Wellness Pathway #213
Cut the Salt
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The response to last week's Wellness Pathway, Go Liquid
Click, has been impressive, with many people
asking for tips and pointers on a liquid diet. My approach includes two robust shakes, a fruit-based
shake in the morning and a vegetable-based shake in the evening. Both shakes include carbohydrates,
protein, and fat (the morning from flax meal and the evening from almond meal) to maintain healthy
nutrition. Throughout the day, I drink some juice, lots of filtered water, as well as organic,
decaffeinated green tea. I also take my normal regimen of supplements.
If you want to Go Liquid, and if you want to follow my regimen, I have posted the recipes for those
shakes on our Web site at the bottom of last week's Wellness Pathway Click.
One benefit of going liquid, which I mentioned last week, is that it typically leads to
a reduction in sodium intake. A new report from the National Academy of Sciences confirms the
importance of limiting our sodium intake -- the principal ingredient in salt -- and increasing our
potassium intake. "The lower the better for sodium; the higher the better for potassium," is how the
chairman of the panel that drafted the report summarized their conclusions.
The existing FDA guideline for daily sodium intake from all sources is 2,400 mg (or about one
teaspoon of salt). The recommended new guideline lowers that to 1,500 mg (or about two-thirds of a
teaspoon of salt). Unfortunately, salt is added to virtually all processed foods making these limits
hard to achieve. But the health benefits are worth the effort. Sodium has been identified as the
prime culprit in why blood pressure tends to rise with age, especially in at-risk individuals. As
sodium goes down, so does blood pressure.
The best way to lower your intake of sodium is to avoid processed foods and to eat fresh foods with
no added salt. When you do buy processed foods or eat at a restaurant, read labels and opt for
no-sodium or low-sodium choices. Learn to appreciate other spices and flavors to compensate for the
reduced sodium. A long and healthy life may just be your reward.
Coaching Inquiries: Do you know how much sodium you consume per day? When was the last time you kept
track of your sodium input? Is your blood pressure higher than recommended (120/80)? How could you lower
your sodium intake on a daily basis?
To reply to this Pathway, use our
Feedback Form. To learn more about our
Wellness Coaching programs and to arrange for a complimentary wellness coaching
session, use our Contact Form or
Email Bob.
May you be filled with goodness, peace, and joy.
Bob Tschannen-Moran
President, LifeTrek Coaching International,
www.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformation,
www.SchoolTransformation.com
2010-2011 President, International Association of Coaching,
www.CertifiedCoach.org
Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
Mobile: www.LifeTrekMobile.com
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