Please Pass The Salt

Good Morning!

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?

5 Comments (+add yours?)

  1. funfreshfit
    Mar 01, 2012 @ 17:29:58

    Love this post!! I’ve been really curious about the affect of sodium on my body and this is super helpful! I’ve definitely been keeping my eye on my sodium intake (even though I wasn’t 100% sure why) but im totally guilty to having a bowl of progresso (the lemon chicken orzo is to die for!) every once in a while and am starting to regret that habit. For the most part though I’m really careful about it and try to stick to homemade or fresh products so I can have more control over what’s going into my body!


  2. Erica @ For the Sake of Cake
    Mar 02, 2012 @ 02:13:07

    Honestly, I’ve never been one to pile on the salt. For some reason, I NEVER seasoned my food with salt or pepper growing up. Now that I’m a teacher, I see students dump tons of salt all over their entire lunch tray! I usually try to purchase low-sodium products when there is that option!


  3. Khushboo
    Mar 02, 2012 @ 11:54:16

    I have a very low tolerance of salt and find that I enjoy eating foods according to their true tastes! Fresh herbs like basil and oregano are great ways to add flavor to food without overdoing it on the sodium! Also as a tip if you’re eating out: if a food is too salty, apparently adding lemon juice helps neutralise the flavor!


  4. Barney Kaleel
    Mar 06, 2012 @ 16:53:44

    Wohh just what I was looking for, thanks for posting.


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