that is relatively low in calories if you manage how much margarine you use.
So what’s the message? To consider how much volume you and satisfaction you get for your calories. Compare grapes at 0.7 density to raisins (dried grapes) at 3.0 density. You can eat a lot more grapes for the same calories as raisins – a lot more. Consider cottage cheese at 0.7 density vs. Swiss cheese at 3.75. A one ounce serving of Swiss cheese provides 7 grams of protein and 105 calories while a ½ cup serving of cottage cheese offers 26 grams of protein for only 80 calories. The latter is likely to leave you much more satisfied for a longer time.
Let me know if you want to do your own calculations on your favorite food. I’d be happy to send you my spreadsheet.
asparagus 0.23
FF milk 0.35
carrots 0.43
orange juice 0.45
orange 0.47
apple 0.59
FF plain yogurt 0.63
wine 0.68
FF cottage cheese 0.70
grapes 0.70
peas 0.78
corn 0.79
banana 0.92
baked potato w/ skin 1.09
soft serve ice cream 1.26
spaghetti 1.41
egg 1.48
chicken breast, skinless 1.65
lean sirloin 2.02
sour cream 2.07
salmon 2.16
English muffin 2.35
plain bagel 2.75
raisins 3.00
swiss cheese 3.75
rice krispies 3.96
microwave low fat popcorn 4.17
milk chocolate 5.51
almonds 5.79
Notice that there are no “bad” foods on this list. With the exception of ice cream and sour cream, I can make a health claim about any food shown here. Almonds I eat every day, as part of my cholesterol management program. Popcorn is a great high fiber, high volume snack that is relatively low in calories if you manage how much margarine you use.
So what’s the message? To consider how much volume you and satisfaction you get for your calories. Compare grapes at 0.7 density to raisins (dried grapes) at 3.0 density. You can eat a lot more grapes for the same calories as raisins – a lot more. Consider cottage cheese at 0.7 density vs. Swiss cheese at 3.75. A one ounce serving of Swiss cheese provides 7 grams of protein and 105 calories while a ½ cup serving of cottage cheese offers 26 grams of protein for only 80 calories. The latter is likely to leave you much more satisfied for a longer time.
Let me know if you want to do your own calculations on your favorite food. I’d be happy to send you my spreadsheet.
Wednesday, September 8, 2010
Feeling Full Sooner and Longer
Weight control is an issue for many folks today, and there are many factors involved. People often underestimate how much food they eat and do a poor job estimating many calories they’ve consumed. Restaurants are notorious for giving their customers more for their money by over-sizing the portions they serve. As a result, the quantity of food placed in front of a diner frequently has little to do with how much a reasonable serving would be. Can you see where I’m heading here?
When all of these facts are combined, it can be very difficult to manage portions unless we’re really aware of our level of satiety. Satiety, the feeling of fullness, is influenced by many things, including digestion, food composition, brain signals, chemical substances in the body, and how the food is eaten. And there is always the chance that the diner will ignore the sense of fullness and keep eating, because the food tastes good or meets a perceived emotional need. I hear this a lot from my weight loss clients.
Still, we have a better chance of managing our intake of food when we take steps to feel full sooner and longer. A common and simple approach is to eat more slowly, taking at least 20 minutes to eat a meal. It takes the brain 20 minutes to reach the message of satiety, so make that your bare minimum eating time. This will also allow you to savor every aspect of the food, enhancing your overall enjoyment.
Another strategy is to alter the content of your meals. Thirty minutes before you eat, drink 16 ounces of water. Start your meal with a high volume, low calorie food, such as a broth-based soup or tossed salad. Protein also tends to be more satisfying for many people than carbohydrates or fats, taking longer to digest. Studies show that these techniques enhance diners’ sense of fullness and result in fewer calories consumed later. (Source: UC Berkeley Wellness Letter October 2009)
My favorite weight control strategy is low density eating. I’ll tell you about that next time.
When all of these facts are combined, it can be very difficult to manage portions unless we’re really aware of our level of satiety. Satiety, the feeling of fullness, is influenced by many things, including digestion, food composition, brain signals, chemical substances in the body, and how the food is eaten. And there is always the chance that the diner will ignore the sense of fullness and keep eating, because the food tastes good or meets a perceived emotional need. I hear this a lot from my weight loss clients.
Still, we have a better chance of managing our intake of food when we take steps to feel full sooner and longer. A common and simple approach is to eat more slowly, taking at least 20 minutes to eat a meal. It takes the brain 20 minutes to reach the message of satiety, so make that your bare minimum eating time. This will also allow you to savor every aspect of the food, enhancing your overall enjoyment.
Another strategy is to alter the content of your meals. Thirty minutes before you eat, drink 16 ounces of water. Start your meal with a high volume, low calorie food, such as a broth-based soup or tossed salad. Protein also tends to be more satisfying for many people than carbohydrates or fats, taking longer to digest. Studies show that these techniques enhance diners’ sense of fullness and result in fewer calories consumed later. (Source: UC Berkeley Wellness Letter October 2009)
My favorite weight control strategy is low density eating. I’ll tell you about that next time.
Wednesday, September 1, 2010
Keeping Your Memory Sharp
After Dad was diagnosed with Alzheimer’s disease last year, my awareness of my own ability to remember was really heightened. I think fear of memory loss is an issue for many Baby Boomers. While I always thought Alzheimer’s was the worst form of dementia one could develop, the doctors at the clinic disagreed. They explained that because it is by far the most prevalent form of memory loss, it is the most studied and therefore the one they know the most about – and can potentially address.
For years people have taken ginkgo biloba as a “brain booster,” based on one study published over a decade ago that found the substance improved mental functioning in people with Alzheimer’s disease. Unfortunately, no research has since replicated these findings, and many studies have been conducted including large ones done in 2008 and 2009. My favorite source for health recommendations, the Berkeley Wellness Letter, does not suggest taking the supplement, citing that the product varies widely among manufacturers in quality, with some containing high levels of lead. Other substances also found lacking in evidence that they improve memory include phosphatidylserine (PS), choline, DMAE, bacopa, and vinpocetine. According to the August 2010 Wellness Letter, “there is no convincing evidence that any ‘brain formula,’ plant extract, or vitamin will preserve memory.”
The one vitamin that might make a difference for you, however, is B12, since a deficiency can cause confusion and memory loss. See your doctor to be tested and for treatment, if needed. One other supplement to consider is fish oil, which has been linked to a slowing of cognitive decline in healthy people in some studies. Currently, the results are mixed, however, but if the fish oil benefits your cardiovascular system, it may help your brain as well.
What can you do? All of my sources suggest exercising the brain daily by learning something new or playing games that require concentration and analytical thinking. Regular physical exercise and being socially active are also good strategies along with controlling blood pressure, diabetes, and weight, since hypertension, diabetes, and obesity have all been linked to a greater risk of dementia. Sounds like taking good care of our bodies is the best way we can care for our brains.
For years people have taken ginkgo biloba as a “brain booster,” based on one study published over a decade ago that found the substance improved mental functioning in people with Alzheimer’s disease. Unfortunately, no research has since replicated these findings, and many studies have been conducted including large ones done in 2008 and 2009. My favorite source for health recommendations, the Berkeley Wellness Letter, does not suggest taking the supplement, citing that the product varies widely among manufacturers in quality, with some containing high levels of lead. Other substances also found lacking in evidence that they improve memory include phosphatidylserine (PS), choline, DMAE, bacopa, and vinpocetine. According to the August 2010 Wellness Letter, “there is no convincing evidence that any ‘brain formula,’ plant extract, or vitamin will preserve memory.”
The one vitamin that might make a difference for you, however, is B12, since a deficiency can cause confusion and memory loss. See your doctor to be tested and for treatment, if needed. One other supplement to consider is fish oil, which has been linked to a slowing of cognitive decline in healthy people in some studies. Currently, the results are mixed, however, but if the fish oil benefits your cardiovascular system, it may help your brain as well.
What can you do? All of my sources suggest exercising the brain daily by learning something new or playing games that require concentration and analytical thinking. Regular physical exercise and being socially active are also good strategies along with controlling blood pressure, diabetes, and weight, since hypertension, diabetes, and obesity have all been linked to a greater risk of dementia. Sounds like taking good care of our bodies is the best way we can care for our brains.
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