Sodium and Activity Instructions for Completion Participant: Start tracking on Monday, March 2 nd. Return all pages to KC WELLNESS, INC. before April 8 th, 2015. Weight Record your weight at the start and finish of this tracking activity in the block to the right. Be sure to wear the same or similar clothes each time you weigh yourself. The best time to weigh is in the morning. If you re overweight, losing as little as five to ten pounds may help lower your blood pressure. If you need to lose weight, talk to your healthcare provider or health coach about a healthy approach. Sodium Salt can make your body retain fluid, which means your heart has to work harder. Eating a lower sodium diet can reduce your intake of sodium and can help lower your blood pressure or prevent high blood pressure from developing in the first place. Sodium chloride or table salt is approximately 40% sodium. Understand just how much sodium is in salt so you can take measures to control your intake. These amounts are approximate and will help you with the tracking activity: ¼ teaspoon salt = 575 mg sodium ½ teaspoon salt = 1,150 mg sodium ¾ teaspoon salt = 1,725 mg sodium 1 teaspoon salt = 2,300 mg sodium When recording your sodium intake, be sure to keep in mind that different brands and restaurant preparation of the same foods may have different sodium levels so ask your server or look online for sodium content of restaurant foods. To track your sodium intake check the nutrition labels of the foods you eat and prepare. When preparing homemade foods, check the sodium content in individual ingredients, then add up the totals. Sodium levels of the same food can vary widely, so it is important to educate yourself by reading labels and looking for low-sodium options. Build upon healthy habits to choose lower sodium foods and beverages. On your tracking sheet: Follow the instructions at the top of each sheet for the specific week. Record the amount of sodium intake after every meal. Total each amount at the bottom of each column each day. Your goal is to eat less than 2,400 milligrams daily. The American Heart Association recommends consuming less than 1,500mg of sodium a day. Write your salt intake goal in the block to the right. Blood Pressure On your tracking sheet: Keep track of your blood pressure a minimum of one time each week. Check your blood pressure at your worksite or visit your local pharmacy. Make sure to work with your healthcare provider to establish your ideal range. Contact your healthcare provider if you have 3 or more high readings (above 140/90). Blood pressure higher than 180/110 is an emergency. Call 9-1-1 immediately. If 9-1-1 is not available, have someone drive you to the nearest emergency facility immediately. If you have high blood pressure, lowering it will decrease the amount of work your heart must do and keep you healthier. Write your goal blood pressure in the block to the right. Weight My starting weight is pounds My final weight is pounds Sodium I will limit my sodium intake to mg per day Blood Pressure My goal BP is / 120/80 = normal BP 140/90 = high BP Return To: KC WELLNESS, INC. 824 Euclid Ave. Suite 101 Lexington, KY 40502 -or- Submit to Ann Arvin at TOPY America
My Health Tracker: Week One This week s focus: Start by tracking your sodium consumption without making any major changes to your eating habits to get an idea of how much sodium you are consuming. Also, get familiar with the food labels and nutrition facts for the foods and beverages that you consume. Start identifying top culprits of excess sodium in your diet that you may be able to modify in the upcoming weeks. Keep track of all sodium consumed from foods and beverages in your diet and table salt added to foods. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
My Health Tracker: Week Two This week s focus: Identify foods and beverages in your diet that are high in sodium. Some common foods that may be loaded with excess sodium include: breads & rolls, cold cuts & cured meats, pizza, poultry, soups, and sandwiches. Start by tackling your consumption of breads & rolls and cold cuts & cured meats this week. Pay close attention to your labels on these items, look for lower sodium items to swap, and watch your portion sizes. Continue to keep track of all your sodium consumed from foods and beverages in your diet and table salt added to foods. Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14
My Health Tracker: Week Three This week s focus: In addition to last week s foods, pay close attention to sodium from pizza and poultry. If you re going to eat pizza, try to aim for one with less cheese and meats or try something different and add veggies instead. When cooking for your family this week use fresh, skinless poultry rather than fried or processed. Continue to keep track of all sodium consumed from foods and beverages in your diet. Try to limit table salt added to your foods. Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
My Health Tracker: Week Four This week s focus: As you embark on the last week of this challenge, your focus includes soups and sandwiches. When choosing a soup, check the label and try lower sodium varieties of your favorites and make your sandwiches with lower sodium breads, meats, and cheeses and try to eliminate piling on your condiments. Continue to keep track of all sodium consumed from foods and beverages in your diet. Try to eliminate table salt added to your foods. After the four weeks of tracking have finished, continue to keep sight of your sodium intake goal and check your blood pressure regularly. Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28