by Paula | November 8, 2012 1:23 am
“It takes three weeks or so for your taste buds to adjust to a new salt habit”, according to Vandana R. Sheth, R.D., Certified Diabetes Educator and a spokesperson with the American Dietetic Association.
There are 2,300 milligrams of sodium in about 1 teaspoon of salt and the max daily amount for healthy adults, according to USDA dietary guidelines. Most adults in the US consume 3,400 per day. 77% of the daily sodium comes from processed or restaurant foods.
Sheth’s tips about reducing salt intake are to combine whole foods such as a can of chopped tomatoes into a jar of spaghetti sauce. You can also reduce the amount of salt added to recipes when home cooking, asking for salt to be reduced in your meals prepared in fine-dining restaurants and searching menu boards for lower-salt options at fast food restaurants.
Adding salt to your meal without having tried the food first is “a habit” that should be unlearned. Try covering half the holes on your salt shaker from the inside to help reduce how much salt your family adds to their meals. Utilize spices, Tabasco, fresh herbs or flavored vinegars instead of salt. Mrs. Dash Caribbean Citrus is my go-to spice for eggs, vegetables, straight onto salads and on meats and seafood.
The best plan to reduce your total salt intake and reduce your health risks is to eat whole foods and move away from pre-packaged foods.
Strength Training- Biceps/shoulders
*Well trained shoulders balance your look in a summer shirt, and create strength for your upper and lower quadrants (back, arms and neck)
3 way biceps curl- 26lb bar
Biceps curl in plié- 12 lb.
Hammer curl- 12 lb.
Seated concentrated curl- 12 lb.
Shoulder raise on stability ball-12 lb.
Plié shoulder push-8lb
Standing dumbbell hammer curl- 8lb
Whey protein shake (150 cal)
1 cup egg whites, spinach, mushrooms, 1 tbsp. chia seeds (155 cal)
Whole wheat, thin bagel, 1 tbsp. organic almond butter (210 cal)
peach (64 cal)
small low- carb, whole wheat tortilla- use ingredients for a wrap (88 cal)
1/2 cup rinsed black beans (190 cal)
2 0z. albacore canned tuna, in oil packed, drained (90 cal)
1 glass Merlot (100 cal)
5 oz. Halibut, broccoli slaw, steamed in parchment paper, in 400 degree oven with tarragon vinegar drizzled before cooking (190 cal)
1/2 cup baked butternut squash, Waldon Farms Maple syrup, 1/2 tsp. EVOO- 400 degree oven, 15 minutes (211 cal)
1/2 cup whole wheat penne, shitake mushrooms, cream sauce made with 0% Greek yogurt, garlic, 1/2 teaspoon no-salt butter (260 cal)
4 oz. non-fat frozen yogurt, fresh blackberries (140 cal)
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