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mericans love the taste table salt,” says Bowden. Then,
of salt, and most of us it’s vital to pick our salt wisely.
eat far too much of it.
On average, we consume 10 Tasty Treat
grams daily, the amount in two When used conservatively and
teaspoons, and double the 5 creatively, finishing foods with
grams per day recommended natural salts can make nutri-
by the World Health Organiza- tious eating more enjoyable.
tion. According to purveyors of natu-
All of this mindless salt ral salt products, these can de-
consumption is wreaking havoc liver 50 or more trace minerals,
with the nation’s health. A including calcium, magnesium,
recent meta-study published potassium and iodine, all within
in the British Medical Journal the bounds of good taste.
confirmed that high salt intake elevates blood pressure and “Good salt has a tremendous impact on the flavors
increases the risk of heart disease and stroke. Because it of various foods,” explains Dave Joachim, author of The
increases the amount of calcium we excrete in our urine, it Science of Good Food and founder of Chef Salts, a line of
also tends to weaken bones and make us more vulnerable premier seasoning blends. “It can intensify some flavors,
to osteoporosis, according to research at the University of including sweet and savory, or umami, while diminishing
California, San Francisco. others, such as bitter and tart flavors. That’s why a salt rim
Although table salt contains two elements—sodium and on an organic margarita glass works so well—salt suppress-
chlorine—it’s the sodium that’s responsible for most of the es the tartness of the lime and brings out its subtle sweet-
negative effects, which become worsened by the typically ness.”
low levels of potassium in many diets. With a mind-boggling variety of culinary salts available,
“Sodium and potassium must be balanced for good choosing just the right one can be a challenge. “Each type
health. Americans need to increase their potassium as much of salt has unique qualities,” advises Joachim. “Differences
as they need to decrease their sodium,” advises nutrition in color, flavor, and texture are created by the mineral and
specialist Jonny Bowden, Ph.D., a certified nutrition special- moisture content of the salt, the size and shape of the crys-
ist and author of The Most Effective Ways to Live Longer. tals and even the harvesting methods used.”
“Fortunately, fruits, vegetables and whole grains aren’t just Each also stands in stark contrast to common table salt,
low in sodium; they’re also rich in potassium.” which is 99.7 percent sodium chloride that has been heat
We can dramatically curb our salt consumption both blasted, stripped of other minerals and chemically treated
by eating more plant foods and limiting processed foods, to re-infuse iodine content. Yes, iodine is essential for good
which account for an average 77 percent of our daily sodium health; it is important for the production of thyroid hor-
intake. Another 12 percent occurs naturally in meats, grains mones and critical for pregnant women, observes Jim Roach,
and produce. Only about 11 percent comes from the salt a medical doctor and founder of Midway Center for Integra-
shakers on our tables. tive Medicine in Midway, Kentucky. He reports that as more
“If we cut back on foods that come out of cans and people shy away from their old salt standby, “Americans are
boxes with bar codes, we’d have more wiggle room with getting less iodine than 30 years ago.”
W
rehydrate.
onderful walks are both away at those stairs for 30 minutes. As
relaxing and invigorating, but Wescott points out, it’s better to break Be careful going down. If you must
if you want to kick butt, liter- up the day’s 30-minute workout into walk back down stairs, take your time;
ally—building strong glutes and thighs; three 10-minute sessions. That’s because step down deliberately and carefully
strengthening your core, which helps the body builds cardiovascular endur- and use the handrails to take pressure
improve posture and tighten abs; and ance during its recovery mode. Three off your knees. People with arthritis or
stepping up to cardiovascular fitness shorter workouts deliver three recovery other painful inflammation of the knee
quickly and efficiently—try stair climb- periods, and the workout is less daunt- should avoid going down stairs.
ing. Wayne Wescott, Ph.D., renowned ing.
exercise physiologist, military fitness Neither of my stair workouts While I love walking for regular
consultant and author of Get Stronger, requires me to go down stairs, which exercise, mentally, it’s easier to tackle
Feel Younger, states that climbing stairs can be hard on joints, ligaments and some stairs to boost my heart, rather
is one of the more vigorous cardiovas- tendons. In an office building, you can than focus on walking fast, which takes
cular workouts you can do. climb up the stairs and recover while more concentration. Consider the com-
Pushing your whole body weight taking the elevator back down. Then, parative calorie burn: In a 150-pound
up vertically burns lots of calories and why not make another ascent? While person, 10 minutes of moderately brisk,
uses lots of energy quickly. I often waiting for the elevator, or any time 3-miles-per-hour walking burns about
advise flatlanders to find some stairs in vigorous exercise has elevated heart 40 calories, while 10 minutes of run-
an office building or stadium and climb rate, be sure to walk around to ease ning up stairs burns 179.
them regularly to strengthen their legs yourself back into recovery mode. Be sure to warm up and cool down
and increase their endurance. When hiking hills, it also helps to use for five to 10 minutes before and after
Although I have a one-story house, walking poles, which serves to take the any workout. And always check with a
I have found two stair workouts I like weight off of knees when going down- physician before undertaking a vigor-
to play with. On one, I walk about two hill. ous activity like stair climbing. Then go
miles on a wooded path by the river to Here are more of Wescott’s tips out and have some good-hearted fun.
a triple flight of stairs that takes me onto that prove helpful:
a bridge where I can then double back Maggie Spilner has been writing about
to my car along shaded city streets. It’s Wear good running or cross-training health and fitness for 25 years, including
my mini-Mount Everest and it really or walking shoes for good support. 17 as an editor at Prevention Magazine.
perks up the entire workout. You can save your knee joints from Her books include Prevention’s Complete
For a more steady and challenging damage by wearing the right shoes. Book of Walking for Health and Walk
stair workout, I use a Stairmaster at the Your Way Through Menopause. See
WalkingForAllSeasons.com for informa-
gym, the kind with an actual revolv- Warm up first. Walk around for a few tion on Spilner’s walking vacations.
ing staircase. The trick is to start out minutes before starting an ascent or
slowly and find a pace that you can jumping on a machine. Source: Adapted from
maintain without gasping for breath. I Stretch after a workout—not before. StopAgingNow.com.