Ugh!!! Cutting back on the Salt, you can do this. <3

I can so relate to this …

recommended daily allowance says … 2300 MG’s of sodium a day


where most get 3400 MG’s

myself and 50% of America are on low sodium diets keeping sodium, 1500 MG’s. per day

This article is on the Mayo clinic Website, this website always offers great information; read below to see what I recently found. Many people ask me how I do this … I have repeated parts or all of this at some point or another. It makes me feel good to I have learned and maintained my course for 11 months. I have highlighted one very important area, so if you truly want to do this and salt has been your best friend for years, don’t attempt a bland dish. I have had bland dishes, not by choice but by necessity because I had to in the beginning.

I have ALWAYS had low blood pressure, so to be on a low sodium diet would seem contractive I know. My heart is the issue and has been all my life from what I have learned and the doctors aren’t beating down my door to fix it now. So I learned to deal with it and to make my heart and kidneys work together, I do this with low salt and 64 oz. of fluid a day. Because these two body organs cant’s get along I retain water and if not monitored I can drown basically. So what do I get Salty Chaos …

Peeps keep reading you will find some facts and good ideas to beat the bland, I am aggressive with my seasonings, rarely use a salt substitute, and eat only natural meats and cheeses. The highlights below could be my medical record! I had acute kidney failure and they determined I have congestive heart failure, which I have had all my life. If you or someone close to you can relate to this, than share my blog with them, it could save their life.

Here is the Mayo clinic website … http://www.mayoclinic.org

Sodium: Essential in small amounts

  • Your body needs some sodium to function properly because it:
    • Helps maintain the right balance of fluids in your body
    • Helps transmit nerve impulses
    • Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your body sodium is low, your kidneys essentially hold on to the sodium. When body sodium is high, your kidneys excrete the excess in urine. But if for some reason your kidneys can’t eliminate enough sodium, the sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases, which makes your heart work harder and increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced. Some people’s bodies are more sensitive to the effects of sodium than are others. If you’re sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: What are the sources of Sodium?

  • Processed and prepared foods.
    The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt and additives that contain sodium. Processed foods include bread, pizza, cold cuts and bacon, cheese, soups, fast foods, and prepared dinners, such as pasta, meat and egg dishes.
  • Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products, meat, and shellfish. While they don’t have an abundance of sodium, eating these foods does add to your overall body sodium content. For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium.
  • In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments also may contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

Tips for cutting back on Sodium

  • Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn’t been injected with a sodium-containing solution. Look on the label or ask your butcher.
  • Opt for low-sodium products. If you do buy processed foods, choose those that are labeled “low sodium.” Better yet, buy plain whole-grain rice and pasta instead of products that have added seasonings.
  • Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook. Look for cookbooks that focus on lowering risks of high blood pressure and heart disease.
  • Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
  • Use herbs, spices and other flavorings to season foods. Use fresh or dried herbs, spices, zest and juice from citrus fruit to jazz up your meals. Sea salt, however, isn’t a good substitute. It has about the same amount of sodium as table salt.
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful especially if you have kidney problems or if you’re taking medications for congestive heart failure or high blood pressure that cause potassium retention

Kicking salt to the curb?

Reducing salt can seem daunting, you may already think you don’t eat much salt.  If you fall into this lane, take a look at a few things in your cupboard. Cereal, soup, canned item of your choice, bread, cheese, frozen entree, etc.  Now read the ingredient label, are you surprised at  what you are seeing?  Experts can’t agree on how much we should consume, but they all agree we consume too much.  50% of Americans have to be on low salt diet for heart or kidney medical issues.  In Europe there is also increasing evidence of a link between high salt intake and stomach cancer, osteoporosis, obesity, kidney stones, kidney disease and vascular dementia and water retention. – See more at: http://www.actiononsalt.org.uk/less/Health/#sthash.ruiamEBq.dpuf

Reducing salt is acquiring a new taste almost, since salt has becone an acquired taste reversing this is the key. Here are ten ideas to get you get on your way …

  1. Cook often … freeze left overs!  Salt prolongs shelf life.
  2. Pair takeout meal with fresh veggies, eat half the entree.
  3. Reduce incrementally, if the recipe calls for a half tsp. of salt use a 1/4.
  4. Read labels
  5. Salt free shortcuts … frozen or no salt can veggies, you can add your own salt.
  6. Add more fruits and veggies to your diet.
  7. Salad dressing ~ make your own, start with vinegar and oil, add a seasoning.
  8. Condiments ~ do what you can to cut these out, or look for low/no salt types.  Ketchup, has a lot of salt so does soy sauce.
  9. Salt with style .. use a salt grinder, use fresh herbs.
  10. Fresh herbs and spices, try a herb garden.

Click on the link for “Cooking Light” here or in my  Chaos Roll and read the article, and see what other great stuff they have!

Buttermilk Waffles

Waffles

 

Buttermilk Waffles …

“Joy of Cooking” with low sodium substitutes.

Yields approximately 10 small waffles, with the list below 60 MG’s of sodium per waffle.

Freeze the leftover for quick morning breakfast before work!

  1. 1-3/4 cups of flour
  2. 2 tsp. of baking powder
  3. 1-1/2 tsp of sugar
  4. ½ tsp “No Salt”
  5. 3 large eggs
  6. ¼ cup to 1 cup of no salt butter melted (low fat – crispy)
  7. 1-1/2 cups of buttermilk
  8. ½ cup wild frozen blueberries

Low Sodium Meals 01

Yogurt and Toast < 100 mg’s ~

I really want to make pizza and salad for dinner, but pizza has the potential to blow up the MG’s! So I need to be careful today …

Here’s a typical breakfast with low MG’s …

  • My bread toasted with no salt butter and cinnamon
  • Banana
  • ½ Greek vanilla with wild blueberries (9 grams of protein)
  • Coffee with cream

Yogurt and cream have the sodium … so this has approx. 75 mg’s, but I tell myself 100, so I have some room to spare.

Light Lunch ~

When dinner is going to use all the sodium milligrams for the day …

Try this lunch, not only is it light, it’s healthy total Sodium MG’s = 227

  1. My veggie dip … see recipe under the recipe link ¼ cup 40 mg’s
  2. Swiss Cheese slice 1.5 oz. … 135 mg’s
  3. 1 medium carrot sliced … 42 mg’s
  4. Rice crackers … 10 crackers 60 mg’s
  5. Tomato and pepper slices ZERO
  6. Sparkling Ice drink … (my soda, I don’t drink soda pops but if you do look at the sodium count next time) ZERO