Don’t sodium overload on Super Bowl Sunday!
Though the body has a daily requirement of sodium (up to 2,300 mg), Americans are regularly eating nearly double that recommendation, which can lead to a number of health problems. So many of the foods we eat in restaurants and that are packaged or processed contain loads of salt. Until there are rules passed that uniformly lower the amount of salt in foods, we have to watch out for ourselves.With the big game knocking on the door, it’s time to put together a plan to stop sodium overload! Most of the snack foods you’ll find on Super Bowl Sunday have tons of sodium, except maybe that vegetable platter! Your best game plan? Pass on salt! Here are some easy ways how:
Substitute your sandwich makings Whether you call it a wedge, hero, sub, or grinder, kick those cold cuts to the curb and load your roll up with fresh grilled vegetables and chicken. If cold cuts are a must, get the low sodium variety and load your sandwich with lettuce and tomatoes. Sodium saved 1080 mg/sandwich
Change the chicken wings Are wings essential? Try marinating skinless wings with a Mrs. Dash marinade for a sodium-free twist from your traditional barbeque or hot wings sauce. Sodium saved 300 mg/serving
Nix your normal nachos Buy soft corn tortillas (usually found near the shredded cheese section), cut them up and toss them in a hot oven on a baking sheet (sprinkle on a Mrs. Dash seasoning for extra flavor). If you use the broil setting, make sure to crack the oven door and keep an eye on them (trust me, I burned eight at first)! After they start getting crispy, flip them over and cook till they’re as crispy as you want. They taste just like those bags of tortilla chips without making your lips swell from the salt! Use them to dip or stack with veggies, a bean salsa, or add a light sprinkling of cheese. Sodium saved 105 mg/serving
Rethink potato snacks Swap potato skins for grilled or baked fries! Keep the skin on, slice potatoes into rounds or strips, then toss with a little olive oil and some salt-free seasonings (pepper, garlic, and rosemary is a great combo). Either bake in the oven or grill until they are tender — for a crispy outside, let the broiler work its magic for a few seconds on each side and you’re set! Sodium saved 300-500 mg/serving
Pop your own popcorn Forget the Chex mix and buttered popcorn! Pop some of your own popcorn and season it with your favorite non-salt flavors! Sodium saved 55-200 mg/serving
Dare to create your own dip Instead of using dip mixes, make your own dips with plain Greek yogurt, vegetables, onions, garlic and salt-free seasonings! Sodium saved 200 mg/serving
Switch and rinse When making anything with tomato sauce, go for the low sodium varieties or use fresh tomatoes; and when making a bean chili, rinse canned beans really well before using. Sodium saved 1000 mg
And remember, step away from the salt shaker, each dash can add 155 mg of sodium to your meal. Make a household pact to not use the salt shaker and try to use these tips in every day life — you can be well on your way to consuming less sodium in no time!
Though the body has a daily requirement of sodium (up to 2,300 mg), Americans are regularly eating nearly double that recommendation, which can lead to a number of health problems. So many of the foods we eat in restaurants and that are packaged or processed contain loads of salt. Until there are rules passed that uniformly lower the amount of salt in foods, we have to watch out for ourselves.
—Sara, 27, Newport, RI
Over the past month, you’ve been bombarded with parties — holiday soirees, work events, and New Year’s bashes. I love parties (as I am sure most of us do)! But as a counselor, I find that many people have a difficult time not overeating at them. And how could you not? When you’re surrounded by an abundance of food, good people, and tasty beverages, it’s so easy to overindulge.
As we ring in the first week of a new decade, many of us are making New Year’s resolutions — some a bit unrealistic. If you’re a person who has never gone to the gym, it’s probably safe to say that setting a goal to go the gym every day from now on is not an achievable long term goal. When it comes to setting goals, all or nothing thinking isn’t always the best technique. Even as a dietitian, I too need to touch base with myself. This year, because I am getting married, I am more conscious than ever about my body, and when I hopped on the scale this week I was appalled by the number. My first instinct was to hit the gym for a few hours, but I had to take a minute to remind myself that excessive exercise isn’t the answer. If I want to take the weight off and keep if off I need to find my weak points and work on those.
As we approach New Year’s, people always ask me what my drink of choice is. I love a good bubbly! Besides being low in calories, champagne seems to make me giggly and happy. But I need to be careful though because too much champagne bloats my belly and makes my head scream the next day.
—Meagan, 38, Newburyport, MA
Lately it seems like every other day I see a patient with high cholesterol. I guess it makes sense, since the population of obesity is growing and growing. Many of my patients have large amounts of adiposity (abdominal fat), intake excess calories, and are lacking in the physical activity department. Unfortunately these symptoms go hand in hand with more heart problems, more cancer, and more diabetes. It is alarming!
—Ramona, 33, San Diego, California
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