This Is How We Do It
I have had several people come up and ask me, "How did you do it?" After losing 63lbs, I guess people start to notice your lifestyle change. My answer is always the same; a low sodium diet.
A healthy adult is supposed to take in only 3000mg (3g) of salt per day. Someone like me, who has restrictions because of a heart issue can only have between 1500-2000/ day. If you want to blow the shoes off your feet, google your favorite restaurant and look at the nutritional information. Chain restaurants, fast food and processed food have numbers that would almost gross you out - talking anywhere from 1000-3500/mg on any one meal. This is where you make the change. Right here, right now. Low sodium is good for you and reintroduces you to foods natural flavor.
Let me make this clear. Sodium doesn't only mean taking the salt shaker and adding to you food; there is natural sodium and added sodium in most of your favorite foods already. For example baby carrots and celery to canned goods.
So what do I do? Well, simple. I cut out fried foods, soups, cheeses (except low sodium Swiss), processed meat, mostly anything in a box or bag (mac &cheese, regular chips, etc.), canned veggies and beans, and fatty meat. I eat as fresh as possible and watch serving sizes. See the picture... there are lots of low sodium choices at your market. Trader Joe's and Whole Foods are good choices if you have access to those retailers. TJ's and Hy-Vee can also provide you with a low sodium list if you only ask!
{FAVORITE DINNER/LUNCH MEALS}
Panko Breaded Cod or Tilapia with fresh veggies and low sodium cous cous.
Tomato, Mushroom, Fresh Basil, Artichoke Hearts (drained and rinsed), and Garlic Pizza with a olive oil base and low sodium crust. Use fresh mozzarella cheese and slice thinly across the top. (As seen here: http://ourbestcasescenario.blogspot.com/2011/08/bird-is-word-werd.html
Any kind of Tacos! Just make sure to use low sodium salsa and corn tortillas! Jazz them up with fresh cilantro mixed in the lettuce, tomatoes and a tiny bit of sour cream (watch the sodium). You can even do a taco salad with the base being cilantro/lettuce on no sodium tortilla chips (CHEAP at Trader Joe's).
Good old fashioned PB&J - Jif makes a low sodium and so does TJ's. Add your choice of low/no sodium chips and hummus! (Had that today as a matter of fact!)
Salads with egg, garbanzo beans, broccoli, spinach, (Basically any low sodium item you like) and a vinegar based dressing
{SWEET TREATS}
Watch these because of the fat but...
Snickers and Drumsticks are the best in frozen ice cream treats for sodium.
Nestle's dark chocolate morsels are good snacking while TJ's has low sodium mini peanut butter cups with a serving size of 27!! (I only do half serving because of the fat)
Hershey's Special Dark (Get the little tiny bars and have only one or two a day!)
{BREAKFAST}
Old fashioned Quaker Oats with brown sugar, flax seed and sliced almonds
Frosted Shredded Wheats - Most brands are low sodium. I choose TJ's because there are no mystery ingredients.
{OUT TO EAT}
Panera - Strawberry Poppy Seed Salad (No Chicken, dressing on the side)
Jimmy John's- Super Veggie Unwich (No Mayo, light on the Guacamole)
Rock Bottom - Margarita Pizza (Lowest sodium item on the list besides the side green salad)
*Go local: Most places with cook you anything without adding any kind of salt to it!
In a nutshell: Watching your sodium allows you to inadvertently watch your fat, calories, and serving sizes -making it an all around healthy choice.
If it tastes salty, it probably is.
Watch your condiments!
Just because you are skinny, doesn't mean you are healthy.
Eating right by incorporating some things you learned in this blog could help you on the road to prevent many kinds of heart disease, high blood pressure and obesity.
Make sure you add a daily walk in to increase your chance for weight loss, pump your blood efficiently and decrease your chance at developing heart disease.
If you need support or have questions...please let me know!
I should really write a book. Anyone want to publish me? :)
A healthy adult is supposed to take in only 3000mg (3g) of salt per day. Someone like me, who has restrictions because of a heart issue can only have between 1500-2000/ day. If you want to blow the shoes off your feet, google your favorite restaurant and look at the nutritional information. Chain restaurants, fast food and processed food have numbers that would almost gross you out - talking anywhere from 1000-3500/mg on any one meal. This is where you make the change. Right here, right now. Low sodium is good for you and reintroduces you to foods natural flavor.
Let me make this clear. Sodium doesn't only mean taking the salt shaker and adding to you food; there is natural sodium and added sodium in most of your favorite foods already. For example baby carrots and celery to canned goods.
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| If you have any questions - leave me a message below! |
So what do I do? Well, simple. I cut out fried foods, soups, cheeses (except low sodium Swiss), processed meat, mostly anything in a box or bag (mac &cheese, regular chips, etc.), canned veggies and beans, and fatty meat. I eat as fresh as possible and watch serving sizes. See the picture... there are lots of low sodium choices at your market. Trader Joe's and Whole Foods are good choices if you have access to those retailers. TJ's and Hy-Vee can also provide you with a low sodium list if you only ask!
{FAVORITE DINNER/LUNCH MEALS}
Panko Breaded Cod or Tilapia with fresh veggies and low sodium cous cous.
Tomato, Mushroom, Fresh Basil, Artichoke Hearts (drained and rinsed), and Garlic Pizza with a olive oil base and low sodium crust. Use fresh mozzarella cheese and slice thinly across the top. (As seen here: http://ourbestcasescenario.blogspot.com/2011/08/bird-is-word-werd.html
Any kind of Tacos! Just make sure to use low sodium salsa and corn tortillas! Jazz them up with fresh cilantro mixed in the lettuce, tomatoes and a tiny bit of sour cream (watch the sodium). You can even do a taco salad with the base being cilantro/lettuce on no sodium tortilla chips (CHEAP at Trader Joe's).
Good old fashioned PB&J - Jif makes a low sodium and so does TJ's. Add your choice of low/no sodium chips and hummus! (Had that today as a matter of fact!)
Salads with egg, garbanzo beans, broccoli, spinach, (Basically any low sodium item you like) and a vinegar based dressing
{SWEET TREATS}
Watch these because of the fat but...
Snickers and Drumsticks are the best in frozen ice cream treats for sodium.
Nestle's dark chocolate morsels are good snacking while TJ's has low sodium mini peanut butter cups with a serving size of 27!! (I only do half serving because of the fat)
Hershey's Special Dark (Get the little tiny bars and have only one or two a day!)
{BREAKFAST}
Old fashioned Quaker Oats with brown sugar, flax seed and sliced almonds
Frosted Shredded Wheats - Most brands are low sodium. I choose TJ's because there are no mystery ingredients.
{OUT TO EAT}
Panera - Strawberry Poppy Seed Salad (No Chicken, dressing on the side)
Jimmy John's- Super Veggie Unwich (No Mayo, light on the Guacamole)
Rock Bottom - Margarita Pizza (Lowest sodium item on the list besides the side green salad)
*Go local: Most places with cook you anything without adding any kind of salt to it!
In a nutshell: Watching your sodium allows you to inadvertently watch your fat, calories, and serving sizes -making it an all around healthy choice.
If it tastes salty, it probably is.
Watch your condiments!
Just because you are skinny, doesn't mean you are healthy.
Eating right by incorporating some things you learned in this blog could help you on the road to prevent many kinds of heart disease, high blood pressure and obesity.
Make sure you add a daily walk in to increase your chance for weight loss, pump your blood efficiently and decrease your chance at developing heart disease.
My biggest support system and motivational inspiration comes from my friends and family.
Thank you!
If you need support or have questions...please let me know!
I should really write a book. Anyone want to publish me? :)
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