October 28, 2011 
...YOUNG @ HEART
Eat fresh: Limit your salt intake to avoid health complications
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everywhere? Help! Answer: I thought we were going to skirt by without addressing this, but I’m glad you asked. Interestingly enough, the answer depends almost entirely on you. Assuming you’re susceptible to sweets and other treats, you really only have three options — go all-out and worry about the ramifications later, avoid them at all costs, or take a reasoned
ings for them, and make for an unhappy holiday season. Bottom line: It comes down to choice, and you can choose to make healthy decisions or not, but you have to be realistic. Myrissa Yamashiro is the club owner and certified personal trainer at Anytime Fitness at Redmond Ridge. To submit a question for future articles, contact redmondwa @anytimefitness.com or (425) 898-1199.
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approach and indulge to a modest degree. I think most people would argue that the third idea is the best one. After all, why not treat yourself to a few holiday goodies, especially if you can limit yourself to one or two here and there. And don’t forget to continue with your workouts during this time as well. Restricting foods that you truly enjoy will only increase your crav-
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order to keep your sodium intake in check, you need to eat plenty of fruits and vegetables, and make sure you buy foods that are fresh and unprocessed. And don’t forget to avoid adding salt at the dinner table as well. Question: I’m sure you knew this was coming. How do I manage my food intake during the holidays, especially with all the cakes, cookies, and other goodies seemingly
2,300 milligrams of sodium per day (5,800 milligrams or 1 teaspoon of salt). On the other hand, the Institute of Medicine (IOM) recommends 1,500 milligrams of sodium per day (3,800 milligrams of salt), and they set the tolerable upper intake level at 2,300 milligrams. It’s clear that your intake should fall somewhere between these two ranges, or even less, but it’s actually quite difficult to keep your sodium level as low as 1,500 milligrams per day. In fact, the IOM points out that 95 percent of American men and 75 percent of American women consume sodium in excess of the tolerable upper limit— not good news for those of us looking to avoid chronic disease as we get older. In
Question: Foods seem to be so high in salt these days, and I’m aware of the dangers of hypertension, heart disease, and stroke. Can you please clarify the amount of sodium I should be consuming daily? Answer: You’re right, salt is everywhere these days. Processed foods are the main culprit, but the increased reliance on fast foods and restaurant meals are problematic as well. To add to the confusion, people often have trouble differentiating between sodium and salt. Salt is actually 40 percent sodium, so when discussing recommendations, we need to be clear about what we’re talking about. The current Dietary Guidelines for Americans recommends less than