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Jeannie Varney
Health & Nutrition Consultant, HC, AADP |
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Dear ,
Did you know that US Adults who live to be 50 have a 90% chance of developing hypertension? Elevated blood pressure is a major concern for many of my clients and rightfully so, given the strong scientific evidence that links high blood pressure to an increased risk of heart disease and strokes. One way I attack my clients' blood pressure issues is by addressing their sodium intake. Nearly all of us consume more salt than the US dietary guidelines recommend. New guidelines, just released this week, suggest most adults limit their daily sodium consumption to 1500mg (a little less than 2/3rd a teaspoon). Today, Americans consume on average more than 3400mg. What's even more shocking is this figure doesn't include the salt we sprinkle on our food or the salt we use when cooking. Seventy-five percent of our daily sodium intake comes from processed and restaurant foods-many of which don't even taste salty.
Become vigilant about your salt consumption. The health of your heart and arteries depend on it. Read food labels; try to choose foods that contain less than 140mg of salt per serving, but no more than 300 mg/serving. Cook at home often, using fresh, real foods and spices. As you'll see from the list below, eating processed and restaurant foods will send you over your daily allotment of this mineral quickly. To view more ways to reduce your sodium intake click here: http://www.hsph.harvard.edu
Best,
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| Commonly Eaten Foods And Their Sodium Content |
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PF Chang's Mu Shu Pork (not including pancakes and hoisin sauce)
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5880 mg
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PF Chang Mongolian Beef
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4020 mg
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CPK BBQ/chicken/bacon individual pizza
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3108 mg
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CPK veggie salad with grilled chicken
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2275 mg
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Panera Bread's Ham and Swiss
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2350 mg
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Chipotle 13" wrap (plain)
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670 mg
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Chipotle Chicken Burrito w/beans, rice, cheese and sour cream
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2120 mg
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Au Bon Pain Santé Fe Turkey Sandwich
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2060 mg
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Au Bon Pain Ham and Swiss on country white
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1930 mg
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Au Bon Pain Mediterranean Wrap
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1770 mg
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McDonalds chicken premium chicken strips (5pc)
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1680 mg
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McDonalds Grilled Chicken sandwich
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1410 mg
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McDonalds Qtr. Pounder with cheese
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1190 mg
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Seasoned Bread Crumbs (1 cup)
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2111 mg
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Cosi Greek Salad
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1480 mg
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Cosi Chicken Caesar Salad
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1670 mg
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Cosi Bacon Turkey Cheddar Melt
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1101 mg
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Subway 12" Meatball Marinara
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3060 mg
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Subway 12" Philly Cheese Steak
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3140 mg
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Subway 12" Onion Chicken Teriyaki
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2020 mg
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Progresso Soup (1 can)
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1380 mg
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Campbell's Chunky Old Fashion Vegetable Soup (1 can)
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1780 mg
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Deli soups on average (12 ounces)
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1100-1300 mg
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Stewed tomatoes (1 can)
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1260 mg
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Spaghetti sauce (1 cup) - average
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1200 mg
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Perdue Chicken shortcuts (1 cup)
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960 mg
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Boar's Head Knockwurst
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950 mg
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Cottage Cheese (1 cup)
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900 mg
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1 Tablespoon Soy Sauce
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920 mg
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Mac and Cheese (1 cup)
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820 mg
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Hebrew Nat'l jumbo hot dog
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810 mg
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1 Piece of Naan Bread
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800 mg
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Lean Cuisine Frozen Dinners - approx.
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780 mg
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1 slice of large pizza - on average
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550 mg- 700 mg
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Cheese Ravioli (1 cup)
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630 mg
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Vegetable juice (12 ounces)
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620 mg
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2 Tablespoons Caesar lite dressing
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660 mg
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2 Tablespoon Italian dressing
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550 mg
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Chi Chi's flour tortilla
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500 mg
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Thomas Plain bagel
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500 mg
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Starbuck's Blueberry Scone
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420 mg
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Teriyaki Sauce - 1 tbsp
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460 mg
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1 Sourdough hard pretzel
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250 -500 mg
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2, 6" Frozen Pancakes
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450 mg
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Sausage (3 links)
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420 mg - 700 mg
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Deli meat on average (3 slices)
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350-550 mg
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Slice of cheese - various per type
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220-340 mg per slice
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2 tablespoons BBQ sauce
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370 mg
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1" cube of Feta cheese
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340 mg
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1 packet instant oatmeal - brown sugar &maple
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260 mg
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Peanut butter reduced fat 2 tbsp
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250 mg
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Cereals: vary greatly - on average 1 cup
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220 mg-350 mg
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Starbuck's chocolate chip cookie
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230 mg
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English muffins
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220 mg
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Bread: whole wheat and white
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160-250 mg per slice
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Bacon (1 slice)
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150 mg-250 mg
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Gatorade (16 ounces)
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220 mg
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Fat-free Cream cheese - 2 tablespoons
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210 mg
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Power Bars
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200 mg
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1 tablespoon ketchup
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160 mg
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Skim milk (8 ounces)
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130 mg
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1 olive
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80 mg
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Crackers vary greatly - on average
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45-70 mg per cracker
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Curious how best to protect yourself against chronic disease? Concerned about fluctuating energy levels, increased blood pressure, high cholesterol levels, or weight gain? Interested in a personal grocery store tour to see which foods are best for you and your family? If so, let's talk! During my coaching sessions, we'll spend time learning about fats, sugar, fruits, veggies, carbohydrates, and proteins - distinguishing between the good and the bad and discussing the effects these foods have on your energy, mood, sleep, weight and overall health. To learn more, visit my website:www.EatRightBeFitLiveWell.com. To set up a free one-hour health consultation, contact me at 703.505.0505 or Jean@EatRightBeFitLiveWell.com
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| Food Focus - A Healthy Alternative To Salt |
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Cooking with herbs and spices is a healthy way to enhance the flavor of your meals without adding salt. They are low calorie, inexpensive and loaded with antioxidants. For example, 1 tablespoon of fresh oregano has the same antioxidant power as a medium size apple.  According to Science Daily, "Foods rich in antioxidants play an essential role in preventing cardiovascular disease, cancers, inflammation and neurodegenerative diseases such as Alzheimer's and Parkinson's." Check out The Huffington Post's list below to view the health benefits associated with different herbs and spices. Incorporate them into your cooking to transform your meals from mundane to marvelous.
* Rosemary and basil for their anti-inflammatory power
* Cumin and sage for their dementia-fighting power
* Cayenne and cinnamon for their obesity-fighting power
* Coriander and cinnamon for their sugar regulating powers
* Lemon grass, nutmeg, bay leaves and saffron for their calming effects
* Turmeric for its cancer fighting power
* Oregano for its fungus-beating power
* Garlic, mustard seed and chicory for their heart-pumping power
* Basil and thyme for their skin-saving power
* Turmeric, basil, cinnamon, thyme, saffron, and ginger for their immune-boosting power
* Coriander, rosemary, cayenne, allspice and black pepper
for their depression-busting power
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Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle. Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person. She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses. Jean received her training at the Institute for Integrative Nutrition in New York City. To learn more about her practice, please visit her website: www.EatRightBeFitLiveWell.com
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