Sodium Linked To Obesity

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Sodium is a natural element that the body needs to function. It’ s important for water balance, nerve function, and countless other physiological functions. However you really only need a small amount per day. About 500 mg is plenty. That’s the amount you’d get just snacking on chips, crackers, various cheeses, salted nuts or eating canned food items like soups and canned veggies. The total daily recommended limit of sodium consumption is around 2,300 milligrams.

However, most Americans are eating too much sodium. WAY too much sodium. On average, 4,000 to 6,500 mg a day. It’s not only hurting their health, it’s expanding their waistlines. In fact, the American Medical Association is campaigning for the FDA to withdraw salts designation as a “safe” food additive. They’re pushing for Americans to cut their intake in half.

This isn’t too surprising. Food manufacturers have known for a long time that salt is an addictive substance. That’s why they pack it into more and more processed foods. People will eat more, and then food companies will make more money. A clinical research has shown that salt shares characteristics with addictive substances (like morphine, cocaine, and heroin) which release dopamine (feel-good brain chemicals) when we eat it. That’s why salt addictions are so common and why people have such a hard time cutting down. Often people who don’t even know they’re addicted to salt will experience withdrawal symptoms when trying to cut back.

A 2006 Finnish study published in Progress in Cardiovascular Diseases found a link between increased salt intake and obesity. From the 1980s to the mid 1990s, the salt intake in the United States increased by more than 50% as Americans started eating more and more processed foods. In the same time frame, obesity has gone up steadily. Also keep in mind that when people eat more salt, they will naturally have the desire to drink more fluids to maintain water balance in their bodies.

Unsurprisingly, between 1977 and 2001 the U.S. caloric intake from sweetened beverages like fruit juice, soft drinks and energy drinks increased by 135%. It’s pretty easy to see that as food companies make foods more salty, people will drink more and more super-sized sugary drinks to wash it down.

High sodium diets also are the leading cause of high blood pressure, which can lead to heart disease and stroke. These diseases also go hand in hand with obesity. To alleviate the high blood pressure caused by salt intake, your body will dump extra water into your blood vessels which causes the overall pressure to increase as blood vessels expand. African Americans, Hispanics, and obese men and women have a higher sensitivity to sodium and are more prone to high blood pressure as a result. If you fall into one of these at-risk categories, you should try to limit your salt intake to less than 1,500 mg a day.

For regular salt use, I recommend using Celtic Sea Salt or pure Himalayan Pink Salt, because these have 84 minerals whereas regular table salt has only 2. They also don’t go through an unhealthy refining process like regular table salt does.

Also try to stay away from fast food, as many items at these restaurants will put you over your daily allowance really quickly. A McDonald’s double cheeseburger with small fries, for example, contains 1,310 mg of sodium. If you’re trying to be healthy at a fast food restaurant, good luck. The mesquite chicken salad at Chili’s has 2,710 mg of sodium. That’s more than most adults should eat in an entire day.

You can limit your salt intake by eating less processed food, getting frozen or fresh veggies instead of canned, buying fresh meats, choosing low-sodium options of canned soups and snacks, and asking for unsalted entrees at restaurants.

Is Whey Protein All It’s Cracked Up to Be?

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Whey Protein Shake

One of the most popular and widely used nutritional supplements on the market is whey protein. But don’t let its popularity fool you. Whey protein has it’s limitations and drawbacks. Let me explain.

Whey protein, both as a standalone supplement and source of protein, has major shortcomings when it comes to protein absorption and insulin management.

Protein Absorption

The International Journal of Sport Nutrition and Exercise Metabolism published a report in 2006 that found whey protein isolate to absorb into the body at a rate of about 8g/hour. The problem is, the window of opportunity for whey protein to be absorbed during the digestive process is approximately 1.5 hours, so regardless of how much whey protein you consume in your post workout shake, your body will only be able to absorb approximately 12 – 20g of it.

In short, if you drink a whey protein shake with 40g of whey, more than half of that protein is never absorbed by your body (basically, it just gets excreted.) Whey protein simply passes through the system too rapidly to be adequately absorbed at high doses.

Insulin Management

A 2012 study published in Nutrition & Metabolism found that the specific amino acids in whey protein stimulate beta cells to secrete high levels of insulin. How hight? More than a similar amount of carbohydrate from white bread. Whenever you find a story that is comparing part of your diet to white bread, you know it’s time to pay attention.

Too much insulin reduces your body’s ability to burn fat. so it’s important to choose foods that elicit a lower insulin response when on a weight loss plan. In other words: whey protein is not as good as other, lower insulin producing, forms of protein such as those found in real animals or slower digesting protein blends.

Conclusion

You might be left wondering if it’s possible to get the positive benefits of whey without the downsides of low absorption and high insulin response. The answer is, yes: if you combine whey with other medium-speed and slow-digesting proteins such as milk protein and micellar casein.

Combining you whey with other proteins will reduce the overall insulin response from the whey while ensuring optimal absorption due to their slower digestion rates.

Fighting Belly Fat: Beverages

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Spoonful of Sugar
Sugar is often the culprit that makes beverages the enemy of a flat belly.

Many of us struggle with weight loss, particularly when it comes to the tricky belly area.  In his piece, 37 Foods that Fight Belly Fat, fitness professional and Belly Fat Free author Josh Bezoni discusses some of the foods that may help promote fat burning and prevent weight gain.  This series highlights some of the salient points from the 37 Foods report, and this installment deals specifically with the beverages that can both hinder and help fat burning.

Beverages to Avoid

  • Sugary Sports Drinks: This is one category of beverages to generally steer clear of.  These types of drinks can be a wolf in sheep’s clothing because they are often associated with exercise.  Unfortunately, drinking them can undo the progress you might make with your workout because of their high sugar content. If you’re working out, make sure to replace those sports drinks with plenty of water and nutrient-rich foods.
  • Soda: This probably isn’t news to anyone at this point, but most of the most popular sodas contain high levels of high-fructose corn syrup, which is arguably the “worst carb” EVER.
  • Energy Drinks: Energy drinks can be a common pitfall for those trying to burn fat because they can provide an easy jolt of energy for a late-night workout or after a long day of work.  Again, these are often loaded with sugar, and the caffeine content may lead to a “crash” shortly after, leaving you reaching for more sugar for a pick up.

Belly-Flattening Beverages

  • Water: This is an easy one.  No one working on losing weight can go wrong by replacing sugary beverages with pure and clean water.  Athletes will benefit by making sure they are regularly hydrated.  If plain water doesn’t strike your fancy, feel free to add a twist of lime or lemon or a small splash of fruit juice to liven it up.
  • Unsweetened, Caffeine-Free Teas: Naturally flavorful and containing zero calories, herbal teas are a great way to add delicious beverages into your day without bulging your belly.

These are just a few tips on how to choose the best beverages to support your health and body transformation goals.  Check out the full piece for more information on belly-flattening foods, sources, and continued reading.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.