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GLM19566's Photo GLM19566 Posts: 7,139
12/14/09 12:59 P

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The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up.

- John Maxwell, author and public speaker

Once you replace negative thoughts with positive ones, you'll start having positive results.
– Willie Nelson

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COOLGRANDMA03's Photo COOLGRANDMA03 Posts: 3,940
12/13/09 8:47 A

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Thaks for the article. I have come to realize there is hidden sodium in everything so this is a hard thing to control for me.

One day at a time, I can do this...

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12/13/09 8:41 A

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My husband likes the canned beans because they are quicker, but in reality, if you soak the beans overnight and use a pressure cooker, dry beans can become just as quick and convenient.

•A full stomach says “A ripe guava has worms. ” An empty stomach says “Let me see.” – Creole Proverb

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S0122S's Photo S0122S SparkPoints: (0)
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12/13/09 8:23 A

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We are watching our sodium because hubby's blood pressure is high. I made a chili the other day with bagged beans. It took forever to soak and then cook the beans, but it's cheaper and tasted better then the canned stuff. Even jello and sugar free pudding has a lot of salt! I guess they put in salt to replace the sugar. Who knew?


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MARTY19's Photo MARTY19 Posts: 53,177
12/13/09 8:15 A

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Be sure to watch the content in light soups or dinners. It can be a killer.

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There are two options regarding committment - your either IN or your OUT. There is no such thing as life in-between.

A person who wants something will find a way..
A person who doesn't will find an excuse...

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CFMOSS's Photo CFMOSS Posts: 7,715
12/13/09 8:14 A

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Bah humbug on salt. My blood pressure has been mirky and so i've been tracking sodium on the nutrition tracker - which is a good thing and i've reduced the salt i add to foods both in preparation and on the table - salt shaker is still there (sea salt grinder actually) because the rest of the family wants it. Many days i'm able to keep in my ranges but sodium sneaks in like a weasel when i'm not doing the actual food prep - extremely frustrating to find that my sodium has zoomed up because of a can of something or a pizza out or.... oh well, i encourage you all to track/reduce your sodium before you have to - makes it a lot easier.

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INCTRL's Photo INCTRL Posts: 5,693
12/13/09 7:37 A

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Great article.

I grew up without having the salt shaker on the table - so to begin with I was not a big salt person. You can easily cut down the salt in many recipes (or eliminate it) and you don't notice the difference, especially when you have other spices in the mix.

Just a tip, if anyone uses canned foods (like beans) you can rinse them under cold running water and it will remove a good amount of the sodium from the food. That's one reason if I don't have time to make fresh veggies I will go to frozen and not canned.

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII

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FITKAT2010's Photo FITKAT2010 Posts: 19,681
12/13/09 6:57 A

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Thank you! I copied this for my files.

Since going meatless my sodium is reduced drastically.

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12/13/09 2:10 A

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Your Health: Cutting Back on Sugar and Fat? Don't Forget About Salt

Around this time of year, most Americans are working hard to avoid eating too many sweets and high-fat treats. While limiting your intake of fat and sugar is a great way to stay healthy during the holidays, cutting your consumption of salt may be just as important.

Americans love the taste of salt, and most of us eat far too much of it. On average, people in the U.S. consume 10 grams of salt daily, the amount in two teaspoons, which is far more than the 5 grams per day recommended by the World Health Organization.

Table salt is a chemical compound composed of sodium and chloride. While both minerals are essential for life, too much of a good thing is definitely bad for you.

Excessive amounts of dietary sodium can elevate blood pressure. For individuals with hypertension, a sodium-rich diet can worsen the condition, making blood pressure harder to control, even with prescription medications.

For years, doctors have known that a high-salt diet can increase the risk of cardiovascular disease indirectly by elevating blood pressure. In a recent analysis of 13 studies involving more than 170,000 people, a team of researchers from the United Kingdom and Italy found a direct correlation between salt consumption and the risk of heart disease and stroke.

The review, published online in the British Medical Journal, found that people who regularly consumed an extra 5 grams of salt daily had a 23 percent greater risk of stroke and a 17 percent greater chance of developing heart disease.

Too much salt is bad for your cardiovascular system, and it may be just as bad for your bones. A study conducted by researchers at the University of California showed that excessive salt consumption significantly increases the amount of calcium excreted in the urine, boosting the risk for osteoporosis.

Excessive salt intake can cause your body to retain water in order to dilute the sodium levels in the blood and tissues to a normal level. As a result, regular consumption of salty foods can cause you to look and feel puffy and bloated.

Cutting back on salt may seem relatively simple, but it's often easier said than done, especially for folks who don't prepare their own meals. Approximately 77 percent of the average American's sodium intake comes from processed foods and meals prepared at restaurants and fast-food outlets.

Roughly 12 percent of the sodium we consume occurs naturally in foods. Only about 11 percent comes from the salt shakers on our tables.

One of the best ways to limit your salt consumption is to eat a diet rich in whole grains and raw fruits and vegetables. Most plant foods are naturally low in sodium and rich in potassium, a mineral that can offset some of the negative heath effects of a high-salt diet.

Preparing your meals from scratch isn't always easy or convenient, but it's an excellent way to help you control the amount of sodium in your diet. Instead of using salt, try using spices and herbs, lemon juice or sodium-free seasoning blends to enhance the flavor of your favorite foods.

When you must eat packaged foods to avoid starvation, reading the labels can help you identify sodium-rich items, such as canned soups, snack foods, luncheon meats and cheeses. Whenever possible, avoid foods that are obviously high in sodium, such as cured ham and salty sauces and gravies, and opt for low-sodium frozen entrees and microwave meals.

If you're trying to cut back on your salt consumption, you may want to steer clear of most boxed convenience foods, such as stuffing mixes, pasta meals and flavored rice. Since most canned vegetables are prepared with salt, it's a good idea to rinse them thoroughly before serving them.

Soy sauce, salad dressings, ketchup and other tomato-based condiments are surprisingly high in salt, so it's wise to use these items sparingly. Fortunately, most supermarkets now offer low-sodium varieties of your favorite condiments.

Removing your salt shaker from your table will make it easier to avoid the temptation of adding extra salt to your food. If you can't bear the thought of parting with your salt shaker, try filling it with tasty, sodium-free seasonings and spices such as oregano, paprika or dried parsley.

It may take a week or two for your taste buds to adjust, but if you stick with it, you'll find that it's entirely possible to survive with a little less salt in your life.


Rallie McAllister, M.D. is a family physician, speaker, and co-founder of www.MommyMDGuides.com, a website featuring child-raising tips from trusted doctors who are also moms. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.

Copyright 2009 Creators Syndicate Inc.


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