Fitness Newsletter                                                 June 2006

In this issue:

The average adult American takes in around 4,000 to 6,000 milligrams of sodium daily. However, most Americans should consume 2400 milligrams or less each day, and 2000 milligrams or less is encouraged for those wiith certain disease conditions such as hypertension or congestive heart failure.

To tame your salt-craving taste buds, start by slowly decreasing the amount of salt in your diet to a moderate level. Your preference for salt is learned, and it will take time to adjust.

  • Season with herbs, spices, herb-vinegars, herb rubs, and fruit juices.
  • Drain the salty liquid from canned vegetables and beans. Rinse with plain water.
  • Try some of the low-sodium, reduced-sodium or no-salt products at your grocery store.
  • Taste foods before you reach for the saltshaker.
  • Skip the salt in the cooking water of pasta, noodles, rice, vegetables and cooked cereal.
  • Use salty meats such as bacon, ham and sausage in moderation.

To keep your sodium intake at a healthy level, try these tips:

  • Use salt either at the table or in cooking, but not both.
  • Purchase low-sodium versions of foods you eat often.
  • Rinse canned vegetables, meats, and beans to remove some of the added sodium before using.
  • Eat fresh or frozen fruits and vegetables, which are naturally low in sodium.
  • Try plain cooked rice and homemade pasta instead of pre-made rice and pasta mixes.
  • Use fresh meat, poultry, and fish instead of cold cuts, sausage, hot dogs, bacon, and canned meats.
  • Eat unsalted pretzels, fresh or dried fruits, raw vegetables, and unsalted nuts and crackers instead of salty snacks like potato chips, pretzels, corn chips, nuts.
  • Select herbs, spices, vinegars, pepper, lemon pepper, and herb seasoning blends, like Mrs. Dash.
  • Request that restaurant meals be prepared with less or no salt.

Simple carbohydrates are absorbed very quickly, which causes your blood sugar to rise rapidly, leaving you feeling tired, hungry, and craving more sugar shortly after you've eaten. Simple carbs are mainly added sugars, which have very little nutritional value. They are considered "empty" calories. Types of simple carbs are soda, white bread, white rice, many breakfast cereals, candies, high fructose corn syrup, etc. Fruit is also considered a simple carb, but it is a naturally occurring sugar that is packed with many nutrients. Strawberries, raspberries and blueberries are at the low end of the spectrum of carbs with fruit.

Complex carbohydrates (whole grains) take a while to absorb, resulting in a steady blood sugar levels, which allows you to feel "full" longer and gives you lasting energy. Whole grains are packed with nutrients, especially fiber. "Whole" wheat or grain breads and cereal, oats, brown rice, whole wheat pasta, beans, peas and vegetables are considered wholesome foods.

The Glycemic Index (GI) ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body. Eating highly processed foods, such as bread made from refined white flour, raises blood sugar higher and faster than does eating whole foods, such as whole-wheat bread or an apple. Foods-like white bread-that cause the most rapid rise in blood sugar are given a higher number, while whole-wheat breads and apples have lower ratings. A rating of 55 or below is considered low, and 70 or above is considered high. 

Proponents of the GI diet believe that the lower the GI number of a carbohydrate food, the better. High GI foods are digested and metabolized more quickly, causing a rapid rise in blood glucose levels. This creates a dramatic spike in levels of the hormone insulin , which works to remove sugar from the blood. These responses can lead to an overproduction of insulin, contributing to weight gain. Therefore, carbohydrate foods with low Glycemic Indexes cause less insulin secretion and slow the clearing of glucose from the blood stream-resulting in greater satiety, and fewer calories consumed throughout the day.

Using the Glycemic Index for meal planning is a very complicated process. Here are some of the limitations:

  • Only about 5% foods in the national food database have been tested.
  • There is usually a wide variation in the GI measurement. A potato can be as low as 56 or as high as 100. In fact, a food's GI score can change based on the food's ripeness level. 
  • A food's GI score can also change based on preparation techniques. Grinding and cooking can elevate the GI score of some foods, because they become quicker and easier to digest.
  • GI testing is done on individual foods, but we consume most foods in combinations. Fiber, protein, and fat will usually reduce the Glycemic Index of a meal.
  • The rate at which different people digest carbohydrates varies. And each person's glycemic response may vary throughout the day.
  • When certain high glycemic foods are eliminated from the diet, so are vital vitamins, minerals, fiber, and phytochemicals. Watermelon has a GI of 72 but it is high in potassium, vitamin A, and lycopene, for example.
  • Relying on the Glycemic Index can still lead to overeating and weight gain. Peanuts look like the perfect choice with a GI of 14, but with about 400 calories in ½ cup, they won't help shed pounds when eaten in excess.

The Glycemic Index is a marvelous tool for ranking carbohydrates. However, it is currently only in its infancy regarding health benefits. More research is necessary to make it a truly valid, reliable, and applicable teaching tool. The simple facts still remain:

  • 20% of Americans' calories come from high carbohydrate foods, such as cakes, cookies, pies, pastries, ice cream, sugar, candy, soda pop, and chips.
  • Fresh fruits and vegetables, and whole grain products (whole-wheat breads and pastas, brown rice, and wheat germ) are nutritionally superior to highly processed, refined products.
  • Simply limiting the total number of carbohydrates you consume at a meal can more easily control your blood sugar levels.
  • You probably don't need a complicated rating system to confuse you about which carbohydrates to include in your diet.

Additional information and values for the GI diet can be found at:

Test your health and fitness knowledge. True or False.

        - You can take weight off of specific body parts by doing exercises that target those areas.

This concept is called "spot training" and unfortunately, it doesn't burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the entire body. (False)

Ingredients:

  • 1 cup sliced peaches
  • 1 cup vanilla yogurt
  • 1/2 cup nonfat dry milk powder
  • 1 teaspoon sugar (or try a non-caloric, natural sweetener like Stevia)
  • 1/4 cup club soda

Directions:

  • Whirl peaches, yogurt, milk powder, and sugar in a blender until smooth.
  • Pour into 3 glasses and add club soda to top.

Nutritional Info :

  • Serves 3
  • Fat: 2.8g
  • Carbohydrates: 22.6g
  • Protein: 6.4g
  • Calories: 146.8