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LUCKYGRANNY2's Photo LUCKYGRANNY2 Posts: 1,116
7/15/10 6:53 A

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Donna, your suggestions are invaluable!! Thank you for your thoughts; I cannot believe how much I have learned in the little time that I have been involved with this team - I truly believe it's one of the very best. I have taken all of the before-mentioned suggestions to heart and have been able to find a few foods local and also a website to purchase others that I would use on a daily basis. I'm buying more fresh vegetables now with the Farmer's Markets open and also more fresh fruit. We use our grill a lot during the summer and I'm seriously thinking of buying something like a George Foreman grill to use in the house during the winter. Keep those ideas coming; I'm just soaking them up!

Lonna emoticon emoticon emoticon emoticon

I'm Lonna and I live in northeastern Indiana.

The best way to have a good day is by choosing to.



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DONNAC228's Photo DONNAC228 Posts: 2,945
7/14/10 10:19 P

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One of our local grocery stores has a store brand lo sodium bread! Brand names are rather pricey. Swiss cheese is lower in sodium naturally that others. The deli here carries lower sodium turkey, chicken and ham, but you need to ask the exact mgs per 1 oz, because they vary and are not all that low sometimes. Oh, and when buying a chicken or turkey, be sure to read the label, I was floored to see the amount of sodium in some whole birds.

Hain is the brand name of the baking powder that I found that has no sodium.

If you make something without salt that is way too bland, a small amount of sea salt added at the table perks it up. I use a 1/8 tsp measure and use 1/2 of that. It adds 125mg of sodium, and lots of flavor.

I often use left-over baked chicken for sandwiches, rather than buying deli slices. Sometimes I make it into chicken salad, other times I slice it thin and put some cranberry sauce on for condiment.

I put a low sodium barbequed pork recipe on the recipe board, look under "Pork, barbequed, low sodium" by Donnac. It's a crock pot recipe and one of my favorites.

Donna

Edited by: DONNAC228 at: 7/14/2010 (22:53)
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: 219.5 
 
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KITTY1970's Photo KITTY1970 Posts: 5,005
7/12/10 2:15 P

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LUCKYGRANNY2's Photo LUCKYGRANNY2 Posts: 1,116
7/12/10 8:13 A

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Thank you, Linda, for your reply; I sure appreciate you taking an interest. As I said before, it has been an eye-opener for me to realize all the salt in the everyday foods that I eat...especially bread! I do have a bread machine and I may have to start making my own; right now, the problem is that I don't have any space to keep the machine out where I can use it every day and with my back just healing up, I don't want to take the chance of picking it up from the pantry and bringing it out to the kitchen counter each day to use it; that may have to wait for a while. I do like bread and have been eating a sandwich for lunch every day so I would miss it to cut it out completely. Maybe a half sandwich would work better, huh?

I am doing lots of research on food items to arm myself better when I go to the grocery the next time and my learning will improve every day.


I'm Lonna and I live in northeastern Indiana.

The best way to have a good day is by choosing to.



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LITTLEWIND53's Photo LITTLEWIND53 Posts: 15,133
7/11/10 9:48 P

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Lonna, Welcome to the team. Glad you joined us.

The salt we add to our foods at the table only account for about 13 percent (give or take) and all the rest comes from the foods we eat. Some foods do have natural sodium and our bodies do need sodium to a degree. But if you cook from scratch you can control how much sodium you get. Even some foods like "seasoned" chicken and turkey have been injected with sodium solutions so watch for that as well.

Do you have a bread machine or bake bread from scratch? If so make your own bread and eliminate the salt. Others here have done it with much success.

Another thing is to watch the portion sizes. The label may give an amount but the portion size is 1/4 cup while we think it is 1/2 cup, and so forth.

I wish you much success on your journey.

Linda

Leader: Living with Diabetes
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LUCKYGRANNY2's Photo LUCKYGRANNY2 Posts: 1,116
7/10/10 3:25 P

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Thank you, Nadine, for your helpful suggestions and encouraging words. I have been reading the different topics that are posted for this team and I have learned a LOT in just a couple of days! Oh, my!! My small-town grocery doesn't carry a lot of the items that I've read about in the threads, but I have researched the web and found a couple of pretty nice websites that cater to those depending on low-salt or salt-free diets so at least I know that there is a place where I can find the products that I use regularly if I can't buy them any place close to me. That made me feel a lot better. I honestly had no idea of how much sodium was in the foods that I was eating - I thought that cutting out table salt and cutting it either down or out in cooking was enough - boy WAS I EVER WRONG!!! emoticon I am learning, tho. Thanks for your help; I sure am being enlightened and thankfully so. emoticon

Lonna

I'm Lonna and I live in northeastern Indiana.

The best way to have a good day is by choosing to.



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LAVENDERLILY's Photo LAVENDERLILY Posts: 3,651
7/10/10 1:48 P

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It is sooooo confusing when first you try to track and lower the sodium in your diet!

If you must use packaged mixes, cut the seasoning pack in half. Try some of the salt free seasonings in the spice section of your market. Mrs Dash has a big selection. Go for the low salt kechups, soy and Worchestershire sauces. Fresh herbs and garlic can really perk up the flavor in any dish. Your best tool is cooking from scratch. You can control the exact amount of salt or eliminate it entirely.

The good news is your taste for salt will lessen with time. Foods you used to enjoy will taste far too salty. You can do it! Just study the labels and cut back the salt in your cooking. Of course, no salt shakers on the table! Good luck and keep posting. This teams' members will have lots of other suggestions for you.

My name is Nadine and I live in Henderson, NV


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LUCKYGRANNY2's Photo LUCKYGRANNY2 Posts: 1,116
7/9/10 2:58 P

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Thank you so much, Donna, for this info..I never once thought about baking powder having sodium in it and I bake a lot!! What is the brand that you buy? I do know that we have a health food chain here in town tho I've never been there yet. Whatever the cost, I'm sure it is worth it. I will have to get myself in gear and check it out.

I will also check out Goya, Wylers and Hunts at the grocery; I know that all of those brands are carried. Please...anything else that you can arm me with would be so appreciated. I am a novice at this and need some expert advice so that I can learn faster what I need to know to protect myself in the future! And I will definitely start looking for closely at the sodium content of ALL foods. I love turkey sandwiches and now I've read that bread has a lot of sodium in it so I'm wondering what I will do; I eat one for lunch every day. Do you know if they have deli turkey with low sodium? I thought that I read on one of the threads where someone wrote that Sara Lee has a low(er) sodium turkey but I'm not certain. I never buy the packaged luncheon meat but I do like the fresh cut turkey from our deli. Again, thanks for all your help!!
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I'm Lonna and I live in northeastern Indiana.

The best way to have a good day is by choosing to.



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DONNAC228's Photo DONNAC228 Posts: 2,945
7/9/10 2:24 P

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Hi, and welcome back. It's not easy to get started, but it's worth the effort.
I find low sodiun products on the shelves of all three grocery stores in our area. GOYA beans puts out 'No Sodium Added' beans, they're usually at the end of their regular beans on the shelf. Hunts has many NAS tomatoe products, Francesco Rinaldi has a NAS spaghetti sauce. If you can't find the beans, it's not hard to make your own with the dried beans, just soak them overnight and cook them up the next day with celery, onions and carrots, and garlic too, if you like. Freeze what you can't use in 1 or 2 cup portions. No sodium there and it's cheap!! I buy no sodium baking powder from a health food store. It's expensive. Oh, and the supermarkets are now stocking low sodium chicken and beef granules, Wylers makes that.
I've heard people say that 300mg/ serving is a good cut off point, I think that's a bit high but sometimes you can have more if the rest of your menu is lower. Log everything in and see where you can cut corners. I aim for 1500mg/day, it works for me.I was on three B/P meds, now I'm on two and am stable. I hope to drop another some day.
I'm loaded with advice, but I don't want to overwhelm you right off the bat. Best advice: READ LABELS, second best: LOG IN ALL YOU EAT.
Good luck, Donna

Edited by: DONNAC228 at: 7/9/2010 (14:25)
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: 219.5 
 
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218.25
210.5
202.75
195
LUCKYGRANNY2's Photo LUCKYGRANNY2 Posts: 1,116
7/9/10 10:16 A

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Morning everyone...my name is Lonna and I have actually signed up for this team before, but I was in such denial of my need to lose the salt and I now know that I need to get serious about this. My BP is now doing very well (with meds) but I need to lose weight and cut down on salt. I have been reading many of the posts and I did see where Cindy recommended a pocket-sized info sheet on low sodium foods-both purchased and restaurant- but I don't know where to get that. Also, exactly what do you people consider "low sodium" in a food item? I am trying to drink more fluids to keep my kidneys flushed out and it's hard for me as I really don't like water very well. I can sure use help here and I've waited too long to ask for it. Also, I've noticed many items listed (food purchases) as NAS but where do I find these if my grocery does not carry them? I am already on two different BP meds and potassium and really do NOT want to have to add any more to my list! Any help would be appreciated. I've just turned 61 and want to be lots healthier for retirement!! I am exercising and eating better than I used to and I have used the nutrition tracker religiously since I joined in May.

I'm Lonna and I live in northeastern Indiana.

The best way to have a good day is by choosing to.



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