I can’t remember when I did not love salt to bring out the flavor of my food and sugar to sweeten so many things. In recent years, both have taken a real hit, and I am doing my best to watch my intake of both. When I was young I remember my mother salting almost everything. Now that I am watching my health so closely, I almost never take the box of salt out of the cupboard. I’m sure the box that I have will last me year. I have learned that I usually get too much salt just in the food that I eat. I avoid most processed food because of the sodium and the lack of fiber and nutrients.
Shake the Salt Habit
Too much sodium can cause high blood pressure, stroke, and heart disease. The recommended amount of sodium per day is less than 2,300 milligrams, but most Americans average about 3,400 milligrams of salt per day. It may take time to adjust your taste to less salty foods.
Read Nutrition Facts labels to find the sodium content of foods. Some foods are very high in sodium, especially processed foods, which provide over 70 percent of Americans’ sodium intake. For instance, a slice of Tombstone Supreme Pizza has 640 milligrams of sodium. A one-half-cup serving of spicy marinara sauce has 460 milligrams of sodium, and 16 reduced-fat Wheat Thins have 230 milligrams. A four-ounce serving of lean ham contains 1,060 milligrams of sodium, nearly half of your sodium for a whole day. Carbonated beverages, both regular and diet, may also contain sodium. Even if you never use a saltshaker, you may be getting too much sodium. Look for low-sodium options.
When you prepare your own meals, it is easy to control the amount of salt used. I like to use herbs and spices to give my food flavor, and only add salt when absolutely necessary. When eating at restaurants, ask that no salt be added to your meal, or order low-sodium options, if available.
Sugar: The Bittersweet Story
Cookies, candy, doughnuts, gooey desserts, and sweet drinks can be a real temptation. Even though they may say “sugar free,” they often contain other ingredients that may sidetrack your weight- loss plan. Additionally, they do not provide your body with the nutrients it needs like the nutrient-dense foods you could be eating. Replace sweetened drinks with water, and grab an orange the next time you are craving sweets.
Treats are hard to live without, so find a healthy substitute. When I gave up my regular habit of malts and milk shakes, I came up with a banana “shake” made from a frozen banana and soymilk, so I could still have a treat in the evening. I also make a cottage cheese
View Dian’s weight loss journey on a new video by BYU
Dian is writing a new book that will be released in March. The title is Tipping the Scales in Your Favor, Small Steps that Make a Big Difference to Your Health, Your Weight and Your Happiness. You can preorder it by going to http://dianthomas.com/weight-loss.htm
Dian will also give you private access to a special area on her website for only those who have purchased the book. There are more than 40 articles there waiting for you to get started. Act today, so you can take advantage of her creative ideas that took her from 326 to 200 pounds. Dian shares her step-by-step plan that took her to a “new life.” One lady who wanted to start on Dian’s program today said that she was going to read one article every day.