Recipes

3rd and final Series to reduce sodium

Try light or reduced sodium condiments, add oil and vinegar to salads rather than bottled dressings, and use only a small amount of seasoning from flavoring packets instead of the entire packet.

Choose low sodium or no-salt-added nuts, seeds, and savory snacks (such as chips, crackers, and pretzels) – or have carrot or celery sticks instead.

Consume smaller portions of foods and beverages that are higher in sodium or consume them less often.

When eating out, ask that your meal to be prepared without salt and request that sauces and salad dressings be served “on the side,” then use less of them. You can also ask to see nutrition information (available in many chain restaurants), and then choose options that are lower in sodium.

Water Weight Loss:

You may not notice that on some days your favorite ring feels a little tight, while on other days it fits perfectly. This is due to the fluid retention and water weight caused by eating too much sodium. When you reduce your sodium intake, your kidneys are able to get rid of excess water, rather than retain it. This loss of water weight can improve the way you feel, as well as the way your clothes fit. While the numbers on your scale may go down when you lose water weight, it is important to note that reducing sodium intake does not result in fat loss.

People with normal blood pressure, moderately high blood pressure and full-fledged hypertension can substantially reduce their blood pressure by cutting salt intake. The Dietary Guidelines recommend that people with hypertension limit their intake of sale to less than 1,500 milligrams (600 milligrams of sodium) a day.

Remember, sodium is an essential nutrient and is needed by the human body in relatively small amounts (provided that substantial sweating does not occur). Sodium is important for many body processes, such as fluid balance, muscle contraction, and nervous system function. And, as a food ingredient, sodium has multiple uses, such as for cunning meat, baking, thickening, retaining moisture, enhancing flavor (including the flavor of other ingredients), and as a preservative. FYI – Ms V’s Spice is Nice™ Sodium Free Seasoning One Step Seasoning, has no preservatives. visit: www.SodiumFreeSpices.com

See ya at the DIVA Market on Saturday, October 28 at 11am – 1817 Del Paso Boulevard – Sacramento.

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