Hello friends, and welcome to this month’s Joyinmovement newsletter,
Summer is a “sweet” time of year, and if you’re like me
and spending as much time in the ocean as you can, it’s a “salty” time
of year as well. In honor of this sweet and salty time of year, I’ll be
discussing salt and sugar. I find there are misunderstandings about
these two because of all the erroneous marketing and other media sources
of health information. Let’s see if we can clear some things up and
provide you with accurate, usable knowledge.
and spending as much time in the ocean as you can, it’s a “salty” time
of year as well. In honor of this sweet and salty time of year, I’ll be
discussing salt and sugar. I find there are misunderstandings about
these two because of all the erroneous marketing and other media sources
of health information. Let’s see if we can clear some things up and
provide you with accurate, usable knowledge.
Salt or sodium first. You probably know that in
ancient times salt was precious and was traded as a valuable commodity.
In that era it was seen as important to survival, yet today people are
salt phobic. While our lifestyles have changed from ancient times, our
human biochemistry and physiology have not changed much, so the need for
the most important electrolyte in our body has not changed.
ancient times salt was precious and was traded as a valuable commodity.
In that era it was seen as important to survival, yet today people are
salt phobic. While our lifestyles have changed from ancient times, our
human biochemistry and physiology have not changed much, so the need for
the most important electrolyte in our body has not changed.
There’s an expression, “Follow the money.” As far as
I can tell, the anti-sodium campaign was about selling different foods
under the guise of making them healthier. Accuracy in advertising aside,
what works in advertising takes precedence. As consumers internalized
this advertising campaign, they started believing that low-sodium was
good and salt in general was bad. Actual scientific information was
pushed aside. In fact, sodium is needed for human health, performance
and physiology. Unless someone has a specific and serious condition
which precludes them from taking in salt, salt intake does not produce
negative health problems. Only 10% of hypertension cases have a known
cause, and almost all of them are genetic or stress related.
I can tell, the anti-sodium campaign was about selling different foods
under the guise of making them healthier. Accuracy in advertising aside,
what works in advertising takes precedence. As consumers internalized
this advertising campaign, they started believing that low-sodium was
good and salt in general was bad. Actual scientific information was
pushed aside. In fact, sodium is needed for human health, performance
and physiology. Unless someone has a specific and serious condition
which precludes them from taking in salt, salt intake does not produce
negative health problems. Only 10% of hypertension cases have a known
cause, and almost all of them are genetic or stress related.
If you are a high-performance athlete do not avoid
sodium. You need adequate amounts daily to prevent negative metabolic
consequences and to ensure maximum performance. One of sodium’s jobs is
to regulate blood volume and blood pressure. When you exercise, the body
is better served by a higher blood volume thereby ensuring better
oxygen and nutrient delivery to working cells, as well as an efficient
removal of toxins when you are fatigued.
sodium. You need adequate amounts daily to prevent negative metabolic
consequences and to ensure maximum performance. One of sodium’s jobs is
to regulate blood volume and blood pressure. When you exercise, the body
is better served by a higher blood volume thereby ensuring better
oxygen and nutrient delivery to working cells, as well as an efficient
removal of toxins when you are fatigued.
Sodium is linked to potassium. Potassium depends on
sodium to be effective. Potassium’s job is primarily the regulation and
control of skeletal and cardiac muscles. The vagus nerve, which controls
heartbeat, is totally dependent on potassium. In order for potassium to
do its job it needs to be aided by sodium because it is sodium that
delivers potassium inside the cell, where it does its job. For optimum
cell integrity and optimum potassium delivery there MUST be ample sodium
present.
sodium to be effective. Potassium’s job is primarily the regulation and
control of skeletal and cardiac muscles. The vagus nerve, which controls
heartbeat, is totally dependent on potassium. In order for potassium to
do its job it needs to be aided by sodium because it is sodium that
delivers potassium inside the cell, where it does its job. For optimum
cell integrity and optimum potassium delivery there MUST be ample sodium
present.
The primary avenue for the loss of sodium is through
sweat glands. If there isn’t enough sodium there won’t be enough
potassium so you’ll experience muscle weakness, cramps, listlessness and
lethargy. A prolonged lack of sodium intake will be problematic. The
body is a complex computer system programming itself for survival. Often
your body will retain sodium in order to keep the electrolyte balance
it requires. Water always follows sodium so this leads to water
retention. Excess sodium will be excreted with water so it’s important
to have enough sodium to function properly and let the rest be excreted.
sweat glands. If there isn’t enough sodium there won’t be enough
potassium so you’ll experience muscle weakness, cramps, listlessness and
lethargy. A prolonged lack of sodium intake will be problematic. The
body is a complex computer system programming itself for survival. Often
your body will retain sodium in order to keep the electrolyte balance
it requires. Water always follows sodium so this leads to water
retention. Excess sodium will be excreted with water so it’s important
to have enough sodium to function properly and let the rest be excreted.
The easiest way to ensure ample sodium intake is
through salty condiments such as sea salt, ketchup, mustard, pickles.
Be wary of MSG. And remember I am talking about sodium proper, not
table salt. Sodium chloride is table salt (40% sodium and 60% chloride).
Use sea salt instead. Think REAL sodium and don’t worry about “too
much” since the excess will be excreted.
through salty condiments such as sea salt, ketchup, mustard, pickles.
Be wary of MSG. And remember I am talking about sodium proper, not
table salt. Sodium chloride is table salt (40% sodium and 60% chloride).
Use sea salt instead. Think REAL sodium and don’t worry about “too
much” since the excess will be excreted.
Sugars are a big category and in general are harmful
to the body. Sugar is an anti-nutrient that provides none of its own
nutrients and robs our bodies of nutrients in order to convert it so we
can then metabolize it. It is also a major contributor to the
inflammatory process in our bodies that is the precursor to many disease
processes. There are the “ose” sugars–sucrose, lactose, maltose,
fructose. We eat far too much of these. For the next few hours after we
eat these our immune systems and our white blood cell counts are
depressed.
to the body. Sugar is an anti-nutrient that provides none of its own
nutrients and robs our bodies of nutrients in order to convert it so we
can then metabolize it. It is also a major contributor to the
inflammatory process in our bodies that is the precursor to many disease
processes. There are the “ose” sugars–sucrose, lactose, maltose,
fructose. We eat far too much of these. For the next few hours after we
eat these our immune systems and our white blood cell counts are
depressed.
Let’s look at some natural sugars. Maple syrup is
thought of as a natural sweetener. It is boiled however, so it becomes
very processed. If you use honey make sure it is unheated and
unfiltered. Agave is slower to convert into blood sugar than honey, but
don’t overdo agave as it is still sugar. Many drinks are being
advertised as being better for you because they are sweetened with fruit
juices like pear or grape. They are still heavily boiled and full of
sugar. A 12-ounce glass of orange juice for instance has 10-14 teaspoons
of sugar. That’s as much as a 12 ounce can of soda! Stevia is an herbal
extract and probably the best of the natural sugars. Yes, I know it has
a strange taste and aftertaste so try different brands and find one
that’s palatable.
thought of as a natural sweetener. It is boiled however, so it becomes
very processed. If you use honey make sure it is unheated and
unfiltered. Agave is slower to convert into blood sugar than honey, but
don’t overdo agave as it is still sugar. Many drinks are being
advertised as being better for you because they are sweetened with fruit
juices like pear or grape. They are still heavily boiled and full of
sugar. A 12-ounce glass of orange juice for instance has 10-14 teaspoons
of sugar. That’s as much as a 12 ounce can of soda! Stevia is an herbal
extract and probably the best of the natural sugars. Yes, I know it has
a strange taste and aftertaste so try different brands and find one
that’s palatable.
Artificial sweeteners like aspartame should be
avoided. Studies show that switching to artificial sweeteners did not
affect weight loss, so you are taking in a poison to help you lose
weight, but it doesn’t help. There are also damaging neurological
effects from the artificial sweeteners. You can research this topic on
your own. One good video expose is called “Sweet Misery.”
avoided. Studies show that switching to artificial sweeteners did not
affect weight loss, so you are taking in a poison to help you lose
weight, but it doesn’t help. There are also damaging neurological
effects from the artificial sweeteners. You can research this topic on
your own. One good video expose is called “Sweet Misery.”
Another whole group of non sugar foods quickly
convert into sugar after you eat them. One of these groups is flour in
all its many forms. Wheat, which has been hybridized so much is another.
Grains are not a nutritionally required food group, so if you use them
eat whole multi-grained sources. Gluten is in all grains but not in rice
so if gluten is an issue for you rice is an option. With breads,
remember that they are 80% starch and 20% protein/fats. Beans are also
75-80% starch.
convert into sugar after you eat them. One of these groups is flour in
all its many forms. Wheat, which has been hybridized so much is another.
Grains are not a nutritionally required food group, so if you use them
eat whole multi-grained sources. Gluten is in all grains but not in rice
so if gluten is an issue for you rice is an option. With breads,
remember that they are 80% starch and 20% protein/fats. Beans are also
75-80% starch.
So when you think about your carbohydrate choices
focus on the ones that are not starch/sugar based. Vegetables and some
fruits are great choices. It’s an individual choice so learn just how
much sugar you can tolerate. Fats and proteins won’t make you fat, so as
I remind people, when it comes to starchy carbohydrates you either use
them or wear them! We all have a sweet tooth and our sweet zone on our
tongue is front and center so we are all faced with quieting our need
for a sweet taste.
focus on the ones that are not starch/sugar based. Vegetables and some
fruits are great choices. It’s an individual choice so learn just how
much sugar you can tolerate. Fats and proteins won’t make you fat, so as
I remind people, when it comes to starchy carbohydrates you either use
them or wear them! We all have a sweet tooth and our sweet zone on our
tongue is front and center so we are all faced with quieting our need
for a sweet taste.
It comes down to wanting optimal health. To me that
means an optimal life span, preventing disease and having abundant
energy. We definitely improve our health when we educate ourselves and
utilize nutritional information. So enjoy your sweet and salty summer
and find Joyinmovement!
means an optimal life span, preventing disease and having abundant
energy. We definitely improve our health when we educate ourselves and
utilize nutritional information. So enjoy your sweet and salty summer
and find Joyinmovement!
shelli
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