Cutting-Back-On-The-Salt Tips

So we know we need to cut back on processed foods and the excess salt we consume. Inherently, this includes reducing trips to fast food chain establishments and restaurants even though they carry the illusion that their products are “freshly” prepared and not processed.  It’s amazing what an oven, toaster, microwave, and a scarce amount of lettuce and tomato can do to frozen foods, isn’t it!  Excluding restaurants where meals are prepared fresh daily, a host of chemicals and salt are added to most foods sold outside of the home.  These preservatives are certainly needed during the transition of convenience foods between production and our plates.  

The ultimate goal of cutting back on salt will be a gradual one.  For example, if you are currently eating out 10 times/week, first set a realistic goal for yourself such as cutting down to 7 time/week and then go from there.  There will be more quick-meal tips to help replace those that you normally ate outside of the home (stay tuned...). The next small goal could be allowing yourself only one pre-packaged food a day if you are currently the queen or king of these convenience foods. 

Salt/Sodium 101

Although sodium and salt are often used interchangeably, table salt is actually sodium (Na) and chloride (Cl) combined to form sodium chloride (NaCl).  The “salt” recommendations that we hear about are actually sodium recommendations.  Sodium is not only found in salt (NaCl), but also naturally in foods, as well as other compounds such as MSG and sodium bicarbonate (baking soda).   This important electrolyte serves many roles in the body including: fluid balance, nerve impulses, and muscular functions.  

It’s recommended to consume 2,300 mg of sodium a day and 1,500 mg if you are African American, 51 years or older, or suffer from high blood pressure, diabetes, or kidney disease.  Unfortunately, the convenience foods of the U.S. food system (not convenient for our health I might add) make it nearly impossible to reach these recommendations (I say nearly because where there is a will there is certainly a way). If you are the 1 in 18 individuals who meets this goal, kudos to you.  For the vast majority of Americans, however, salt is something we need to cut back on.  Salt is not only found in foods that we think of as salty, such as pickles and soups, but also in foods that we don't even consider salty.  According to the Mayo Clinic, over 3/4 of the sodium in our diets comes from processed food. Consequently, reducing these foods is the perfect place to start! If you aren't doing so already, start looking at nutrition labels to get a sense of how much salt you currently eat.

Processed Foods: The Ultimate Salt Carriers

Processed foods in all forms--from potato chips and sugary cereals to the processed chicken and fish filets delivered to our favorite fast food chains and restaurants--are the ultimate carriers of salt (and not to mention a host of mysterious food additives...stay tuned).  With more and more people eating outside of the home and not making use of their kitchens, we are placing our health into the hands of people motivated by dollar signs rather than our benefit and well-being.  

Laugh A Little More

A wise person once said that ‘“laughter is the best medicine” (a play off of Proverbs 17:22-- a joyful heart is good medicine!). Although I disagree and would argue that proper diet and physical activities habits are the best medicines, laughter is certainly high in the rankings!  Laughter helps to relieve us of any worries that we may be facing even in these brief moments of jubilation.   It helps us feel better and may in fact help pave the way to great health. 
 

Water Tips

We are certainly all creatures of habit.  If you don’t currently drink a lot of water, know that every lifestyle change and habit has its first day!  Eventually that first day will turn into the next and soon enough it will become second nature and a part of your routine.  The goal just has to stay in the forefront of your mind, even if you mess up here and there.  Eliminate any guilty feelings (recall the importance of getting rid of guilt!), and believe me, that day will come.  I remember the days during cross country season when my coach would constantly remind us to drink water and me preferring the taste of blue gatorade instead.  Now I’m alarmed when I see apple cider vinegar in the toilet bowl (if you have a puzzled look on your face, go back to the previous entry).  Below are a few tips that I’ve found helpful in my journey to drink more water.

TIP #1:  Begin your day with a tall glass of water, even before your first morning brew or eating breakfast.  This serves as a wake up call for your system signaling the beginning of its long day ahead.  If you need to use a special cup, go on ahead.  Whatever works for you.  I’ve actually started to prefer one of the cups we use in my home during the summer months for cookouts.  Random, I know, but it’s large and allows me to get in a lot of water.