Just completed a Patriot Guard Ride and coming back home.
Photo by Wesley, a more experienced rider than me. He gives me good advice about staying safe on the road (even though he has gotten a far amount of flak for taking the picture while riding his bike). The former instructor, the Dad, is now the student…how fitting is this in life’s scheme of things?
Excess sodium where you would least expect it.
A Canadian study published in the Archives of Internal Medicine revealed that patients ordering their meals at the hospital ended up with an average of 3,033 milligrams of sodium each day. That is 1,000 milligrams more than the recommended daily amount of 2,300 mg for a healthy adult.
Even that is too much in most cases. According to the CDC, our bodies need only 180-500 mg per day to function normally with an adequate amount per day of 1,500 mgs being more suitable for most adults. This means the food checked in the Canadian study was 1,533 mgs greater in sodium than necessary for a healthy adult. It gets worse.
Those who choose food from the diabetic menu got 3,600 mg of sodium each day, an amount that exceeds the recommended 1,500 milligrams by 2,100 mgs.
Choose your food wisely if you land in the hospital.
Exercise and breast cancer
The journal of Cancer reported a study involving 3,059 postmenopausal women. This research study found that those who were physically active throughout their entire life showed a lower breast cancer rate than those who did not exercise.
The postmenopausal women in the study who exercised ten hours or more a week had the greatest reduction of risk by thirty percent.
Contrast these findings with those who gained weight after menopause. These women raised the risk of developing breast cancer.
Save money, eat better and weigh less
The Fred Hutchinson Cancer research Center in Seattle recently studied 123 overweight or obese postmenopausal females. The results of the study published in The Journal of the Academy of Nutrition and Diabetes listed four strategies for losing weight and keeping it off. The most important one was keeping a food journal.
Maintaining a daily food and drink journal showed a strong correlation to greater weight loss for those in the study. The women in the study who did keep one lost approximately six pounds more over the year than those who did not keep a journal.
They also found that those who ate dinner, the noon meal, at home or brown bagged at work not only saved money but lost weight as well. Eating at home and creating your own daily brownbag dinner’s gives you control over the amount of sodium, sugar, and carbohydrates that you are putting into your body. The simple fact of preparing your own meal raises your awareness of what you are eating and encouraging you to make a more nutritious meal.
Another strategy that successful women used to lose and then keep the weight off was by not skipping meals. Even though it sounds counterintuitive, skipping a meal makes you hungry and less able to make good food decisions when it finally comes time to eat. The majority of the women who reported consistently skipping meals lost nearly 8 pounds less a year than the women who did not skip meals. That is nearly a pound a month of weight they could have lost had they not skipped those meals.
The women in the group who ate their dinner in a restaurant at least once a week averaged five fewer pounds when compared to those who did not eat out.
“These findings suggest that a greater focus on dietary self-monitoring, home prepared meals, and consuming meals at regular intervals may improve twelve-month weight loss among postmenopausal women enrolled in a dietary weight loss intervention.”
It appears that if you are serious about losing your weight you will want to include these tips in your strategy.