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LIMASTAR Posts: 6,923
4/18/10 12:02 A

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Yes, keeping sodium within a reasonable range is a daily challenge. I use Spark People to track it and most days it is on the low end. But you need to read all the labels because it is in just about everything and restaurant food is also loaded with sodium.

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JUSGETTENBY42's Photo JUSGETTENBY42 Posts: 7,606
4/17/10 4:27 P

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It's a daily challenge, some days are very good some not so good. The best thing is that w/daily tracking I'm aware of how bad/bad was. That's a good thing.
I usually know it because my water intake goes up.

Mary Canavan


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DIGBOI's Photo DIGBOI Posts: 4,335
4/15/10 9:44 P

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Take one step at a time LOGICALLIE. You can do it. emoticon

“The purpose of education is to bring out the best in you”Mohandas Karamchand Gandhi
LOGICALLIE's Photo LOGICALLIE SparkPoints: (0)
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4/9/10 11:43 A

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This might be the biggest challenge for me at this point...

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BASKETLADY6's Photo BASKETLADY6 SparkPoints: (0)
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4/7/10 9:13 P

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I'm thrilled! I've started a Spark Streak! This is the fourth day I've meet my sodium intake! emoticon

Co-Leader, Spark West Virginia
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"A secret should be revealed when it makes a difference and when a difference should be made." Dr. D. B. "Zoon" Nguyen

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LIMASTAR Posts: 6,923
4/4/10 4:12 P

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Happy Easter to Everyone. Went out to Easter Brunch with friends and no it wasn't very low sodium. No ham, but did have some bacon, along with some cantaloupe & honeydew melon, strawberries, Prime Rib,
oysters & pork maple sausage. As you can see it also wasn't very low cal, but I did enjoy the meal and outing with friends. Dinner will be more sensible as well as the rest of the week's meals.



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MOM1014's Photo MOM1014 Posts: 24,051
4/4/10 8:33 A

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Just stopped in to wish you a Happy Easter. And no, I won't be having Easter Ham, though I enjoy it. Way to much sodium. Shucks.


Lee
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LIMASTAR Posts: 6,923
4/4/10 12:38 A

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We avoid eating out as much as possible, use fresh or frozen veggies and read the labels of everything for salt content. With cooking at home I am able to control the salt content of the foods that we eat. I reduce the salt amount in my recipes by half or even eliminate it. With recipes that have baking soda or powder I eliminate the salt since these items already have salt as part of their makeup.



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LIMASTAR Posts: 6,923
4/4/10 12:38 A

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We avoid eating out as much as possible, use fresh or frozen veggies and read the labels of everything for salt content. With cooking at home I am able to control the salt content of the foods that we eat. I reduce the salt amount in my recipes by half or even eliminate it. With recipes that have baking soda or powder I eliminate the salt since these items already have salt as part of their makeup.



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CARRAND's Photo CARRAND Posts: 5,425
3/28/10 7:34 P

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Restaurant food is loaded with sodium. That's why we like it so much!
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Carol

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BASKETLADY6's Photo BASKETLADY6 SparkPoints: (0)
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3/22/10 7:25 A

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I have high blood pressure, and I really do work on keeping it at good levels.

I have to avoid things like ham because of the high salt content. I rinse my canned veggies to remove most of the salts used for preserving it. (Rinsing helps, but it does NOT remove all salts.) Sometimes I have to use a frozen entree for lunch, but I watch my sodium on the few things I buy. I won't get it if it's over 400 mg. (And most processed frozen foods/meals have MUCH MORE than this amount.) I am also using other spices for flavoring---sweet basil, thyme, dill, etc. Makes a difference, and it's actually very good on popcorn!

Co-Leader, Spark West Virginia
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"For everything there is a purpose, a season..." Ecclestiastes 3:1

"A secret should be revealed when it makes a difference and when a difference should be made." Dr. D. B. "Zoon" Nguyen

A rock pile ceases being a rock pile the moment a single man contemplates it, bearing within him the image of a cathedral.


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PATTYCAKE49's Photo PATTYCAKE49 Posts: 9,277
3/21/10 5:58 P

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Thanks for all the great ideas as I am working on this one. I have just started to teach myself to cook....and there is only one of myself. It is hard to cook for yourself when you are the only one! I do cook and then give away what I do not use...

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HCARTZ1964's Photo HCARTZ1964 Posts: 812
3/20/10 2:56 P

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working on this one myself!! no canned items, or boxed prepared.

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DIGBOI's Photo DIGBOI Posts: 4,335
3/18/10 9:18 P

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Thanks for the pizza dough idea. Adding less salt or no salt to anything we prepare at home is a great solution to the sodium in all the processed food. emoticon

“The purpose of education is to bring out the best in you”Mohandas Karamchand Gandhi
ZILPHAM's Photo ZILPHAM Posts: 42
3/18/10 10:19 A

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Hey Linda,
We've been doing much of what you've listed. But we ALSO make our own pizza dough (the store-bought still has too much sodium for us). And we make it with no salt; a great recipe that includes adding a tbsp of honey!
That way we can put a little bit of cheese on top (practically the only thing with sodium on the pizza!) YUM! And it's pretty easy, believe me, to make. And the five minutes of kneading the dough is VERY therapeutic, too! ;-)

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CJSARGENT1's Photo CJSARGENT1 SparkPoints: (0)
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2/4/10 10:28 A

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WooHoo....I was under my sodium numbers for yesterday. WooHoo....Hope to do it again today.

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Change is good so get over it and move on


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DPETERSON54's Photo DPETERSON54 Posts: 3,344
2/4/10 9:58 A

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Love all your ideas. You know even though I have high blood pressure and have had strokes.
I never really realized how much sodium was in some stuff. Like yogurt, bread.
With all your ideas. The last 3 days I have keep my sodium down to 1500 or below. Instead of 2000 to 3000 or more. This is a great thread. Thanks everyone.

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DIGBOI's Photo DIGBOI Posts: 4,335
2/4/10 8:35 A

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I am aware of processed food having too much sodium. I start with fresh ingredients to make my soups and all the other dishes I cook. I make my own yogurt too. The store bought ones are too salty for me. emoticon

“The purpose of education is to bring out the best in you”Mohandas Karamchand Gandhi
KATAKITOMOTSIN's Photo KATAKITOMOTSIN Posts: 1,246
2/4/10 2:53 A

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When I learned to cook, I learned while taking care of my Grandmother who was sick with heart disease. I never cook with salt. I never salt anything til I get to the table. Mind you, I still have a hard time and eat way to much sodium. This is a bit of a challenge to me, but I need to improve. I eat a lot of fresh veggies, but that still involves salt. Lemon is a great substitute for me. Lemon and regular pepper. I love lemon pepper too, but it also has a lot of sodium. I need to be more conscientious of my sodium intake. Will keep you posted and am going to add that to my nutrion page.




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MOM1014's Photo MOM1014 Posts: 24,051
2/4/10 2:51 A

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I have read labels for years and keep my sodium to 1500mg a day. I was told long ago NOT to us a salt substitute (I think because of potassium content). so I don't. BTW prepackaged frozen meals are loaded with sodium. Consider reading your bread labels.

Lee
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WINDY01's Photo WINDY01 Posts: 1,462
2/4/10 1:25 A

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Here are my personal tips for lowering sodium. 1. Don't buy any processed or prepared foods. That means no frozen meals. Also look for canned veggies with no salt added. Canned soups are high in sodium, even the ones labeled "healthy choice". 2. Eat only whole foods. Fruits and vegetables in their natural state are much better for you anyway. 3. Cook at home. There are many places to hide sodium when you eat out. These would be my top 3 tips. I even make my own pizza. I use a premade crust and top it with crushed tomatoes that have no sodium added. Then I use Italian seasonings such as oregano and garlic. No salt added! I top the pizza with a variety of fresh onions, peppers, and turkey. I also use mozzarella cheese. Very good and lower in sodium than any store bought brand. Good luck to you!
Linda emoticon

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THEFIREFLY's Photo THEFIREFLY Posts: 28
2/4/10 1:01 A

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Learning to use spices and seasonings is a big help. You don't need the salt when you've got all those other luscious flavors. Go exploring in the bulk spice aisle and find one that smells good. :-) Experiment with new flavors!

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2/3/10 11:35 A

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I also stopped using the microwave popcorn. I use a little oil and pop it in a pot on my stove. The old fashioned way.

Change is good so get over it and move on


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ZILPHAM's Photo ZILPHAM Posts: 42
2/3/10 11:28 A

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We used to buy microwave popcorn. Bought an air popper instead and put Mrs. Dash on it (there are at least SIX different flavorings of Mrs. Dash now!)
I make my own pizza dough now with no salt (little bit of honey). It's delicious!
We buy no frozen foods or canned soups (our staples in times of old). Uncle Bens makes some "Ready Rice" packages that cook in 90 seconds that have 15mg sodium per cup. Whole Grain is one. Basmati is another. But read the back of their packages carefully, 'cuz some flavors are just loaded with sodium!
My husband had a stroke. High blood pressure. Had to cut back on sodium. We BOTH lost weight and feel better after cutting back. We're usually able to stay below our allotment. But it does take work to get there!

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CJSARGENT1's Photo CJSARGENT1 SparkPoints: (0)
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2/3/10 9:36 A

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I use salt substitute when I really want that salty taste like on popcorn which I love. I use Mrs.Dash seasonings instead of salt.

Change is good so get over it and move on


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EARTHANGEL2B's Photo EARTHANGEL2B Posts: 718
2/2/10 9:42 P

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I've been purposely focusing on choosing specifically very heart healthy foods and the only salt I HAD been adding was to my egg whites, BUT since starting this challenge yesterday, I eliminated that and replaced it with 2tbsp parmesan and it tastes even better! YUMMY!

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EATNBOOGERS's Photo EATNBOOGERS Posts: 2,215
2/1/10 4:56 P

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Yep, yep--more fresh foods. If you like salty snack foods, think of what it is you like about them (that they're savory? that they crunch?) and look for an alternative that fits the bill.

Kristine

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ARIELB42 Posts: 42
2/1/10 4:49 P

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I had salmon for lunch. I'm used to dipping it in soy sauce or hoisin sauce or just covering it with salt and other spices. Today i did something different: no sodium. I used cracked black pepper, some Mrs Dash and lime juice. It's hard to taste mrs dash without salt...but the lime juice really made it taste good! I think the key is to use things like lemon/lime juice and balsamic vinegar and fresh garlic.

I typically roast any vegetables if I'm not eating them raw. I stick a sweet potato in the toaster oven for 50 minutes at high heat and the skin just cracks into pieces revealing a nicely caramelized on the outside, soft on the inside sweet potato. That doesn't need anything else.

Edited by: ARIELB42 at: 2/1/2010 (16:59)
DPETERSON54's Photo DPETERSON54 Posts: 3,344
2/1/10 4:37 P

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Fantastic ideas ladies.
Thanks
I never thought of rinsing of the can foods.


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LEROYJL SparkPoints: (0)
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2/1/10 4:35 P

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I HAVE THE SAME PROBLEM. I USE MORE FRESH VEGETABLES, AND ALSO RINSE MY CAN FOODS. I KEEP THE SALT SHAKER OFF THE TABLE. WISH YOU THE BEST!

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CJSARGENT1's Photo CJSARGENT1 SparkPoints: (0)
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2/1/10 4:03 P

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I also rinse canned foods to remove the salt

Change is good so get over it and move on


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ELIZVANCE's Photo ELIZVANCE Posts: 1
2/1/10 12:21 P

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You can reduce sodium in a lot of canned foods by draining off the liquid and rinsing - like garbonzo bean, tuna, etc.

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CJSARGENT1's Photo CJSARGENT1 SparkPoints: (0)
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2/1/10 11:09 A

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Yesterday I was actually below my sodium intake for the first time. I finally did something right

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Change is good so get over it and move on


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (366,403)
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2/1/10 9:13 A

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It is hard for me, too. Alaskan King Crab really hurt me one day this week. I have cut way back on canned soups, even the ones with healthy in their title are hard to work into a day of healthy eating.

I use vinegar and oil on salad to avoid the sodium in the dressings. I used to use Uncle Ben's brown rice - already cooked, but it is high in sodium, too. When I was losing weight I ate fat free cheese slices - at least 2 - every day, but they are too high in sodium. Deli meats are low in fat, but high in sodium.

The only days I can make the sodium limit are when I cook everything from scratch and don't eat bread. My husband does the grocery shopping. I've asked him to only buy canned vegetables that are low sodium, he doesn't always listen. It is almost impossible to have a low sodium day with canned veggies. I wash corn, peas, beans, but tomatoes you really want to keep the juice. I don't know how to measure the sodium when I have washed the canned veggies. I buy unsalted nuts for me and hubby buys regular for him.

By the way, I had high blood pressure. When I was pregnant (28 years ago) and it was high, I did a low sodium diet and it came right down. Before I lost weight my BP was 140/90. It now averages 115/65.


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JHOPPER's Photo JHOPPER Posts: 41,825
2/1/10 8:57 A

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Reading labels is the most important thing you can do! You will be AMAZED at the high sodium levels in things you think are healthy - like sliced turkey lunch meat!

Cooking fresh is the best and I use the Mrs. Dash's seasonings instead of salt in everything.

Joyce - formerly from NE Ohio, now from Rock Hill SC
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PAG2809's Photo PAG2809 SparkPoints: (195,703)
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1/31/10 11:11 P

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Anything packaged can have a high sodium content, so read all of your labels. Also, things like taco seasoning and soy sauce are very high. Even low sodium soy sauce (and tamari)contain sodium levels that are off the charts. Look for something called liquid aminos - the flavor is very similar but the sodium level is so much better! You can get boxed or canned soups that are truly low in sodium, but you're probably not going to find them in your regular grocery store. I've found them at Trader Joe's and Whole Foods. It takes some work at first to find alternatives, but you can do it!

Ann





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CJSARGENT1's Photo CJSARGENT1 SparkPoints: (0)
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1/31/10 11:00 P

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I have a hard time with this one and most of the time am over my limit. I am working on it though.

Change is good so get over it and move on


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COUNCIMA SparkPoints: (0)
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1/31/10 10:56 P

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This is a good one for me. I too have started to read labels for sodium intake. I find so often I am exceeding my sodium intake. Have started to eat more frozen foods and eliminate canned foods. emoticon

Edited by: COUNCIMA at: 1/31/2010 (22:57)
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WINNIEATWELL2's Photo WINNIEATWELL2 Posts: 4,529
1/31/10 9:25 P

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Reading labels is a must. I use mostly fresh or frozen vegetables too. We do most of our cooking at home.

Edited by: WINNIEATWELL2 at: 1/31/2010 (21:28)
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1/31/10 8:55 P

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I had the same problem. Gave up all canned veggies and soups. Gave up all frozen foods. Only use fresh veggies and fruits. It has helped a lot.

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MARPARMC SparkPoints: (0)
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1/31/10 8:49 P

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is hard cause salt is hidden in everything i am starting to steam veggies and use salt free seasonings

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HARROWJET's Photo HARROWJET Posts: 27,618
1/31/10 7:56 P

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I have trouble with this one too. We have really cut back on processed food but my sodium is still too high many days.

Judy emoticon

Judy A in Harrow, Ontario, Canada (Eastern Standard Time)

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DPETERSON54's Photo DPETERSON54 Posts: 3,344
1/31/10 7:43 P

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This will be a tuff one for me,
I hope this challenge will help.
My sodium on a average day is over 2000 mg.
No I done read labels but I will start.
I have high blood pressure. And have had 3 small stroke. Not to name the # of TIA"S I have had.
These Spark challenge have helped in other areas. I know this one will.
Thanks Couch Nancy for this challenge
emoticon

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SP_COACH_NANCY SparkPoints: (0)
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1/31/10 5:00 P

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Jena,

This by far is one of the most difficult parts of the journey for me, especially with my high blood pressure. It's so difficult when you eat a lot of processed foods which is hard to do sometimes because so many canned foods (even low sodium) contain lots of the stuff...I will be putting out some resources in the next few days for you guys to review.

Nancy

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1/31/10 4:56 P

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Read all lables for sodium content. Avoid processed foods and packaged foods. That should help.

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SEEMAINE's Photo SEEMAINE SparkPoints: (0)
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1/31/10 4:49 P

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Hi Jena!

We no longer have salt at the table either. My recommendations would be to eat fruits & veggies, whole grains, and try to watch how much processed foods you eat like lunchmeat, frozen and packaged meals.

Best wishes! ~Ann

~Ann - Tucson, AZ

Mountain Time Zone

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CHANGING4LIFE's Photo CHANGING4LIFE Posts: 2,520
1/31/10 4:42 P

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I need ideas for reducing sodium in my diet. I don't use salt at the table, but always seem to go over my limit...

Thanks so much.

Jena



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Jena
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