When we talk about reducing sodium, most people get resistant, because they don't want to sacrifice taste. Or they'll say something like, "I'm not on a sodium-restricted diet so I don't have to worry about that". Well, time to wake up and notice that elephant in the room! We ALL need to reduce our sodium intake, and that is a fact. But how do you do it without being miserable? One bite at a time...
As this blog progresses, we will get more agressive with reducing sodium. But when you first start, you need to do a little at a time. This will allow your taste buds to adjust and not even notice that you removed the salty stuff. So taking peanut butter as an example...most of us eat regular Jif or Skippy, because it tastes so good. If you're a fan of natural peanut butter (the kind you need to stir), with no additives, good for you! But switching immediately to the natural kind when you are used to the other is difficult, and so most of us will fall back into our old, not so good, habits. That's why you switch to a lower sodium product first. Then down the road you can go to the one with the least sodium and your taste buds will adjust.
So if you are finding it challenging to go low-sodium, just try making one change at a time. Start by eliminating that salt shaker. Sea Salt is not any better, so toss that as well. And then switch from salted butter to UNSALTED butter. Little by little, as you alter the ingredients you use, you won't even notice the difference, but your body will!
Last year, as my son was diagnosed with his kidney disorder, Mike had gone for his annual physical. His blood pressure was elevated and his cholesterol was a bit high; for the first time in his life, our doctor prescribed blood pressure medication for him. When he came home with the prescription, we talked about it, and decided to see what we could do by following a low-sodium diet plan instead. Three months later, when he went for his recheck, both his blood pressure and cholesterol were within healthy levels. The doctor wanted to renew the prescription until Mike told him what we had done. He was thrilled, and a year later, WITHOUT any meds, Mike's blood pressure and cholesterol are fine!!
Thursday, April 29, 2010
Wednesday, April 28, 2010
Easy, yummy dinner #1
Okay, let's start with a menu and some recipes! For dinner tonight, we had chicken, veggies and pasta salad--all with very little sodium and lots of flavor!! Here's how:
For the chicken--I bought a whole chicken (on sale!)...usually they are in a bag and called "fryers". Read the label to select the one that does not have added salt (they put it in to plump it up!)...Zacky Farms is a good choice, and some of the local brands don't add salt. I peeled a brown onion and cut it into about five large slices; dug out the crock-pot and put in two of the onion slices; then I chopped two garlic cloves and put half in the pot with the onion. I placed the chicken in the pot. (Be sure you have removed the neck and giblets, and rinsed the chicken well before placing it in the pot!)
I put the other pieces of onion and garlic on top of the bird. I ran outside and plucked an orange from our tree--you can use a store bought one that is lingering in the back of your fridge--washed it, then sliced it (skin ON), placed some pieces on the chicken and squeezed some of the juice on top. Grabbed some leftover white wine from the fridge (you can open a new bottle, or substitute a small amount of water--just 1/4 cup is enough), then cut two sprigs of rosemary from a plant out in the front yard. Rosemary is hearty and easy to grow--I keep it in a window box that gets lots of hot sun and I can't seem to kill it--if you can't grow it, keep a bottle of dried Spice Islands or other brand on hand, because it has a wonderful flavor and aroma and we will be using it alot!. Crumbled the rosemary on top; grabbed a bag of frozen Brittany Blend veggies (green beans, carrots and wax beans--you can use any one or all of them) and tossed them in, and finally ground some fresh black pepper on top.
Plugged the crock pot in, put on the lid, set it on low (I was on my way to work, so it cooked all day and the house smelled terrific when we got home--you can put it on high and it will be done in 4 hours). That took care of the chicken and veggies, and the total sodium was probably less than 200mg! You can also add celery to the bottom of the pot, but I didn't have any on hand. (By the way, celery has sodium in it, from nature, but trace amounts--that's why it makes a good seasoning.)
Total prep time: 15 minutes
Pasta Salad:
I used Barilla Rainbow Rotini, because it is pretty and has zero sodium. (Whole grain is a better nutritional choice, but firmer and the family resists it a bit--sometimes I mix the two.) While the water was boiling, I chopped up some bell peppers (red, green, yellow or all three); peeled and chopped some cucumber, radishes and tomatoes. You can use onions, but I'm allergic to raw ones so usually my family suffers without! Cubed up a bit of cheddar cheese (just a bit--if you don't overdo it, it's okay to add some protein and fat!). Cut up some fresh basil (again, keep a plant in the kitchen window and cut a leaf when you need some; if you can't, the dried will suffice, but not nearly as tasty! Pepperjack adds a nice tang!). Rinsed the cooked pasta in cold water, tossed it all together, then added some italian dressing--mixed up some extra virgin olive oil with raspberry balsamic vinegarette--don't use too much!! A little goes a lonnnnnng way! Ground some fresh black pepper and put it in the fridge for the day.
Total prep time: 10 minutes
Total sodium: depends on dressing and cheese, but around 400mg
I cheated a bit on the pasta salad--I actually fixed it on Monday, which was my day off. So by today it was really cold and the flavors had marinated together well. Don't tell me you don't have time to do this! My day starts at 5:30 and I don't get home until after 6pm, so alot of our meal planning is done on Sunday and Monday, in between yardwork, housework, laundry & fun!
Anyway, the meal was delicious, and served four adults well. IF there were any chicken leftover, it would have been great for a sandwich or salad!
See how quick and easy that was? It was healthy, tasted great and was inexpensive. Try it out and share your feedback and substitutions with me!!
More tomorrow!!
p.s. It might be wise to change out of your jammies before running out to pick the orange or cut the rosemary!!
For the chicken--I bought a whole chicken (on sale!)...usually they are in a bag and called "fryers". Read the label to select the one that does not have added salt (they put it in to plump it up!)...Zacky Farms is a good choice, and some of the local brands don't add salt. I peeled a brown onion and cut it into about five large slices; dug out the crock-pot and put in two of the onion slices; then I chopped two garlic cloves and put half in the pot with the onion. I placed the chicken in the pot. (Be sure you have removed the neck and giblets, and rinsed the chicken well before placing it in the pot!)
I put the other pieces of onion and garlic on top of the bird. I ran outside and plucked an orange from our tree--you can use a store bought one that is lingering in the back of your fridge--washed it, then sliced it (skin ON), placed some pieces on the chicken and squeezed some of the juice on top. Grabbed some leftover white wine from the fridge (you can open a new bottle, or substitute a small amount of water--just 1/4 cup is enough), then cut two sprigs of rosemary from a plant out in the front yard. Rosemary is hearty and easy to grow--I keep it in a window box that gets lots of hot sun and I can't seem to kill it--if you can't grow it, keep a bottle of dried Spice Islands or other brand on hand, because it has a wonderful flavor and aroma and we will be using it alot!. Crumbled the rosemary on top; grabbed a bag of frozen Brittany Blend veggies (green beans, carrots and wax beans--you can use any one or all of them) and tossed them in, and finally ground some fresh black pepper on top.
Plugged the crock pot in, put on the lid, set it on low (I was on my way to work, so it cooked all day and the house smelled terrific when we got home--you can put it on high and it will be done in 4 hours). That took care of the chicken and veggies, and the total sodium was probably less than 200mg! You can also add celery to the bottom of the pot, but I didn't have any on hand. (By the way, celery has sodium in it, from nature, but trace amounts--that's why it makes a good seasoning.)
Total prep time: 15 minutes
Pasta Salad:
I used Barilla Rainbow Rotini, because it is pretty and has zero sodium. (Whole grain is a better nutritional choice, but firmer and the family resists it a bit--sometimes I mix the two.) While the water was boiling, I chopped up some bell peppers (red, green, yellow or all three); peeled and chopped some cucumber, radishes and tomatoes. You can use onions, but I'm allergic to raw ones so usually my family suffers without! Cubed up a bit of cheddar cheese (just a bit--if you don't overdo it, it's okay to add some protein and fat!). Cut up some fresh basil (again, keep a plant in the kitchen window and cut a leaf when you need some; if you can't, the dried will suffice, but not nearly as tasty! Pepperjack adds a nice tang!). Rinsed the cooked pasta in cold water, tossed it all together, then added some italian dressing--mixed up some extra virgin olive oil with raspberry balsamic vinegarette--don't use too much!! A little goes a lonnnnnng way! Ground some fresh black pepper and put it in the fridge for the day.
Total prep time: 10 minutes
Total sodium: depends on dressing and cheese, but around 400mg
I cheated a bit on the pasta salad--I actually fixed it on Monday, which was my day off. So by today it was really cold and the flavors had marinated together well. Don't tell me you don't have time to do this! My day starts at 5:30 and I don't get home until after 6pm, so alot of our meal planning is done on Sunday and Monday, in between yardwork, housework, laundry & fun!
Anyway, the meal was delicious, and served four adults well. IF there were any chicken leftover, it would have been great for a sandwich or salad!
See how quick and easy that was? It was healthy, tasted great and was inexpensive. Try it out and share your feedback and substitutions with me!!
More tomorrow!!
p.s. It might be wise to change out of your jammies before running out to pick the orange or cut the rosemary!!
Tuesday, April 27, 2010
Where do you start?
Start easy...every food product you buy has a nutrition label, usually on the back of the package. Look at it, and see what they consider to be a "serving"--this is at the top. Then look down until you see "Sodium". The amount next to it is usually in miligrams, PER SERVING. While you are looking, also note the fat, sugar and cholesterol.
DO NOT ASSUME that a product that says "low sodium" or "reduced sodium" is a good choice! You must look at the label! A can of reduced-sodium soup can still have more sodium than you need in a week. In fact, many low-fat products HAVE INCREASED SODIUM to add flavor. And many low sodium foods have added more fat for flavor!!
Next, make the obvious choice...look at all of the ketchup bottles and select the one with the least sodium, per equal serving (compare tablespoon to tablespoon). You don't have to give up most things--just make smart choices.
Wheat bread is generally lower in sodium than white or sourdough, and has more fiber. Some wheat breads are lower than others, per slice. Wheat bread with flax is low and tasty! Spread some low-sodium peanut butter and you haven't lost taste--just sodium! Jif has one called "Simply Jif" which is lower in sodium AND lower in sugar...and it's awesome! Private Selection Organic Peanut Butter from Ralph's/Kroger is also a smart choice. Slice up a banana and put it on that peanut butter sandwich, and you'll have energy to spare!
Don't be fooled by "organic"!! That doesn't mean anything other than "no chemicals". Not all organic foods are low in sodium. Read the labels!
Fresh veggies are the obvious best choice, but if you can't find good quality, or are pressed for time, head for the frozen food aisle. NOT the cheese filled, sauce-laden stuff. Buy the frozen corn or green beans with nothing added--I'll give you lots of easy, quick ways to flavor them, so fill the freezer now with your favorites. Trader Joe's has some awesome frozen asparagus spears...squeeze a fresh lemon over them in a glass dish, add some pepper or Mrs. Dash and microwave covered for about 3 minutes...excellent!
DO NOT ASSUME that a product that says "low sodium" or "reduced sodium" is a good choice! You must look at the label! A can of reduced-sodium soup can still have more sodium than you need in a week. In fact, many low-fat products HAVE INCREASED SODIUM to add flavor. And many low sodium foods have added more fat for flavor!!
Next, make the obvious choice...look at all of the ketchup bottles and select the one with the least sodium, per equal serving (compare tablespoon to tablespoon). You don't have to give up most things--just make smart choices.
Wheat bread is generally lower in sodium than white or sourdough, and has more fiber. Some wheat breads are lower than others, per slice. Wheat bread with flax is low and tasty! Spread some low-sodium peanut butter and you haven't lost taste--just sodium! Jif has one called "Simply Jif" which is lower in sodium AND lower in sugar...and it's awesome! Private Selection Organic Peanut Butter from Ralph's/Kroger is also a smart choice. Slice up a banana and put it on that peanut butter sandwich, and you'll have energy to spare!
Don't be fooled by "organic"!! That doesn't mean anything other than "no chemicals". Not all organic foods are low in sodium. Read the labels!
Fresh veggies are the obvious best choice, but if you can't find good quality, or are pressed for time, head for the frozen food aisle. NOT the cheese filled, sauce-laden stuff. Buy the frozen corn or green beans with nothing added--I'll give you lots of easy, quick ways to flavor them, so fill the freezer now with your favorites. Trader Joe's has some awesome frozen asparagus spears...squeeze a fresh lemon over them in a glass dish, add some pepper or Mrs. Dash and microwave covered for about 3 minutes...excellent!
Why low sodium menus?
Almost a year ago, my oldest son was diagnosed with something that sounded like an incantation from "Harry Potter": membranous glomerulonephritis. Usually a secondary illness to other life-threatening diseases, his case was deemed to be "idiopathic"--"no known cause". But the illness is very serious, causing his kidneys to not function normally, and with no "cure", we have had to find ways to manage the illness and hope that it will go away someday.
As a result, he is on cholesterol and blood-pressure medications, is not supposed to have red meat or alcohol, and must LIMIT HIS SODIUM INTAKE TO 2000MG PER DAY. Otherwise, he is a healthy, physically-fit 24-yr-old, without an ounce of fat...go figure how he got this?!
If you talk to doctors and nutritionists (I'm neither one, by the way, just a mom!) sodium/salt is killing more people than tobacco, and we should ALL be limiting our sodium to less than 2500mg per day. Many people say that they don't use table salt anymore, but it's not just the table salt. Go read the nutrition label on any loaf of bread and see how much is in one slice. Then add some mayo, lunchmeat, cheese, lettuce, and total it up. You'll be surprised how high it can be, but we've found ways to cut the sodium and still eat yummy things, and want to share with you.
One of our favorite things used to be a veggie burrito from a "fresh-mex" chain--flour tortilla with black beans, cheese, lettuce, salsa and rice--sooooooo good but sooooooo bad!! That thing has 3500mg of sodium!! We're not even counting the fat or cholesterol, which is also something to monitor. But if you get a corn tortilla instead, cut the beans in half and add more fresh salsa (pico de gallo--that's chopped tomatoes, onions and cilantro), you can drop the sodium count down to about1500mg or less. Still too much for one meal, BUT IT'S BETTER THAN WHAT YOU MIGHT HAVE ORDERED!!
So here's what this website is for: to help you lower your sodium intake without sacrificing taste.
I'll share what we have learned including how to make delicious, EASY meals, shopping and finding the best ingredients, and healthy but tasty ways to season your food. Once you start eating this way you'll never go back!! Your taste buds will no longer be numbed by salt, and you'll rediscover the true flavor of the food you eat. Kind of like when smokers quit--they seem to get a heightened sense of smell. It's really easy...I promise!!
As a result, he is on cholesterol and blood-pressure medications, is not supposed to have red meat or alcohol, and must LIMIT HIS SODIUM INTAKE TO 2000MG PER DAY. Otherwise, he is a healthy, physically-fit 24-yr-old, without an ounce of fat...go figure how he got this?!
If you talk to doctors and nutritionists (I'm neither one, by the way, just a mom!) sodium/salt is killing more people than tobacco, and we should ALL be limiting our sodium to less than 2500mg per day. Many people say that they don't use table salt anymore, but it's not just the table salt. Go read the nutrition label on any loaf of bread and see how much is in one slice. Then add some mayo, lunchmeat, cheese, lettuce, and total it up. You'll be surprised how high it can be, but we've found ways to cut the sodium and still eat yummy things, and want to share with you.
One of our favorite things used to be a veggie burrito from a "fresh-mex" chain--flour tortilla with black beans, cheese, lettuce, salsa and rice--sooooooo good but sooooooo bad!! That thing has 3500mg of sodium!! We're not even counting the fat or cholesterol, which is also something to monitor. But if you get a corn tortilla instead, cut the beans in half and add more fresh salsa (pico de gallo--that's chopped tomatoes, onions and cilantro), you can drop the sodium count down to about1500mg or less. Still too much for one meal, BUT IT'S BETTER THAN WHAT YOU MIGHT HAVE ORDERED!!
So here's what this website is for: to help you lower your sodium intake without sacrificing taste.
I'll share what we have learned including how to make delicious, EASY meals, shopping and finding the best ingredients, and healthy but tasty ways to season your food. Once you start eating this way you'll never go back!! Your taste buds will no longer be numbed by salt, and you'll rediscover the true flavor of the food you eat. Kind of like when smokers quit--they seem to get a heightened sense of smell. It's really easy...I promise!!
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