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Meal IdeasCITRUS SALAD WITH SHRIMP - Metabolism SeriesRead Recipe » OATMEAL RAISIN SQUARES - Metabolism Series Read Recipe » ASIAN HUMMUS & GRILLED VEGETABLE SANDWICH- Healthier Skin Series Read Recipe » PASTA WITH TUNA AND OLIVE VINAIGRETTE - Healthy Skin Series Read Recipe » PAN-SEARED SCALLOPS WITH WALNUTS - Healthy Skin Series Read Recipe » HALIBUT WITH HERBS AND CAPER PESTO Read Recipe » ROASTED ASPARAGUS WITH PINE NUTS Read Recipe » |
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Mendon Community NewsShake the Salt HabitSodium: How much is Too Much?  The human body requires somewhere around 500 mg per day to function normally. That is the equivalent of ¼ teaspoon of salt. Not much, right? The typical North American diet cedes somewhere around 4,000-7,000 mg daily. Yes, 8+ times more than is needed. Salt does serve a purpose in physiology. It keeps your fluid levels and blood pressure balanced and helps transmit nerve impulses. However, too much salt forces your body to retain fluid to keep the body in balance. This, in turn, causes the body to work harder to move all of that fluid around which drives your blood pressure up. So how can you reduce sodium in your diet? • Spice it Up: Substitute herbs and spices to add flavor, instead of salt. Try garlic powder instead of garlic salt. Same with onion. Then trial cumin, basil, lemon and many more herbs and spices. You will be amazed at the flavor burst you achieve without the added salt. • Dress it Up: Make your own salad dressing. Use flavored vinegars instead of salt, with oil. • Freshen it Up: Add fresh fruits and vegetables to your diet to help add fluid without sodium to your body’s likely-already taxed system. • Liven it Up: Opt for fresh or frozen fish instead of canned or dried, which harbor more sodium. • Smarten it Up: Re-educate yourself to flavors in your food. Be sure to taste your food before adding salt. You may just find you prefer the real taste without the embellishment. A few recipe ideas to get you on your way: Wake up your morning with Lean Protein Breakfast Scramble, made of All White Egg Whites and Cascadian Farms Frozen Hash Browns. You’ll start your day with lean egg white protein that will keep you full until lunch and minimal sodium. And bake up our Tex-Mex Tortilla Casserole for dinner, using No Salt Added beans and DelMonte No Salt Added Tomatoes with lean Shadybrook Farms Ground Turkey for protein. It’s a nice alternative to sometimes-salty Mexican food. Remember to check the sodium content on all packaged foods, as many times salt is used as a preservative or flavor enhancer. Your goal is to stay below 140mg per serving on each item. It’s not easy, in our society, to flush out sodium, especially if you dine out a lot, since more salt is used in restaurant food than at home. However, if you begin with simple reductions, you’ll find you feel healthier and your skin, and body will show it. Shake the Habit! Get Started Today! « Back to News & Headlines |