More on Salt

When you make the decision to start monitoring the sodium level in your diet the task seems rather daunting. Every food we eat has some sodium in it but canned, boxed, or restaurant foods are going to be the main culprits. We can just try and count all the milligrams of sodium in everything we eat and try to stay below 2500 mg. for regular diets or closer to 1500 mg for folks with high blood pressure. These are some pretty high numbers to keep track of so what’s the alternative.

We can take a different approach and compare the calories in our foods to the sodium in our foods and look at the ratio. If you are a women on a low calorie diet to help you shed some pounds you may be trying to maintain a calorie level of say 1200. If you want to stay under 2400 mg. of sodium per day the ration of calories to sodium is 1 to 2. Under this guideline if a food that you choose to eat doesn’t have more than twice as many milligrams of sodium as calories it will not throw the sodium in your diet out of whack. So if a food serving had 200 calories and had less than 400 mg. of sodium you would be alright. If however your were a man on a 2400 calorie diet trying to stay under 2400 mg. of sodium your ratio would be 1 to 1 and a 200 calorie serving would need to be 200 calories or less.

This approach will work under almost any situation but the ratio will change depending how many calorie and how much sodium you want to have in your diet. This little trick of comparing calories to sodium can be very helpful in deciding which foods work for you and which don’t.

Hey, we know it’s a struggle, but we also know there are no quick fix, no magic pill, no more counting points, and no bad tasting pre packaged mail order food. When everything else has failed, you know it’s time for a lifestyle change. Inches A Weigh is a lifestyle center exclusively for women that combine nutrition counseling, and state of the art toning beds and fitness programs in an atmosphere where you’ll never feel out of place. Inches A Weigh lifestyle centers exclusively for women in Appleton and Green Bay, when you are finally ready to make a lifestyle change.

Salt is the enemy, but not necessarily the shaker

We all no that American’s get to much sodium in their diets but why is it important and were does it come from?
Statistical show on average American’s consume about 4000 mg. of sodium per day. This excess sodium is linked to obesity, high blood pressure, and kidney failure. Sodium is a necessary mineral for human life, but for most people a diet containing less than 2500 mg. of sodium daily is appropriate, while people with high blood pressure should shoot for something closer to 1500 mg.
Where are we getting all this sodium from? Well, we can’t necessarily blame the salt shaker because it is estimated that only 6% of our sodium comes from the shaker. Another 6% comes from what we add when cooking. An astounding 88% of the sodium in the average American diet comes from packaged foods and restaurant food.
My top six list of foods you need to watch for in the grocery store to make sure you don’t get to much sodium are, canned vegetables, packaged deli meats, canned soups, spaghetti and tomato sauces, snack foods and packaged grains (potato, rice & pasta).
Hey, we know it’s a struggle, but we also know there are no quick fix, no magic pill, no more counting points, and no bad tasting pre packaged mail order food. When everything else has failed, you know it’s time for a lifestyle change. Inches A Weigh is a lifestyle center exclusively for women that combine nutrition counseling, and state of the art toning beds and fitness programs in an atmosphere where you’ll never feel out of place. Inches A Weigh lifestyle centers exclusively for women in Appleton and Green Bay, when you are finally ready to make a lifestyle change.

Who's got an extra 7 hours a week?

Last week an article in the Journal of the American Medical Association was report by news media across the country because it recommended to women that they exercise 60 minutes every day to maintain (not lose) weight. The study on which the article was based surveyed 34,000 women with and average age of 54 years all doing varying amounts of exercise over a 13 year period. The average women gained about half a pound per year but those women exercising 60 minutes per day didn't have any weight gain.

Personally my experience working with hundreds of women trying to lose weight has proven to me that a lifestyle change that includes a combination of exercise and proper nutrition is the key. I have worked with many women that have experienced great success with 30 minutes of cardio exercise per day along with a reduction of 250 to 750 calories per day. This is the kind of lifestyle change that many women feel they can maintain for the rest of their life, and something you can do for the rest of your life is the real secret.

Hey, we know it’s a struggle, but we also know there is no quick fix, no magic pill, no more counting points, and no bad tasting pre packaged mail order food. When everything else has failed, you know it’s time for a lifestyle change. Inches A Weigh is a lifestyle center exclusively for women that combines nutrition counseling, and state of the art toning beds and fitness programs in an atmosphere where you’ll never feel out of place. Inches A Weigh lifestyle centers exclusively for women in Appleton and Green Bay, When you are finally ready to make a lifestyle change.