Hampton Roads Weight Loss

Weight Loss Tips and Healthy Recipes

Ever wondered how to make smart food choices, or do you just need a little bit of motivation to continue on your weight loss journey? We write often on weight loss topics like healthy living, fitness, and nutrition. Check back often or sign up for email updates as we share tips for your weight loss success!

Why Potassium?

photo by La Grande Farmers' Market

Did you know that salmon, avocados, honeydew, kidney beans and artichokes can actually help LOWER your blood pressure?  That’s right.  Those foods are high in potassium and scientists have recently discovered that a diet high in potassium and low in sodium can have positive effects on hypertension.

More and more evidence is mounting on the importance of potassium in a healthy diet, yet between 90 percent of men and 99 percent of women in America don’t get enough potassium in their diet, according to <em>The Nutrition Action Health</em> letter.

One out of every three adults in the U.S. has high blood pressure, and that jumps to two out of three if you’re over 65.  High blood pressure is a very common problem and can lead to other health issues. About three out of four people who suffer a stroke, a heart attack, or congestive heart failure also have high blood pressure.

“It’s absolutely clear that potassium can lower blood pressure,” says Dr. Frank Sacks, professor of cardiovascular disease prevention at the Harvard School of Public Health in Boston. In a study that tracked 43,000 men for 8 years, researchers found that those who consumed 4,300 mg of potassium daily were 38% less likely to suffer a stroke than those who consumed 2,400 mg a day.

Everyone has heard that decreasing the amount of sodium in your diet helps to lower blood pressure, but adding potassium to a low-sodium diet has an even greater effect. Recently over a 10 year study, <em>Prevention</em> researchers discovered that eating more foods with potassium and reducing high-sodium foods lowers your risk of heart attack and stroke more than if you just lowered the sodium in your diet.

Scientists aren’t really sure how potassium lowers blood pressure, but they do have a few ideas.  Potassium could be making the larger blood vessels more flexible, which is important in maintaining lower blood pressure.  Scientists also believe that potassium may dilate smaller blood vessels, which lowers blood pressure by decreasing the resistance to blood flow.

The good news is that some blood pressure problems that were considered permanent can be reversed, according to Dr. Sacks.  A diet rich in potassium and low-sodium can completely reverse the effects of age on blood pressure.

A big part of the problem in the American diet is that sodium is added to many processed foods, but potassium is not, and we all know Americans eat a lot of processed food. Eating more fresh and frozen foods, which are sometimes lower in sodium, may help you get your recommended intake and lower the amount of sodium in your diet.  Adding foods that are good sources of potassium include fish, such as salmon, cod and sardines, beef, chicken, spinach, bananas, leafy greens, and potatoes (especially the skin).

A balanced diet –eating a variety of fruits and vegetables, along with lean meats, fish and nuts-helps you get all the vitamin and minerals that you need.  Please check with your doctor before making any dramatic changes in your eating habits, but consider monitoring the potassium you are getting in your daily diet.  A balanced diet helps you get all the vitamin and minerals that you need.

Share or Bookmark


Let us know how we can help you reach your goals!

You have questions; we have answers! Just reach out to us and we’ll help you figure out the best way forward. Our team looks forward to guiding you every step of the way.

TEXT: Sign up for text messaging and never miss a sale! Text CFWLS to 833-619-0462 for money-saving special discounts.

EMAIL: Sign up for news, information, and special product discount emails. Click here to subscribe.

Join our Email List!

Tina Dawson, Assistant Retail Manager

With over 30 years of experience in IT, Finance, and Healthcare fields, Tina has served the healthcare industry in such roles as Project Manager, Practice Manager, Physician Recruitment and assisted with electronic medical record (EMR) conversions. She attended the University of Maryland in both Asia and Europe majoring in Computer Science and is fascinated with learning new technologies. Tina enjoys educating our clients on our products and programs and “celebrating their successes and milestones…one pound at a time!”. Don’t be surprised if she gives you a hug! For fitness and fun, she likes to “slog” (slow jog) races and enjoys competing in half marathons. “Come out and join me for the next one. Believe in yourself and you CAN do it!” For more information on weight loss in Virginia, please contact (phone or text) us at (757) 873-1880 today!

Jessica Kirby, Medical Receptionist

Jessica croppedJessica is the newest addition to the team here at CFWLS.

Dani Colley, Medical Assistant

Dani has over 35 years of experience in the medical field and has been working as Dr. Clark’s Medical Assistant for over 15 years. Her area of expertise is with the surgical patients. She works closely with Dr. Clark and is always just a phone call away to answer your questions or just lend an encouraging word!

Dani spends her spare time volunteering at an equine rescue or riding rescue horses.

Dawn Olson, LWMC, CPT, Education & Fitness Coordinator

Although her initial career was in Finance, Dawn’s passion for health & fitness motivated her to re-direct her energy toward helping others reach their goal toward a strong & healthy life. Counseling patients and teaching My Weight Loss Academy™ classes in lifestyle modification and nutrition keeps her smiling. “This is far more than a job, it’s an opportunity to help people learn and make positive changes in their health. Each day brings a new reward!”

Dawn is a certified personal trainer and worked in various fitness facilities before joining us in 2009. She also holds certifications in Exercise & the Older Adult, Aquatic Exercise, Chronic Diseases and Disabilities, Facilitated Stretching, Fitness Therapy and Lifestyle & Weight Management.

Cat Williamson, Office Manager

Cat Williamson was born and raised in Hampton Roads. She feels blessed that she lives close to the Ocean as well as the Mountains since she enjoys taking weekend trips with her Hubby. Cat has worked in a medical setting for more than 35 years and started working for Dr. Clark as his Surgical Coordinator over fifteen years ago. Due to her longevity here at CFWLS, she has “well rounded” knowledge in each program (medical or surgical) that Dr. Clark’s Center for Weight Loss Success offers. Cat, as the Office Manager ensures that daily structure is handled with a balance of professionalism and excitement for each of our Patient’s weight loss journey. She feels rewarded each time a Patient or Client peeks into her office to share yet another milestone toward their new life!

Cat Keller, Retail Sales Manager

CatCat Keller has a wealth of experience in marketing, e-marketing, advertising and customer service and manages our Weight Loss Nutritional Store. She is always planning something fun and exciting. special events, discounts, giveaways – it’s never a dull moment. She is happy to help you with questions you may have regarding our products or services. Cat is a graduate of William & Mary, where she studied Government/Pre-Law and minored in Marketing.

“My ultimate goal here at Center for Weight Loss Success is to help our clients be successful in their weight loss. We all know how wonderful it is to win a long fought battle. The battle against weight gain, and the poor health it eventually brings is, I believe, one of the most important to win because it brings with it the biggest pay off of all…a longer, healthier life. That is what motivates me to come to work everyday, it’s the opportunity to help a client achieve a renewed zest for life.”