SparkPoints: (42,936)
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Posts: 1,957
6/7/13 4:27 P

Welcome aboard, and yes, it can be an eye opener when you see that the "Healthy Choice" foods (and similar brands) are anything but healthy when it comes to sodium.

Go to http://recipes.sparkpeople.com/ and enter "low sodium" in the search box and you will find many recipe ideas. Also, use the recipe calculator to get the NI on the recipes you currently have.

Some good ideas are in the low sodium food find thread as well.

Good luck and feel free to ask any question you may have

Edited by: QUORNDAWG at: 6/7/2013 (16:28)

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6/2/13 11:05 A

Hi All,
I'm Sheila and I'm helping my sister who has high blood pressure and congestive heart disease implement a low-sodium diet...and i also want to try it too! I never really paid much attention to low-sodium before and after a few days of searching in the grocery store, I am sort of getting a "lesson by fire" on how much sodium there is in things and how badly i have been missing the mark on my daily allowance all these years!

I look forward to seeing your good tips and being motivated by your successes!

Best,
Sheila

SparkPoints: (18,101)
Fitness Minutes: (18,126)
Posts: 697
5/18/13 3:36 P

Opps, like what I wrote wasn't long enough, I forgot to add that I did add Sodium and Potassium to my tracker. They both work hand in hand for weight loss. Bev

current weight: 293.2

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SparkPoints: (18,101)
Fitness Minutes: (18,126)
Posts: 697
5/18/13 3:34 P

Hi Everyone, my name is Bev and I am so happy to have found this team. I am a former WW member and I was getting discouraged by my yoyo weight loss and my leader recommended that I journal for a week and bring it in for her to see. Duh, but I was caught and had to journal, not my favorite thing to do. I journaled for a week and brought it in and she immediately told me I was eating too much salt. I told her I didn't have a salt shaker in my house and had never used salt (my mother never had it in the house, so I was not brought up with salt, or so I thought). She recommended I journal for the following week and keep my sodium (because I was over 50) to 1500 mg a day. Figured that would be a piece of cake. HA. I went to Barnes and Noble and got a little book that had all the nutrients for all the foods including sodium. Well the first day, I journaled and was within my WW points but when I took out the little book (my new bible) I found I had consumed 4500 mg of sodium. I was in shock, by the end of the week I had it down to 1400-1600 mg of sodium and when I weighed in, I had lost 7 lbs. I now check every darn label and I agree with Lin on everything she wrote. I am now a "poster child" for low sodium foods. I am a bread eater, I know shame on me. But I found Sara Lee bread that for a single slice of bread is 45 Cal and 85 mg of sodium. I can still get my bread fix and keep my sodium down. For 2 slices 90 cal and 160 mg of sodium. I buy nothing packaged and when I go out I bring my "no salt" ketchup. my friends laugh at me, but I do what I have to do. I just quit WW and only doing SP and I am really getting motivated to lose the weight. So this team is just what I needed. Bev

current weight: 293.2

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Posts: 62
3/30/13 8:49 P

JBailey - you asked for any easy suggestions/help re cutting back on salt. I have been told to pretty much shop only in the outer aisle of the grocery store (fruits and vegs, meat, dairy, frozen vegs, etc.) This avoids the aisles with the pre-packaged, or canned goods. Do not salt your food while cooking or at the table. I was told no processed foods (canned soups and vegs, lunch meats, bacon, ham, jerky!, pre-made meals, etc.) The pre-made meals, even the "diet" ones, are very high in salt. Usually the lite meals are lighter in fat and to make up for the cutback, they add extra salt to enhance the flavour. Soups now have lots of options for lower salt but they are still very high and one cup could be 1/4 of your daily amount. Watch out for your salads at lunch as well - salad dressings are quite high in sodium. There are lots of recipes out there for reduced salt ones though. Also, if you add croutons, and/or cheese, the salt level soars. I have better luck staying within my 1500 mg a day limit by having either 1/2 a sandwich on bread or a sandwich on a dinner roll (not a kaiser size), raw veggies, and some fruit. The salt level is usually only as high as that of the bread and the filling in the sandwich. To avoid processed deli meats, I cook a roast or a chicken or pork tenderloin once a week and use that for sandwich meat. Watch it when yiu buy meat and do not buy "seasoned" meats - they are heavily salted. Having said all that, I'm no expert and every day I have to juggle what I'm going to eat to try and keep within my limits. If you are tracking your nutrition on here, add sodium to the nutrient to be tracked (the daily amount will show at the bottom of the screen as there is no room to add more to the side of the meal charts.) Not all the foods in the bank of foods indicate the salt intake but many do. Good luck!

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3/30/13 8:27 P

Hi: I'm Lin from Peterborough, ON. I have Dilated Cardiomyopathy with Congestive Heart Failure and a Mitral Valve Leak. I am on 3 diuretics daily (5-6 when in CHF) and my goal for my sodium intake is under 1500 mg per day. My nurse practitioner wants it below 1200 but I don't think I can do that. My Heart Clinic wants it below 1500 mg.

An earlier message from Carolyn mentioned that she can't take diuretics because of their low blood pressure. I'm curious as to what the 2 have to do with each other? My norm is around 110/70 but it's not unusual for it to be 80/50 and recently when I had pneumonia it went as low as 60/45. The diuretics, when I have to take more than 3 a day, affect my kidneys but there's been no mention of them affecting my BP. Do you have more information?

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3/25/13 6:36 P

Hi, I'm Carolyn, and I was just diagnosed with Meniere's Disease. Usually you do a low-sodium diet and a diuretic, but my blood pressure is too low to tolerate the diuretic, so I am just going to do the low sodium diet. I've never paid attention to how much sodium is in my food (due to my low BP!), so this is definitely going to be a whole new education for me! I am supposed to stay below 1,600 mg. daily and am nervous about it!

SparkPoints: (100,333)
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Posts: 1,087
3/16/13 4:33 P

I gave up the salt shaker when I was nineteen (now 63). I have low blood pressure and do well. My husband is on dialysis. I must track sodium, phosphorus, potassium in addition to carbs, fat, and protein. I spend time in planning meals and in tracking everything prior to shopping and/or cooking the meals. It really pays off. He is doing well.

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3/11/13 10:11 P

Hi Everyone! My name is Tasha. I need to lose 100lbs. I usually give up but I am staying motivated. I have Depression, Sciatica, PTSD, Anxiety, Mood Disorder, Type 2 Diabetes, PCOS. I want to lose weight for my health and to ovulate. I take 9 pills in morning and before bed. I am 29 years old. Someday I want children. I walk to Leslie Sansone videos, ride stationary bike for 20 mins and do weights. When its nice outside I walk outside with my dog.

SparkPoints: (3,211)
Fitness Minutes: (1,240)
Posts: 140
3/10/13 1:14 P

Hi everyone! I'm Sue from Tucson, AZ and have been keeping my salt intake to about 1000 for about a year. I feel better now then when I ate all salty things, can taste food better, too. My main problem is with sweet and salty foods, if I eat them I get off track and just keep eating. I try to stay away from popcorn, it seems to trigger my abuse of salt and sweets. Hope to learn new tricks in keeping with the program and lose a few pounds in the process.

SparkPoints: (26,132)
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Posts: 524
3/3/13 4:56 P

Hi
I'm Donna from New Hampshire.....I had been doing good keeping my sodium down but stumbled badly and I'm now trying to return to salt free living. It is hard though.

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2/27/13 10:27 P

If you are trying to cut down on salt intake, have you read the label on jerky? It's loaded with sodium. Not a good choice if you're at all serious about it.

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Fitness Minutes: (8,496)
Posts: 46
2/26/13 5:35 P

Hi everyone: I'm Norma Jean. I'm new to Spark. As I'm getting accumulated to the website, I wondered up this team. I have high blood pressure and need to reduce my salt. I have many questions to pose to the team but at a later time.

Just wanted to introduce myself. Met my first goal from this team yesterday, but my lips still taste salty. This didn't happen in the past even when I used unlimited of salt. Why is this happening? Does anyone know?

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2/21/13 8:37 P

My Dr in Alaska took me off of the Lasik (20 mg) because it is hard on the kidneys.
I've had to change how I eat & eliminated eating out. I did it slowly but surely! I use to think when I swelled up that I needed more Lasiks.
Truth was it was me not cutting back on eating out -pizza, french fries,etc...and I was eating processed foods that have all of one's daily limit in one serving. Canned soups-bad! Now I make my own broth & soup.
Don't use salt substitutes that claim to be "no salt" or "Nu salt"- if they are white in color they are likely potassium chloride which is just as bad for you as salt.
Ask Hubby's Dr how to lower fluid levels when he says he eats what you cook.

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2/21/13 8:17 P

Thank you for the nice reply & helpful advise! Bless you for taking such good care of your DH & yourself!!
I also have heart disease & had a quadruple bypass 11/08. My DH had a heart attack & passed 11/07.
It's good that you are also taking care of yourself. I didn't know I had heart disease until I had a heart attack & had to have surgery, I'm also diabetic & have been overweight for 15 years, and also when I was pregnant with my four older children.My last two I really watched my health & weight.
Doctors kept telling me to cut back on sodium- I thought that meant don't salt your food & lay off the potato chips! I'm now learning to use herbs & spices for flavoring .Olive oil in place of margarine & butter(salted ones), lemon & limes to flavor rice & vegetables. Baking soda, as well as ketchup, barbecue sauce, steak sauce, salad dressings, pickles, relishes & chili sauces all contain sodium. If I can;t find a lower sodium version I make my own or do without.
I also use salsa for flavoring things up & I put Mrs Dash in the salt shaker because I like the feel of the salt shaker in my hand- it works, A nurse told me to do that! Maybe that would help your Hubby's craving for the salt shaker too.
on your weight loss & being proactive by rinsing the sodium from the foods that you can. Did you know you are reducing the sodium amount by 60% or more? Leaching vegetables is helping me reduce sodium & potassium.
Best wishes & Good luck to you two!

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Posts: 206
2/21/13 6:36 P

Salt has been so much of our lives, it is hard to try to live without the stuff. I am learning to use spices and seasoning to make recipes that have been in my head for years. As I stated before I have never used salt in preparation but some things just require some more flavor. I am learning to use salt subtitutes, (even carry them in my purse). I say I am learning because too much or too litle and the taste is either bland or way too salty. I am used to using a certain amount of canned vegetable so I pour them into the collander and rinse , rinse, rinse. That doesn't get rid of all the sodium but it does reduce until I have used up my stock, in order to buy "no sodium " stuff and then I will have to learn all over again. Actually I am losing weight along with this and I am checking my BP so I do not get too low. Remember I am doing this for a husband with conjestive heart diease. Good luck to you Debbie

Posts: 1,153
2/21/13 3:51 A

Hi! My name is Debbie. I am learning how to lower my sodium intake because I'm having issues with my kidneys. I'm in stage 3 kidney disease. The Dr says don't worry until you are in stage 4-dialysis or stage 5-kidney transplant. I am being proactive while I still can.
Canned foods & frozen foods are loaded with sodium, so I'm learning to make soups & dishes that are low-sodium & healthier.
.

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2/18/13 12:15 P

Hi all I am new here, not new to Sparkpeople. My husband has conjestive Heart diease and must keep his sodium level at 2000 mg per day. Now I have never used salt in cooking so that is not the problem, but he is not happy that he can not add salt at the table. It is not difficult to find recipes that say they are low in sodium but they do not list the sodium content. How in the world do you keep track of the sodium if you do not know how much sodium is there? Any suggestions would be most welcome. He is on 40 mg of Lasix a day and any less he swells up like a balloon. Now I am supposed to reduce his sodium content also, when he likes to eat out. not that I am such a bad cook but he gets the sodium he desires by eating out. It is a catch 22 problem. I am also eating the same diet that he is so it is not like I am pouring on the salt in front of him. If his fluid levels arise and the Dr asks him about the salt , he looks at me and says I eat what she fixes. DUH

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1/23/13 6:00 P

MONIKELL and JBAILEY1122!!

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1/23/13 8:22 A

Looks like you are starting on the right track, and thinking about the right things. After a few days you might have seen a weight loss due to a fluid drop. Please do make sure to drink enough water.

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1/14/13 5:26 P

Hi - In the past 2 weeks I have cut out alcohol, stayed within my calories, fat, carbs & protein targets, and exercised, but I fear that my weight loss is stalling out due to my sodium intake.
I eat a SmartOnes or Healthy Choice frozen meal most weekdays for lunch and we get take-out a lot for dinner (always lower calories choices... but I fear the sodium is probably still pretty high).
I have never tried to cut down my sodium intake and I joined this team to try and teach myself how. I',m going to start by trying to make a salad for lunch at least twice a week in place of my frozen meal - and to cut down my beef jerky snacking... and maybe watch it on the soup.
Any other easy suggestions/help would be greatly appreciated!

Posts: 671
1/13/13 10:41 A

Hi I am here to get support on lowering my blood pressure and I realize that salt is one of my biggest problems. I went to a health screening yesterday and my BP was really high, I thought the nurse was thinking about calling an ambulance. I have been having headaches, I've been fatigue and have had some blurred vision. I haven't been to the doctor about it yet but I will be calling tomorrow. But in the meantime I will work on my salt intake and work harder at losing weight. So I look forward to get advice and help from this team!!

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Posts: 1,957
12/8/12 6:21 P

Hi and to the team!

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Fitness Minutes: (8,174)
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12/8/12 12:58 P

Hi, I'm Laura. Salt is a bugaboo for me, and so hard to avoid!

Ran across this group today and thought it might be helpful. :)

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12/7/12 6:23 P

Wow.. I love that you guys are looking out for your family.. and your future. No better time than now. When I was younger I really didn't know how salt could become a problem.

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Posts: 93
12/7/12 9:21 A

Hi:)
I joined this group because I'm getting more interested in taking preventative steps towards my salt intake due to my family history seeing I'm only 25. I also joined for my family who already have HBP and the like but don't know much about healthy eating.

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12/6/12 11:25 P

Hi all. I've been on Sparkpeople on and off since 2007 and I'm trying to get more active again. I'm on this group actually for my mom. She has really debilitating Meniere's disease and has to really watch her salt intake. I thought maybe this group would be good for her and will probably try to show it to her this weekend. But I figured it would be good for me too so I can be more aware and not tempt her with high salt foods like cheese and also to help her come up with tasty new ideas so that she isn't always bored with her food. It's so nice to know that there are others on a very low salt diet and that you have new ideas for foods that we've never found or thought of.
Keep the food suggestions coming!
Cheers,
Jessie

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11/30/12 1:32 P

Welcome Lisa. Yes.. the labels reveal it all. Pretty much avoiding canned foods and going with fresh or frozen vegetables. Soups I make from recipes here and start with the no sodium broths.

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11/30/12 10:01 A

Hi Lisa,
Years ago (1969, in fact) I lived in northern Indiana. My youngest daughter was born in Bluffton (south of Fort Wayne) when my husband was in training for his new job. Then the job moved us over to the western side of the state for more training, and we were living about half way between Valparaiso and LaPorte. We met many lovely people in the short time we were there.

Welcome to the Lower Sodium Spark Team!

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11/30/12 1:42 A

Hello All!

My name is Lisa, I love in Northwest Indiana, not too far from Chicago.

I am losing weight mostly through healthy diet, but I have found my sodium is way over almost every day.

Low cal soups, snacks... have so much soium in it.

I am going to try to get this under control because I am sure I am retaining water because of it.
Lisa

SparkPoints: (4,441)
Fitness Minutes: (5,637)
Posts: 69
11/29/12 10:58 A

I have struggled with weight for many years. I eat a pretty healthy diet (I thought) and have for over 9 years. I do not eat sugar or white flour, and I lost 75 pounds about 7 years ago. I'm starting to gain some back, so here I am at Sparkpeople.

I'm not new to sp, but I am brand new to this team. Although I struggle with weight, and have tracked my food and read labels for many years, I have never had problems with blood pressure. In fact it's always been low, even when I weighed 200 pounds, and I have never kept track of my salt intake, in fact I never gave it a thought. Yesterday, I had my annual physical, and my bp was much higher than ever before. My doctor and I were both shocked. She suggested I monitor the salt intake and we'll test again.

So I have spent the past few hours examining my salt intake. When I looked at my nutrition tracks for the past few days, I’m very low on sodium. Well under 1000 g per day. Then I decided to add the non or very low calorie condiments I do not track, and do use a lot. Shocker! Mustard = 165 per tbs. I’m sure I use a couple of tbs a day. I dip my brussels sprouts in them and I eat a ton of BS. I use a chicken wing sauce that has only 5 calories a tbs, but 390 sodium g. I eat at least a couple of these a day. Yikes!. I use it with veggies or in my beans or in anything that needs flavor. The kicker was the spaghetti sauce which is only 35 calories a half cup (which I do track, but not for sodium). It has 590 grams of sodium! What an eye opener.

So when I looked at my final report for what I had planned for today, the total was 1580. When I took away the mustard, wing sauce, and marinara, it went to less than 500.

I’m so glad I found this team. I loved the thread on low sodium prepared foods.

Posts: 3,925
11/21/12 3:55 P

Welcome Amy. You've answered your own questions .. so you know what to aim for.

current weight: 145.2

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Posts: 378
11/21/12 10:09 A

I have about 95 lbs to lose to reach my goal but am working on 5 lbs at a time. It sounds like losing 5 lbs is a lot more manageable than saying I need to lose 95 lbs. I lose weight very slowly and I yo-yo a lot, but I really want this weight off.
I've tried a number of different plans but I think for me it's a matter of cutting calories but making the most of what calories I do allow myself. So I'm trying to eat more fresh produce and fruits, and limiting all the junk foods. I do eat meat but am working to cut out a good portion of that and limit it to mainly fish and chicken.
My exercise is sporatic at the best. I'll go days and not do much then for a week or two go crazy with activities that are considered exercise. I need to get more into a regular routine of daily exercise that I enjoy doing.

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11/17/12 10:35 P

Welcome

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11/16/12 12:43 P

Nice introduction Cathy. Blood pressure can be controlled through cutting sodium way down. My doctor put me on 300 mg/day - which was difficult but a great goal. It worked.. in conjunction with exercising. My bp went down enough so she didn't need to perscribe medication. I do need to keep an eye on it though. Read through here for the members ideas.

current weight: 145.2

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Posts: 10,428
11/16/12 10:40 A

Good morning. I'm Cathy and I have high blood pressure. I also need some moral support.

My husband and I celebrate 38 years of marriage today. We have four grown children and ten grandchildren. Our oldest and her husband lives in Indiana with there three children. Our second child and his wife live Illinois in the same town that we do (Rockford). Our third son lives in Texas with his second wife with her four children. His two children live in our town and are at our house every week-end and two to three times from Monday to Friday night. Our youngest son lives in our home.

I have one dog that is a Jack Russell, Boston Terrier, and Chow mix. Right now she is saving my sanity since this last Sunday my oldest dog (20 years) died. I also have a cat.

I work two jobs. Monday through Friday I take care of two little toddlers anywhere from 6am to 6pm. The other job I am on call 24(7).

current weight: 150.0

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Posts: 572
10/26/12 5:01 P

I sent you a spark mail. Did you get it?

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Posts: 1,957
10/26/12 1:44 P

back

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10/25/12 4:58 P

Rejoined, new username...

I was a member of sparkpeople ( and leader of this team once) a couple times under different user names but since menopause, my thinking gets all screwed up and I let emotions get the best of me. So I end up dropping teams or leaving sparkpeople completely. But I'm back to stay this time, no matter what til I lose this weight. ******************UPDATED 10-27-2012********************
Ok, I had these big plans and guess I'm trying to do too much all at once. So here's an update on what I will be working towards now and hope with everything I have in me, I can stick with.
I went back to weighing and will weigh once a week instead of daily, starting tomorrow. After 30 years of weighing daily; going cold turkey just isn't going to work for me. So it'll be once a week for now.
I plan to do a modified low carb plan. That means I will basically be giving up 98% of the junk carbs but allowing the veggie and fruit carbs that most low carb plans frown on. For now I'm going to allow myself the 150 grams of carbs a day maximum but work to keep it lower.
In the past this would have me so frustrated I'd say to H*** with it and leave sparkpeople. That's not happening this time. I'm determined, come h*** or high water, I'm going to stick it out and do my best each day to eat in moderation of whatever I do eat and get in 30 minutes of some form of exercise and over time maybe add a little more. There will be days when I'm very active and then there will be days where I do good to get in the 30 minutes. It is what it is. All I can do is what I can each day.
I know this is a process but it looks like I could find something that would "click" for me and not be so friggin' hard.
But I'm not leaving and each day I'll do the very best I can.



Edited by: LOSINGVICKI at: 10/27/2012 (16:53)

SparkPoints: (15,901)
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Posts: 673
10/2/12 5:12 P

Hello all. I just joined this team. I was shocked of my sodium intake when I began tracking it in my nutrition tracked. So far it has been a struggle to keep under 2000.

0 Days until:  Trip to Alaska

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SparkPoints: (86,737)
Fitness Minutes: (61,627)
Posts: 6,467
9/26/12 6:08 P

Thanks MOM2GO for the welcome. I take high blood pressure meds and I try to keep my sodium intake around 1500mg a day, so far twice this week I went over 1500. Since joining SparkPeople my health has improved significantly.

current weight: 215.6

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SparkPoints: (30,162)
Fitness Minutes: (9,921)
Posts: 5,111
9/26/12 6:01 P

Welcome Roz, I am fairly new here also. Dr. put me on 2000 mg a day, and 1200 calories. I was doing real good about keeping track of it in a journal, but this last week I have gotten lax. Need to get serious again.

Jump right in.

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SparkPoints: (86,737)
Fitness Minutes: (61,627)
Posts: 6,467
9/26/12 5:50 P

Hi my name is Roz and pleased to join your Team: Lowering Salt Intake. My sodium intake for today 9/26/2012 is: 1,183. I joined SparkPeople one year ago and have shed 72 lbs, lowered cholesterol, blood pressure and BMI.

current weight: 215.6

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SparkPoints: (42,936)
Fitness Minutes: (26,264)
Posts: 1,957
9/10/12 5:06 P

Welcome to the team

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SparkPoints: (30,162)
Fitness Minutes: (9,921)
Posts: 5,111
9/10/12 11:55 A

Welcome Patti,my doctor gave me a diet of 2000 mg a day. I think it depends on the individual. I am 81 and going strong. :) I do have HBP and take medicine, but my ankles and right leg were swelling so she put me on the low sodium diet from the Cleveland Clinic.

It has helped, and I have lost weight also, I know it is water weight, but that is fine as my ankle and leg are down to normal now.

Good luck, and jump right in and ask any questions that you might seek.

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SparkPoints: (80,807)
Fitness Minutes: (52,775)
Posts: 13,009
9/10/12 11:47 A

Hi. My name is Patti and I have been with Spark for 10 years. I recently had my blood pressure checked and it was a little high and I need to cut back on my salt intake. I have been doing an okay day but was not sure what the normal intake of salt daily was until I googled and found out tha tis at 1500 mgs a day. I would like to be lower than that a day. Hopeing that this team will help me get there.

current weight: 7.5  over

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SparkPoints: (30,162)
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Posts: 5,111
9/1/12 2:17 P

Thanks for the welcome, it means a lot. Looking forward to this new way of eating.

Pounds lost: 20.3

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SparkPoints: (42,936)
Fitness Minutes: (26,264)
Posts: 1,957
9/1/12 1:14 P

to our team.

Pounds lost: 2.6

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SparkPoints: (30,162)
Fitness Minutes: (9,921)
Posts: 5,111
8/31/12 8:48 P

Good evening, I am a newbie. I live in Florida. Lost my DH May 1st of this year. Have one wonderful, caring, supportive Son, 2 Grandchildren, and 6 Great Grandchildren. Oh yes, I am 81 years young.

I have been doctoring a swollen right leg, Doctor ordered a sonogram, to real out blood clot. I was put on a low sodium diet today (2000 mg). They gave me some instructions and a list of foods and how much sodium there is in them. I will be looking at labels in the grocery store. I take HBP medicine, and was trying to watch my salt, and never cooked with it. DH loved his salt, and he didn't have HBP. It is going to be interesting to see how this goes. I also have to wear a compression hose on the one leg, and elevate it 3 times a day above my heart.

I was excited to find a Forum on here about living on a low salt diet.

Maybe I will lose those 10-15 pounds that I would like to get rid of. I know it would be better healthwise.

Didn't mean to write a newsletter, please visit my Spark page and get to know me.

Pounds lost: 20.3

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SparkPoints: (42,936)
Fitness Minutes: (26,264)
Posts: 1,957
8/6/12 5:55 P

Ellen.

You listed a lot of products I like too. I am a big fan of Quorn (hence 1/2 of my sparkname). I avoid cooking with oil, instead using a ceramic non-stick pan and a little water.

Recently made some hash brown potatoes that way, mixing in a little low sodium vegetable bullion to the water. Came out really good.

Pounds lost: 2.6

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SparkPoints: (82,818)
Fitness Minutes: (112,343)
Posts: 5,576
8/5/12 6:52 P

I cannot remember if I introduced myself to the team or not so i will do it now.

My name is Ellen and I live in the South in UK. I am diabetic, but now off all medication. My cholesterol and blood pressure are very good! I am striving to keep my sodium under the maximum ceiling! I need some salt as I do quite a lot of walking and some small bits of sprinting.
I cook a lot of my meals from scratch. I try and have vegetarian food often. I eat beans lentils and pulses of all sorts, always salt free except for the baked beans which are tinned lower salt and sugar. I love raw edamame salad, soya mince, quorn products and wholemeal grains and bread. I make my own multi-grain muesli and sometimes my own wholemeal bread.
I have EVOO often as it has no salt, but just 1tsp sometimes on my bread. I cook with rice bran oil which has no cholesterol when I stir fry. I use unsalted butter whenever I can.
I use Quark which is high protein low fat and sodium,
When I cook meat, I never add salt.

current weight: 139.0

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SparkPoints: (118,398)
Fitness Minutes: (107,988)
Posts: 2,075
7/29/12 4:47 P

72 years old and keeping my blood pressure in check with a low sodium diet.

SparkPoints: (42,936)
Fitness Minutes: (26,264)
Posts: 1,957
7/11/12 2:44 P

First of all, to the team!

I'm of the belief that need for protein is inflated a bit (source: China Study, Forks over Knives, and works by Dr. John Mc Dougall). Still even as a vegetarian I seem to get ample protein even by Sparkpeople numbers.

My protein comes from:

* Beans and other legumes; edamame
* Unsalted or lightly salted nuts or nut butters (limit to 1 serving per day)
* Protein bars (from soy protein), and I look for those like NuGo Organic that have less than 100 calories
* Whole grain brown rice and pasta contain ample protein, and are 0 sodium when prepared yourself (not packaged precooked)

Carbs are easy. Carbs get bad press. The simple (refined) carbs give them all a bad name. Stick with whole grains, whole fruits and vegetables. If you do this you should be able to get ample carbs into your daily plan as well.

Avoiding sodium - I make my own dishes, make big batches and create my own "health choice" type meals for the week. When I make it, I know what's in it.

You won't be able to avoid all fats, and you shouldn't. Do avoid the refined fats. I cook with water or vegetable soup stock instead of oils. I don't buy into the "healthy fat" theory, e.g. evoo or vegetable oils. These are nothing but 100% fat and are empty calories IMHO. 1 gram of fat = 9 calories, whereas 1 gram of protein or carbs = 4 calories. So I want more "bang" for my calorie "bucks." I find I get enough fat naturally from the foods I eat. But that's just me.

What I find is that I get enough protein and carbs, and even though I get all my protein and carbs I need I do come up short of the alleged minimum calorie intake. I feel full, fine, and energized, so it works. I go by the guidelines of those that I cited earlier.

Hope this helps.



Edited by: QUORNDAWG at: 7/11/2012 (14:46)

Pounds lost: 2.6

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Posts: 8
7/11/12 10:02 A

Hi I'm Heather I am 35 and have a blended family. I have been on BP meds for 4 years and started retaining fluid my doctor suggested monday that I lower my sodium . So here I am day 3. I am staying below 1500mg no problem but I'm lacking in protein and carbs.

Just curious how you all stay under your max calories fat ect. and hit all the desired food groups any suggestions would be helpful. Thanks in advance

SparkPoints: (23,972)
Fitness Minutes: (44,171)
Posts: 649
7/8/12 1:50 P

Thanks Vicki!

current weight: 184.1

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140

Posts: 765
7/6/12 9:26 A

Welcome to the team. So glad to have you.

SparkPoints: (23,972)
Fitness Minutes: (44,171)
Posts: 649
7/5/12 10:05 P

Hi, I'm Jae, and I'm a 56 yr old woman who is working for better health. I am single after a long-ago divorce, and have 2 adult children, and am on the road to losing weight and lowering my blood pressure meds after a long relapse. During that time, I ate a lot of salty food and donuts and other empty foods to make me feel better emotionally, but they did NOT make me feel better physically. My BP spiked, and I had to increase my meds.

I hope to reach my goal weight this year. I've cut down on the fatty foods and salty snack foods, and I am watching my salt intake. It would be fantastic if I ended the year with low or NO blood pressure meds! But even if that happened, I would need to watch my sodium intake for the rest of my life. A small price to pay for being healthier.

Jae

current weight: 184.1

234 210.5 187 163.5

140

Posts: 765
7/2/12 5:49 P

Welcome to the team. Glad to have you here. To be honest, It's hard to stay low sodium if you eat a lot of meats or processed foods. I'm a carb junkie ( the bad kind), and I would normally have over 2000 grams of sodium daily. Since starting the Daniel Fast, I'm staying under 140 grams sodium and under 10 grams fat. My carbs are pretty high but it's the good carbs, not the bad ones. I'm eating all kinds of veggies and fruits. I did add beans to the plan so I'd be getting in protein. In the Daniel Diet, beans and lean meats, plus grains are allowed. Not in the detox. I felt I needed to add the beans to get in the needed protein and fiber.

Edited by: SIMPLY-VICKI at: 7/5/2012 (10:31)

SparkPoints: (515)
Fitness Minutes: (155)
Posts: 11
7/2/12 4:29 P

New here. I joined and almost unjoined but was guided to this team for low-sodium.

I am 43, about 100 lbs overweight, and have high blood pressure. My doctor has requested that I go on a low-sodium diet, keeping up with calories and fat grams as well. Most of what I can find is dealing with calorie, fat, and carbs, and finding the low sodium recipes has been a challenge so far for me in SP.

Anyway, I am a baker and an accountant (I know, very unusual combination), and I really want to better my health so that I can do the things that I have planned for my future and to be around for my husband.

I have been keeping myself on a less than 1800 calorie, less than 2300 mg sodium, and less than 50 g fat diet for a week now, and I feel pretty good so far. Today was my first day drinking 8 cups of water. I have to add the crystal light flavoring to it in order to accomplish that feat though.

Posts: 765
6/30/12 3:43 P

Welcome to you both. So glad to have you a part of the team.

SparkPoints: (30,251)
Fitness Minutes: (21,000)
Posts: 1,398
6/29/12 8:58 P

Hi! I am married with 5 children, all on with families of their own. I have 14 Grandchildren and 5 Great Grand Children. My husband and I live in Missouri, we moved here a little over 2 years ago. All of our children live in other states, so, we are here by ourselves. I enjoy walking, cooking, reading and being by myself. When I found the lowering salt intake, I thought this was what I needed, it is. Since restricting my salt and sugars, I have lowered my blood pressure to a low normal, I exercise daily and watch everything I eat. I have not completely left out any food from my diet, just restricted it. Since joining SparkPeople in January, I have lost 70 pounds, feel great and am looking forward to losing more weight. My goal is to weigh 160 by the time I turn 65, which is next fall. I will do it!

SparkPoints: (3,099)
Fitness Minutes: (2,384)
Posts: 90
6/29/12 7:36 P

Hi I am a 32 year old mother of 3 boys. I have been married nearly 10 years. My health and my upcoming wedding anniversary are my inspirations to lose weight. I have 2 dogs and a cat. Live out in Virginia in a very country part. I am from Hawaii so no matter what I still have to adjust to certain things. My favorite things to do are spending time with my family,reading,being in the water no matter if it is the beach or a pool I love it! I also enjoy exercising,yoga,and meditation. The meditation has worked wonders for me. My husband and I both need to watch our salt and combat our expanding waist lines lol. He is resistant but he does not cook so he is learning to like my low salt cooking as am I. I am the heaviest now that I have ever been. I am here to lose weight and get my blood pressure under control. I am also looking forward to making new friends here!

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Posts: 765
6/29/12 9:52 A

Lets try to keep it all in one area so it's easier to find.
I'll re-introduce myself for all the newbies...

I'm 55, soon to be 56 and I have been married 16 years to a wonderful guy. I've got about 60 lbs I'm working towards losing but it has no time table. I'm not dieting, I'm living, and learning to make the heathiest choices I can when it comes to treating my body well.


Edited by: SIMPLY-VICKI at: 7/5/2012 (10:31)