Weaning Off the Sweet Nectar *SOB*
"What kind of house has no salt? Low sodium freaks!"-- Sam Winchester, Supernatural (2005)
"Hey, everyone! You know, Tom, Crow, and I were talking about how the kids today don't know squat about sodium."-- Mike Nelson, Mystery Science Theater 3000 (1988)
"Has there been a rise in his fluid intake? SWEET JESUS! His sodium levels are through the roof!"-- Surgeon, BASEketball (1998)
As I have mentioned before, I am supposed to be on a low sodium diet. My whole life I have been, "as the kids say", Salt's Bitch. Notice how I have capitalized Salt... It has been an almost human force in my life and trying to control it is one of the hardest things I have had to deal with.
In the last two months I have been able to make major strides holding back the sodium demons. I signed up to use one of those websites that count all of your daily nutritional intake. You can use it for free if you go by the suggested daily allowance, but I needed a more interactive tool, so I have been paying the $5 a month, which allows one to adjust the nutritional value and add your own food items. It truly has been a Godsend.
The normal daily intake allowance for sodium is 2400 mg. Typically, someone who needs more restriction is put on 2000 mg a day. I am on 1500 mg per day, as recommended by my dreamy Dr. Mike. I have also adjusted the calories to be 1400 per day, cause I need loose my big ol' butt. As I have stated before, I see a personal trainer two times a week and she has been a fantastic advocate for me and the type of cheerleader you appreciate as opposed to want to kill.
Back to my quest for low-sodium. I have been very pro-active looking at cook books and websites that offer low-sodium items. My best cookbook find so far has been the American Heart Association Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet. Every recipe I have tried so far has been excellent. The flavors are still there! They have over 200 recipes from many categories such as meat, fish, desserts, salads, along with dressings, etc... etc. It has been a worth while purchase for me.I cannot give up my salty treats, I just have to work within the guidelines I have been given. A couple of the major finds have been the packages of the Mini Original Pringles at 120 calories and 140 mg of salt. These truly taste like they have about 1,000 mg. Yummy! I wonder if they use a very small amount of salt and then pulverize it to make it dust, so that the taste just envelopes those cute little chips, which number over 30 in the bag! They are truly a great find.
Another great find at 140 calories and 140 mg of sodium are the Snyder's of Hanover Peanut Butter Pretzel Sandwiches. I get the 8 oz. 12 packs. I expected it to be filled with sodium due to the pretzel, but it tastes like they relied on the peanut butter for the salty taste. The pretzel part has no salt nuggets on the outside. I was psyched when I checked out the sodium and saw it was only 140 mg. Another great find!I do have the 100 calorie Cheetos bag, but since it has 180 mg of sodium, I have put that as the highest amount of sodium per treat I will have. Nothing over that for a snack. This leaves out the Asteroids at 200 mg made by the same people and the Cheddar Cheese Mini Pringles at 220 mg.
I have also started using Herb-Ox Chicken and Beef Sodium Free Bouillon Granules as a spice along with some of the Mrs. Dash Products. My favorite Mrs. Dash is the Tomato, Basil, and Garlic version, but they are all pretty good. Exploring seasoning alternatives has been integral to my success.I now make my own chicken stock that is truly easy to do and filled with flavor. I roast a chicken with a lemon and head of garlic in the cavity and rub butter mixed with various seasonings on the skin and under the skin. Once it comes out, I discard the skin... well actually, the Prince Consort absconds with the skin. I don't have the heart or the energy to chase after and beat the crap out of him. I then pick it clean to use the lovely meat for various dishes throughout the week. I take the carcass and the all the bones, discard the lemon, but keep the garlic head in the cavity and put it in a stock pot with carrots, celery, parsnips, onions, and more garlic. I throw in every spice imaginable, add water so everything is fully covered, and simmer it for up to 3 hours with the cover loose. I do check to see if I have to add more water. I then drain through a sieve and discard everything that doesn't make it through. Remember, though, you want that silty sludge to make it into the broth. I believe that is the fabulous stuff that works wonders when you are coming down with a cold. I put in the fridge until the next day and then remove the fat that has magically risen to the top. It truly is easy, it just takes time.
I have yet to make beef stock, but that is on my agenda.
I still enjoy having a sandwich everyday for lunch, but I have been told that the majority of deli meat is out. I found a fabulous no salt added roasted turkey breast that is made by Plainville Farms. It truly tastes like someone took your Thanksgiving Day Bird and put it on the slicer. It is so fresh and clean. To die for and only 60 calories and 55 mg of sodium per 2 oz.! Another good deli meat I have found is the Boar's Head Deluxe Cap-Off Top Round Roast Beef with only 80 calories and 80 mg of sodium per 2 oz.. Lovely, pink, and naturally tasty. Don't forget about bread! Stop & Shop makes a wheat and oatmeal No Salt Added bread that is big and good. The Vermont Bread Company also makes a No Sodium Added bread. It is dark and hearty, but smaller than the Stop & Shop. I go for size baby! ;^Þ With some Grey Poupon Honey Dijon Mustard at only 5 mg per teaspoon, any sandwich will be a delight!
I was thrilled to find out that Bumble Bee has a low sodium Chunk Light Albacore tuna that is excellent! It tastes just as good as the regular and has only 35 mg per 2 oz. serving as opposed to 250 mg. So, get those tuna melts and casseroles going. Use the lovely Lorraine cheese and Campbell's Low Sodium Cream of Mushroom soup. NOTE... I said Low Sodium Cream of Mushroom Soup as opposed to their 25% Lower Sodium version. Don't make the mistake! It would be 650 mg for 1/2 a cup ask opposed to 60 mg for an entire can. I always spice up this soup and it works beautifully as a base for many dishes!
Oscar Mayer also makes a Low-Sodium Bacon that is magical. I am forever spouting how I am a bacon whore... and I can honestly say, this is a good as the fully cured, salt laden bacon I have always enjoyed. It is 170 mg for two slices as opposed to 290 mg for the same amount.
My latest find was a pasta sauce. I have been getting no salt added cans of diced tomatoes and using them in a blender with various spices. I have used this concoction as a pizza sauce, by adding in a bit of sugar. It hasn't been perfect, but it has sufficed. I was so thrilled to find that Francesco Rinaldi makes a No Salt Added Traditional sauce with only 25 mg per 1/2 cup of sauce. Up to this point the lowest sodium sauce I could find had 110 mg per 1/2 cup, so this is huge! Great with pasta, pizza, grinders. This is going to be a staple in my castle now.I have probably overwhelmed you all with the information. Just wanted to share what I found, since I want my people to be healthy! If there is one thing you can do for yourselves, it is to start looking at the sodium listed on your food products. You will be shocked! I can see a bit for preservation, but cripes, we aren't in the Middle Ages! I am convinced it can be cut back... and we will live!!!
FYI, stay away from canned vegetables and use frozen. They are so much better for you and taste fresh!
Be safe and cool my children and put down that salt shaker!
P.S. ALL PICTURES USED BELONG TO THE COMPANIES I REFERRED TO. I JUST BORROWED THEM! YOUR QUEEN IS NOT A THIEF!
posted by Queen of the Land | 6:17 PM
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