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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/15/10 8:01 P

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Yummy!

-Cindy-
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The greatest success is the ability to rise from failure.

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1/15/10 6:34 P

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Wanna know something funny? Tonite's dinner at work is SALMON! emoticon
They put it together with broiling it with almonds and red chilis, a serving of cooked peas and egg noodles. One of my favorites!

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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/15/10 2:35 P

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I do the same thing....I can't eat cucumber without a touch of dressing or a light sprinkling of a little salt, dressing being the lesser of the two evils. Though my hubs often eats his without dressing also, so he understands, but he usually gives me his cucumber. LOL.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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1/15/10 2:32 P

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I really don't eat dressing. All I do is basically dip a little of the cucumber into it, but I eat the rest of the salad without anything on it. There have been times where my husband thinks I'm crazy for eating a salad with no dressing.

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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/15/10 2:19 P

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That's not too bad then....though not sure what is in blakening spices. Sounds yummy! I love the salmon there too! Though I eat quite a few of their items there. I do agree the salads are better at Outback. As for the Thousand Island dressing, it is one of the saltier dressings. The safest two out there are oil/vinegar and ranch. For some reason, ranch seems to have the lowest amount of sodium for all the ones being offered at most restuarants. Though beware of light dressings, while lower in fat and carbs, they are higher in sodium.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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1/15/10 10:14 A

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funny you mention about the salt crystals on the outside of the potato...I wondered what those were.

I only eat one type of fish at Red Lobster or The Outback, and that's the salmon. I get it blackened with a baked potato and broccoli. Sometimes I get the salad with thousand island on the side, too. But I like the Outback's salads better, because they put chunks of cucumber in theirs.

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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/14/10 1:23 P

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Sadly, never seen it in the form of packets. Sea Salt and Kosher Salt you get a lot more flavor than that of Morton Iodized, plus you use a heck of a lot less to get the flavor. Just a dab will do. Kosher salt comes in bigger containers to fill salt shakers. Sea Salt you can actually buy in a grinder container at the store, like at Red Lobster. So for work you could either take your own salt shaker from home with Kosher Salt in it or buy a Sea Salt grinder at the store to have on hand. Though the ultimate goal is to break the habit of using a shaker entirely. But, these salt tastes will help you lower your sodium intake and let you step down slowly on the sodium.

Plus, be very leary of Red Lobster, they are notorious for high sodium dishes. Grilled items, with little sauce or either on the side, salads with dressing on the side or oil/vinegar for dressing, no biscuits, unsalted potato (as they soak their's in butter, that's why they have the salt crystals on the outside when they bake them) or substitute steamed broccoli instead of potato is better.

Hope some of this helps.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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1/14/10 11:13 A

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I use what we grew up with. Morton's Iodized Salt. But I barely do any cooking at home and when I do, I use the Mrs. Dash Seasoned Blend Table Blend.

When my husband and I to the Red Lobster, I use their sea salt; or at least I think that's what they use. It is good, but I figured because it was so salty, it was worse! I've never heard of Kosher Salt. Will have to look for both the next grocery trip I do.

Do they make packets, as well? When I eat at work, I sometimes add their salt, but I don't know what brand it is. If I buy packets of this sea salt or Kosher, maybe that would help, too?

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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/13/10 10:02 P

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I agree with Sonya. I did all my cooking from scratch and read labels like crazy. Then things started to click, I started experimenting with various foods and herbs to get the flavors I was looking for, without all the salt taste and now I can really tell when something has way too much salt in it. I had the intial fear that I could never enjoy most foods again, but soon found there are some cheeses, lower sodium luncheon meats (though still could improve on these), condiments that actually are low or no sodium and taste good, and so on out there.

Question for you Maewing...What kind of salt to you use? If you are using regular iodized table salt, then you may want to try Kosher salt. You get more flavor with less salt and it has 200 mg less sodium than the regular stuff. As for the lite salt, well I find I use more to get the flavor I want. Using just a scant of kosher gives me much less sodium and much better taste. That or sea salt would work too! That was the first change I made, then it was cooking from scratch and experimenting with things.

You can do it! Just remember we are all here to help!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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1/13/10 7:12 P

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Salt has been proven to be addictive. It will be difficult at first to get it (mostly) eliminated from your diet, but SO worth it! And within a couple of weeks (honest), if you've really worked at cutting it out, you'll think many things taste TOO salty.
Whenever possible, especially at first, prepare as much of the food you intend to eat as you can, and read every label. Experiment with other spices!!

And by gum, when you just gotta have it, get something like Mike Sell's no salt added potato chips, or Lays hint of salt, or Frito's hint of salt.

emoticon



�onya


Nothing tastes as good as HEALTHY feels!

Eat simple, live simple, want simple.
Laugh big, love big, give big.

Doc to patient:
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MAEWINGS's Photo MAEWINGS SparkPoints: (0)
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1/13/10 11:43 A

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I'm hangin'...keep hangin' with me... emoticon

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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/13/10 11:09 A

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One thing that helps is to drink water when you are having a craving. I know it sounds silly, but it helps. Most times out bodies get cravings for certain things, when it is actually thirsty. Once the thirst is quenched, usually within 15 to 20 minutes the craving is gone.

I admit I was a salt addict, though had to change quickly as I became salt sensitive. Trying just gradually, lowering your salt intake, little by little each week or every so many days. Some have to go cold turkey and sometimes there are withdrawal effects from it, others ween their way off and reduce sodium gradually and they are able to adjust better. It is your own personal preference what you do. For me, I had to ween my way off, because I was get severe salt cravings from trying to go cold turkey. Now, I taste something that I would have normally added salt to and I remark that it is way too salty all ready. It is amazing how your tastes will change from wanting all of the salt to not wanting it anymore. YOU CAN DO THIS...WE ALL CAN!!! Just hang in there!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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1/13/10 10:32 A

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Ya know I don't know if I can do this all the way. I'm wonderin' if they make a salt patch like they do for smokers? I just wanted to put that out there, cause I'm really struggling. If you go to my food tracker for yesterday and today, you'll see the food that I eat and it's just so hard not to add that salt to it...ugggh...like what do I do when I crave it so bad??? emoticon

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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/13/10 10:11 A

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I love your trinity Sonya. I use that for spices too! Though I also use a regular trinity of onions, garlic, roasted red pepper and grated carrots for a base for spaghetti sauce, pizza sauce, chili, and so on. Works to enhance the flavors of everything!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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1/12/10 9:52 P

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Our hospital announced a better-for-you menus for this year; so the macaroni and cheese was baked. I didn't eat a lot of it, even with the pepper it still tasted like cardboard...

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1/12/10 9:03 P

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The mac and cheese probably has a pretty hefty sodium count. Of course pepper is fine! You know how some chefs talk about their 'trinity'? (usually onions, garlic, peppers or something)
Mine is for spices..black pepper, garlic powder, onion powder. That makes dang near anything better!



�onya


Nothing tastes as good as HEALTHY feels!

Eat simple, live simple, want simple.
Laugh big, love big, give big.

Doc to patient:
"Which fits your schedule better..being active an hour a day, or dead 24 hours a day?"
GREENBIRD75's Photo GREENBIRD75 SparkPoints: (34,163)
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1/12/10 8:27 P

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DID 1984 FOR TUES

MICHIGAN


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1/12/10 6:38 P

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I can still add pepper, right? And possible Sweet and Sour Sauce???

My dinner this evening at work, their special is three chicken fingers, baked apples, with macaroni and cheese. I added pepper to the mac/cheese and dipped the chicken into the sweet and sour sauce they have...it doesn't show a sodium count...it's a 3/4 oz dipping thingie.

so, if I did was correct...then.. emoticon

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TRINITY4001's Photo TRINITY4001 Posts: 48
1/12/10 11:33 A

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Thanks Sonya...I guess 50% is better than none!

Sue
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1/12/10 10:26 A

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www.9wsyr.com/content/family_healthc
as
t/story/Doctor-on-Call-Does-rinsing-R>foods-reduce-sodium/yXUYXIRR5k25l0Hu
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�onya


Nothing tastes as good as HEALTHY feels!

Eat simple, live simple, want simple.
Laugh big, love big, give big.

Doc to patient:
"Which fits your schedule better..being active an hour a day, or dead 24 hours a day?"
MAEWINGS's Photo MAEWINGS SparkPoints: (0)
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1/12/10 9:41 A

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I use Mrs. Dash table blend when cooking at home, but eating at home isn't my issue, it's eating on the way to work sometimes and eating at work period, since I spend most of my time there.

For today's challenge, I will work on not ADDING salt to my dinner at work and see how that works. Man, just some foods really need it, especially hospital food! emoticon

From breakfast alone my graph says I already put in 413 of sodium! Yikes! emoticon

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TRINITY4001's Photo TRINITY4001 Posts: 48
1/12/10 9:36 A

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I have been doing well, keeping sodium levels below 2000. I do have a question, though. If you thoroughly rinse canned items (ie. beans, tomoatoes, etc), does that remove most of the sodium levels?

Sue
LINDALOU142's Photo LINDALOU142 Posts: 2,846
1/12/10 9:09 A

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I also read labels for sodium and carbs. I'm finding that the low sodium foods seem to be high in carbs. I emailed lean cuisine a while back and asked them if they had any low sodium entres she sent me back a list of their products THEY considered low sodium. The list they sent showed 600 mg of sodium. I can't figure how they considered 600 mg low.

Linda/Mi emoticon


"You can't change your gene's - you can only control them."

"Prearrange before you arrange and you won''t have to rearrange."


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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/11/10 11:35 P

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I agree totally!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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1/11/10 11:30 P

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It is also shocking to see how many foods that make a claim for heart-health are jam packed with sodium :/



�onya


Nothing tastes as good as HEALTHY feels!

Eat simple, live simple, want simple.
Laugh big, love big, give big.

Doc to patient:
"Which fits your schedule better..being active an hour a day, or dead 24 hours a day?"
HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/11/10 11:04 P

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I have to keep this low, around 1500 to 2000 mg a day or less. So this is not a big challenge to me. Though recently thought about buying a couple of diet microwave meals and read the carb and sodium content and said, "NO WAY!" Healthy choice, while lower in sodium, is often high in carbs and Lean Cuisine while lower in carbs, is higher in sodium. I am sticking to me cooking my meals, better tasting and much better for me!


Edited by: HLTHYLIVNCCJ at: 1/11/2010 (23:04)
-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ's Photo HLTHYLIVNCCJ Posts: 5,366
1/11/10 11:03 P

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Happy Tuesday to everyone!

Do you read labels on your foods? Did you realize that most of us eat WAY OVER the amount of 2400mg of sodium each day? Do you add salt to your food?

Your challenge today is to KEEP UNDER 2400mg OF SODIUM. That is quite a challenge for many of us (this is one of my biggest challenges). Here are some foods to really watch out for because they are packed with sodium:

-Canned vegetables
-Spaghetti sauces
-Soups and broths
-Soy Sauce
-Cheese (especially cottage cheese)
-Jars of olives and pickles
-Crackers, baked goods, breads
-Canned drinks
-DIET meals (Have you ever looked at these for sodium? You will be shocked!)

Great ways to keep your sodium in check are:

***READ LABELS ON WHAT YOU EAT/DRINK! ***

-Cook with homemade broth (or canned with low sodium), fruit juice or extra spices

-Use a sodium substitute (i.e. Mrs. Dash, etc.)

-Opt for the low sodium version of your favorite soups, vegetables, etc.

REMEMBER: Drinking water is a great way to "flush out" the sodium in your body. Keeping hydrated is a great way to battle a higher sodium meal.

Hold the salt and have a great Tuesday!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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