Can you believe its March already?
Last night it was back to the grind at the gym & I had an awesome arm workout!
A new lift I added in this week- the dumbbell wall curls.
Wall curls are great as they make you have perfect form- no cheating! :)
Dinner last night came together in a snap! I’ve been craving a tuna salad all week- here’s what went into the mix:
It totally hit the spot!
Recently I’ve heard a lot of questions about sodium: How much do we need, why do we need it, and how to avoid it?
Sodium is needed to:
Help maintain fluid levels in our body
Help transmit nerve impulses and
Help contract and relax our muscles
Since sodium helps us retain water- if you levels are too low you may find yourself making extra trips to the restroom throughout the day.
On the flip side, however, is where you can get into trouble. The extra retained water can start to build up in your blood making it that much more difficult for your body to move the blood through the blood vessels which increases pressure on your arteries = Not a good thing!
Studies show the average adult consumes over 3400 mg of sodium per day……. that is WAY over the recommended amount of 2300 mg. (less is always better)
How much is 2300 mg you ask? 1 TBSP of salt= 2300 mg of sodium?
Don’t be! About 75% of the sodium in our diets are already added to our foods by manufacturers. Unless you are eating a diet with mostly fresh unprocessed foods, your sodium intake is most likely higher than it should be.
How to control your sodium intake:
Read the labels! You might be surprised to know how much sodium is in the foods you eat. For example, an oat bagel has a little over 500 mg of sodium, and soy sauce has around 1,000 mg of sodium. Thats almost half a days worth right there- YIKES! Some ingredients that indicate sodium are Baking Soda and Powder, MSG, Sodium Alginate and Sodium Nitrate.
Here are some foods high in sodium to watch out for:
-Salty & Smoked Meats and Fish: Lunch Meat, Bacon, Ham, Sausage, Sardines, Smoked Salmon
-Foods in a brine: Pickles, Olives
-Junk Food/Snacks: Potato Chips, Pretzels, Popcorn, Salted Nuts
-Condiments: Salad Dressings, Soy Sauce, Barbeque Sauce, Worcestershire sauce, Ketchup
-Canned Items: Soups, Beans, Broths
Low sodium diet tips:
Eat more fresh fruits and veggies
Use herbs and spices to season food instead of salt or Mrs. Dash Seasonings ** Pantry Staple for me :)
Always opt for the low sodium option when offered
Leave salt out of recipes (besides baking- this can really affect the taste)
Make your own soups and pasta/rice sauces
Buy beans in a bag- not a can
You might want to think twice next time before asking “Please pass the salt”
Do you watch your sodium intake or have you never really thought about it?
What are some of your favorite ways to add flavor without salt?