Tips for Low Sodium Meals

Salt, we need it to live, it makes food taste better, its in.... everything

But its important to watch the sodium we take in, because too much of it can cause swelling, bloating, and can lead to kidney problems, high blood pressure, and heart failure.

Don't get me wrong, I love salt, but I try not too use too much of it when I cook, because I know that once the food makes it to the individual plates, the habit of grabbing the rooster full of salt is hard to stop.

So realizing, that my creations are only going to be flavored to the diner's delight, I try to cook meals that are low in salt, or flavor it to my taste (except in baking, where it is often needed for science reasons)

Another way to avoid too much sodium is to take a look at the ingredients (something I always recommend if you want to eat healthy) 

• Monosodium glutamate (MSG) This should be avoided anyways, because its awful for you
• Baking Soda: Not that you should avoid it, but maybe before using salted butter on that homemade biscuit, try some honey or jam
• Baking Powder: Same recommendation as above
• Disodium phosphate: An anti-caking agent
• Sodium alginate: an emulsifier
• Sodium nitrate or nitrite: is a preservative that changes the color of fish and meat fights botulism 

Another good way to avoid sodium is using fresh herbs and veggies,  avoid using pre-mixed spice packets because they are usually made with mostly salt. 

Make your own! Make your own dressings, that way you can control how much sodium goes into them,  a simple drizzle of olive oil and balsamic vinegar are really help to bring out the flavor of fresh veggies, without covering them up like traditional dressings. Try out this Balsamic vinegrette from Emeril. 


 This Recipe for Mediterranean butter, made with Mrs.Dash's  low sodium tomato-basil seasoning, is simple and easy served over veggies or fish. Just mix butter and the seasoning, and spread over the fish and veggies! YUM! I think I would like to try this over the veggies and potatoes, in foil on the grill while camping!

Another way to limit the salt intake is to make your own food, salt is naturally a preservative, my making your own fresh breads, dinners, sauces, and snacks, you can avoid the salt-laden preservatives that fill convenience foods (it will also cut down that waist line)

Eat home, and if you don't pay for quality. I am a big believer in this, I don't eat 'sit down fast food' Chain restaurants that you find in strip malls. The food is not healthy, even the salads often times have more calories then a piece of chocolate cake. They also use tons of salt to make the food so delicious.  I going to make this zucchini casserole for diner once a few more zucchinis ripen. I am always over salting my zucchini (I don't really like them) but this is made with  Mrs.Dash's lemon pepper seasoning blend, and I think it looks so good! 

Condiments are also high in salt, but you don't have to eat a dry sandwich. Try using some aIoli in place of the mayo, fresh basil pesto is another yummy low sodium sandwich spread.


Its always important to watch what we eat, try out some of these recipes and you're on your way to a healthier heart, and tastier food!




“I wrote this blog post while participating in the Mrs. Dash and TwitterMoms blogging program for a chance to get a $50 gift card. For more information on how you can participate, click here

"10 Little Things that Lead to a Happier, Healthier You."

I decided to participate in this twitter party because since I've made these few small changes to my day, I have felt much healthier. They are simple, and I noticed a difference in about a month. I didn't do all these at once, I probably started them all over the course of a year (being pregnant helped me be healthier as well) I continue to try to stay healthy, because I know its easy to fall back into old habits.

1.  No Hydrogenated Oils. I know, you've heard it before, but cut them out for about three months, and when you eat them, you WILL notice how shitty they make you feel.
2. No High Fructose Corn Syrup: It was HARD to get over my addiction to Coca-Cola, at one point in my life I drank at least a twelve pack a day. But when I got pregnant with annabella I vowed to cut it out (I didn't do very well) When she was breastfeeding, any caffeine was noticeable instantly! So I cut it out, I had a sip of one about three weeks ago and it tasted DISGUSTING! 
3. Breakfast:  Personally I go with a bowl of maple oatmeal with: walnuts, flax seeds, hemp seeds, and cinnamon. And a glass of cranberry juice. I've found I have much more energy for the day with breakfast. Sometimes I'll have a grapefruit, but I find that oatmeal fills me up better.
4. Letting Daddy take the car: Another hard one, I am an almost everyday grocery shopper, I decide whats for dinner that day most of the time. At first the walk to the grocery store seemed long, but then it seemed half the time, not its pretty much across the street in my scope of things. Now that the weather is nice, I use my stroller as my cart, and walk all over downtown running my errands. Annabella loves going for walks, and I get great exercise. Its much easier to not have to get the baby in and out of the car every time we stop; and I don't feel bad about turning the car on and off all day.
5. Gardening: Fresh veggies from the garden have lots of amino acids and nutrients that go away within hours after being picked from the vine; and the difference is clear when you taste them. I also love the accomplishment of having a salad from my garden. I just mastered lettuce and it is SO YUMMY! Also, it turned out to be easier to grow then I thought. I have a great tan, and this slug battle while frustrating, is primitive and fun!
6. Yoga: I have a eight month old and a flat stomach! Well, almost flat.. either way I feel great about myself. The mamas at my yoga class are wonderful, and annabella loves having other friends to play with!
7. Acupuncture: I started having acupuncture done for my mood swings and back pain while I was pregnant. Everybody noticed a difference! The acupuncturist who I go to is so kind, she really cares and even has offered to come to my house if I need it. I don't think I'll be having her over anytime soon though, because I get an hour of ME time. After she puts the needles in, I get about forty-five minutes of relaxation with some music.... can you say Ahhhhhhh..
8. Local Bee Products: I'm all about buying local, but when you buy local bee products, everybody benefits! When you eat bee pollen, and honey from local bees, it help your immune system fight allergies! It really works, I swear by it. I love going to the farmers market and seeing what kind of honey my local bee keeper has in store. We are about to start keeping some bees ourselves! A friend of ours has been keeping them with his family since before he can remember! I'll be sure to keep you updated on them!
9. Cooking from Scratch: I use fewer preservatives, and fresher ingredients! Also my food tastes much better then anything that comes in a box. I feel such a sense of satisfaction, when I pull some pizza dough out of the oven that I have made from FLOUR! Besides that I am getting nice arms from all this stirring and kneading!
10. Water: My Nana always kept water in the fridge, thankfully, it has caused me to be addicted to water.  I drink at least 10 glasses a day, Most of them are at room temperature, which helps your body to absorb nutrients better. However, I do drink ice cold water when I'm hot, nothing cools you down better. BONUS: Ice water burns calories!

So there is my advice, I hope it helps some of you! To learn more about the campaign HERE

“I wrote this blog post while participating in the TwitterMoms and Tropicana Trop50 blogging program to be eligible to win 6 free Juicy Rewards points and a $30 gift card. For more information on how you can participate, click here.” 

Here is a code you can redeem to get one juicy point. Visit The Juicy Rewards page to learn how you can save money. Code:TWMOM-READR. (This one-time use code is valid for new accounts ONLY. Must be entered within 6 hours of creating your account. Limit one new account bonus code per new account. All accounts must be created and all codes entered UPDATE! twittermoms just let me know that I posted the wrong dates, the contest ends on the May 7th 2010 at 11:59pm EST, ::not June 30th as previously stated::)