Author: Sorting Last Post on Top ↓ Message:
HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
3/9/10 1:56 P

Send Private Message
Reply
Sodium is sadly everywhere, even naturally occuring in some veggies. Tomatoes naturally have some sodium, not as much as some canned tomatoes, though thankfully you can buy no salt added ones. One veggie to watch out for, while good for your digestion, is bad for sodium count is Swiss Chard. It has something like 300 mg per serving. That's without adding any salt.

Sadly, cordon bleu runs high with sodium, because of the ham inside it, the cheese (depending on what kind is used), the breading they use, the fact that it usually is fried in salted butter and so on. Love the stuff, just try to make a baked, low sodium version at home using swiss cheese and low-sodium ham and if I need the breading to make it complete, I use a touch of Japanese Panko Bread crumbs and spary it with some Pam spray to help it brown a bit in the oven.

The sodium can definitely creep up on you fast!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90
LEAFFAN's Photo LEAFFAN SparkPoints: (13,664)
Fitness Minutes: (11,977)
Posts: 303
3/7/10 7:02 P

My SparkPage
Send Private Message
Reply
WOW!! Vinegar too? Well I guess a lot of these foods have sodium as well to keep it preserved while sitting on the grocery store shelves. Well I got to say I am surprised my blood pressure had not been a problem a long time ago since I have been on salt OVERLOAD for most of my life!! Last night, I had gone out for dinner with my husband, cheat day for me but I still wanted to make some smart choices as well and not go overboard. We had gone to a nice European restaurant, (nothing they serve is low fat but....) anyway, I ordered plain white rice, vegetables and cordon bleu (always have to have that when I go there) I had a healthy breakfast and lunch and my sodium was close to 4000 yesterday. YIKES!!

Southern Ontario
EASTERN


 current weight: 178.8 
 
192
182.75
173.5
164.25
155
FAYE000's Photo FAYE000 Posts: 2,008
3/7/10 2:20 P

My SparkPage
Send Private Message
Reply
I have just been to the kitchen to see the sodium content in my vinegar.
It is everywhere!
I use Bragg's. 11mg per Tablespoon
Another item to track.

 current weight: 173.8 
 
177
172.25
167.5
162.75
158
FAYE000's Photo FAYE000 Posts: 2,008
3/7/10 2:20 P

My SparkPage
Send Private Message
Reply
I have just been to the kitchen to see the sodium content in my vinegar.
It is everywhere!
I use Bragg's. 11mg per Tablespoon
Another item to track.

 current weight: 173.8 
 
177
172.25
167.5
162.75
158
DONNAC228's Photo DONNAC228 Posts: 2,975
3/6/10 9:24 P

My SparkPage
Send Private Message
Reply
And most bottled salad dressings are high. I have grown fond of just balsamic vinegar, no fuss and only 5mg /Tbsp.

Edited by: DONNAC228 at: 3/6/2010 (21:25)
I can do all things through Christ who strengthens me. Phil. 4:13

Donna

Age75

highest weight 333lbs
Weight on 9/4/14 226
Short term goal 195
In my dreams goal: 170
Ht. 5'5"


 current weight: 196.5 
 
226
215.75
205.5
195.25
185
HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
3/6/10 2:05 P

Send Private Message
Reply
The sodium counts has surprised all of us when we first began the journey to lower our sodium too! My hubs was thinking because he didn't add salt at the table that he was eating low soduim....NOT! As an example to him, I fixed one of his favorite comfort meals, he ate as normal and I asked him if he thought he had been eating low sodium. Somewhat skeptical he said, "I think so. Why?" Well, I noted that he ate around 3000 mg just for dinner, not including what he had the rest of the day. He had fought me a little bit on going low sodium. Once I did that meal example, he is more aware of what he is eating. The meal was just a couple of hot dogs, buns, condiments, baked beans and mac and cheese.

I have a lot of people tell me to just go for the salads everywhere, but there are hidden dangers there too. One of the worst salads is at Chili's, the quesadilla explosion salad, with a full days (2370 mg) worth of sodium. The salad bars themselves are also a hidden danger, as canned beans, potato/pasta salads, dressings, cheese, ham, etc. all have sodium. Sometimes asking a restuarant to alter a meal for you is better than having one of their salads. But there are some restaurants out there that are offering some better options for salads. Chili's now has added a Carribean Chicken Salad that is low in sodium and tasty too!

I will be posting a link to some of the worst and best salads in America, under the Healthy Tips topic, shortly. Some of their better choices are still too high in sodium, but they do list a couple that are not bad. If it is around 400 mg or less for a meal, that is fairly good.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90
LEAFFAN's Photo LEAFFAN SparkPoints: (13,664)
Fitness Minutes: (11,977)
Posts: 303
3/5/10 6:27 A

My SparkPage
Send Private Message
Reply
HLTHYLIVNCCJ: The information you have given me has helped a lot. I have been reading the nutritional labels a lot closer this past week and I am so surprised at how much sodium is in a lot of food we buy everyday. To think I used to add salt to food that already was prepared with tons of sodium....what an eye opener.

Southern Ontario
EASTERN


 current weight: 178.8 
 
192
182.75
173.5
164.25
155
HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
3/4/10 10:15 P

Send Private Message
Reply
I hope some of it helps. I have just gotten to the ponit I pre-plan a great majority of my meals and I automatically assume most everything has sodium in it.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90
LEAFFAN's Photo LEAFFAN SparkPoints: (13,664)
Fitness Minutes: (11,977)
Posts: 303
2/28/10 5:25 A

My SparkPage
Send Private Message
Reply
HLTHYLIVNCCJ: Thank you for welcoming me to the group and for all the information you passed on to me. Wow, I did not realize that even cheese had that much sodium. Oh boy, this is going to be difficult to cut out the salt but on a positive note I am looking forward to cooking up homemade on a regular basis and knowing I am feeding myself and family healthier meals.

Thanks again :)

Southern Ontario
EASTERN


 current weight: 178.8 
 
192
182.75
173.5
164.25
155
DONNAC228's Photo DONNAC228 Posts: 2,975
2/27/10 9:02 P

My SparkPage
Send Private Message
Reply
Speaking of making your own soup, I have a HUGE bag of lobster shells in the freezer now, just begging to be made into stock, and clams in the fridge waiting to be made into chowder. How did I come by these today you ask. My daughter came down for my birthday with Fresh salmon, lobster knuckles, clams and scallops, and all the seasonings needed to make Julia Childs Bouillabaisse. It was incredibly delicious, and it was the BEST birthday present ever! She also bought fresh angle-hair pasta for it. I have NO idea what my calorie or sodium count is today, and I don't care. I don't think it's too bad though, the fish stock she used was made by a friend of hers, so probably wasn't as salty as canned. I'm as content as a pig in mud!!

Donna

Edited by: DONNAC228 at: 2/27/2010 (21:04)
I can do all things through Christ who strengthens me. Phil. 4:13

Donna

Age75

highest weight 333lbs
Weight on 9/4/14 226
Short term goal 195
In my dreams goal: 170
Ht. 5'5"


 current weight: 196.5 
 
226
215.75
205.5
195.25
185
HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
2/27/10 7:45 P

Send Private Message
Reply
Welcome to the team Leaffan! There is a lot of information already posted, so please feel free to look through some of the teams older posts.

Salt is hidden everywhere and also occurs in nature, so it can really add up quickly. I know my father in-law is always asking why I can't have this or have that and doesn't realize how much sodium is in everything. Here are some helpful hints to help you get started:

- Drink plenty of water....it will help flush the salt out of your system.
- Pre-Plan your food on the nutrition tracker the morning of or the day before. This helps you adjust where you need to prior to eating so you don't go over on sodium.
- Read, Read, Read all labels and serving sizes. A lot of manufacturers try to claim low sodium, but they have actually lowered the serving size rather than the sodium in foods.
- If possible, cook as many things from scratch as possible, this way you control the sodium in the food.
- Herbs are a great resource for flavoring, especially fresh ones! Other great sources are onions, garlic, peppers and grated carrot.
- Cheeses, are loaded with sodium, but there are some out there that are friendly. Cottage cheese is definitely high in sodium, as well as processed american cheese singles. There is a Friendship and Hood Cottage cheese with no added salt, it is an aquired taste though. Other cheeses lower in sodium are Swiss, Brie, Camembert, Parmesean (one that is not aged long - read label), Goat Cheese and Fresh Mozzarella. Of course as with all things, must be eaten in moderation. I sometimes like a good grilled cheese, so instead of american single slices (around 380 mg per slice or more and usually takes two slices to make a good grilled cheese it equals 760 mg or more), I use a couple ounces of Brie with some tomato slices (around 240 - 300 mg).
- Make your own soup stocks or Hormel Herbox, has a chicken and beef no sodium boullion in packages. Tastes great!
- Flavored vinegars and extra virgin olive oil make for a great salad dressing.

The list could go on and on, but hopefully this is a good start to things.

Best wishes on your new lifestyle adventure!

Edited by: HLTHYLIVNCCJ at: 2/27/2010 (19:53)
-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90
LEAFFAN's Photo LEAFFAN SparkPoints: (13,664)
Fitness Minutes: (11,977)
Posts: 303
2/27/10 5:59 P

My SparkPage
Send Private Message
Reply
Thank you so much for your comments! I'm sorry I should have been clearer on my last post, what I meant to say was that I have been consuming much more sodium than I realized. I actually didn't even know what we should be consuming a day, never even thought of looking it up. Luckily I have been keeping track of my nutrition here on SP and "oh boy" sometimes I consumed over 3000mg of sodium a day. Yikes!!

Come to think of it, my hands, face, etc....are puffy and so now I am hoping with watching my salt intake the puffiness will go down along with some extra weight I've been having a hard time losing.



Edited by: LEAFFAN at: 2/27/2010 (18:00)
Southern Ontario
EASTERN


 current weight: 178.8 
 
192
182.75
173.5
164.25
155
KITTY1970's Photo KITTY1970 Posts: 5,005
2/27/10 3:34 P

My SparkPage
Send Private Message
Reply
emoticon emoticon I joined this team b/c of 1 day I looked @ my sodium mg & it was well over 3,000 close to 4,000 & I was shocked. It was a wake up call. I got to thinkin' about my heart & how hard it was on my it. So, I've stuck w/ it. I went over 2,000 yesterday b/c I was & am sick w/ the flu. I figured it would be better to be healthy rather than to follow my diet & exercise plan.

Every time I rely on Jesus He never lets me down.
Faith + grace = salvation


 December Minutes: 0
 
0
150
300
450
600
LAVENDERLILY's Photo LAVENDERLILY Posts: 3,654
2/27/10 2:36 P

My SparkPage
Send Private Message
Reply
emoticon emoticon
Controlling salt in the diet is a learning process. 1500 to 2000 or less is usually recommended. Reading all labels and using herbal seasonings helps to lower the count. Your nutrition tracker is a must! Almost everyone is shocked to see how much salt (sodium) they are consuming. Reading the articles and postings of members will give you some ideas. With a bit of persistence, you can do it.

My name is Nadine and I live in Henderson, NV


 current weight: 150.2 
 
165
160
155
150
145
LITTLEWIND53's Photo LITTLEWIND53 Posts: 15,545
2/27/10 10:29 A

My SparkPage
Send Private Message
Reply
Hi and emoticon to the team. Glad that you joined us.

I was also wondering about your comment that you get half of that daily recommendation..... I was thinking perhaps you meant the the opposite, that the recommended amount is half of what you are getting now???? (in other words, you eat twice the daily recommendation.)

In the US, the maximum recommendation is 2300 mg, but in Canada it is about 1500. My doctor told me I should aim for about 1000 mg daily. It is not easy to do, but if you read labels carefully, make home cooked meals instead of buying processed foods, or eating out at restaurants, etc, it can be done.

There is lots of information here. Check out the previous posts for lots of hints, tips and even websites of note.

I wish you much success on your journey.

Edited by: LITTLEWIND53 at: 2/27/2010 (10:31)
Linda

Leader: Living with Diabetes
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10080


YOU can do it.
You CAN do it.
You can DO it.
You can do IT.
DONNAC228's Photo DONNAC228 Posts: 2,975
2/27/10 9:48 A

My SparkPage
Send Private Message
Reply
Leaffan, I'm not sure I understood what you said you were consuming. You said it was half of the 2300 he said was max.? Do you mean you are consuming 1200mg /day? Or did I misunderstand?

I found I have to log in all my food intake on the nutrition page to be sure I wasn't underestimating what I take in. Maybe you already do that.

I aim for 1000mg/day, but maybe 2xs a week I'll go up to 1500mg, but also I go below several times a week. I do get edema if I go over 1500mg too often. That said, go by what your doctor said and see what happens. Nothing happens overnight, usually.

Donna

I can do all things through Christ who strengthens me. Phil. 4:13

Donna

Age75

highest weight 333lbs
Weight on 9/4/14 226
Short term goal 195
In my dreams goal: 170
Ht. 5'5"


 current weight: 196.5 
 
226
215.75
205.5
195.25
185
AHAPPYLIFE's Photo AHAPPYLIFE SparkPoints: (104,121)
Fitness Minutes: (103,990)
Posts: 5,579
2/27/10 6:44 A

My SparkPage
Send Private Message
Reply
I was surprised by my sodium intake. I didn't think it was as high as it was. After I started modifying my diet to exclude as much salt as possible (which means a lot of the old favorites were off limits), I began to lose weight quickly and the puffiness in my face, hands, and feet went away. My weight has now leveled off but I do feel better and am glad I moved to the low sodium diet. My grocery bill is even going down.

If you're not sure, check the articles out there in cyberspace. I'm 52 and all the experts suggest that I aim for less that 1500 mg and on most days I'm way below that. Give it a good 7 to 10 days of low sodium intake and you'll notice a difference without missing salt so much.

The team here is great! There's a lot of good information and links posted by the members. Browse through some of the old posts for a start or ask a question if you need help on something.

Wishing you good health!
Melissa

** Melissa **
....................Alaska

Be careful when you pass judgement on another. Life teaches us lessons in harsh ways when we are mean to others.

www.fitbit.com/user/265JV9


 Pounds lost: 29.4 
 
0
23.5
47
70.5
94
LEAFFAN's Photo LEAFFAN SparkPoints: (13,664)
Fitness Minutes: (11,977)
Posts: 303
2/27/10 5:06 A

My SparkPage
Send Private Message
Reply
Hello everyone,

I've just recently been told by my family physician that I need to lower the sodium in my diet. I have hypothyroidism and at my last check up he had found my blood pressure to be borderline and needs to keep an eye on it and asked me if I consume a lot of sodium in my diet. Yup, I sure do as I LOVE salt!! He handed me an information sheet on how much sodium I should be consuming a day and I was shocked as I had been consuming about half of that a day. It says the maximum should be 2300mg a day but to aim for around 1500mg, does that seem right to all of you?

Anyway, I am hoping to gain a lot of information and encouragement thru this group as I will need all of the help I can get!!

emoticon

Edited by: LEAFFAN at: 2/27/2010 (05:07)
Southern Ontario
EASTERN


 current weight: 178.8 
 
192
182.75
173.5
164.25
155
Page: 1 of (1)  

Report Innappropriate Post

Other Lowering Salt Intake Introduce Yourself to Team Forum Posts

Topics: Last Post:
Low salt diet / looking for inspiration! 10/31/2013 12:42:49 PM
Looking for help to reduce salt and lower BP 3/10/2014 12:13:27 PM
New to Sodium tracking 6/17/2014 7:25:57 PM
Transformation is a Constant 11/1/2013 2:24:12 AM
Salt 10/2/2013 6:50:51 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x8391x32283620

Review our Community Guidelines