How Do Sodium and Potassium Work Together

        On average, the higher an individual's salt intake, the higher an individual's blood pressure. Nearly all Americans consume substantially more salt than they need. Decreasing salt intake is advisable to reduce the risk of elevated blood pressure. Keeping blood pressure in the normal range reduces an individual's risk of coronary heart disease, stroke, congestive heart failure, and kidney disease. Many adults will develop hypertension (high blood pressure) during their lifetime. Lifestyle changes can prevent or delay the onset of high blood pressure. These changes include reducing salt intake, increasing potassium intake, losing excess body weight, increasing physical activity, and eating an overall healthy diet.

            A sodium-potassium balance is vital to overall health and helps regulate several bodily functions.  These minerals work together to regulate nerve impulses, control muscle activity and to maintain normal cardiac function.  With a healthy sodium and potassium balance nutrients travel to the cells and waste out of the cells.  Too much or too little of either can be harmful.

            Research has shown that subjects who ate the highest amount of potassium and the lowest amount of sodium had a 50% reduced risk of developing a heart attack or stroke versus the group that ate the most sodium and the least potassium.  No one knows for sure how potassium helps reduce the risk of heart disease, although it is thought that potassium may impair your body’s ability to absorb sodium.  So, somewhere along the line of metabolism, there is an interaction between sodium and potassium, and it has been considered that potassium inhibits the absorption of sodium.  Therefore, potassium ultimately has a decreasing effect on blood pressure. 

     This evidence has already been seen put to use in the DASH (Dietary Approaches to Stop Hypertension) diet.  With this diet, the individual is told to reduce sodium intake and add fruits and vegetables (high potassium foods) to their diet.  The DASH diet is known to decrease blood pressure in those in need of blood pressure treatment.  In addition to giving our bodies potassium, fruits and vegetables are also high in fiber and antioxidants, which are both important in preventing heart disease and cancer. 

o   The recommended maximum daily intake of sodium for a healthy adult is 2,300 mg (1,500 if you are over 51 years old) but the average adult actually consumes closer to 3,400 mg. 

o   The recommend daily amount of potassium is 2,000 mg.

o   Good Sources of Potassium:

§  Bananas

§  Avocados

§  Dried Fruit

§  Nuts

§  Potatoes

§  Spinach

§  Lima Beans

What's in that?

Here are a few ingredients you might find in foods you are consuming but had no ideas what exactly they are.
Xanthan Gum 
Xanthan gum is a common gluten free and vegetarian thickening agent derived from the outer layer of a tiny, inactive bacterium called Xanthomonas Campestris.
Inulin
Inulin is produced from the roots of chicory plants (commonly known as Belgian endives or radicchio). Inulin, a natural prebiotic, nourishes friendly bacteria in the large intestine and is a source of soluble fiber. It is also believed to have a number of other health benefits.
Lactic Acid 
Derived from corn through a bacterial fermentation process, lactic acid, which is safe and present in almost all living organisms, helps control acidity. Not to be confused with Lactose which is a carbohydrate found only in milk.
Agar 
A natural ingredient derived from red algae, it is a vegetable gelatin and a source of iodine, calcium, iron phosphorus and vitamins.
Beet Syrup 
Direct from sugar beets, no other ingredients are used in its production. It is non-GMO, allergen free and slow burning.
Locust Bean Gum 
Locust bean gum is extracted from the seeds of the Carob tree. It is used as a thickening and gelling agent and acts to increase fiber levels.

Quick Meals

This week it seems that most of my have been asking the same thing: what are quick easy meals for dinner?
In the summer the last thing I want to do is turn on the oven and start cooking. I often make salads with some protein such as shrimp, hard boiled eggs, baked tofu... but other times I want something more substantial. One of my latest meals has been:
Veggie Patch meatless meatballs with muir glen tomato sauce, on top of a plate of spinach, broccoli and  mushrooms. It is so easy because I just pop everything in the microwave and in a few minutes it's ready.
One of my clients tried the meatballs and decided to put them in a whole wheat pita with sauce and low fat cheese. Her kids loved it. She also cut the meatballs in quarters and make homemade pizza with grilled veggies that were leftover from a BBQ.
I suggest keeping some of these products in the freezer/pantry for quick and delicious last minute meals.
Enjoy!

Fuel Your Workout!

PRE, DURING, AND POST-WORKOUT NUTRITION 

REMEMBER: What works for each individual is different! Test pre, during and post-workout meals with your own body, as everyone has different needs and tolerances!

Before a workout:  

• Drink 12-16 oz. of water or sport drink to pre-hydrate 
• Always take in some carbohydrate before to fuel your workout, help burn fat, and spare muscle protein 
• Include some protein to feel satiated and give muscles some fuel 
• Examples of pre-exercise foods include: Whole grain English muffin or bagel with peanut butter, oatmeal, bananas, celery with peanut butter and raisins, energy bars, sports drinks, whole grain cereal, chicken, turkey, 20 almonds with a piece of fruit

Note: Too much fiber pre-workout meal can upset the stomach.  IF this occurs, look for products with less than 3g per serving. The amount of food will depend on the length and intensity of the exercise.

During a workout:

• It is not necessary to completely replace all calories that you lost during exercise, especially if aiming for weight loss.   However, you do want to take in enough calories, mostly from carbohydrate, to keep going and feeling good, while at the same time not overeat and cause GI distress and cramping.  Many are concerned with the calories, but studies do show that performance increases if the body is fueled properly through out a workout rather than starved.
• Hydrate during a workout! Aim to drink at least 12 oz. water or sports drink per hour of activity.  If your workout is less than 1 hour, it’s OK to just replenish after the workout is done. 
• Include carbohydrate calorie sources during any workout that is > 1 hour in duration.
• Aim to intake 30-60 grams of carbohydrate per hour during activity (150-300 calories/hour).
• If 30-60 grams is too much, taper the grams down a bit if cramping, bloating, or GI distress occurs. 
• Grams of carbohydrate look like: 1 banana (30 grams), 8 oz. Gatorade (15 grams), 8oz Zico coconut water 11g, 1 GU Energy Gel packet (25 grams), Shot BLOKS (3 pieces have 24 grams, 6 pieces have 48 grams), 1 Clif bar (45 grams).

After a workout:

• Drink enough fluids to replace what you lost during the workout (16-24 oz. per pound of sweat loss). You can figure out how much sweat you lost by weighing yourself before and after a workout. For each pound less post workout drink 16-24 oz. to replace the liquid lost.
• In your fluid intake, make sure to include a form of sports drink because they contain the electrolytes you lost in the form of sweat during exercise.  The following are great ways to replenish lost electrolytes: 
• Gatorade
• G2
• Coconut Water
• Code Blue
• Eboost
• Electrolyte replenishment: NUUN electrolyte hydration drink, GU Brew tablets 
• Consume carbohydrate within the first 30 minutes after your workout to replace the glycogen stores in your muscle that were lost.
• Also include some protein with that carbohydrate to maximize your muscle recovery and adequately prepare for your next workout. 
• Examples of post workout snack: skim chocolate milk, yogurt, cottage cheese and piece of fruit, almond butter and apple