Recipes

What steps can I take to lower my salt intake?

Black beans, ground turkey, blk rice and corn bread

With each post – always check with your physician.  The information I share is taken directly from the FDA’s website.

  • Eat more fresh fruits and vegetables.
  • Consume foods that are rich in potassium. Potassium can help blunt the effects of sodium on blood pressure. The recommended intake of potassium for adolescents and adults is 4,700 mg/day. Potassium-rich foods include leafy, green vegetables and fruits from vines.
  • Flavor food with pepper and other herbs and spices instead of salt.
  • Choose unsalted snacks.
  • Read food labels and choose foods low in sodium.

For those folks to are old enough to receive the AARP Bulletin for the month of October, there is an article under “Your Health” that is titled Salt V. The State of Your Health. It is laid out as if in a courtroom: Whereas; opening arguments, the evidence, the case for the defense, the wrong murder weapon, the verdict.

For me, we all have to take responsibility for our own health and a good relationship with your doctor as each and everyone one of us are different with our health needs and issues. We all know that salt is a needed ingredient for our bodies, but how much? Read the article and make your own decisions and have that discussion with your primary care doctor.

How can I tell if a food is low in sodium or high in sodium?

The Nutrition Facts label that appears on food packaging also lists the “% Daily Value” for sodium. Look for the abbreviation “%DV” to find it. Foods listed as 5% or less for sodium are low in sodium. Anything above 20% for sodium is considered high. Try to select foods that provide 5% or less for sodium, per serving.

Reminder for the Antelope Crossing Spooktacular this Saturday, October 14 from 11 am to 3 pm. Plenty of fun for the children with a 2pm Kids costume contest, raffle prizes, carnival games, entertainment state, face painting, craft, health fair, and vendors. Tell a friend – and feel free to share www.SodiumFreeSpices.com – mark your calendars!  Hope to see you there.

The dish is black beans with ground turkey and black rice either on the side or mixed together, along with some corn bread.

 

 

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