6 Ways To Reduce Your Salt Consumption

Experts have already told us that excessive salt in your diet can lead to high blood pressure and an increased risk for stroke or a heart attack. Despite these facts, Americans continue to consume too much salt in their daily diets.

The issue has become so prevelant that the American Heart Association, the American Dietetic Association, the American Medical Association and the U.S. National Institutes of Health have joined forces to launch a campaign designed to cut the salt intake of Americans in half. In fact, the American Medical Association is even urging the U.S. Food and Drug Administration (FDA) to withdraw salt’s “safe” designation.

The recommended FDA limit for salt is 2,400 mg daily while the Institute of Medicine recommends no more than 1,500 mg daily. However, the average American consumes between 4,000 to 6,000 mg of salt each day.

Consider the following 6 ways to reduce your salt consumption:

1. Read labels and identify food with a high sodium content so you can eliminate them from your diet.
2. Make sure your salt intake does not exceed 1,500 to 2,400 mg daily.
3. Use herbs and spices to season your food at home rather than salt.
4. Ask for unsalted menu selections when you are dining out.
5. Take salt out of the recipes you make at home.
6. Remove the salt shaker from your kitchen or dining room table.

By limiting the salt in your diet, you can avoid high blood pressure, stroke and heart disease related to the excessive consumption of salt.

Why Does The Summer Naturally Promote Fitness?

We often wonder why we seem to be trimmer and more healthy during the summer.

Consider these 5 elements of summer life that improve our overall well-being:

1. More time in the fresh air outdoors with benefits such as additional Vitamin D from being in the sun.
2. Engaging in physical activities more frequently, such as walking, biking, swimming and outdoor games such as volleyball.
3. Lighter meals with more fruits, vegetables and salads because of the heat.
4. Revealing clothing that makes us more self-conscious about our overall fitness and appearance during the summer. Let’s face it, seeing ourselves in shorts is often inspiration to pass up that extra brownie!
5. Taking a spontaneous day off from work to enjoy time out with friends or family during the popular summer months.

Unfortunately, we often let go of these great lifestyle changes when the cooler weather arrives. By the time the holidays come around, we are once again hidden in bulky sweaters and chomping on butter cookies.

Why not keep the summer lifestyle the entire year for an improved level of fitness and optimum overall health all the time?

By engaging in physical activities, eating healthy foods, taking some time off once in awhile to relax and checking out our bodies every week, we can stay fit all year long.

Are You Too Busy To Exercise?

Life is hectic, whether you are working, going to school or jugging family responsibilities. As a result, you may think it’s not possible to fit an exercise and fitness program into your busy schedule.

Think again!

Here are some tips for boosting your physical activity during the day:

1. Go the distance. Walk the stairs instead of the elevator; choose the furthest parking spot wherever you go and walk to get there; walk to deliver messages; and just find ways to keep moving throughout your day. By avoiding lazy habits, you’ll boost your activity.
2. Try standing instead of sitting. When you talk on the phone or watch television, stand instead of sitting. You may even decide to stretch while you’re up.
3. Get up and move. If you have a job sitting down, stretch your arms, roll your ankles and stand up throughout the day to use your muscles and get your circulation going.
4. Enjoy life. Take a few minutes to be a kid again and have fun. Throw a ball, run to the corner, shoot some hoops or walk around the park for ten minutes to get moving and relieve stress.
5. Find an activity you like. Running, walking, going to the gym, workout DVDs, yoga classes, bowling and stretching at home to great music are all ways to increase your fitness level.

No matter how busy you are, fitness can fit into your life everyday. It all comes down to how important getting in shape really is to you. If it’s important, you’ll find a way…even small daily improvements add up for big health gains…so get moving!

Caffeine and Weight Loss

If you are a coffee maniac, there is good news — you don’t have to skip your cup of coffee to get a good workout. In fact, caffeine and weight loss may go hand in hand.

According to Lawrence Armstrong, professor of exercise physiology at the Human Performance Laboratory at the University of Connecticut, “For years, people have believed that consuming caffeine would dehydrate the body or result in electrolyte imbalance or that it might affect body temperature and have a negative impact on heat tolerance during exercise. Our research indicates that none of these concerns is valid.”

The research conducted by Armstrong and his colleagues, along with a review of over a dozen studies, revealed that moderate coffee consumption of up to around 500 milligrams daily did not have an adverse impact on exercise.

Even though coffee is a mild diuretic, it is not strong enough to interfere with working out.

Armstrong also believes, based on previous studies, that java may jolt performance and help fight fatigue. In fact, caffeine was once outlawed at the Olympics because of the performing-enhancing effects it has.

While this is not an invitation to start drinking several cups of coffee everyday, it is good to note that your morning cup of caffeine is likely to boost your weight loss efforts rather than inhibit it.

How To Eat Healthier At Summer Barbecues

The official start of summer is close and, as a result, barbecues will start tempting us with their irresistible aroma. But you don’t have to avoid summer barbecues to stay fit.

Making healthy choices keeps you in shape throughout the entire summer season.

Here are 6 suggestions:

1. Choose veggie burgers or turkey burgers instead of beef burgers and skip the cheese. Add healthier options to flavor your burger, such as lettuce, onions and tomatoes.
2. Bratwurst and kielbasa on the grill smell delicious but pack on the pounds. Opt for beef or turkey frankfurters instead.
3. Put your burger or hot dog on a whole wheat bun instead of a regular one to add nutrients.
4. Avoid the potato chips and potato salad and snack on baked beans, raw vegetables, salsa and pretzels instead.
5. Steer clear of alcohol, soda and lemonade. It is healthier to refresh yourself with water to replenish essential water lost while perspiring. Add a touch of lemon for flavor.
6. You don’t have to skip dessert. Instead of downing that slice of pie, have fresh fruit, a dash of whipped cream and a small slice of angel food cake.

Don’t skip those unforgettable summer barbecues with friends and family. Make healthy eating choices and enjoy yourself!