Challenge Tip: Curb the Sodium

 

“Commitment is that turning point in your life when you seize the moment and convert it into an opportunity to alter your destiny” 

Limit the Sodium! Sodium, the main ingredient in salt, is an essential part of our diet, and not just for flavor. It keeps our muscles and nerves working properly, and it helps our bodies maintain the proper balance of fluids. Most adults, however, get far too much.  Too much sodium can also increase the amount of water your body retains. This can cause you to feel bloated and make you gain water weight. This is part of the reason why your weight fluctuates on a daily basis. 

Did you know?

The CDC estimates that the average American consumes 3,436 milligrams (mg) of sodium a day - far more than the maximum recommendation of 2,300 mg (the equivalent of one teaspoon of salt). But a CDC report suggests that nearly half of all Americans and almost all adults need to cut back even further, to no more than 1,500 mg of sodium per day. Count yourself among this group if you are older than 51; African-American; or have high blood pressure, diabetes, or chronic kidney disease.

CDC.gov

5 Steps to Curb Sodium

Here are seven simple steps to cut the sodium in your diet:

1. Read nutrition labels on foods you purchase to see how much sodium they contain.

2. Ask for salt-free or low-salt preparation at restaurants.

3. Eat more fresh, unprocessed foods, like fruits and vegetables, which are naturally low in sodium.

4. Reduce the amount of sodium in canned foods by thoroughly draining and rinsing them

5. Use herbs, citrus, and salt-free spices to season recipes. 

 

Weekly Tips for Meal Plan Members:

  1. This is the time to familiarize yourself with different seasonings. I like McCormick, Mrs. Dash and Weber seasonings. Also try to use veggies like peppers, onions and mushrooms or herbs like cilantro and rosemary to season your food.

  2. Focus on your protein. Make that a priority every day. 

  3. Eating frequently can be difficult. You will soon feel like you aren't hungry and can't eat. Keep your portions small and focus everything around your protein.

Weekly Tips for Workout Guide Members:

  1. Break your workout up if you need to. It doesn't matter as long as you get the exercises done.

  2. Create your own circuit and put all the exercises together to create a timed-workout.

  3. Make sure you stretch!

 
 
Felisha Davis