Win 1 of 5 Mrs. Dash Prize Packs


By: , SparkPeople Blogger
  :  132 comments   :  24,116 Views

Finding food that's high in flavor and low in salt can be challenging. A few months ago, I shared my salt-free secret weapons--and you shared your own.

Soon after, the folks at Mrs. Dash reached out. As purveyors of salt-free seasonings, they know a thing or two about flavor. I asked them if they would be willing to give away some of their 15 flavors of their salt- and MSG-free seasonings to a lucky reader.

They are giving 5 bottles of seasonings to 5 readers. And they've shared 10 tips for reducing sodium intake:

According to the experts at SparkPeople, our bodies need sodium to help maintain water and mineral balances and blood volume. But too much of sodium can have negative effects on your health, such as an increased risk for high blood pressure, which contributes to heart disease and stroke. While most of us get enough sodium each day to meet our bodies' needs (about 1,500 milligrams), the average person consumes way too much! Experts recommend that adults consume less than 2,300 milligrams of sodium daily—that's about 1 teaspoon of salt. Read on to learn how to reduce your intake.

  1. Choose fresh, unprocessed or fresh, frozen foods
  2. Read food labels for sodium content
  3. Choose foods with less than 200mg of sodium per serving
  4. Consume pre-prepared foods that are “low in sodium” or “no added sodium”
  5. Limit processed foods such as canned or dried soups, canned vegetables, frozen dinners, “instant” foods and flavored rice/pasta packages
  6. Use less sodium at the table and in cooking
  7. Use no-sodium or low-sodium seasonings
  8. Flavor food with lemon juice, fresh garlic, spices, herbs and flavored vinegar
  9. Use only small amounts of condiments, like pickles, sauces, olives, etc.
  10. Ask for less salt or sodium to be added to your food when eating in restaurants

Find more great tips here.

To enter the contest, click here. (Be sure to read the rules!) You have between now and 2 p.m. EST on Friday, March 5 to enter.

Which of these tips is the most helpful? Do you have other tips for saving on salt?

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
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  • 82
    # shows some unexpected sources of increased sodium, such as breakfast cereals. - 2/27/2010   2:26:23 PM
  • 81
    Just a "beware": Mrs Dash says their products contain "no MSG", but I looked at the Steak seasoning (would have looked at more but it appears their website has crashed)-and it contains ANATTO, which is a hidden source of MSG. There is a chance there is no MSG, but the likliehood of it being in there, hidden, is very high.

    Not cool, Mrs Dash.

    **edited to add: I think most of them are free of MSG, but I just looked at the ingredients list for the "Hamburger Grilling Blend" and it contains "modified food starch", which contains MSG. Here's a link for a list of ingredients that contain hidden MSG:
    - 2/27/2010   1:38:09 PM
  • 80
    I love Mrs. Dash. I just bought the tomato basil one and am excited to try it! - 2/27/2010   12:40:30 PM
  • 79
    I use this here at home and at work, and they don't even know it. LOL i am so happy to use different things other then salt. its so much better for us. keep makeing them please. - 2/27/2010   12:16:19 PM
  • 78
    Been using Mrs Dash, for years & I love it!
    If I need to use salt I use a little sea salt.(not when cooking only on food after cooked) - 2/27/2010   12:06:54 PM
  • 77
    Because of my arthritis I tend to swell up in my ankles. I am very aware of salt intake and always stay within the recommended levels. I also have a lot of natural diuretics such as fish and asparagus. I believe black tea is also a natural diuretic although I usually drink green tea for the antioxidants. I never add salt to my dishes but I do use a lot of hot spices such as dried red pepper and garlic salt. Mrs. Dash might be something I would like to add to my repertoire. - 2/27/2010   11:55:03 AM
  • 76
    I prefer no salt spice mixes. Many spices/spice mixtures are sold by weight and salt tends to weigh more than other ingredients and be the main ingredient in these mixtures, so you are paying a premium for salt when you buy these mixtures. Plus you get so much salt just to get some of the flavor of the spices/herbs.

    Other spice companies make mixes that contain no sodium. Penzey's has a section of salt-free mixes. Disclaimer: I have no association with Penzey's except that I buy some of my spices there. But Mrs. Dash is easier to find. - 2/27/2010   11:47:42 AM
  • 75
    I LOVE Mrs. Dash products; I put them on popcorn too to spice it up! Yummy! - 2/27/2010   11:46:32 AM
  • 74
    Using the nutrition tracker and tracking sodium really opened my eyes to how much sodium I was taking in. I am trying to become much more aware of that, and cutting back on processed foods is a biggie for me. I've only tried two of the varities of Mrs. Dash ~ the "Table Blend" and the "Extra Spicy." I had no idea how many varieties there were! I'll definitely need to branch out and try some of the others! - 2/27/2010   11:38:58 AM
    Mrs Dash is a big help in a hurry...everything in one jar! - 2/27/2010   11:35:46 AM
  • 72
    I have never salted my foods, but my sodium intake was still off the charts when I first started. Too much processed food! Now I average between 800-2,000 mg a day! Cutting out the junk really helps! - 2/27/2010   11:21:06 AM
  • 71
    I wrote in our challenge onHealthy HeartChallenge this month, that Mrs Dash is a good way to flavor food without adding salt. I also entered a recipe using Mrs. Dash Italian Style
    "Heart Healthy Chicken Veggie Quesadillas" in our recipe section. Check it out Love the flavor. Not new to it but can't find a couple of them in my store. And do try Mrs. Dash. No sodium and takes away the bland when you are restricted as most should be.
    - 2/27/2010   10:45:31 AM
  • 70
    I keep Mrs. Dash right on the ledge of my stove next to my salt & pepper shaker. I never salt anything, but love lots of pepper and Mrs. Dash. - 2/27/2010   10:43:14 AM
  • 69
    I have been told that I need to lower my sodium intake. I never really paid much attention to it before. I was never one to add salt to my food. Didn't realize how much sodium was in my frozen meals. - 2/27/2010   10:35:25 AM
  • 68
    After reading about hidden sodium in our foods, I am shocked. Mustard has salt? Who knew. So many things are enhanced with either salt or sugar. I haven't used Mrs. Dash in a long time, but now I will restart. It tasted good before, but I just stopped using it when I ran out. - 2/27/2010   10:29:57 AM
  • 67
    To help control my husbands high blood pressure, I've replaced most of the seasonings we use with Mrs. Dash - 2/27/2010   10:04:58 AM
  • 66
    i love Mrs.dash products.when i eat canned veggies i take and pour them in a strainer and rinse them off with water . - 2/27/2010   9:55:06 AM
  • 65
    My mother always said Mrs. Dash was her best friend... - 2/27/2010   9:38:12 AM
  • 64
    We have a couple of Mrs. Dash products in the house, and I was using them quite faithfully for a while. They've somehow gotten set aside, but I've been watching my sodium counts go up lately. Time to get them back up front and add to the arsenal! I haven't found a market here that carries all the flavors though, so I'm going to look online to see if I can buy them direct. - 2/27/2010   9:37:54 AM
  • 63
    I had no idea how much sodium I was consuming daily until I started tracking it, then I had a rude awakening, I am doing a lot better now since I do track my intake of sodium, I have less days of going over and I read labels more. I have used some of Mrs. Dash products (garlic & herb and tomato/basil) and like the flavor they give to food without adding sodium. Thanks Mrs. Dash. - 2/27/2010   9:37:43 AM
    I have been using Mrs. Dash for years I love the variety they have now. - 2/27/2010   9:18:35 AM
  • 61
    I "discovered" how great Mrs. Dash seasonings are within the last year and love them! I would really love to win this prize! I really enjoy cooking. - 2/27/2010   9:12:45 AM
  • MOIRA48
    I have been using Mrs. Dash for years. I would love to win some! It's good stuff! - 2/27/2010   9:02:24 AM
  • 59
    They're my go-to spice b/c I know it won't have the sodium. Great product! - 2/27/2010   8:51:37 AM
    I love spicey food, if it doesn't taste good I don't want to eat it. I've tried a few of the flavors and enjoy them. Bon Appetite :) - 2/27/2010   8:50:30 AM
    Love mrs. Dash....use it all the time. - 2/27/2010   8:46:59 AM
  • 56
    I know I have 2 or 3 Mrs. Dash in my cupboard at all times. I love that they have so many choices. I NEED that flavor! - 2/27/2010   8:44:34 AM
    I just started using Mrs.Dash because of Blood Pressure. All these tips are helpful, but I like the idea of #8 the best. "Flavor food with lemon juice, fresh garlic, spices, herbs and flavored vinegar". - 2/27/2010   8:43:03 AM
  • 54
    Awww...the contest isn't open to Canadian residents. - 2/27/2010   8:39:30 AM
    I love Mrs. Dash! I have been using the seasonings and the marinades for a long time. They are full of flavor and offer lots of choices. I don't cook with salt because there's no need too. Now, avoiding salt in other places is where I get stuck. Thanks for the great tips on how to reduce sodium intake. - 2/27/2010   8:36:09 AM
  • 52
    Love it... I have been wanting an article like this for a long time... I have been cooking like this for many years... SO glad that others are able to use this info... Thanks for the posting... - 2/27/2010   8:16:38 AM
    I love using Mrs Dash to bring out the flavor of my roasted vegetables. - 2/27/2010   8:16:11 AM
    s[ice up my life with a Mrs. dash. My kids are now using them. If it were not for theses sprinkles my life would be dull and food also. - 2/27/2010   7:51:26 AM
  • 49
    This is one of the areas in which I am working so hard, and not able to accomplish much--reducing my sodium intake. I will keep tracking and watching. But I really need this article--ways to reduce my sodium intake. Thank you, Spark People, for the blog! - 2/27/2010   5:52:28 AM
  • 48
    Thank you for having a contest, it gives me incentive moreso than collecting points which I cannot use for anything tangible. It is always nice to receive something for free and better yet when it is something you will use daily. - 2/27/2010   4:25:02 AM
  • 47
    I recently discovered the chipotle, lime-chile, and Caribbean flavor Dashes and they're great on fish broiled in the toaster oven at work! LOL - 2/27/2010   3:07:33 AM
  • 46
    I think the most important tip here is read the labels. I was amazed at the amount of sodium in prepared packages and cans. Some of my favorites are so high in sodium, I had to give them up. I am using a salt free garlic and herb seasoning now instead. - 2/27/2010   2:30:30 AM
  • 45
    It would be fun to enter the contest, but the form is not secure. - 2/27/2010   2:24:46 AM
    We use these products all the time. I don't like the taste of salt, plus it is healthier to leave it out. I use it the most when we are grilling and in soups. - 2/27/2010   2:12:38 AM
  • 43
    I didn't know they had so many flavors. I do use a couple of them. - 2/27/2010   1:54:43 AM
  • _MAOMAO_
    Mrs Dash 10 Minute Marinades are also fabulous. They're also useful for topping rice and veggies and potatoes. I love Mrs Dash! - 2/27/2010   1:41:20 AM
  • 41
    I would love to try some of these. I will be looking for them at my local store for sure! - 2/27/2010   1:37:15 AM
  • 40
    I'm surprised Mrs Dash is being recommended. Some of the products are very high in potassium and for many folks, that can create as much problems as having too high of sodium. I prefer Victorian Epicure no-sodium products as they use real herbs instead of another mineral, to create the flavour. - 2/27/2010   1:11:26 AM
  • 39
    I love Mrs. Dash. Has anyone tried the mariade? - 2/26/2010   11:55:45 PM
    I am going to try some new flavors to start mixing it up with my standard fare. - 2/26/2010   11:52:34 PM
    I love Mrs Dash! I also like lemon, vinegar, pepper, and other spices for adding flavor. Rosemary and sage are great favorites. - 2/26/2010   11:28:47 PM
  • 36
    My husband especially likes the Spicy one. Adds flavor without extra sodium. - 2/26/2010   11:17:19 PM
  • 35
    Didn't know Mrs. Dash had such a variety of seasonings. - 2/26/2010   10:52:37 PM
  • 33
    My mother used Mrs. Dash - 2/26/2010   10:48:58 PM

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