CONGRATULATIONS TO MI SEITELMAN, our Director of Functional Training, for passing the Maryland state Chiropractic Assistant Examination. He scored a 99%!! Mi knows his stuff!

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Register for our two Montgomery County Recreation Department Classes: Golf Fitness Made Easy and Introduction to Kettlebells.

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Hold the Salt: A Growing Chorus

Life has gotten pretty salty in recent decades. And no, that doesn't just describe the growing number of R-rated movies, raunchy song lyrics and wild Hollywood celebrities.

The average American consumes 3,353 milligrams of sodium every day -- more than twice what the Institute of Medicine says is adequate for healthy people and 1,000 milligrams more than the recommended maximum.

Salt -- also known as sodium chloride -- is key for regulating fluids in the body. But too much can cause high blood pressure, which already afflicts about 65 million Americans and, according to the American Heart Association, threatens an additional 45 million. This common condition hikes the odds of having a stroke, heart disease or kidney problems, including renal failure.

There's so much concern about the high sodium intake of Americans that two groups that usually don't see eye to eye met recently to tackle the problem. The Center for Science in the Public Interest, a consumer advocacy group, and the Grocery Manufacturers Association, an industry group, co-sponsored a conference to encourage food companies, restaurants, health professionals and government agencies to help Americans stay below the 2,300-milligram daily limit set by the 2005 U.S. Dietary Guidelines.

"It was an historic first," says Robert Earl, senior director of nutrition policy for the GMA.

"The interesting thing about the conference is that it was co-sponsored," says CSPI's executive director, Michael F. Jacobson. "It indicates that the food industry realizes that high-sodium food is a real problem."

Later this month, the Food and Drug Administration also plans to address sodium concerns. In response to a 2005 petition filed by the CSPI, the FDA is slated to hold a public hearing to look at revising the regulatory status of salt in food and to establish food labeling requirements for salt and sodium.

Lest you think your salt shaker is the sole culprit, think again: Seasoning added by home cooks or at the dinner table accounts for only about 10 percent of total sodium intake. Some 75 percent of the salt consumed in the United States is found in processed foods bought at a grocery store, vending machine, restaurant or fast-food franchise.

"Reducing the amount of salt in processed foods and restaurant foods is perhaps the single most important thing we could do to reduce blood pressure and the incidence of heart attacks and strokes in this country and around the world," Jacobson says. "It's something that the food industry and government regulators are taking increasingly seriously."

Some food companies have already cut sodium. Frozen peas, canned beans and soup as well as milk are among the foods that have lowered sodium content. In 1963, a half-cup of frozen peas contained nearly 500 milligrams of sodium. Today, a half-cup has 95 milligrams, an 81 percent decrease.

Sodium has also been slashed in some canned soups. In 1963, a typical cup of chicken noodle packed 1,000 milligrams of sodium. Now, that same cup of soup has about 650 milligrams -- a 35 percent drop -- and some brands now contain about 480 milligrams per cup. Low-sodium varieties can have as little as 140 milligrams.

Despite these efforts, "it's still tough to hit that 2,300 milligrams of sodium per day," says Edward Roccella, who recently retired as coordinator of the National High Blood Pressure Education Program at the National Heart, Lung, and Blood Institute. And remember, that's the upper limit of what should be consumed. The adequate intake for people 9 to 50 years old is 1,500 milligrams. For those ages 51 to 70, it's 1,300 milligrams and for those older than 70, it's just 1,200 milligrams -- less than what a ham and Swiss cheese sandwich on whole wheat with mustard can pack.

The good news: While Americans are used to eating a high-sodium diet, it only takes a few weeks to adjust to a lower-sodium regimen. To help make that switch, read and compare product labels whenever possible. Jacobson says there's wide variation among products. For example, two tablespoons of T. Marzetti creamy gorgonzola dressing contains 290 milligrams of sodium, while two tablespoons of Marie's chunky blue cheese dressing has just 160.

Also, figure that reduced-fat products may have more sodium to help add flavor. So one ounce of pretzels has nearly 400 milligrams of sodium, while one ounce of potato chips contains about 150 milligrams.

When possible, cook from scratch to help control how much sodium is in your food. Look for herbs and flavorings -- such as lemon, curry or Mrs. Dash's seasonings -- to add flavor without adding sodium.

Finally, check out the Dietary Approaches to Stop Hypertension (DASH), an eating plan developed by the National Heart, Lung, and Blood Institute that has proved to help lower high blood pressure as much as some medications. Find more about DASH online at http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

I love this time of year-don't you? The holiday season gains momentum in a flurry of parties and festivities as each day brings us closer to the New Year. However, there is a downside...

We have officially entered the 'Season of Excuses.'

That's right, even the most dedicated fitness enthusiast will skip workouts and eat too much junk this month. Because it's Christmas, after all...

Be aware that excuses quickly turn into a slippery slope. You miss one workout this week and then two next week, before you know it you haven't exercised for a month. Once you fall out of your routine it will take focused effort to get back on track.

Here are the more popular excuses...maybe they sound familiar:

• I Don't Have Time: Holiday parties, shopping trips, and house guests all seem like valid excuses as to why you can't exercise today, but don't believe it. The fact is that you can find the time to exercise, even in the busiest season of the year. Simply sit down and schedule exercise time into your calendar.
• I Don't Have Anyone to Exercise With: Your spouse or friend committed to exercise with you three times a week, only to quit a week later. Now you are left to workout on your own...or to quit right along with them. Let's be honest, the easy thing to do is to quit rather than face the gym alone, but where does that leave you? Right back where you started-out of shape and unhappy with your body. Don't let someone else's laziness get in the way of your success.
• Another Day Won't Make a Difference: By skipping your workout today you may not wake up one size larger tomorrow, but you also won't wake up in better shape. The fact is that your current body and health are the direct result of all the little choices that you make each day. Resolve to make each choice a healthy one, and watch how your body and health are transformed.
• I'll Never Reach My Goals Anyway: It's been years since you've been in shape and the number on the scale is so large that you don't even know how long it would take to lose it all. It's easy to give up when the task at hand is overwhelming. However, I am here to tell you that you can do it. What you are facing is simply a fear of failure. What if you start exercising only to gain it all back? What if you don't have what it takes to lose the weight? Remember this: You only fail when you allow excuses to stop your progress.

Examine the why: An important step in conquering your excuses is to determine their source. Are the holidays to blame or is there a deeper issue at hand? Excuses are often an indication of lowered motivation. Have you forgotten your reasons for getting fit? Another common reason is boredom. Have your workouts gotten stale?

Conquer each excuse: Don't let excuses derail your goals any longer. Use these three tips and get the results that you deserve:

• Focus on the benefits. We all need a reminder every now and then as to why we started exercising in the first place. Make a list of the benefits you enjoy most and read them before your workout.
• Keep it interesting. Do you do the same thing over and over? No wonder you've started to come up with excuses. Throw your old routine out the window and try something totally new. Always keep your routine fresh-it will give you something to look forward to.
• Treat yourself to Personal Training. Sometimes a little help goes a long way. All of my personal training programs are designed with one goal in mind: to get you in the best shape of your life as quickly as possible.

Don't wait another day-contact me today to get started on the right fitness program for you. Together we will get you the results that you deserve.

If there is one thing you can count on this time of year it is the fact that every holiday party you attend will serve alcohol-rum in the eggnog, champagne in the punch or wine with dinner. While alcohol is great for promoting holiday cheer, did you know that alcoholic beverages are packed with empty calories? Be sure to limit your intake of alcoholic beverages just as closely as you limit your intake of Christmas cookies-your waistline will thank you for it!

This is a great appetizer for holiday parties and dinners-it tastes so good, your guests won't believe that it is low in fat.
Servings: 2

Here's what you need...

• 2 ounces smoked salmon
• 1/4 cup nonfat cream cheese
• 2 tablespoons freshly squeezed lemon juice
• 10 multigrain crackers
• salt and cracked black pepper to taste
• 1 teaspoon dried dill

1. In a food processor, combine the smoked salmon, cream cheese, lemon juice, salt and pepper. Pulse until smooth.
2. Spoon the salmon mixture onto a plate and arrange the crackers around the plate. Garnish with dill and additional pepper.

Nutritional Analysis: One serving equals: 192 calories, 5g fat, 14g carbohydrate, and 18g protein.

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