Here are some good dressings for various salads: * Blitz avocado with lemon juice (and a little lemon pepper if you want) - the avocado is a very healthy fat and also will help to bump up the calories a little, PLUS has added fibre
* Use Natural Unsweetened yoghurt - add some herbs to if you want - puree some onion; lemon zest; parsley; or basil, etc. for more flavour
* Use Olive Oil or Rice Bran oil, water and some lemon juice and spray it. You will need to whisk the oil and juice and very gradually add the water while whisking it to properly emulsify it, but it will keep in the fridge for a long time.
* Use flavoured oils - try lemon; lime; garlic; chili; or any other flavour that takes your fancy - lightly spray it.
* Make a smoothie type of dressing with onions; roasted bell peppers; garlic; sun-dried tomatoes etc. Use some vinegar (cider; balsamic, red wine vinegar) and a little oil - that should keep for a while in the fridge, too!
As far as Colonoscopies are concerned, if your Dr has indicated that it would be beneficial to have one, I think you really should. It is amazing how much of a helpful diagnostic tool this can be, and because of having them, you can be saved a lot of angst later. My late husband had many - initially to find out what was causing his problem (diagnosed with severe Crohn's) and then later to assist with choosing the appropriate treatment. There really is nothing to be afraid of with it, and I don't know why you have heard horror stories - I know many others who have had this procedure, too, and no-one had any negative comments after.
I love cheese, and if you look at labels, you can find some that have less sodium than others. I have found a Sargento thin swiss I like. You need some sodium, but you just need to keep it within a good range. Cooking fresh or frozen is better than canned. Also, be super careful of the "diet" frozen entrees. I had to ditch one of my favorites when I saw the sodium. Now I make my own version of the dish from scratch and make my own portioned out frozen entrees to take to work. If I eat out, I ask the server to prepare my meat with no spices. Restaurant food is aweful when it comes to sodium content.
There are some good low sodium salad dressing ideas on SparkRecipes.com. You can make some of your own condiments. And it doesn't mean that you have to do away with them all together...just be careful with them.
FYI light often ends up meaning more sodium. There are three things that flavor foods: fat, salt and sugar. When a processed product is low in one of those things then the other two are higher. Since lite often refers to less fat that translates to higher sugar an/or salt. Do read the labels of the dressings you like best to find out what herbs are in them. Then, instead of using plain oil and vinegar or juice, dump in the herbs that help flavor the dressings you like. Also try using a balsamic or apple cider vinegar for a little more flavor to start with.
Glad you found the "full report" and that it's helpful to you!
Some of the best lower-sodium swaps that I've found are:
- Look for Bragg Soy products (either Liquid Aminos or Essential Soy Seasoning, depending on which country you are in). These are slightly lower in sodium than most soy sauces, and can be watered down to reduce sodium even more and still maintain the flavour.
- For lighter salad dressings, use flavoured vinegars instead of plain - there are a ton of different balsamics, and apple cider vinegar is really tasty, too. I also use toasted sesame oil quite often, as it adds a darker, nuttier flavour.
- If you like a creamy salad dressing, then a couple of options are to make an oil and vinegar base and add some plain yogurt to it, or to use your favorite mayonnaise (I'm using Hellman's Olive Oil Light) mixed with some flavoured vinegars. My favourite is a mix of 1 Tbsp mayo with 1 Tbsp apple cider vinegar, with either fruit in the salad for more sweetness, or 1/2 tsp of sugar to sweeten if I'm using with all bitter greens. I've also mixed in blackstrap molasses with it, along with a little hoisin, if I'm looking for stronger flavour (and a bit more iron).
- I adamantly refuse to compromise on my cheese, so I shred mine and use it 15g (1/2 oz) at a time. I was astonished at how much flavour is packed in to such a small amount. You're darned tootin' that it's hard core to cut down on cheese!
I have to warn you, though - once you get used to low sodium flavours, you'll be ruined for high sodium foods! I tried my favourite chinese take-out a month ago, and couldn't even eat it --- all I could taste is salt. Even my partner is so used to the low sodium that he didn't really like it!
As for the colonoscopy - you bet I strongly recommend it! Most of the horror stories you'll hear are from folks who aren't used to watching what they eat, and so they have a really hard time with the prep. You're already used to keeping an eye on your foods, so the only thing you may have trouble with is going to low-residue (no fibre!) for the few days prior. It's an inconvenience, but it's an inconvenience that may save your life. Please feel free to drop me a line if you have any questions about it!
Fitness Minutes: (1,751)
4/22/13 12:55 P
you've hit on the "gotcha" with "light" foods...generally they are lower in fat but they make up for that by being higher in sugar and/or sodium (generally both). Ive found condiments to have a lot of sugar in them too.
Hi all of you who replied to the nutrientional report, FOUND IT! YEAH! I have emptied, I'm talking emptied my cabinets, gave all processed foods away except rice. What I'm finding, after tracking my meals for a week, is that I seem to be consuming alot of sodium via condiments! OMG, dressings, mustard, soy sauce, etc. EVEN THOUGH some of these items are labeled "light." That said, here's my bump in the road, salads with just lemon juice or oil and vinegar aren't cuttin' it for me yet...too dry and bland. I need something I'm going to stick with. Recently have been put on high blood pressure medicine AND choloesterol, OMG! Used to teach aerobics for years and now this? My metabolism is slowing down, I'm 51 yrs old, 5'2" and weigh 150 lbs and considered obese! This has NEVER happened to me before and after tracking for a wk, I'm finding I'm not eating enough calories at all and waaaaaaaaay over extending my sodium and fat intake. Heck, I have cut back on cheese even! Now that's hard core! You guys with all of your information/advice are so helping me and I really dig this site and appreciate your help! HUGE!
Now, for the person who wrote about the colonoscopy, I've heard horror stories, reason I put it off. You would highly recommend, right?
4/22/13 7:52 A
Any/ all of the additional nutrients you choose to track, will only show up when you click the see today's report... they will not show up on the "main" Nutrtition Tracker page; only carbs, fat and protein show up there. A little inconvenient maybe but really, not that big a deal. Makes it really easy to see which ones are the culprits.
I would add that, when you're specifically tracking a nutrient like sodium, you have to be really careful about the Tracker entries you use-- sodium levels can vary widely between brands of the same sort of food. Tomato sauce or cottage cheese for example. (Not apples or something else that hasn't been processed.) You have to compare the label on the container in your hand, to the entry in the Tracker and make sure it matches. A bit tedious but after you find the ones that fit, you can add them to your Favorites and it makes tracking go faster.
I love the "see full report" feature. It is below the main tracker. You can see, food by food, which ones are your biggest offenders when it comes to sodium or any other nutrient you are trying to control. I also view the pie chart at the bottom of the report each day to see if I am keeping my carb/fat/protein ratio close to what is recommended. Sometimes, when I have calories left to use after supper, and I am choosing a snack, I look at that pie chart to see where my numbers might be off. It helps me choose the right snack.
4/22/13 7:00 A
Summerkiwi is correct.
While most foods have natural sodium; processed foods usually contain a vast amount. just a quick overview of the nutritional labels in a grocery store will definitely tell you that
If you are eating processed foods, you can almost bet your bottom dollar that they are high in either sodium, fat or sugar. I know that this doesn't necessarily help you find the culprit, but if you do eat ready-made meals/snacks, read the nutrition label and compare with other similar ones. Loading up on fruit and veges will reduce the sodium consumption, too!
If you click on the "See Today's Full Report" button to the right of the weekly chart, it will bring up a page showing all of your chosen nutrients for each food item. Just make sure that the "show all nutrients" box at the top right of the report page is checked off and you should be good.
Thanks YOJULEZ, I've seen that and I know but I'm curious to find out exactly what food I'm eating that causes my sodium levels to rise. I read labels, but, for ex: is it the non fat cottage cheese or the medium apple or the fat free ground turkey or the mustard...? That type of thing and it's nice to be able to track your intake that way. You can see the Calories, carbs, fat and protein on top and along the side of the specific food and that's what I'm interested in. What is it that's causing my sodium to rise. The chart at the bottom for wkly progress and chart simply combine your entire intake for the day. See what I mean? Do you think Spark has that capability? Do you know? Thx
Fitness Minutes: (120)
4/19/13 7:21 P
You can. Click on the "add more nutrients" next to where calories, fat, protein is listed. Then select sodium. It won't show up in the main tracker screen, but if you scroll down, it'll appear in the small one that shows the weekly progress. It'll also show up on the nutrition reports when you view them.
Hi, I am tracking calories, carbs, fat, and protein which all show up in my daily meals (breakfast, lunch and dinner) and that's great. Down at the bottom of the page, i can view my weekly progress of calories, fat, carbs and so on. My question is if I am specifically looking for a nutrient to track with each piece of food or drink I intake; specifically Sodium NA, why can't I add Sodium to the Nutrient Tracker at the top...which again, only gives me Calories, Carbs, Fat and protein. I'm trying to find out which "specific" foods are high in sodium. There in lies my problem and where I'm trying to cut back. Can anyone help me or give me advise? I want to know if one food within my lunch meal plan, for example, is sky rocketing my sodium intake other than going to the weekly progress which simply gives me the lump sum. Thanks in advance for your support or advice. Take care Pam
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