What does it all look like?

Stock Photo

Greetings, Hold the Salt Campaign members! I have made a few cameo appearances this summer, and I was often asked by family and friends, "What are you doing [to lose weight]?" I want to go on record as noting that my weight loss is an effect of me taking control of my health. The answer:

1. I do not add table salt to my meals.
2. I calculate my sodium intake.
3. I measure my food.
4. Water is my drink of choice (I attempt four 16.9 ounces each day). My second drink of choice is lemonade (as close to fresh as possible). http://www.holdthesaltcampaign.b
logspot.com/2013/05/lemonade.html
4. I have increased my fresh fruit and vegetable intake.
5. I make my own salad dressings. Check out www.lowsodiumcooking.com

Following this routine has caused me to lose almost 40 pounds. I have only started going to the gym and walking when my summer vacation began.

The Hold the Salt Campaign was originally started to increase awareness about the types of food we eat with high sodium content in an effort to help people 1. monitor their kidney and heart related illnesses through diet and 2. to encourage those who don't have health issues just to eat better so they won't have to develop unnecessary illnesses due to a high sodium diet.

Since January, I have moderated my sodium intake, first at 3000 milligrams (mg) per day. Pump the breaks, I know health critics will say, "3000 mg is still a lot. The average for most should be 2300 mg and 1500 for those ages 51 and over or African Americans." Yes. You are absolutely correct. I like to counter it with the following: My average Saturday intake used to be 5065 mg. What did that look like?

Breakfast (Prepared at home)
3 pancakes with syrup (680 mg. + 140 mg.)
2 pieces of turkey bacon (400 mg.)
2 eggs with cheese (340 mg.)
16 oz. of orange juice (15 mg.)
TOTAL: 1575 mg.

Lunch
1 Chic-fila-A sandwich deluxe w/cheese (1510 mg.)
1 medium Chic-fil-A waffle fries (180 mg.) not bad, actually They don't add salt.
1 lemonade (45 mg.)
TOTAL: 1735 mg.
Dinner: Let's say I've been running around completing errands, visiting friends, and don't feel like cooking. What do many people do? Pick up a pizza, some take out or something. Let's go with a favorite. Pizza. I am going to go with the best value. Little Caesar's $5 pizza because I may have just spent $200 on groceries.

3 slices of pepperoni (560 mg. per slice)
16 oz. of juice (75 mg.)
TOTAL: 1755 mg.Other popular establishments:
Pizza Hut = 890 per slice
Papa  John's = 610 mg. per slice
Domino's = 920 mg. per slice)
NOTE: I didn't drink ANY water. Sigh. Whoa is me.

With the above diet, I was creating a home for kidney related illnesses. The Mayo Clinic provides a great explanation on what I and others face when consuming too much sodium. The staff of the Mayo Clinic writes, "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." See the full article: http://www.mayoclinic.com/health/sodium/NU00284

The best thing we can do for our health is look at what we're eating and how much we're eating. Take a look the image below. Which plate is your reality?

 

 

Prior to December 22, 2012, the plate to the right was my reality; it was usually accompanied by a piece of bread (add another 200 mg. or more of sodium). Now, I often eliminate rolls from my diet. In the past, my salad (next to the corn) would likely be doused with Italian dressing (add 340 mg. of sodium per 2 tablespoons). I now make my own salad dressing (85 mg. per tsp.). Note: The plate to the left includes salad. It is just under the steak. My new eating habits don't eliminate my favorite foods, I just modify how they are prepared and cut most meals in half.

 

For instance, I only ate 1/3 of the size of steak as the one on the right (about 85 mg.); it is seasoned with rosemary and garlic (65 mg. of sodium per 1/4 tsp.) v. season salt (350 mg. of sodium per 1/4 tsp.) Corn on the cob does not contain sodium, adding 1 tbs. of butter or margarine is about 90 mg. of sodium. Instead of a full serving of mac and cheese, I had 1/4 cup of the yummy goodness(approximately 400 mg. of sodium). Guess where I get most of the flavor? Which is the real entrée? The mac and cheese is the meal. Total sodium intake for the meal on the left: 595mg. Total sodium intake for the meal on the right: 1395 mg.

 

Let's take calculate one more meal. I know breakfast comes first, but hey...I ate waffles in college for dinner FIRST and then my meal. Work with me.

 

My typical breakfast during the week includes 1 cup of Safeway Crunchy Granola Raisin Bran (180 mg. of sodium) with a 1/2 cup of 2% milk (62.5 mg. of sodium).  A typical Saturday breakfast still includes pancakes, bacon, and eggs. However, I prefer pork bacon which allows me to consume two strips at 200 mg. of sodium total to 1 strip of turkey back at 200 mg. of sodium. Instead of three pancakes, I eat two. I usually eliminate cheese from my scrambled eggs (-200 mg.), and I only add pepper (0 mg. of sodium). This is a very big breakfast (792 mg. of sodium). I usually consume a breakfast this robust in sodium when I'm a. planning to eat light for the rest of the day or b. I've noticed my weight is dropping. To minimize the sodium, I just eat one piece of bacon and one egg---simple fix. The same breakfast at IHOP (two, two, and two) is 1790 mg. of sodium.

Please know that I'm not encouraging you stop eating what you like or even stop eating at your favorite establishments. This blog is to encourage better eating habits so you can be at your healthiest state in mind, body, and spirit. Now that you know what it all looks like, be conscious of what you digest.

Until next time...drink at least 4 bottles of water and eat fresh fruit and vegetables. When you're ready to hold the salt, come on back and get some tips.

Here's to your health.
-Y

 

Resources:
Calculate your own Chic-fil-A meal in the future if you want to monitor your sodium, caloric, or any kind of intake. It won't hurt to know what you put into your system.
http://www.chick-fil-a.com/food/meal

Moderate your IHOP meal in advance.
http://www.ihop.com/-/media/ihop/PDFs/nutritionalinformation.ashx

What's in your salad dressing?
http://www.wish-bone.com/product/detail/96863/wish-bone-robusto-italian-salad-dressing

To see the nutritional facts for other popular restaurants, please check out my archived post "Let's Eat Out." Click: http://www.holdthesaltcampaign.blogspot.com/2013/01/lets-eat-out.html

Eating with flavor

 

 

Ah! The joys of cooking at home are great, especially when you're not pressured to meet a deadline, beat rush hour traffic, or scheduled for various meetings on a random Wednesday. It is summer time! I crave fresh fruits and vegetables. A crisp mixed green salad with ripe, locally-grown red tomatoes pair well with sizzling chicken fajitas and a cool glass of lemonade (see http://holdthesaltcampaign.blogspot.com/2013_05_01_archive.html). Having volunteered as the online food guinea pig, I was able to create such a meal at 630 milligrams (mg.) of sodium (add additional sodium from your favorite low sodium, homemade dressing for the salad).

A chicken fajita meal at Apple Bee's is 4500 mg. So before disclosing my method, I want my health critics to pause before turning up their noses. This option is a diet recipe compared to what's out there. This site offers alternatives. There are clearly other ways to prepare this meal with less than 630 mg. of sodium, this is what has been tested in my kitchen, affords me the taste I require, and still remain within my recommended daily allowance of sodium (1500 mg. regularly, 2300 mg. on a tough day, when I'm outright disobedient, no more than 3000 mg.). So, please be aware that a frozen, preserved meat option is used in my suggestion. It's the best I could find without sacrificing my health or taste. Therefore, if you desire to prepare your chicken and monitor your own flavor, I encourage it. So here we go!

I happened upon a great product at Sam's Club called Chef Daily Mesquite Grilled Chicken. A 3 ounces (oz.). filet is only 390 mg of sodium. Here's the best news: The filets are free of hormones, free of steroids, and contain 0 grams  (g) of trans fat. Happy? Me too. Several things can be done with one filet; eat it as an entree, add it to your salad, or make fajitas! The smoked flavor is enough to season any side item you scoop on top or mix with a fork like plain rice, plain broccoli, or grilled onions and peppers. This product is best prepared wrapped and baked in aluminum foil (375 degrees for 15 to 20 minutes). It maintains the juices and keeps the chicken tender. It caramelizes well too. There is a microwave option. I don't recommend it unless you're in a hurry (2 filets for 3.5 to 4.5 minutes or until hot).

While your chicken is baking, cut up fresh onions, red peppers, and green peppers. Otherwise, if you're like me, buy the prepared fajita vegetable pack sold at most grocery stores (I'm not the best dicer and slicer in the world. Injuries occur too often. I know my limitations).  Prepare a skillet with a tablespoon or more of vegetable oil (lol...vegetable oil for the veggies). Throw those peppers and onions in there until they have that grilled look but still remain firm (I'm not a chef. So pardon me if I don't use the correct words. I'm an eater who likes to cook). I have some more good news for you! The vegetables don't have any sodium. I call these FFS foods---Free From Salt foods.

"Okay, "Y," the chicken is 390 mg. of sodium and the vegetables are 0 mg. of sodium. Where do the other 240 mg, of sodium come from? Help me out," you ponder.

If you decide to use a tortilla wrap, please read the label for the sodium contents. I used wraps by Guerrero. Each contain 240 mg.  of sodium. Even more good news. Wait for it. Wait for it. This product has 0 g. of trans fat. There may be wraps with less milligrams of sodium also containing no trans fat. Just be diligent about reading the labels. Again, you're always welcome to make your own. There are plenty of recipes. Choose the one that's best for you.

Okay, let's recap.

One serving = 630 mg. of sodium

3 oz. chicken filet (prepared your way with monitored seasonings) or 1 Chef Daily Mesquite Grilled Chicken filet (bake) 390 mg.
Sliced onions, red peppers, and green peppers as much as you can handle (grilled in a skillet). 0 mg.
1 flour tortilla (wrap the meat and veggies) about 240 mg.

Add a salad, drink lemonade or water with a lemon, and enjoy!

To read more information about the product mentioned in this entry, visit http://www.samsclub.com/sams/daily-chef-mesquite-grilled-chicken-fillet-2-9-lbs/prod4210220.ip

Happy Eating!
-Y