Why Limit Sodium?

Why should I limit salt?

Too much sodium prevents the body from filtering properly which will cause your metabolic rate to slow down by working less efficiently. Sodium is a killer and anything high in sodium must be avoided. A diet high in salt can raise your blood pressure or may contribute to fluid retention, which makes your heart work harder, and may cause shortness of breath and swollen legs, ankles, and feet.

How much do I need?

Every protein food (egg whites, chicken, fish, meat, turkey) is naturally high in sodium but is necessary for a healthy diet to build muscle and lose fat. Therefore it is important to avoid any foods that have salt, sodium, sodium benzoate and any other sodium preservative present in the ingredients. Read food labels and select wisely when following the Ultra Fit program at Coop's Health & Fitness. The Ultra Fit program is the healthiest nutritional program and produces the best results in fat loss, lean muscle gain, lowering cholesterol, lowering blood pressure, sustaining blood sugar levels, increasing energy, improving strength and affording a better quality of life.

To limit salt:

• Do not use salt at the table.
• Avoid canned and processed foods: soups, vegetables, meats, cheese, commercial breads, muffins, pastries and instant cereals.
• Omit salty foods such as pickles, olives, sauerkraut, chips, crackers, T.V. dinners, hot dogs, luncheon meats, sausage, salt pork, chipped and corned beef, and commercial salad dressings.
• Omit high sodium seasonings: garlic salt, onion salt, and seasoning salts, bouillon & soy sauce.
• Omit prepared rice, pasta, and dried soup mixes, Hamburger Helper, and Shake & Bake type products.
• Avoid fast foods.
• Request no salt to be added to your meals when eating out.

Hydration: Why Water Is Important

Water needs to be considered an essential nutrient.
Because of easy access we take water for granted and do not realize the importance of proper hydration.
According to experts, water is ranked second only to oxygen as essential for life.
Your overall body weight is 2/3 water.
A person can survive about two months without food, but only a few days without water.
Water is the most abundant ingredient in the human body through all phases of growth and development.

Every system in your body depends on water to function.
Water is essential to your body's temperature regulation, keeping it cool through perspiration.
Water flushes out toxins and wastes.
Water is a major component of blood which carries nutrients and oxygen to and from all cells.
Water provides a moist environment for all body tissues. It is the major component of saliva and mucous which lubricates the membranes that line our digestive system beginning with the mouth. Mucous membranes in the nose and eyes function better when well hydrated.
Water cushions joints and protects tissues and organs like the brain from shock and damage.
Water helps maintain a healthy weight. It is hard to distinguish between hunger and thirst. If you feel hungry, drink some water first and then reassess your hunger status.

Water is an important part of your daily bodily functions, so it is important to continually replenish it.
Each day, your body loses 2-3 quarts of water through sweat, urination, excretion and breathing.
The body loses even more water if you exercise, live in hot or dry climates, consume high fiber diets, and consume caffeine or alcohol.
It is recommended to drink 8-10 cups of fluid a day,
adding more water if any of the previously stated situations apply.
Signs of illnesses, such as fever, vomiting or diarrhea, cause your body to lose additional fluids. In these cases, you should drink more fluids.
Bladder infections and urinary tract stones also require increased water intake.
On the other hand, conditions such as heart failure and certain conditions relating to the kidney, liver or adrenal glands may impair excretion of water and may require a limited fluid intake.
Consuming caffeinated beverages may be a concern because caffeine acts as a diuretic and can cause increased urination. Caffeine is found in coffee, teas, and many soft drinks.
Try to drink caffeinated beverages in moderation and focus on consuming more water.
To help increase your water consumption, try:
Adding lemon or lime to water. Drink no-calorie flavored water or Crystal Light
Eat foods that have higher water content like: cucumber & lettuce
Keep a water bottle handy.
Mix ice and Crystal Light in a blender to create a "0 calorie" smoothie.
Try decaffeinated tea or coffee.
Do not wait until you feel thirsty. It may already mean that you may be slightly dehydrated.

The Low Down on Your Low Back

What am I describing? It is the second most common reason for doctor visits in the U.S. More than 70% of adults will be forced to deal with this at some point in their lives. In 2001, the World Health Organization declared it to be an official epidemic. A Duke University study concluded that Americans spend $26 billion a year trying to treat it. It is not cancer. It’s not heart disease. Neither is it the flu. If you guessed low back pain, you are correct!

One misconception about low back pain is that this malady is mostly due to over-exertion, accidents, and work-related injuries. However, recent studies have shown that it is actually the opposite that is true! The number one cause of low back pain is actually lack of movement and use. An evidence of this is the virtual nonexistence of low back pain in third world countries where manual labor is the norm. If over-exertion were the culprit, one would logically conclude that back pain is much worse in these underdeveloped countries than in ours.

Interestingly, though, low back pain is becoming more of a problem in parts of Africa. A June, 2005 press release by noted back pain expert Dr. Gordon Cameron sited a burgeoning back pain epidemic in Africa. The main culprit sited for the rise in back pain was not over-exertion; much to the contrary, the growing popularity of computers in third world countries is providing the same low back, neck, and joint issues that Westerners have dealt with for decades!

Low back pain is also a problem for many health club members. Even though this segment of our population exercises regularly, deal with low back issues. Oftentimes this is due to the neglect that many give to lower back and core training. We are dedicated to working out our legs, arms, chests, and abs. We are diligent to get in our necessary cardio. Yet in the grand scheme of our fitness pursuits, many of us manage to leave out the lower back. It’s not glamorous, and to be honest many lower back exercises are downright boring. However, if we neglect the spinal erectors, they eventually become the weak link in our muscle chain and the result of this is discomfort, then pain, and ultimately injury.

In order to combat this, every workout plan should include exercises to increase the strength and maintain flexibility in the lower back. One way to ensure that your lower back gets its fair share of work is to train your lower back every time you train your abs. A few good low back exercises that incorporate easily into your ab routine would include supermans, swimmers, bird dogs, and planks. Hyperextensions while lying prone across a stability ball are a good intermediate choice. Advanced exercises for the lower back would include hyperextensions and good mornings. As the lower back is strengthened, the pain attributed with it is diminished. For more information on these and other exercises speak with one of the personal trainers at your local club. Most will be more than glad to help you out.

Avoid Salt and Sugar

You need only about 1/8 of a teaspoon of salt (300 mg of sodium) to meet your body’s daily requirement.

This sodium should not come from salt but instead will be ingested from the protein foods that are included on the Ultra Fit diet. (Egg Whites, Chicken, Fish, etc)

Eating too much salt raises blood pressure. Most Americans consume 1–3 teaspoons of salt (about 2,400–7,200 mg sodium) per day. The experts advise that you limit salt.(sodium)

Sugar consumption in the United States increased from about 120 pounds per person annually in 1970 to 150 pounds per person annually (almost half a pound per day) in 1995. High intakes of sugar lower helpful HDL cholesterol and can elevate triglyceride levels, as well as increase the risk for type 2 diabetes and contribute to weight gain and obesity.

Studies dating back to the 1960s have shown that increased sugar intake raises the risk of developing coronary artery disease. The American Heart Association recommends limiting intake of sugar as much as possible. This means not only by doing the obvious (not adding heaping teaspoons of sugar to your coffee every morning), but also by avoiding foods with added sugars (such as sweetened soft drinks, processed cereals, etc).

Fat vs. Muscle

FACT: Muscle can never turn into fat and fat can never turn into muscle. It is impossible.

Lack of usage to a muscle causes the muscle to become small and weak. This is known as Muscular Atrophy.

Lack of movement to the body and poor diet causes more fat to store on the body.

When we have weak muscles it is harder to perform our daily tasks as well as any extra activities we like to do. As we carry more fat on our bodies (especially combined with weak muscles) we add more stress to our joints and bones. This is a frequent cause of back and joint aches.

Fat is a body tissue that requires very few calories to remain on the body. Muscle is an active tissue that is constantly burning calories even at rest. The less fat and more muscle on the body...the more calories the body will burn in daily activities, including sitting and watching television.