Mikes Daily Meal Post: 2

Here is what I will be eating today.  My only weakness in todays diet is that my sodium is only at 69%.  Ive always believed that the lower the better but dietitians recomend you consume around 2,000 mg to keep you electrolites balanced. However I have read that your kidneys will store excess sodium incase of a shortage in the future.

Lets talk more about sodium intake for a moment.  It is not uncomon for the average person living in america to consume 5000 milligrams of sodium in a day.

As an effort to explain exactly what happens when you consume too much sodium I GOOGLED “effects of high sodium” and I found a great explanation from the Mayo Clinic.

Mayo Clinic Explaination:

—-Your kidneys regulate the amount of sodium kept in your body. When sodium levels are low, your kidneys conserve it. When levels are high, they excrete the excess amount in urine.

If your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.

Some people are more sensitive to the effects of sodium than are others. People who are sodium sensitive retain sodium more easily, leading to excess fluid retention and increased blood pressure. If you’re in that group, extra sodium in your diet increases your chance of developing high blood pressure, a condition that can lead to cardiovascular and kidney diseases.—–

That should be more than enough information needed to encourage you to regulate your sodium.

If you look closely at what it is I ate for the day you will once again notice that the foods are fantastic. Nothing is fried and has little to no saturated or transaturated fats. The cholestoral intake was below 300 and my fiber was at 120% which means “the trash will be taken out soon” if you know what I mean.

Moving on.  Take a look at what I ate and compare it to what you normally eat.  No mater your goal your intake should resemble mine, just in smaller quantities, if you are a vegitarian then supppliment the meat protein with other sources.

Date	17-Dec-08
Time	Quantity	Cal	Protein	Carb	Fat	Chol	Sod	Fiber
5:45AM	Whey Protein	180	36	2	3	50	80	0
5:45AM	Oat Meal	110	5	19	2	0	1	1
8:05AM	Vegie Wrap	202	9	32	3	8	213	6
8:10AM	Bananna	90	8	13	0	5	125	1
9:00AM	2 Fried Eggs (Pam Spray)	160	14	0	0	0	140	0
9:00AM	Whole Grain Bread (2 slices)	220	10	28	3	0	360	10
11:30AM	Chicken Breast Cutlets 7 oz.	333	22	24	16	65	150	0
11:30AM	whole wheat pasta	315	15	60	2.25	0	0	4
1:00PM	cashews	170	5	8	14	0	120
1:00PM	bananna	110	1	29	0	0	0	4
2:30PM	Whey Protein	180	36	2	3	50	80	0
5:00PM	Chicken Breast Cutlets 7 oz.	333	22	24	16	65	150	0
5:00PM	Brown Rice	320	8	68	3	0	0	4
6:00PM	cashews	170	5	8	14	0	120	0
8:00PM	Whey Protein	180	36	2	3	50	80	0
	Total	3073	232	319	82.3	293	1619	30
	Average Per Meal	439	33	46	12	42	231	4
	Goal/Max	2750	240	350	80	300	2350	25
	Percentage of Goal/Max	112%	97%	91%	103%	98%	69%	120%

Extras (cheat treats)

Extras (Cheat Treats)

Whole Grains

Whole Grain

Meat-Beans-Eggs

Vegetable Coming Soon

Fruit Comming Soon

Dairy comming soon

comming soon