Reaching for the Smuckers Jar

Kicking the Salt Habit - some strategies I used

2009-08-26T10:53:00.000-07:00

Earlier this month, I admitted to being a saltaholic. I decided that I would take action to reduce the amount of salt I consume on a daily basis.

So, for the past month, I am very pleased to report that I have totally eliminated reaching for the salt shaker at the dinner table. If you are reading this post because you read the article in our Fit Bodeeze August Newsletter, you will know that I salted pretty much every morsel of food I ate....even before tasting the food. I was hooked....but not anymore.

I already feel much better by reducing my salt intake. That dreadful bloating one experiences due to water retention has certainly dissipated. I've noticed a change in my taste buds. Now, I actually know what 'food' tastes like. Previously, all I was tasting was the salt. I find condiments such as soya sauce and capers incredibly salty now.

Listed below are some of the strategies I used to reduce the salt in my diet. I hope you find some of them useful and take some action to incorporate them into your daily regime:

· Load up on potassium-rich fruits and vegetables. Potassium can lessen the adverse effect of sodium on blood pressure. Sweet potatoes, white potatoes, winter squash, spinach, bananas, cantaloupe, honeydew, lentils, plantains, kidney beans, split peas, soybeans, and lima beans are all good sources.
· Read Labels. Some foods like breads and cereals may not taste salty, but can be packed with sodium. Look for sodium free (less than 5 mg sodium per serving), very low-sodium (35 milligrams or less per serving), or low-sodium (140 milligrams or less per serving) products. Labels promising “reduced sodium” or “unsalted” foods may still contain more than you need.
· Dont be fooled! Salt can be listed by other names, such as baking soda, baking powder, disodium phosphate, or any compound with sodium or Na in its name, so check food labels. An entire meal should contain no more than 600 mg of sodium.
· Try other spices. Instead of seasoning with salt, try pepper, herbs and spices, lemon, lemon juice, chives, dill, cider vinegar, parsley, garlic, onion, paprika, rosemary, cinnamon and salt-free seasoning blends. When dining out, share entrées, order small portions, and ask for dishes prepared without salt. Ask for no sauce or have it on the side and use sparingly.

The Plan

2009-08-09T10:19:00.000-07:00

I've been suffering from a few lingering ailments lately. I thought working on these would be a good starting point for my 'healthier living plan'.

The first ailment I am going to complain about is my hypertension. I've had it for years. When I was first diagnosed with high blood pressure over 15 years ago, I attributed it to stress. At the time I was working in the frenetic information technology world. But, I left that world several years ago along with the stress that went with it.

I wonder if it has something to do with the salt shaker I fill up more often that I care to mention. I think it is time to put it to the test. Hence, my first 'healthy living objective' is to 'minimize and/or get rid of the salt shaker'.

Are you a 'salt-a-holic'. If yes, join along with me in kicking the habit. Just say 'NO'. Let's find creative ways to incorporate different spices in place of salt.

Check back with me in a few days. I'll let you know if I have been successful at tossing the salt over my shoulder rather than on my plate.

Cheers,

Sue

Welcome to my Blog

2009-07-30T12:44:00.000-07:00

Hi,

I'll be posting my first blog at the beginning of August. Be sure to check back then.

Cheers,

Sue