Choosing Soy Chip as an Alternative

From LOVINGSTRONG.COM



Jun 29, 2011 | By Brian Willett

Although potatoes are commonly used to make chips and other snacks, soy chips are a somewhat healthier alternative. Because soy chips are made from soybeans, they contain more protein. They also have less fat than potato chips. Although soy chips may not be optimal for all dietary plans, they are generally healthy. Check product labels; nutrition facts may vary by brand.

Low in Calories

Soy chips can be good for you because they are relatively low in calories. Each 1 oz. serving, about 20 chips, has just 110 calories. This amount is just 5.5 percent of the total daily suggested intake of 2,000 calories, so soy chips can be a suitable food for weight loss plans. A 13-minute session of swimming laps or 9 minutes of rollerblading would burn 110 calories.


Low Fat

Soy chips are low in fat, with 2.5 g in each 1 oz. serving. Soy chips are much lower in fat than potato chips, as each 1 oz. serving of the latter contains 10 g of fat.

High in Protein

Soy chips are high in protein. A 1 oz. serving contain 9 g of protein, which is 1 1/2 times the amount in one egg. Protein is a vital nutrient that builds cells, tissues and enzymes and can also be helpful in weight loss. According to research cited in the October 2004 edition of "Journal of the American College of Nutrition," high-protein diets can enhance weight loss by encouraging increased satiety and calorie burning.

High in Fiber

Soy chips are rich in fiber, with 3 g in each 1 oz. serving. This is 2 g more than a 1 oz. serving of potato chips provides. Dietary fiber is a vital nutrient, as it may help reduce your cholesterol levels, aids in managing blood sugar levels and promotes feelings of satiety, so it can aid in weight loss.

Rich in Iron

Soy chips can be good for you because each serving contains 10 percent of the daily suggested intake of iron. Consuming adequate levels of iron is essential, as low iron intake can result in headaches, dizziness, weight loss and low energy levels.

Sodium Content

Soy chips may not be ideal if you are on a low-sodium diet, as each 1 oz. serving contains 230 mg, which is 10 percent of the daily suggested intake of 2,300 mg. If you have health conditions such as kidney disease, you may need to consume less sodium.


Read more: http://www.livestrong.com/article/481910-are-soy-chips-good-for-you/#ixzz1ywpuYwIj

Recipe of the Week - Peach Frozen Dessert

Peach Soy Frozen Desert





Minutes to Prepare: 35

Number of Servings: 6


Ingredients

1 Can Peach Slices with juice
1.75 cup Soy milk
.25 cup Agave sweetner

Blend all ingredients together then pour into ice cream machine to process for 25 to30 minutes. Store in Freezer.

Number of Servings: 6

Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 115.7
Total Fat: 1.2 g
Cholesterol: 0.0 mg
Sodium: 43.7 mg
Total Carbs: 24.1 g
Dietary Fiber: 0.9 g
Protein: 2.9 g

Beating the Heat...

5 Ways to Beat The Heat-- With Food! (from self Magazine)
Tuesday, July 19, 2011 at 2:25 PM| posted by Sarah-Jane Bedwell

The heat is on! As the temperatures continue to climb this summer, staying cool because even more of a priority for all of us. But don't crank up the air conditioning to full blast just yet, what you are eating may make a difference in beating the heat. Here are 5 ways that you can stay cool with food.





Eat Light. You may find that you don't want to eat the same heavy meals in the summer that you crave in the winter. Listening to your body about this is important as sticking to several lighter meals throughout the day really can keep you cooler. After we eat, the thermic effect of food takes place, in which our body temperature rises as we digest the food- the larger the meal, the greater this effect. In addition, just say no to spicy food on hot days as the compound capsaicin (which gives spicy food its heat) can also raise body temperature and make you sweat!

Freeze Your Favorites. Something ice cold always sounds good on a hot day, but slushies and sno-cones can pack on the calories. Instead, try freezing your favorite fruits and veggies. I love freezing berries and snacking on them on hot afternoons for a nutritious way to cool down. And you can do the same with some veggies too! I have a friend who loves to freeze English peas and let them melt in her mouth!
Bonus: Homemade Ice Pop Recipes Under 100 Calories


Eat Your Water. Did you know that 20-30% of your fluid needs should be met through high water foods like fruits and veggies? Eating plenty of these foods can help you stay hydrated and cool throughout the summer. Some produce is as much as 85% water, so shoot for those with highest water content. Best bets include: watermelon, strawberries, raspberries, grapefruit, broccoli, cabbage, and carrots.

Make a Cooling Mask. Food can cool you down in more ways than just eating it. Foods such as yogurt and cucumber have cooling properties that are great for the skin as well. On a hot day, when you are feeling flushed; try making this cooling yogurt and cucumber face mask. To make it, chop 1 peeled, medium cucumber and combine it with 6 ounces plain yogurt and 1 tsp. nonfat powdered milk in a food processor and process until smooth and well combined. Remove mixture from food processor and put into a container and set aside. Wash and dry your face. Using your fingertips, apply the mask all over your neck and face, avoiding the eye area. Keep the mask on for 10-15 minutes and then wipe off with a warm damp cloth. Finish the process by splashing your face with cold water and drying with a clean, soft towel. You should feel cool and refreshed!

Eat Cooling Foods. Traditional Chinese Medicine (TCM) teaches that some foods have cooling properties (yin), while other foods have heating properties (yang). Heating and cooling in this case doesn't just refer to body temperature, but also the type of energy in the body. According to TCM, symptoms of heat energy in the body include flushed face or cheeks, irritability, and indigestion, while a few symptoms of cold energy include: fatigue, weakness, and restlessness. TCM states that eating the right heating or cooling foods can help balance out this energy. And I think it's a plus that the foods on the cooling food list also yummy on a hot summer day!

TCM cooling foods include: Bamboo shoot, banana, bitter gourd, clam, crab, grapefruit, lettuce, persimmon, salt, seaweed, star fruit, sugar cane, water chestnut, watermelon, lotus root, cucumber, barley, bean curd, chicken egg white, marjoram, oyster, pear, peppermint, radish, strawberry, tangerine, and yogurt, broccoli, cauliflower, zucchini, corn, tomatoes, pineapple, turmeric.

So crank up the air conditioning if you must, but also try some of these ways to stay cool this summer! Ice cold slice of watermelon, anyone?

Protein Rich Meats to swap out for Red Meat

From ASKMEN.COM:

Red-meat addicts, it’s time for a dose of reality. A recent 10-year study, the European Prospective Investigation into Cancer and Nutrition (EPIC), found that guys (and girls) who eat just 10 oz (283 g) of red meat a week are more likely to develop colon cancer than guys who don’t.


While nothing can replace a mouth-watering steak, there are plenty of tasty alternatives to hold you over. Here are five healthy meats that won’t wreak havoc on your colon.


Buffalo (Bison)

No matter how good white meat can be, it will never truly satiate the craving for red meat. Buffalo, however, can. It’s probably the reddest meat you’ll ever see and unlike beef, it’s pretty good for you.

A hunk of buffalo has far less fat than steak and buffalo are generally grass-fed, which means healthier meat. Let’s compare burgers: Your typical lean hamburger (10% fat) contains about 0.32 oz (9 g) of fat. Buffalo burgers, on the other hand, contain less than half that, about 0.14 oz (4 g). Not bad for a tasty burger. There was a point when buffalo were endangered, but the beasts have made a comeback, especially on ranches. Today, buffalo meat is readily available in most grocery stores.

Pork

Pork chops used to be on the doctors’ hit list. Today, however, pork is “the other white meat” and is a healthy alternative to red meat. And when it’s eaten in reasonable quantities (8 oz), a pork chop can be quite good for you. Pork chops can be relatively lean, but they’re typically not as low-fat as chicken or fish. By contrast, however, a USDA, University of Wisconsin and Maryland study found that a 3 oz (85 g) serving of pork tenderloin contains 0.105 oz (2.98 g) of fat and that the same portion of skinless chicken breast contains 0.106 oz (3.03 g) of fat.

If chops are still your thing, look for lean ones, and trim the fat before you eat them. A typical pork chop, with the fat cut off, contains about 0.3 oz (8 g) of fat. Beware, however, of cured pork, like ham and bacon; both meats may contain nitrates and nitrites as preservatives, which have been linked to cancer.

Chicken

White meat is much better for you than red -- that’s a well-known fact. As such, chicken (not deep-fried) is a great alternative to red meats. It’s low in fat -- without the skin -- and it’s pretty tasty if it’s prepared correctly. Chicken is a great source of protein and, as an added bonus, it’s less expensive than beef. But remember, there’s always the risk of E. coli infection when you’re dealing with chicken. Be sure to cook or heat it to an internal temperature of at least 165F to kill off the bugs.

Also, charred grilled chicken can contain some cancer-causing chemicals, such as heterocyclic amines, so limit your consumption of well-blackened chicken.

Turkey



This big bird never saw it coming. Domestic turkey is a relatively recent addition to the world’s protein menu, and it’s great for you. Turkey is generally a white meat (turkey breast), but it packs more flavor than chicken, and its dark meat can be downright gamy. Turkey meat is also relatively low in fat: one 4.9 oz (140 g) serving of skinless roasted turkey contains about 0.25 oz (7 g) of fat.

There’s a popular belief that turkey makes you sleepy, and it does, due to the sleep-inducing amino acid tryptophan within, but it’s not enough to knock you out. The sheer size of the average Thanksgiving feast, especially when combined with alcohol and a pleasant atmosphere, is more likely to influence your post-meal slumber.

Fish



A properly cooked hunk of fish can be as satisfying as a great steak. Plus, many fish (typically salmon and tuna) are packed with omega-3 fatty acids, which have been linked to decreased rates of heart disease. Circulation published a study that suggests lean, white fish, such as cod, don’t provide the same health benefits as fattier fish do. Another extensive EPIC study found that people who eat lots of fish are less likely to develop colon cancer than those who don’t. But be careful: big fish like tuna can contain high levels of mercury, which is a poison to the human body.

So, how much fish can you eat and be safe? It depends. Avoid large fish that eat other fish -- tuna, swordfish and shark -- and stick to smaller fish, which tend to contain less mercury than bigger fish. Local levels of mercury vary; check with your nearby fish and game agency to see which fish contain high levels of mercury.

everything in moderation
It is absolutely true that you can have too much of a good thing. Moderate your overall intake of meat and fat, and you’ll stay healthy. As a general rule, many nutritionists suggest that your portion of meat should be about the size of your fist. It seems small, but it’s enough. And be sure to balance your diet with lots of fruits and veggies.


AND THEN THERE ARE THE UNHEALTHIEST MEATS...
Guys love red meat. Yes, it’s a tired cliché, but there’s a lot of truth to it anyway. According to a Finnish study published in 2006, on average, men eat more meat than women. But you don’t need a scientific study to tell you that. Just stop by your local steak joint and observe ordering habits. But there's bad news for meat addicts. Red meats and processed meats (especially) have also been linked to other health issues like hypertension and high cholesterol. So which meats are the worst offenders? Read on and find out.

Lamb



Lamb is luscious, and like most things that taste really good, it’s bad for you. It’s a red meat, and a particularly fatty one at that, which means it carries all the same risks as beef. A recent 10-year study, the European Prospective Investigation into Cancer and Nutrition (EPIC), found that people who ate red meat every day were a third more likely to develop colon cancer than those who didn’t. The culprits could be two compounds called hemoglobin and myoglobin, which are found in all red meat. Researchers theorize that the compounds react with chemicals in the gut to create cancer-causing agents.

Damage control: EPIC found that guys (and girls) who ate 2.8 oz (80 g) of red meat a day were about 30% more likely to develop colon cancer. But even those who ate as little as 2 oz (55 g) of red meat a day had an increased risk of colon cancer. The lesson? Only eat red meat once a week, and limit your portion to about 8 oz. Any more than that and you’ll be taking an undesirable risk.

Beef

You can’t beat a grilled rib-eye for pure mouthwatering flavor. But beef in general has been linked to an increased risk of cancer (see above) and grilled or charred beef (and many meats) has been linked to increased rates of prostate cancer. You just can’t win. A study by the Johns Hopkins Kimmel Cancer Center found that a chemical compound that’s created by cooking meats at high temperature promotes prostate cancer in rats.

Damage control: Eat it rare. It’s true, the compound responsible for increased cancer risk pops up most in well-done meats. Of course, you may not like rare meat. So cook it low and slow with indirect heat and avoid charring. You’ll minimize the cancer-causing chemicals that form when meats are charred.

(Pork) Sausage


OK, so you’re addicted to bratwurst. Or you can’t get through the day without your morning dose of Jimmy Dean’s. Well, we’ve got some bad news for you. Sausage, specifically pork sausage, is loaded with fat. It’s also processed up the wazoo and seasoned with sometimes-suspect spices and chemicals. When it comes to meats, sausage is probably one of the worst offenders. And what’s worse, the European Food Safety Authority recently found that a red food coloring in cheap sausages, called Red 2G, could cause cancer. They’re not sure how much of the dye one can consume before things get critical, but it’s clear that it should be avoided.

Damage control: If you’re going to eat sausage, don’t reach for the cheap brands. They’re more likely to contain cheap dye and suspect meats. Pick up a pack of premium links instead, and reach for the ones that don’t look unnaturally red.

Bacon


Few people are immune to the mouthwatering smell of sizzling bacon. Bacon is, however, one of the highest-fat meats on the planet. Additionally, it’s cured with chemicals that have been linked to increased rates of cancer. More specifically, nitrosamines are to blame. These chemicals have been known to be carcinogenic in high quantities. Unfortunately, all bacon contains some of the preservative compound. But keep in mind that those preservatives are added to prevent nasty things like botulism, which is almost always fatal. Also, bacon is usually cooked at high temperatures, which causes even more of the compounds to form.

Damage control: Lay off the bacon. Only eat it on special occasions, just a few times a year. It’s really the only way to mitigate the risk of ingesting cancer-causing agents.

Salami

Salami, and other cured sausage, is probably the worst offender when it comes to meat. It’s loaded with fat and it’s cured with the same chemicals that make bacon carcinogenic. In fact, it can contain even higher doses of nitrosamines than bacon, even though it gets less press than the fatty meats.

Damage control: Next time you’re craving a slice of pepperoni pizza, opt for the veggie instead. And if you’re craving a nice slice of salami, reach for the premium brands and check to see if the manufacturer uses nitrates or nitrosamines as a preservative. Many companies have cut the chemicals from their products altogether.

balance is key

It’s hard to resist good meat. Still, the best way to avoid heath issues is to drop it -- or most of it -- from your diet. If you must have it, however, practice moderation. Try to limit your serving sizes. Steaks should be no larger than 8 oz (tiny by American standards). Have just few slices of bacon. And try to balance your mean consumption with fresh fruits and veggies. For every hamburger patty, gobble up an apple or a banana. This simple one-to-one ratio will keep you healthy and help to counteract the ill effects of meat.

Protein for Weight Loss

High-protein diets have become a popular way to lose weight because emerging research has hinted that protein may be able to satisfy hunger better than either fats or carbohydrates.




What Studies Show


Participants in a study published in the American Journal of Clinical Nutrition reported greater satisfaction, less hunger, and weight loss when fat was reduced to 20% of the total calories in their diets, protein was increased to 30%, and carbs accounted for 50%. The study participants ate some 441 fewer calories a day when they followed this high-protein diet and regulated their own calorie intake.

Another study, reported in the Journal of Nutrition, showed that a high-protein diet combined with exercise enhanced weight and fat loss and improved blood fat levels. Researchers suggest that higher-protein diets help people better control their appetites and calorie intake.

Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise are often purported by experts to reduce blood fats and maintain lean tissue while burning fat for fuel without dieters being sidetracked with constant hunger.

Researchers don't understand exactly how protein works to turn down appetite. They surmise that it may be because a high-protein diet causes the brain to receive lower levels of appetite-stimulating hormones. It may be due to eating fewer carbs and/or the specific protein effect on hunger hormones and brain chemistry.

More research is needed before experts can make sweeping recommendations that people boost the protein in their diets, according to the American Dietetic Association.

How Much Do You Need?


We need protein at all stages of life, for a variety of bodily functions. It's the major component of all cells, including muscle and bone. It's needed for growth, development, and immunity to fight off infections and protect the body.

The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake - anywhere from 10% to 35% of total calories - for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that's 10% of calories) to 218 grams (35%) of protein per day.

However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

That said, is it possible to eat too much protein? There are no dangers associated with higher intakes of protein - unless you have kidney disease.

To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.

To be on the safe side, check with your doctor before adding large amounts of protein to your diet.

Controlling Your Appetite



In theory, losing weight is quite simple - just eat less and exercise more - but of course, putting it into practice can be complicated. Finding a diet with the right combination of nutrients, that you enjoy, and works with your lifestyle is a very individual process.

Some people fare better on a high-carbohydrate, diet whereas others are hungry all the time on the same diet.

And of course, if you're hungry all the time, eating fewer calories will be challenging.

For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoying as many of them as possible early in the day, with dinner being the last meal.

Research suggests eating four to five small meals or snacks per day to control appetite and weight.

And as long as you stay within the recommended limits, you can try adding some protein to your diet.

The Best Protein Sources

Protein is important but so are carbohydrates, fats, and total calories.

For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on 'smart carbs' such as fruits, vegetables, and whole grains, along with healthy fats like nuts, seeds, olives, oils, fish, and avocado.

Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy.

Here are some good sources of protein, as listed by the U.S. Department of Agriculture:

Food -Protein grams

-1 ounce meat, fish, poultry - 7 grams Protein
-1 large egg - 6 grams Protein
-4 ounces milk - 4 grams Protein
-4 ounces low-fat yogurt -6 grams Protein
-4 ounces soy milk -5 grams Protein
-3 ounces tofu, firm - 13 grams Protein
-1 ounce cheese - 7 grams Protein
-1/2 cup low-fat cottage cheese - 14 grams Protein
-1/2 cup cooked kidney beans - 7 grams Protein
-1/2 cup lentils - 9 grams Protein
-1 ounce nuts - 7 grams Protein
-2 tablespoons peanut butter - 8 grams Protein
-1/2 cup vegetables - 2 grams Protein
-1 slice bread - 2 grams Protein
-1/2 cup of most grains/pastas - 2 grams Protein

8 Ways to Pump Up the Protein

If you'd like to start including more lean protein in your daily diet, try these eight simple tips:
Take yogurt with you to the gym and enjoy it as a post-workout booster.
Make your breakfast oatmeal with milk instead of water.
Snack on fat-free mozzarella cheese.
Use a whole cup of milk on your cereal.
Try smoked salmon or one of the new lean sausages for breakfast.
Take along a hard-boiled egg for an easy snack.
Munch on edamame beans at meals and snacks.
Choose round or tenderloin cuts of meat.

Top Ten- Re-spin on Dad's Favorite Dishes!

From healthier burgers to smoky grilled chicken, here are 10 healthy recipes to savor this summer direct from the food network!

Tuna Burgers with Carrot-Ginger Sauce

Tyler's fresh take on burgers uses sushi-grade tuna spiced up with soy sauce, fresh lime juice, cilantro and ginger. To serve, dress peppery sprouts and avocado with an easy carrot-ginger sauce and enjoy on a whole wheat bun.
GET THE RECIPE


Chicken Tandoori
RECIPE OF THE WEEK!

Cook this spicy version of the traditional yogurt-marinated Indian dish on the grill to add a layer of smoky flavor. Serve the chicken with rice and a simple, cooling yogurt sauce.
Get The Recipe

Grilled Portobello Burger with Onion Jam

It's steakhouse night, vegetarian style! Top grilled Portobello mushrooms with sweet onion jam flavored with thyme, honey and red wine. Strain yogurt and mix with horseradish for a slimmed-down burger sauce.
Get the Recipe

Salmon Kebabs with Quinoa-Grapefruit Salad

Grain-like quinoa (pronounced keen-wah) is high-protein, making it an excellent side-dish choice for vegetarians and vegans. It also cooks in less than 20 minutes – plenty of time to grill heart-healthy salmon skewers.
Get the Recipe

Grilled Steak and Papaya Salad

Bobby marinates his steak in a mixture of spicy Thai chiles, soy sauce, lime juice and honey. Splurge for filet mignon, or use a less-expensive, still-lean sirloin steak.
Get the Recipe

Farro Salad with Grilled Eggplant, Tomato and Onion

Bobby's grilled vegetable salad, made with the hearty Italian grain farro and lots of smoky eggplant and tomatoes, is hearty enough to be a vegetarian main dish.
Get the Recipe

Grilled Pork with Arugula and Grape Salad

You use homemade balsamic vinaigrette two ways in this dish: Use a few tablespoons to marinate the pork chops, and save the rest to dress your pork and grape and arugula salad.
Get the Recipe

Tyler's Grilled Chicken and Portobello

Mix smashed garlic cloves with olive oil, parsley and thyme and use as a marinade for the Portobello mushrooms, bitter radicchio and chicken. Serve with peppery arugula.
Get the Recipe

Sausage-and-Pepper Skewers

Skewer chunks of chicken sausage with sweet red peppers, onions and tomatoes for a quick and healthy meal.
Get the Recipe


Citrus Trout Almondine



The easy way to grill fish: Wrap it in foil with a touch of olive oil, coriander seeds, crunchy sliced almonds and slivers of orange.
Get the Recipe

Check back tomorrow on our blog as we talk more Father's Day Feasts!

Digesting Healthy Snacks at the Ballpark

Taking Dad to a ballgame is a top gift this Father's Day. We are digesting some of the healthy and unhealthy foods from the Ballpark to keep you on track with your weightloss goals...

Strike Out: Peanuts

Peanuts are a great source of heart healthy fat, but if it’s game seven, bottom of the ninth, with two outs, two men on base, and your team’s down by two, you’re going to munch through more than a single serving. A half a cup of shelled peanuts contains 414 calories and 36 g of fat, which can take more than 2 hours to burn off on the treadmill, says Jim White, RD, a spokesperson for the American Dietetic Association and owner of Jim White Fitness and Nutrition Studios in Virginia Beach, VA. Shelling peanuts is a good way to keep calm during a nail-biter, but that anxiety will return when you step onto the scale.


Batter Up: Sunflower Seeds

Take a cue from pro sluggers and switch to sunflower seeds. Like peanuts, sunflower seeds are packed with heart healthy fat, but shelling a quarter-cup serving of these tiny seeds will get you through more innings than the peanuts, and for fewer calories and grams of fat, says White. What’s more, you can still shell your way through a nerve-racking ninth inning while making a huge dent in your daily-recommended intake of vitamin E—just one ounce of sunflower seeds contains 76 percent of what you need.

Strike Out: Ice Cream


Ice cream sounds like the perfect frosty treat for a scorching summer day spent baking in a stadium. But 1 cup of chocolate ice cream can set you back close to 500 calories and packs almost 11 teaspoons of sugar. Though the dairy in ice cream contains some nutrients, such as calcium and protein, it’s a rookie mistake to order a cone over the next, healthier option.


Batter Up: Snow Cone

This mound of colorful ice is surprisingly low-cal with only 30 calories and 5 g of sugar. “You still get to have a sweet snack,” says White, “but it’s mostly ice and actually provides a little extra hydration.”

Strike Out: Chicken Fingers and Ranch

When surrounded by greasy burgers and fries, chicken fingers get an undeserved healthy reputation. But at about 100 calories a finger, this deep-fried basket meal quickly turns into a waistline buster unworthy of the big leagues. Add 2 tablespoons of ranch for dipping and you tack on 200 more calories. “If you decide to go with chicken fingers, be careful about the sauce,” says White. “Ketchup, at 10 calories a teaspoon, is a better option than a creamy sauce like ranch or honey mustard.”

Batter Up: Hot Dog with Mustard

This ballpark staple is a lightweight when it comes calories—only 214 calories for an all-beef dog in a bun. Top it off with a few squirts of mustard, says White. One teaspoon contains only 3 calories and nearly no fat. If that dog sounds too boring for your taste buds, add 2 teaspoons of sauerkraut for only 5 to 10 more calories. “It surprises a lot of people that hot dogs are pretty low-calorie,” says White. “It’s all of the toppings that pile on the calories. Keeping it simple will save you.”

Strike Out: Nachos

Greasy chips—strike one. Oily cheese sauce—strike two. More than 1,100 calories, 1,580 mg of sodium, and nearly a day’s recommended allowance of fat. You’re outta here! “People see chips and automatically assume that nachos are a snack,” says White. “But nachos are big enough to be a meal—a large, terrible meal.”

Batter Up: Soft Pretzel

A plain salted pretzel isn’t the healthiest pick, but it’s the lesser of two food evils with fewer than half the calories of nachos. Make it an even better choice by flicking off the giant salt crystals, says White. There is still plenty of sodium in the pretzel dough without the extra dusting of crystals.

Strike Out: Cotton Candy



Cotton candy isn’t a terrible treat when it’s served carnival-style on a stick, but stadiums can pack as many as four puffs of this sticky stuff into a single bag. Each 1 ounce puff contains about 120 calories, and what’s worse is that you don’t feel like you’re eating anything. It’s just too easy to put away 500 calories of pure sugar and still have room for that basket of nachos.

Batter Up: Cracker Jacks

As long as you don’t eat the entire box, Cracker Jacks is a ballpark classic worth enjoying, says White. Half the box of this caramel and peanut-coated popcorn treat has 210 calories and only 3.5 g of fat. Plus the crunchy snack offers a little bit of protein and fiber to help fill you up—a claim its airy, melts-to-nothing rival can’t make. Those kernels in Cracker Jacks are coated with more than 6 teaspoons of sugar, but they’re still a vast improvement over the cotton candy, which is not much more than pure spun sugar.

Check back on the blog tomorrow when we look more at Father's Day Feasts.

A Few Facts You Might Not Know about BBQing

1. The first barbecuers may well have been prehistoric cavemen. Anthropologists say they may have started roasting meat some 1.4 million years ago.Language development didn't occur until 200,000 B.C. or later.Other sources say this originated in the Caribbean where the native Indians used wood gratings over a slow fire to cook strips of meat.
2. Lexington, North Carolina is known as the Barbecue Capital of the World. October is Barbecue Month there, with a month-long Annual Barbecue Festival. The city's first barbecue restaurant opened in 1919; there are currently over 20 barbecue restaurants.

3. According to the Indiana Propane Company, the most common barbecue items (beside ribs) are: hamburgers, steaks, hot dogs, and chicken breasts.

4. 3 out of 4 American households own a grill and they use it on average of 5 times per month.

5. People in the Northeast U.S. are the heaviest barbecuers in the nation. The next most frequent barbecues are in the North Central region of the U.S., followed by the South and then the Western U.S.

6. The most popular holiday weekend for barbecuing is July 4th (surprise, surprise!), then Labor Day, with Memorial Day close behind.

7. The word "barbecue" may have come from the French phrase "barbe a queue" (from whiskers to tail-The term refers to the original method in which a whole animal was cooked on a spit over an open fire), or the Taino Indian word for their method of cooking fish over a pit of coals (barbacoa). Another source says that roast mutton in Romanian translates into "barbec." So there are several accounts that vary on the true origins of the word. Barbecue is also known as "Barbeque", "barbicue", "barbique", "Bar-B-Cue", "Bar-B-Que", "Bar-B-Q", "BBQ", "Cue", and "Q".

8. One of the greatest barbecue innovations is the creation of bread (from some 10,000 years ago) Actually, when you think about it, bread DOES complement the barbecue perfectly.

9. Ribs must be boiled prior to grilling, because putting them on the grill for the full cooking time will leave them dried out or burned. This pre-grill step can be done up to two days ahead.

10. Pineapples, bananas, peaches, nectarines, plums, mangos, pears, and papayas taste great grilled. Cut the fruit in half, remove the cores (or pits) and grill with the skin side up before turning over. Grilling caramelizes the natural sugars in fruit, creating a softer texture, richer flavor, and more concentrated aroma. Unlike vegetables, which are less delicate, fruit should be grilled over indirect heat to prevent overcooking.

11. Sweet or sugar-based sauces should only be brushed on at the end because the sugar in them tends to burn. But marnades made with vinegar, citrus oil, and yogurt can be brushed on grilled food throughout the cooking process.

12. The dark meat of the chicken is especially good for grilling due to the higher fat content, which keeps meat moist.

13. Slices of summer squash, zucchini, onions, mushrooms, and tomatoes can be grilled for an entree. Watch your vegetables closely-some only take minutes to cook.

14. You can baste fruit with coconut milk, lime juice, or orange juice to caramelize its natural sugars and enhance the flavor.

Father's Day Feasting - Pizza to Die for that Won't Kill You

Being that it is Father's Day this coming weekend, we want to dedicate this week to Feasting that a Father can and will enjoy if he is or should be watching what he is eating.

My inspiration for this came from a pizza place I tried out this past week while traveling. So todays blog will be focused on that pizza, a new spin on the treat most dads like to eat.

While i had ZPizza in socal, they do have one locally in the bay area in San Ramon. The ingredients are fresh, the fough made with organic wheat handtossed dough. They have a vegitarian menu, glutten free menu, and the meats are additive free and msg free, not to mention the tamato sauce is deliscious and organic.



Let me give you an idea how great this pizza is in comparison....
At ZPIZZA, a slice of bbq chicken pizza is 170calories, 5 grams of fat, 2.5 grams of saturated fat, 410 ml of sodium, 21 carbs, 1 gram of fiber and 9 grams of protein. ROUNDTABLE skinny crust bbq chicken pizza for a single slice has 260 calories, 11 grams of fat, 6 grams of saturated fat, 680 mlg of sodium, 25 carbs, 1 gram of fiber and 13 grams of protein. The sodium, fat and calories alone make ZPIZZA a better choice.



Learn more about ZPIZZA!

Check back on the next blog when we look more into Father's Day Feasting!

Down 30 lbs...Healthy Food for Lowering Salt Intake

That's right I am officiallt down 30lbs! My sucesss is in my supportive family and friends and gaining knowledge! If you need to look 5 lbs or 200lbs, join me...please.





Top 10 Foods That Contain 150mg Of Sodium Or Less

Puffed Rice and Puffed Wheat: If you are looking for the perfect cereal for breakfast you might want consider the Puffed versions of cereal. You can eat as much puffed rice as you want when it comes to sodium because this cereal contains 0mg. Now be careful because the average person should only consider only eating about 300 calories for breakfast, but as far as calories go with this cereal they are also low at 60 calories per 17 grams. So have your cereal and be feeling good about what you are eating.

White Rice & Brown Rice: Rice is not only good for suppressing hunger, but it also contains the least amount of sodium. If you were to eat 1 cup of brown rice, you would only be eating 8mg of sodium and if you were to eat 1 cup of white rice you would only be eating 4mg of sodium.

Fresh Fruits & Vegetables: It is best to try and get in 5-9 servings per day and so it gets even better because fresh fruits and vegetables contain less than 100 calories and less then 50mg of sodium. This gives you another reason to make sure to eat your fruits and veggies. You have to make sure that they are fresh. If you choose to get things that are canned or that have added sauces that can boost up the sodium level. So just remember with everything fresh is best.

Sherbet: If you are going to go for a sweet treat or a snack before bed sherbet is a better option than ice cream not only because of the calorie content, but there is only 30mg of sodium in 67.2 grams you eat.

Eggs: In one fried egg you are only eating 65mg of sodium.

Mozzarella Cheese: In 1 cup of mozzarella cheese you are only getting 115mg of sodium.

Peanut Butter: Skippy Natural Creamy Peanut Butter contains only 150mg of sodium per 2 Tbsp.

Tuna: Tuna is a tricky one if you get the chunk light tuna 50 % less sodium; you are only eating 125mg of sodium per 56 grams. If you get the chunk light tuna in water it contains 230mg of sodium per 55 grams you eat. Try the white tuna if you are going to go with a canned tuna because the highest sodium content in white tuna is 89mg and that is canned in oil. When it comes to eating tuna, your best bet to make sure that you are taking in the least amount of sodium is to buy it fresh and just cook it to taste adding only a pinch of salt if you really need it.

Milk: When it comes to drinking milk, if you are going to drink it the healthiest option is to go with either 1% or skim. Some people cannot stand the taste of skim because it is a little bit more watery, so in that case you might want to go with 1% because that has a little closer to 2%. If you drink 236 grams of 1% milk you are only getting 130mg of sodium.

Whole Grain Bread: Whole grain breads are not only a great source of fiber that can help your GI tract, but now there is another reason to be eating whole Grain bread. This is another one that you have to be careful with, but can have some great benefits if you choose wisely. Here are some brand names of whole grain breads that contain less then 150mg per serving Home style Whole Wheat, Healthy Life Southern Whole wheat honey, and 7-Organic 100% whole wheat. When it comes to whole wheat, it is better if you can find the organic breads because they contain less sodium, then the other breads that have been processed too much and contain salt to preserve it.

When it comes to the sodium that we eat, we really do need to keep track. A small amount of sodium can add up really quickly and before you know it you are over your limit. When trying to keep your sodium levels low it is best to try and find the organic foods that you like because they of course are a lot healthier for you, but they are also lower in sodium. They add sodium to a lot of canned foods as a way to preserve it longer, so if you have to get canned make sure you look for the labels that say no salt added. Do something for yourself that truly is heart healthy.

Your body needs sodium, but high sodium levels in the blood can cause high blood pressure, heart disease and kidney damage. According to the Harvard School of Public Health, Americans consume at least 1-1/2 tsp. of salt each day. This is about twice the amount you should consume if you have high blood pressure. In addition, you may not be consuming certain foods that help balance electrolytes. When affected by the offset of sodium levels in your blood, you need to follow a sodium-reduction plan.

Step 1
Consume potassium-rich foods. Potassium helps balance sodium levels. Colorado State University Extension recommends following the Dietary Approaches to Stop Hypertension, or DASH, diet. It consists of low-sodium, low-fat foods that are rich in potassium, magnesium and calcium. The diet should consist of no more than 1500 mg of sodium each day. Consume raw fruit, meat, milk, and green, leafy vegetables for your potassium needs.



Step 2
Eliminate processed foods to reduce sodium levels. Processed foods contain high amounts of sodium for preserving food to keep it fresh longer. According to the Mayo Clinic, processed foods contribute up to 75 percent of sodium in the American diet. If you habitually eat frozen dinners and other processed food, prepare your own home-cooked meals -- without adding salt.

Step 3
Flavor your foods with spices and eat spicy foods. Spices and spicy foods increase metabolism so your body can get rid of extra sodium in the body at a faster pace. In addition, spices add flavor to your foods, so you do not need to use the salt shaker. You won't feel salt-deprived on a low-sodium diet.

Step 4
Exercise daily to reduce sodium levels in the blood. When you exercise, your body gets rid of sodium through perspiration. Water dilutes sodium levels and replaces lost water from perspiration. Bill Gottlieb, author of "Alternative Cures," recommends a five-minute walk each day if you already have high blood pressure. Talk to your doctor before starting an exercise program, especially if you have high blood pressure or heart disease.

Check back next week when we look at Father's Day Feasting!

Scariest Salty Dishes in America

Avoid these foods if you care about heart health, blood pressure and stroke

•20: Saltiest Side Dish
Denny's Honey Smoked Ham, grilled slice
• 1,700 mg sodium, 85 calories
Calorie for calorie, this is the saltiest dish in America.
This side is steeped in salty brine before it's smoked, soaking up 70 percent of your daily sodium intake.

•19: Saltiest Dessert
Atlanta Bread Company Raspberry Scone
• 1,750 mg sodium, 360 calories
This fruit scone packs the same sodium load as seven servings of bacon at Atlanta Bread Company. If you need a sweet fix, opt instead for the pumpkin bread, which has a tenth of the sodium (160 mg).

•18: Saltiest Soup
Baja Fresh Chicken Tortilla Soup
• 2,760 mg sodium, 320 calories
Soup and salt are nearly synonymous in the food world, but Baja takes it to the extreme, sinking more than a day's worth of sodium into a single serving. Start with a bowl of stewed black beans with a scoop of fresh salsa instead; a serving has an eye-popping, belly-filling 26 grams (g) of fiber, with less than half the salt of the soup.

•17: Saltiest Burger
Hardee's 2/3 lb Monster Thickburger
• 2,770 mg sodium, 1,420 calories, 108 g fat
More than 100 percent of your daily sodium allowance is trapped inside this burger's bun. And the three slices of processed American cheese are oozing with 780 mg sodium. Try the Low-Carb Thickburger--you'll shave 1,000 calories and 1,700 mg sodium.

•16: Saltiest "Healthy" Food
Chili's Guiltless Grill Chicken Platter
• 2,780 mg sodium, 590 calories, 85 g carbs
Beware the bait and switch. Many restaurants and packaged-food producers advertise their dishes as being low in calories and fat, only to jack up the sugar and salt content. Case in point: This platter actually has more sodium than Chili's 1,890-calorie Country Fried Steak with sides, toast, and gravy. Stick with the Guiltless Salmon, the best choice on Chili's sometimes-healthy special menu.

• 15: Saltiest Pasta
Fazoli's Rigatoni Romano
• 3,180 mg sodium, 1,090 calories, 54 g fat, 101 g carbs
Salt is one of the top ingredients in Italian sausage, meat sauce, and mozzarella cheese, the three items that serve as this dish's backbone. Simply order your noodles topped with marinara sauce and peppery chicken. The chicken has just 1 g fat and less sodium than the other toppings you can order for your pasta.

•14: Saltiest Chinese Entrée
P.F. Chang's Beef with Broccoli
• 3,752 mg sodium, 1,120 calories, 65 g fat
Like many Chinese dishes, this ubiquitous entrée sounds deceptively healthy. Also like many Chinese dishes, this meal is swimming in a murky brown sauce made mostly of soy sauce and oil. Skip the fried rice (it can contain up to 2,700 mg sodium on its own) and send out an SOS ("sauce on the side") to your server.

•13: Saltiest Breakfast
Arby's Sausage Gravy Biscuit
• 3,754 mg sodium, 961 calories
Yes, cured meat and lard-riddled biscuits are found in this troubled Southern staple, but the coat of gravy carries 2,600 mg sodium on its own, making it the primary offender.

•12: Saltiest Beef Entrée
Bob Evans Steak Tips and Noodles
• 4,131 mg sodium, 822 calories, 43 g fat
Bob lubricates his take on beef stroganoff with a huge ladleful of gravy, damning this dish before you even poke your fork into it. Try your steak without the salt bath: The regular sirloin has half the calories and a commendable 638 mg sodium.

•11: Saltiest Frozen Dinner
Swanson Hungry-Man XXL Roasted Carved Turkey
• 4,480 mg sodium, 1,360 calories, 70 g fat
Yes, the nutrition data on the back suggests that the package contains two servings, but the label proudly proclaims the 1 1/2 pounds inside, and besides, how many guys are going to share their frozen dinner?

•10: Saltiest Bread
Dunkin' Donuts Salt Bagel
• 4,520 mg sodium, 320 calories, 62 g carbs
This bagel is more like a giant salt-encrusted pretzel, delivering 188 percent of your recommended daily sodium intake.

•9: Saltiest Sandwich
Quiznos Turkey Bacon Guacamole Large Sub with Cheese and Reduced-Fat Ranch Dressing
• 4,670 mg sodium, 1,120 calories, 49 g fat, 116 g carbs
First, skip the large sandwich. At Quiznos, few come in under 1,000 calories and 3,000 mg sodium. Next, abandon mozzarella for Swiss, which has a tenth of the sodium. Finally, choose one of the low-calorie subs at Quiznos--the Tuscan Turkey, or better yet, the Honey Bourbon Chicken.

•8: Saltiest Pizza
Pizza Hut Meat Lover's Stuffed Crust Pizza (3 slices of the 14'' large)
• 5,070 mg sodium, 1,560 calories, 87 g fat, 114 g carbs
A good rule of thumb: Never order a pizza with more than a single meat topping. Because if the calories don't get you, the salt will. This problematic pie has six meats and 4,000 mg sodium too much.

•7: Saltiest Comfort Food
Denny's Meat Loaf Dinner (with Mashed Potatoes and Corn)
• 5,080 mg sodium, 1,210 calories, 69 g fat, 97 g carbs
There's nothing comforting about a dinner that carries the same sodium load as 27 strips of bacon. Trade the salty loaf for the Steakhouse Strip Dinner, which has just 460 mg sodium and 390 calories (before sides).

• 6: Saltiest Salad
Romano's Macaroni Grill Chicken Florentine
• 5,460 mg sodium, 840 calories, 53 g fat
Salads are often the biggest blood-pressure boosters on the menu, since the innocent leaves play perfect host to a flurry of briny toppings and dangerous dressings. Here, salt-laden olives, capers, and Parmesan collide with Macaroni Grill's massive portions and its cooks' affinity for the saltshaker.
The only reasonable insalata on the menu is the Mozzarella alla Caprese: It has 450 calories and 760 mg sodium.

•5: Saltiest Mexican Entrée
Chili's Buffalo Chicken Fajitas
• 5,690 mg sodium, 1,730 calories, 107 g fat, 143 g carbs
Here are a few offenders to choke on: fried chicken, Buffalo sauce, blue cheese, smoked bacon, ranch dressing, and sour cream. All make this the sodium equivalent of single-handedly downing three and a half baskets of Chili's bottomless tostada chips. Add rice and beans and you've just ordered 3 days' worth of sodium and an entire day of calories. If you're salt-sensitive, avoid fajitas--any kind of fajitas--at all costs.

•4: Saltiest Kids' Meal
Cosi Kid's Pepperoni Pizza
• 6,405 mg sodium, 1,901 calories, 93 g fat, 190 g carbs
Kids under 13 should max out at 1,900 to 2,200 mg sodium a day, according to American Heart Association. This pizza serves up nearly three times that much, plus an entire day's worth of calories. You could feed your child 50 turkey sandwiches at Cosi for the same sodium price tag. (But stick to just one.)

•3: Saltiest Seafood Entrée
Romano's Macaroni Grill Grilled Teriyaki Salmon
• 6,590 mg sodium, 1,230 calories, 74 g fat, 79 g carbs
Think you're playing it smart by opting for fish? The slather of teriyaki, which is essentially highly sweetened soy sauce in concentrated form, sinks that strategy fast. The grilled halibut, topped with a fresh tomato-basil relish instead, has just a quarter of the sodium.

•2: Saltiest Appetizer
Papa John's Cheesesticks with Buffalo Sauce
• 6,700 mg sodium, 2,605 calories, 113 g fat, 296 g carbs
If you were to split this appetizer with two friends, you'd still be close to downing your daily sodium allowance before you even reach for the pizza. Each stick packs the same amount of sodium as a small slice of cheese pizza, and that's without dipping. Your best bet? Cheese pizza. Thin crust.

•1: The Saltiest Dish in America
1: The Saltiest Dish in America
Romano's Macaroni Grill Chicken Portobello
• 7,300 mg sodium, 1,020 calories, 66 g fat
With three items on our top 20 list, plus a slew of dishonorable mentions, Macaroni Grill earns its title as America's saltiest chain restaurant. But what makes this the saltiest dish in America? One word: demi-glace, a fancy French name for the viscous salt slick that blankets this disastrous dish. You would have to eat 32 cups of potassium-rich broccoli to compensate for this sodium avalanche.

To Pass or Not To Pass... Sodium in diets

We all here about how salt is unhealthy for us, but who really knows all the details...


We try to watch our salt intake, but a pinch here and a dash there can quickly add up to unhealthy levels of sodium. Consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium. And it's not just table salt you have to worry about. Many processed and prepared foods already contain lots of sodium — and it's these foods that contribute the most sodium to your diet.

If you're like many people, you're getting far more sodium than is recommended, and that could lead to serious health problems. See how sodium sneaks into your diet and ways you can shake the habit.

Sodium: Essential in small amounts

Your body needs some sodium to function properly because it:
Helps maintain the right balance of fluids in your body
Helps transmit nerve impulses
Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine.

But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

Some people's bodies are more sensitive to the effects of sodium than are others. If you're sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: How much do you need?

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.

Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium. If you aren't sure how much sodium your diet should include, talk to your doctor.

Sodium: Main dietary sources

The average American gets about 3,400 mg of sodium a day — much more than recommended. To help keep your sodium consumption in check, you need to know where the sodium comes from. Here are the main sources of sodium in a typical diet:
Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt, which is a combination of sodium and chloride, and in additives that contain sodium. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.
Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products such as milk, meat and shellfish. While they don't have an abundance of sodium, eating these foods does add to your overall sodium intake. For example, 1 cup (237 milliliters) of low-fat milk has about 107 mg of sodium.
In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments may also contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

Sodium: Be a savvy shopper

Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical 4-inch (10-centimeter) oat-bran bagel has about 532 mg of sodium, and even a slice of whole-wheat bread contains 132 mg of sodium.

So how can you tell which foods are high in sodium? Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:
Monosodium glutamate (MSG)
Baking soda
Baking powder
Disodium phosphate
Sodium alginate
Sodium nitrate or nitrite

Know your labels

Many food packages include sodium-related terms. Here's what they mean:
Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.
Very low sodium. Each serving contains 35 mg of sodium or less.
Low sodium. Each serving contains 140 mg of sodium or less.
Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version. You should check the label to see how much sodium is in a serving.
Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version. You should check the label to see how much sodium is in a serving.
Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in sodium.

But watch out — foods labeled "reduced sodium" or "light in sodium" may still contain a lot of salt. For example, regular canned chicken noodle soup contains about 1,100 mg of sodium per cup, so a product with 25 percent less sodium still has a whopping 820 mg of sodium per cup. The same holds true for "lite" or "light in sodium" varieties.

Try to avoid products with more than 200 mg of sodium per serving. And check the Nutrition Facts label closely for the serving size — and consider how many servings you actually eat.

Sodium: More tips to cut back

Virtually all Americans can benefit from reducing the sodium in their diet. Here are more ways you can cut back on sodium:
Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh and frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher. Buy plain whole-grain rice and pasta instead of ones that have added seasonings. Make your own soups from scratch.
Opt for low-sodium products. If you do buy processed foods, choose those that are labeled "low sodium."
Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, stews and other main dishes that you cook. Baked goods are generally an exception since leaving out the salt could affect the quality and taste. Use cookbooks that focus on lowering risks of high blood pressure and heart disease to help guide you to sparing the salt without spoiling taste or quality.
Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
Use herbs, spices and other flavorings to enhance foods. Use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals. And remember that sea salt has about the same amount of sodium as table salt.
Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention.

Check back on the nxtblog when we talk more about salt and your diet.