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DONNAC228's Photo DONNAC228 Posts: 2,924
9/9/11 9:56 P

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Let me know if that works, I really like stir fries, but it must have soy sauce, and even the light sodium has too much.

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

Donna

Age75

highest weight 333lbs
Weight on 1/3/14 220.5
Short term goal 195
In my dreams goal: 170
Ht. 5'5"


 current weight: 217.5 
 
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201.375
195
BABAKAPUSTA's Photo BABAKAPUSTA SparkPoints: (17,347)
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9/9/11 6:31 A

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I can't believe it. I just hit the half way point on my weight loss today. I've been at a plateau for a month. That is why I went on the low sodium diet I hoped to change things. I think the little I know about the Fuhrman diet is helping too. I've lost 5 pounds since last Saturday.
I'm so proud of myself.

I haven't tried this yet but it sounds interesting. Faux Soy Sauce

FAUX SOY SAUCE (adapted from Dick Logue’s Soy Sauce Substitute)
1/4 c. molasses
3 T. rice wine vinegar
1 T. water
1 t. low-sodium or sodium-free beef bouillon granules
1/2 t. freshly ground black pepper

To make the faux soy sauce, measure ingredients into a small saucepan or microwave safe bowl and heat on low to combine. Store unused portion in an airtight container in the refrigerator for later use.



Edited by: BABAKAPUSTA at: 9/9/2011 (06:34)
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DONNAC228's Photo DONNAC228 Posts: 2,924
9/8/11 6:29 P

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There are several foods I thought I'd never eat again because I couldn't imagine they'd taste good without salt. Baked potato and eggs are two. Now I can't imagine why I thought salt improved the taste, I like them better without salt!

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

Donna

Age75

highest weight 333lbs
Weight on 1/3/14 220.5
Short term goal 195
In my dreams goal: 170
Ht. 5'5"


 current weight: 217.5 
 
220.5
214.125
207.75
201.375
195
MOONSTONEWOLF's Photo MOONSTONEWOLF SparkPoints: (5,127)
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9/6/11 12:31 P

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Thanks everyone. It's now one week without table salt and I don't really miss it as much as I thought I would. I've been using Mrs. Dash instead. I guess I'm lucky that I don't like condiments on sandwiches. I drink 90 ounces of water a day too. I never realized how sweet tomatoes were until this past week.

When you look into the eyes of the wolf,
You'll yourself reflected.
When you learn to embrace the wolf,
You Honor the teacher.

by MoonstoneWolf 1998.


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MSHELEN21's Photo MSHELEN21 SparkPoints: (142,806)
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9/2/11 6:50 P

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Hi and emoticon to the team. It's great to have you join us!





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DONNAC228's Photo DONNAC228 Posts: 2,924
9/1/11 9:27 P

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I just realized that light mayo has nearly twice the sodium as regular, so I'm now using regular mixed with light sour cream and adding a bit of vinegar.

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

Donna

Age75

highest weight 333lbs
Weight on 1/3/14 220.5
Short term goal 195
In my dreams goal: 170
Ht. 5'5"


 current weight: 217.5 
 
220.5
214.125
207.75
201.375
195
DONNAC228's Photo DONNAC228 Posts: 2,924
9/1/11 9:16 P

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I'm also interested in faux soy sauce. I've used 'lower sodium' soy sauce, but it's not very low, so I use less and sacrifice flavor. I'd love to have that flavor without the sodium.

If you have the time and inclination, buy dried beans and cook them up without salt, or with very little salt, and add loads of onions, carrots, celery, garlic and herbs for flavor. It works for me, and is cheaper than canned. It makes a lot of beans, but I freeze what I'm not using I put 1 or 2 cups in each freezer bag. Handy when I next make chili or soup. Another reason for Fall, soup! I love soup.

I bake my own bread and omit the salt, but recently both the grocery stores in our area started stocking store-brand low sodium bread. I prefer my own but buy this when it's too hot to bake. I'm glad to see Fall is on the way, I can start baking again.

Shredded Wheat is very low in sodium. So is oatmeal. And both are so good for you.

A friend just gave me a big basket of tomatoes, I made 8 qts of sauce and froze 7 of them. I made Swiss Steak tonight with one qt., it was delicious. I added lots of onions and some celery, plus a Tbsp. of Worcestershire sauce. Very good.

It's really not hard for me to stick to 1000-1200mg of sodium on a normal day. Eating out is another matter. We just don't do it too often, and when we do I try to avoid all sodium the rest of the day, then deal with the consequences . I'll wear the compression stockings on days when I have too much salt. I don't need them on a normal day.

Good luck to you both. This is do-able, you just have to give your tastebuds time to adjust, and as you said, READ THE LABELS.

Donna

Edited by: DONNAC228 at: 9/1/2011 (21:19)
I can do all things through Christ who strengthens me. Phil. 4:13

Donna

Age75

highest weight 333lbs
Weight on 1/3/14 220.5
Short term goal 195
In my dreams goal: 170
Ht. 5'5"


 current weight: 217.5 
 
220.5
214.125
207.75
201.375
195
AMY5556's Photo AMY5556 SparkPoints: (8,835)
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9/1/11 1:41 A

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the doctor has me on 2000 mg of salt a day plus i have to lose 10 lbs by october...im not good at diets so watching calories and salt is difficult.


Be blessed!


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AMY5556's Photo AMY5556 SparkPoints: (8,835)
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9/1/11 1:39 A

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Hi. loved your introduction. You said something about faux soy sauce. Since I lived in Japan for 15 years looking for a replacement for my beloved soy sauce...smiles. Can you help me?


Be blessed!


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RIDEN55's Photo RIDEN55 SparkPoints: (75,959)
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8/31/11 2:22 P

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Welcome! I'm a new member of this team as well, but I can share a bit of my experience.

I have been tracking my food on SparkPeople for about 6 weeks and have been focusing on reducing my sodium intake for the past 4 weeks. I observed that my average sodium intake before serious commitment was 4500 mg. One day, I seemed to have managed to consume part of the Dead Sea and scored 6000 mg. Starting in August, I have made a conscious effort to make smarter choices regarding where I get my sodium and have been able to keep it in the 1400-2300 range almost every day.

My suggestions:

1) Make your own food using fresh ingredients. This is the best way to control the sodium, but can be difficult for me to find the time to shop and cook. However, I have been able to make some very tasty and low-sodium dishes despite my busy schedule. There are low-sodium versions of nearly every food that our family loves, including a faux soy sauce.

2) Read food labels carefully. I look for 'low-sodium" or "no-salt added". But, don't stop there. Different brands have different ideas of what "low-sodium" means. I have seen ranges of 25-250 mg on the same size can of "low-sodium" tomatoes from different vendors.

3) Be very careful when eating out. In my experience most restaurant food is WAY over my comfort level for sodium. For example, last Sunday we dined at a chain restaurant. I studied the menu very carefully and made my best choice, which netted me a daily total of 4500 mg. Sigh. Mostly I opt for salads (dressing on the side, which I dip) and avoid soups (which I love).

Good luck on your quest. You may find, as I have, that the natural flavor of the foods come out once they aren't overloaded by the salt.


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MOONSTONEWOLF's Photo MOONSTONEWOLF SparkPoints: (5,127)
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8/31/11 12:55 P

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Glad I found this team. I've been trying to limit my sodium to 1500 mg a day because it's better for my overall health, including my joints not swelling on me, but haven't been very successful.

When you look into the eyes of the wolf,
You'll yourself reflected.
When you learn to embrace the wolf,
You Honor the teacher.

by MoonstoneWolf 1998.


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