I do most of my cooking at home and really watch my intake. I buy low sodium or no added salt when available but I still have trouble keeping it below 2000 mg...I buy nothing prepackaged if I can help it.
hanks for all the good ideas. I too was shocked when I started tracking salt. I didn't know that potassium rich foods help. I love salmon patties but I don't like fresh salmon. Any suggestions for these?
Thank you for posting this! I'm really make the effort to slash my sodium. Last week was a nightmare! I kept going over my sodium limit. Canned tuna, cottage cheese, rice pilaf & marinated salmon were the culprits!
And I thought I was eating healthy... I've already had 1 heart attack & bypass surgery four years ago- I don't need/want another!!
Any low sodium homemade soup / or low sodium recipes recipes anyone? Send them to my SparkMail- I love soup & would love some new recipes. I usual make vegan or vegetarian soup, but I do eat small amounts of chicken & turkey.
I cook from scratch most meals. I also make my own enchilada sauce, & buy low-sodium products. I've become an avid label reader! Even my Glucerna shakes are high in sodium (230mg) & potassium(280mg), which I'm having to limit because of my heart & kidneys.
I eat low carb, so most days I eat 1.5 lbs of b/s chicken thighs, or 6 servings. I found out the Tyson chicken was 340 mg per serving, or 2040 mg. I now buy chicken that is NOT soaked in a salt water solution, and it is 80 mg per, or 480 mg a day. This allows me to average about 1200 mg a day, since most of the rest is vegetables. I can get fresh or No Salt canned, so not a lot of sodium. The 4 eggs a day, and 1T salted butter make up some of the other Na. I tried using unsalted butter, but it tasted so bland, I was adding mustard to my eggs, so I just use the salted butter. I do have 1/4 macadamia nuts most days as a snack, but they are only 110 mg, so not too much.
I find it easy to avoid sodium, as long as I make all my food at home. Pre-packaged foods, whether TV dinners, or canned soup, is probably going to bump you way up in Na.
"We can't solve our problems with the same thinking we used when we created them "
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current weight: 179.6
Fitness Minutes: (3,483) Posts: 4,724 2/2/13 2:18 P
I am in a cardiac re-hab program and there are lectures and exercises we do together. It is a 6 month program which ends Feb 12 (boo hoo) I was in a mindful eating course for 6 weeks where we learned to read labels. What an eye-opener. I went home and packed all my can goods and took them to the food band. Now there is nothing in my home with added salt and what I have is definitely low sodium.. The biggest shock - when reading the labels I thought the numbers meant for the whole can - not so- they're for 1 serving. Now that's a horse of a different colour. Now it's fresh or frozen and from scratch Sorry to ramble on but I'm getting into all this stuff and feeling better about what is happening The groundhog saw his shadow today so I'm looking forward to an early spring. Have a wonderful rest of the day Dorothy
Edited by: CLOEYCSC at: 2/2/2013 (14:19)
Cloey - Toronto, Canada
St Francis of Assisi was hoeing his garden when someone asked what he would do if her were suddenly to learn that he would die before sunset that very day. "I would finish hoeing my garden," he replied. Louis Fisher
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Pounds lost: 28.7
Fitness Minutes: (11,796) Posts: 5,855 10/8/12 6:03 P
Wow until I started tracking what I was eating during the day I had no idea how much sodium I was ingesting. Sure I thought I was maintaining a low sodium diet because I wasn't using the salt shaker and I was eating " healthy foods". Once I really started looking at food labels and tracking I saw how wrong I was. Now, for the most part, I maintain a level of 1500mg or lower of sodium per day. The days that get me are days that I eat out at a restaurant, and it is hard to find low sodium meals there, so I just make sure the rest of the day that I watch the sodium in the rest of what I eat.Watching sodium and making sure I eat more foods rich in potassium help me to maintain a lower blood pressure reading and i also feel a lot better.
Giving God the glory each day for the all the bounty in my life
Co-Leader Spark Wisconsin-The Official Team
Co- Leader Healthy Hearts
current weight: 227.0
Fitness Minutes: (629) Posts: 1,189 9/27/12 4:40 A
Who knew your favorite granola bar or canned tuna could double as a salt lick? In a recent report published by the U.S. Centers for Disease Control and Prevention (CDC) about American sodium consumption, researchers found that approximately 75 percent of the sodium in the typical American diet doesn't come from the shaker -- it's added to commercial foods during processing, or while a restaurant cook's prepping your meal. In fact, only about 25 percent occurs naturally or is added at the table or in home cooking, the CDC report explained.
Cut the added sodium and you'll lose water weight and bloat. To tackle the excess white stuff, consume "no more than 500 mg of added sodium per day -- like salt from processed or prepared foods," says Beth Reardon, director of integrative nutrition at Duke Integrative Medicine. She says a lot of seemingly "healthy" foods (think processed cereals, cottage cheese, and even frozen vegetable mixes!) are high in salt. The good news? These can easily be replaced with oatmeal, Greek yogurt, and fresh DIY veggie/grain combos.
One trick: The more potassium you consume, the more your body will get rid of sodium, says Reardon. Sweet potatoes, coconut water, apricots, bananas, cantaloupes, figs, oranges, and beats are all high in the big
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