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How to combat too much sodium


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Yesterday was a bad day. I had about 6,700 mg of sodium. Today I have a headache and feel bleh.

Besides really being careful with sodium intake today and drinking lots of water is there anything else I can do to combat the sodium levels in my body? Maybe sweating will get some out too.

Maybe a fasting day? With just water and juice? I also went over my burn meter calories by about 400 calories and the fat grams were insane.

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DO NOT FAST. If you over eat your burn one day of the week it will not hurt your diet in the long run. And if you want to "detox" from your sodium intake drink plenty of water and try this food list:

Fruit
Fresh or frozen fruit.
Vegetables
All fresh vegetables. Vegetables thought to be particularly good detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables.
Rice
All forms of rice, including rice cakes, rice crackers and rice pasta. Brown rice is typically preferred.
Other Grains
Quinoa, amaranth, millet, and buckwheat can be used instead of rice. They can be purchased at a health food store or in some grocery stores.
Beans
Split yellow and green peas and lentils are easiest to digest and require the least soaking time. Other good options include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans.
Nuts and Seeds
Unsalted nuts or seeds can be sprinkled over salads or eaten as a snack. Good options include flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Nut butters are permitted. Peanuts and peanut butter are usually not recommended.
Oil
Extra-virgin olive oil is a preferred oil.
Condiments
Vegetable salt, sea salt, vinegar, soy sauce or tamari, all herbs or spices.
Tea
Herbal teas, green tea.
Other Beverages
Water, lemon water, pure unsweetened fruit and vegetable juices, rice milk
Daily Detox Do's
Drink a minimum of 8 glasses of water per day, warm or room temperature.

Take the time to chew food well, especially grains.

Have you been working on cutting down your sodium intake? How have your health checkups and doc appointments been going? Any news, there? 

I would recommend against a fasting day, you had it right with being careful with sodium today and drinking lots of water. Eat lots of veggies and whole foods and start over fresh today. Everyone has an off day every once it a while, it's just a matter of picking yourself back up and going back to the original plan.

lalabanana,

I just got home and am responding. Thank you for your post. I re thought what I wrote while I was out doing errand. I think fasting would have sent me into over eating and with hypoglycemia that wouldn't have been good. The orange juice might have kept my blood sugar okay but no not a good idea.

I love everything you put on the list. Some of the things I was trying to eat today. I had broccoli, 2 apples, 2 skim mozzarella cheese sticks.

I'm having trouble when i'm out though. I thought I planned okay again today by taking 2 apples and cheese stix but no. We were out much longer then expected and that did not keep me full the whole time. So again :( I ate the crust from someones pizza. I am proud of myself I didn't eat the pizza eventhough someone was trying to practically shuv it down my throat lol. They kept asking over and over don't you want just one small slice.

Grrrrr I have been craving pizza so badly too. But I resisted well except for the crust. Then I ate 2 chocolate graham cracker sheets and 2 C elbow macaroni with low sodium pasta sauce on it and 1/3 cup cheese. I'm pretty much done eating for the day. I might have kashi go lean later. I'm at 2300 grams of sodium right now. I did take a water pill today so that will help get rid of sodium and was drinking water all day.

The sodium is hard for me to get under control. Yesterday scared me so bad when I saw how much sodium I had. Today I took an inventory of all the foods in my house and I really need to buy low sodium everything! It's hard right now financially and some things we are getting from a food bank and they don't normally give you low sodium things but when I can go shopping i'm stocking up on low sodium. I am trying my best though to stick with fruits, veggies and lean meats.

I went to the Doctor yesterday and they did a complete blood work. CBC and also checked my iron levels. I should know the results in a few days. Because of the financial stress we are under (aren't most people right now) he said he thinks it's just stress. He gave me an anti anxiety pill to help take the edge off. He also lowered my blood pressure medication as I told him it's causing extreme swelling and he said I don't need 10 mg only 5 because my blood pressure is okay on 5mg but to keep the salt intake down down down. LOL I told him i'm trying.

ty sybil. I was hoping to keep my sodium ot 1,000 or 1500 mg today but I wasn't able to. I will keep trying. I agree'd after I thought about it a fast would not be a good idea.

Original Post by lalabanana:


Vegetables
All fresh vegetables. Vegetables thought to be particularly good detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables.

Careful though! Broccoli and cauliflower might help with detoxing from sodium overload, but these veggies are also known to produce excess gas in the intestines and cause bloating.

Thanks but the bloating is the least of my worries right now. Just getting my sodium under control and staying within my calories is enough lol. I have not had a problem with broccoli or cauliflower making me bloated knock on wood but I have heard it does that to some people. Brussel sprouts does that to me though.

I hear you.  The hardest thing I ever had to do was reduce sodium for medical reasons.  In my quest for a low sodium diet, I discovered that most of the salt I was eating was from prepared, packaged and restaurant foods.  So I gave them up. 

I cook nearly everything from scratch now and add very little salt to anything.  I log all my food and now have no problem keeping my sodium under my doctor reccomended 1800 mg max.

If you have no medical problems, the reccomendation is 2400 mgs a day.

What you need to do is identify the individual high sodium foods you are eating.  Then you need to make daily meal plans.  Try logging your food before you eat it.  When I was working I did this first thing in the morning.  I made sure I had all the foods I planned to eat on hand.  If I was having lunch out, I'd plan for that.  If there was an unexpected change of plans during the day, I'd note it and correct my food log in the evening.

Try it!

Ah the sodium.  Good thing your BP is okay or you would have more to deal with.  Anything with "Light" or "Diet" on it is loaded with Sodium.  I want to slap whoever made the latest round of V8 commercials - and forget the "low sodium" version, it's half and still comes in over 500mg per 8 oz.  That stuff is worthless.

It takes time to get used to food without sodium in it, I still refuse to go butter w/o salt.   But if you are counting your calories, and watching what you eat, just make sure you are eating enough of those other low sodium things to keep you off pizza's and other comfort food stuff.  I'm cheering you on Kindal knock it out of the park.

clairelaine...

Bingo LOL. I was just thinking that today going through my cupboard looking at all the sodium in all the processed packaged foods. I was thinking i'm going to have to give them up as well.

I don't like homemade pasta sauce though so if you know of any that's really low in sodium please let me know.

I have already noticed foods tasting too salty now. When I ate that dang Western Burger at Denny's the other night I was thinking ughh this is really salty. Then what was it hmm oh ya sugar free jello lime. Wow it tasted so salty. I don't know if they have sodium in it or if it was just my taste buds. It was too salty for me to eat.

I definately need to plan better for road trips. Thanks for your advice.

paul-e,

Well my blood pressure is only okay because i'm on blood pressure medication, otherwise it would be very high.

Oh I know lol it seems everything that's lower in sugar they have upped the sodium to compensate. Discusting! I have low sodium V8 in the house right now lol. Argggghhhh

I like butter w/o salt. I can handle that no problem. I don't use a lot of butter to begin with. I prefer cooking with EVOO.

The one thing I have a problem with is eating veggies w/o salt. I have gone from eating with butter and salt to now just salt.

I'm going to Knock em out as I see em LOL Thanks

I had high bp and chloresterol. 

I searched around the internet for something other than the dash diet, something simpler than all those fancy recipes.

I stumbled upon the Raw Diet.  I suggest to google it, maybe buy a couple of books on it, and learn about it.  It will give a whole NEW perspective about eating.


You don't have to eat 100% raw , so DON'T let it scare you.  If you hit 50% that is good, since then you know 50% of your cals would be low sodium, no added chemicals, no cholesterol, and a ton of nutrients.


So what happened to me, well....  My bp is normal, my cholesterol is normal, and I lost 20lbs without even trying, so now my weight is very normal.

Please check out this site(one of many) :  Goneraw.com

and good luck to you!!

 

 

 

 

 

Original Post by kindal

The one thing I have a problem with is eating veggies w/o salt. I have gone from eating with butter and salt to now just salt.

I used to salt my veggies, too.  I switched to salt-free Spike (it's an herb and spice blend) and I like it way better than salt.  There are lots of salt-free blends near the spices at the grocery store, and all the ones I've tried are really good. 

Hey Kindal,

Ever tried putting a teensy squirt of lemon juice on your veggies? I keep a little bottle of bottled lemon juice around just for that. I still use some salt, but not nearly as much, and I don't need butter or oil or anything else. It is lovely on broc, green beans, asparagus, etc. For the leafy greens like kale or chard, rice vinegar or cider vinegar (or plain old diluted! white vinegar) is nice in small doses and there is something about vinegar that obliterates the need for much salt, at least to my tastebuds. :) Oh, and if you want to go out looking for rice vinegar, go to an Asian grocery store if you can-- it is often 1/2 the price than at the supermarket, where they consider it a specialty item.

Hang in there! You've got a lot to handle right now, but you can do it.  One step at a time. We're right here with you.

Thanks canadian,

I have looked at it before but maybe I will give it a second look.

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