Hiya Grandma - the book is called "The DASH Diet for Hypertension". I guess it's not accurate to call it a cookbook, but the description on amazon says it includes "two weeks of daily menus and 62 recipes", which is what I'm looking for. I have the original DASH diet book, but the one coming out on Jul 19 has been updated.
I just received a 3-pack of books from Amazon.Com on the DASH diet. They were bundled as a single sale, and I've spent the last two days pouring through them. There's a LOT of good information in them.
You say there's a new book coming out on the 19th? Is there a title?
~~~~~~~~~~~ Grandma C. "Every day can be Day One."
Fitness Minutes: (8,097) Posts: 490 7/2/11 7:48 P
I'm also amazed at how much sodium there is in foods. I've never used table salt to fix food - thank goodness, but I do get a lot more sodium in my diet than I'd like since I've been using Nutrisystem. Now I'm only using NS for lunch, but the lunches still have quite a bit of sodium in them.
I'm getting the new DASH diet book that comes out on July 19 - I'm doing more homecooking and might as well do the low sodium recipes in addition to the healthy ones I already do.
SHAP3SHIFTER - I really only drink water or red grapefruit juice and a cup of coffee in the morning. I had never even thought of flavored water as being high sodium, but I shouldn't have been. Good luck to you! DC
Fitness Minutes: (4,690) Posts: 103 7/2/11 10:53 A
For years I have cooked from scratch at home. So when I began Sparkpeople and began tracking nutrition I found that on a normal day I always fell below 2000 mg of salt/day. However one eveing my husband wanted to go out to eat. Afterwards I got on Sparkpeople to add what I had eaten and found that 1 dish had more salt in it than I usually eat in a day. I was appalled! Now I am leery about eating out.
An area I have problems with in the El Paso heat is finding quenching drinks that are low in sodium. One I like is half a lime squeezed into a glass of water with a packet of stevia stirred in. This past week my husband found a store with Syntrax nectar whey protein isolate. They have a Caribbean Cooler flavor that is refreshing and has very little sodium. Does anyone have other quenchers they recommend?
current weight: 174.0
Fitness Minutes: (17,560) Posts: 890 6/27/11 1:41 P
I, too, was amazed at how much salt I take in. When my nephrologist put me on blood pressure meds, he said, "no added salt". Well, I rarely add salt, just a little on eggs. When I started tracking with Spark, I was amazed how often I was up there or over the 2300. I pretty much prepare all my meals from scratch, but note that salt is everywhere. Thanks for the stats below; I didn't realize only 13% came from the shaker.
“Meeting your goals is 90% attitude.” Dean Anderson
current weight: 196.2
Fitness Minutes: (1,066) Posts: 328 6/25/11 7:39 P
Thanks for the tips. I was really frustrated today because the nutrition tracker indicated I consumed over 6000 mg in sodium today. That is is just unbelievable. As soon as I move to my new place I am really going to work on cutting back with the fast food, processed food, etc.
I have nothing to lose but weight!
Lakisha on the East Coast
28 Apr 13- Nike Women's Half Marathon 19 May - Color Run 5K 23 Jun - Baltimore Women's Classic 5K 14 Jul- Biggest Loser 5K 8 Sep - Black Girls Run 10K 12 Oct - Baltimore Running Festival 5K 10 Nov - Diva's Half Marathon (Puerto Rico)
current weight: 165.3
Fitness Minutes: (9,756) Posts: 668 6/19/11 7:30 P
Don't feel bad. I was there too. I've only been tracking my sodium for the last couple of weeks. I was consuming 2x the amount of daily sodium. Yikes! It's been very hard for me to lower my sodium because I thought I was doing good in that area since I rarely add salt to the food I cook with. My problem is the convenience foods. Being a mom of 5 little ones, I depend a lot on processed food to get meals on the table. Though over the last year, I've been making a lot of my own meals and weaning away from processed foods. So I'll be working through my current stock of high sodium items and trying to make it easier for me to meet the sodium limits. Don't despair, it can be done. I haven't had a ramen in about 2 weeks (comfort food for me), but you can do it!
ï¿½To fulfill a dream, to be allowed to sweat over lonely labor, to be given a chance to create, is the meat and potatoes of life. The money is the gravy.ï¿½
If you need to use canned foods for any reason, rinse them to get rid of the sodium. But where ever you can, use fresh. For example, cook up a pot of beans, kidney, white, whatever, then measure them out into ziplock bags and freeze. When you want to make a dish that calls for canned beans, use the ones you froze. Way less sodium! Do this with everything.
As others have said, when you cook at home, YOU control the amount of sodium you ingest. So read labels and make informed choices.
If you have any questions, don’t hesitate to ask. There is always someone around to answer or point you in the right direction.
If adding salt or cooking with it is not your issue, because I do neither and still could not believe the sodium log once I got on SparkPeople, then I would absolutely start choosing fresh alternatives to the prepackaged type. In the long run, it costs about the same, and it is so much better for us. Before you open your pantry and cringe, I would suggest picking one thing you use most and start by making it your first to get replaced. One by one, you can make the change - all at once would probably be too much, at least I know it would have been for me.
As someone who did exactly what you did, I do have some good advice. Let me begin by saying that I was raised on a lot of salt. When I say a lot, it is an understatement. I was raised that if you could not see the salt on your food, it was not enough. It was like a blanket. Next as I got older I started eating high sodium foods and didn't realize it was so bad. My advice is first and foremost, GIVE UP THE SALT. Use the Mortons salt substitute(in the dark blue container)and secondly it is vital you give up as much prepackaged meals and foods as you possibly can. This includes frozen foods, fast foods, a lot of restaurant foods, boxed foods, canned foods, and other foods you do not prepare from fresh food products on your own. Thirdly I also discovered the D.A.S.H. diet. www.bing.com/health/article/mayo-119 17 9/DASH-diet-Healthy-eating-to-lower-R>your-blood-pressure?q=dash+diet&FORM=K1RE This diet is very helpful in lowering blood pressure. Spark People is a good start but it is designed to help you live healthier. It is not a diet plan and it is not designed to reduce HBP or Type 2 Diabetes. You can just enter the foods manually to keep track of the nutritional values. Good luck to you and may your journey to a healthier life be an experience you will treasure for all times. My blood Pressure before I made the changes needed was on average 225/190. Many find that hard to believe, even the doctor was amazed, but it was. Now thanks to the D.A.S.H. and my meds it is down to average 130/70 in 6 months.
DLJ Business Management Undergrad SMOKE FREE SINCE JUNE 03, 2009. YEAH!!! January 01, 2011. A new beginning. My long and short term goals: 1) Lose weight safely and permanantly 2) Live a healthier life to the best of my ability 3) Remove the buildup in my arteries 5) Get my HDL and LDL in good ranges . 6) to be atleast 224 by December 31, 2011
I am having a hard time too with sodium. I used to love Swanson pot pies until I read the amount of salt in one, 1500mgs. I almost passed out just from reading it. I am reading labels a lot more now and I had to give up certain foods I loved but they are so high in sodium, you could just shake me over your food because it should be coming out of my pores.
Know God Know Peace; No God No Peace
Pounds lost: 108.0
Fitness Minutes: (246,286) Posts: 12,933 1/15/10 5:41 P
How funny to come in here right now....while watching Dr. Oz...Today he had a guy on who had to get his sodium levels down....his blood pressure was sky hi. This guy is a CHEF!!!! PLUS he was eating alot of fast foods. Doesn't really corelate if he is a chef! However....the guy was able to get his sodium under control...you can too.. Try eating alot more FRESH things, and READ THE LABELS on processed stuff...they are almost ALWAYS too high in sodium.
MY NEW saying: (borrowed from Delila)
"If you want to do something, you'll find a way, if you don't, you'll find an excuse."
As part of my joining this website I have started to track my sodium intake, something I've never done before. And yes, I'm an idiot to not have done it prior to this, given HBP is rampant on both sides of my family, but there you have it.
At any rate, now that I am actually tracking my sodium, GOOD LORD, am I taking in too much! So, good citizens of SparkPeople land, gimme some suggestions as to how to knock this thing down!
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