Better Your Health: Alternatives To Reduce Sodium Intake

Being a first time dad led me to be concerned about the food that my three year old daughter eats. Among the ingredients which caught my attention the most is the sodium. And little did I know that…

Sodium has been getting a lot of attention lately. It is said that most of us eat far more than our bodies need, which may cause or exacerbate a host of health problems. In fact, excessive sodium may reduce your absorption of calcium, cause you to retain water, and stress your kidneys.

Because of these health concerns, more and more people are trying to shake their sodium habit. But how? Here are some tips.

1. Know where it’s hiding

Excessive sodium intake does not come from the salt shaker alone. One of the problems with sodium is that it lurks in pre-made foods, from fast food to frozen dinners. Even store-bought sweets can contain a decent amount of sodium. Some common foods that contain sodium are:

* Pickles

* Canned foods

* Deli meats

* Deli foods like chicken wings, potato salad, and so forth

* Poultry injected with “broth” or “saline/salt solution”

* Frozen meals and pre-prepared foods (not whole frozen fruits and vegetables)

So make sure to read labels when they’re available, and to ask about sodium content on unlabeled foods such as restaurant fare. Many canned foods are now available in “no salt added” varieties. (Many labels list their sodium content in grams. It helps to know that 1 teaspoon of salt is about 6 grams.)

2. Boost flavor

When cooking at home, try to focus on enhancing flavor in other ways besides pouring on salt. Begin by using whole, fresh foods; pre-made, pre-packaged, pre-cooked foods tend to have added salt. Here are some flavor-enhancing tips.

* Lemon juice can really help satisfy the urge for a salty taste. On foods such rice, whole grains, fish, and steamed or sauteed vegetables, try a generous squeeze of lemon juice before adding any salt. Lemon juice also helps enhance the flavor of many soups.

* Vinegar is another tart taste that helps your taste buds cope with less salt. Apple cider vinegar has a more complex flavor than white. Try it sprinkled on fish and vegetables, and added to soups.

* Tomatoes also add tartness, acidity, and flavor complexity to a variety of dishes. Use fresh, ripe tomatoes or no-salt-added canned ones for most recipes. Diced green tomatoes can also add tartness to dishes.

* Flavorful herbs and spices can reduce your desire for salt. Mustard, ginger, cumin, onion, garlic, and other strong-tasting herbs and spices help keep your mouth happy with less sodium.

3. Use different salts

The use of sea salt, kosher salt, rock salt, Himalayan salt, and other varieties is said to reduce sodium intake due to the greater flavor of these salts. In other words, you may find you don’t need to use as much salt to achieve the most flavor. Coarse salts like kosher, when sprinkled on the outside of foods, add crunch and salty flavor in small amounts.

Another source of salty taste is in dried sea vegetables, like kelp. You can get these pre-granulated, and sometimes even in a shaker like salt.

The I Love to Eat Diet That Works Everytime

You could drug it with some obesity medication, and try to suppress it, but risk the horrible side effects like insomnia, terrible headaches or even high blood pressure. On the other hand you could really try to overcome the callings of the monster with pure willpower, by just saying no to it and to those high-kilojoules foods it usually wants, but you would probably end up feeling deprived. Then you could also try and cage it by following one of those very cruel artificial eating regiments that they call a diet. Oh, what a horrible word diet is. 

The there is the option of doing something very unusual, to some it might even sound strange, lets dot he natural thing that has been proven to work, time after time. By not even trying to defeat this monster, your appetite, lets satisfy it instead. To many of us this would sound absolutely absurd, how in the world can you lose weight and satisfy your appetite at the same time. Well, let me show you how it is possible to feed the monster and stay healthy, fit and even lose weight.

The missing ingredient in weight management is that feeling of fullness at the end of a meal, to feel satisfied and full with fewer calories. What creates that satisfied full feeling is mainly volume, the simple bulk of the food you eat. In other words, if you consume low energy density meals, that are low in kilojoules but has lots of substance, you will readily satisfy your appetite without the weight gain. 

Lets take a look at a few examples of such high-volume, low kilojoules, appetite busting foods.

Soup creates that satisfied full feeling in just about every way any food can. There are several reasons for this, first your eyes see the big portion, and then you smell the steamy aroma which generates a lot of sensory stimulation. Then the large volume of the fluid fills your stomach, and with an ingredient rich soup, it takes longer to digest, thus keeping you full and satisfied for longer.

Light versions of soups are recommended, like minestrone, potato leak, corn chowder, mushroom barley and gazpacho soup. Remember to watch out for those cream based soups as they are loaded with fat and kilojoules. Having a soup as a light meal, snack or starter will tame your appetite, keeping you full and satisfied for longer.

Anyone who drinks a glass of Vegetable juice before lunch, will intake an average of 600 kilojoules fewer with mealtime. With this juice salt content and temperature is not a factor. What works in doing this is the low energy density and modest dose of fiber content of the juice, and a bonus is that it tastes good too.

Bran flakes are a terrific source of fiber, and they give you a lot to eat for very few kilojoules, and like all high fiber foods, they tend to take the edge of your appetite monster as well. One of the easiest ways to get your daily fiber is to eat a good healthy breakfast that is high in fiber. A person who has such a breakfast takes in about 400 fewer kilojoules for breakfast and lunch combined. 

Having an appetite suppressing fruit protein smoothie for breakfast knocks out hunger because it is nutrient dense, and like al meals that balance protein, fat and carbohydrates, it helps keep your blood sugar levels steady as well. Here is a good option for a healthy delicious fruit protein breakfast smoothie. Take a scoop of protein powder, 6 bananas, a cup of strawberries (frozen or fresh), ¾ cup of water and two teaspoons of almonds. Combine all these in the mixer and enjoy.

Appealing sweet and juicy berries and other fruit may be the ultimate smartest snack of all. Along with the high water content, berries have lots of fiber, as does other fruit and they are really filling with very few kilojoules. Just picture this snack, 10 large jelly beans, 20 tiny fat free pretzel twists, and about 3 cups of fresh strawberries or any other fresh fruit. That is not enough jelly beans or pretzels to make even a dent in your appetite, but the berries or fresh fruit will do just that. 

Salsa, the fiery chemical in red chilies, the spicy stuff added to either breakfast or lunch will make you eat less afterwards. These make you cut on hunger between meals, and tend to pare down the number of kilojoules you eat at the next meal. Chilies act as a non pharmacological stimulant, which boosts the activity of the sympathetic nervous system. This makes you feel less hungry and more satisfied and full. Have some omelets with hot sauce, or top baked potatoes with fresh salsa for breakfast, a small meal or just to snack on. 

Many OF us, including myself, just cannot stop eating and are not fully satisfied until we’ve had that something sweet. This does not necessarily have to be a bad thing, how lucky for low fat frozen desserts that is one of the best ways to satisfy that sweet tooth without pilling on the extra kilojoules.  Seventy grams of ice cream weighs in at about 460 grams, whereas half a cup of chocolate frozen yogurt would add 480 kilojoules to you dinner. 

So have a satisfying amount of low energy density food at your meal, and then finish it off with a nice low fat frozen dessert and you are well on you way to lose that extra weight, and you are full and satisfied and the monster will not complain at all. You won’t even know that he is there. 

Weight Loss by Eating Healthy

People all of the time got this repeated obsession with weight loss and diets. Although quite a number of diets have come and gone, many people who are clueless on how to lose weight. Some diets provide just temporary effects; consequently more people come back to their original weight after just a couple of weeks. Although various diets suit different people’s varied demands and lifestyles, eating healthy is among the most reliable methods to slim down. Not only does eating healthy maintain the excess pounds off, but it too permits people to love what they have.

There are various hints for eating healthy. One of that is to take a lots of water, which keeps a person from getting dehydrated. In addition water helps the body to eliminate toxins. People who exercise lose water when they sweat, therefore they need to drink sufficient water to balance it out. Furthermore, many people who want to lose weight hold in their appetites by drinking water. Since water contains no calories, people can do no wrong on drinking water. People who are used to drinking carbonated drinks rich in sugar might feel changing to water a bit difficult; many who do not like the taste of plain water may choose to add a few drops of lime or lemon juice to perk up their drink.

Incorporating a lot of fruits and vegetables in the diet too allows a person to slim down. Since these are low in calories and plentiful in fiber, hence allowing a person to feel full without having to binge out on unhealthy junk food. Fruits and vegetables also greatly assist in a person’s metabolism, so he or she are not likely to gain weight. Furthermore, fruits are good for us alternatives to sweets, since fruits also fulfill the cravings of people with a sweet tooth.

Cutting off on a few types of food is also necessary to eating healthy. Fried food is quite fatty, and therefore adds greatly to the excess poundage. Baked or steamed food is a better alternative, since it allows the food to keep its flavor without adding fat. Avoiding fat in meat as well works wonders; lean meat is a better alternative for meat-lovers.

Sugar-rich foods suchlike doughnuts and cookies can be replaced with fruits (as said above). People may also cut down with their intake of beer and other alcohol. Nevertheless, for people who find out it difficult to let go of their cravings for sweets or alcohol, they could just limited their intake. A person can indulge in a treat once in a while so as not to feel deprived and grumpy; as long as sweets and alcohol are not taken in excess, there should be no problem.

Additional crucial matter to remember once one plans to lose weight is to never skip meals. Many people believe that skipping meals is a great method to lose weight, merely it’s rather the opposite. Skipping meals (particularly breakfast) will just backfire, since it slows cut down the body’s metabolic process. Furthermore, a person who skips meals probably resort to binge eating later in the day. Eating small portions of food throughout the day is better and more pleasurable.

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