CHANGING YOUR SODIUM INTAKE KEEPING IT IN THE GREEN

It is important to consume sodium for daily bodily functions, to maintain healthy blood levels, cellular functions and nerve impulses. However the required amounts of sodium per day should not exceed 1 teaspoon about 2,300 milligrams for the average person. In a report published in 2010 by the U.S. Department of Agriculture and the Health and Human Services, people of color and those over the age of 50 should not exceed 1,500 milligrams salt per day. Unfortunately too many people are exceeding this amount, some consuming as much as to 3 teaspoons of salt per day about 6,900 milligrams of sodium. Hence the epidemic results of high blood pressure in our communities. We people of color can change this legacy by shifting our taste buds to depreciate salt rather than over appreciating and increasing the sodium we deliver to our bodies each day. Begin protecting your kidneys by following strict low sodium consumption daily. Making a few small changes will save your life and even keep you away from the weekly dialysis machines to flush your kidneys and your blood.

Here are a few guidelines to help you shift from medical statistics to living a vibrant and healthy lifestyle. Get started with these few suggestions.

• Keep a strict record of daily sodium intake per day.

• Use Cayenne in place of salt which actually helps to lower your blood pressure.

• Use whole Limes, Lemons, Grapefruit, Oranges to enhance the flavors of your foods; this includes the rind, the membrane and even the pith which is a bit bitter so you would want to limit the amount you use. 

• Drink at least 10 glasses of fresh clean natural spring water per day leave the purified water on the shelf.

• Eliminate White Sugar, White Flour, processed refined foods, and sodas, cakes, candy and fruit juices. 

• Add fresh fruits (apples, banana, berries), whole grains such as (quinoa, wild rice, oats, amaranth, barley) and fresh leafy green vegetables as in (kale, collard greens and spinach), and other vegetables low in sodium such as (carrots, beets, cucumbers, okra, mushrooms and eggplant) and spring onions and shallots, too.

• If bread is a must then use breads that are made with whole grains, not those that are made with white flour with a few whole grains added to it. Seek out Ezekiel breads in the freezer section of your grocers, there are about eight to ten varieties to choose from.

• Use more fresh Herbs which are also low in sodium, the most popular is fresh parsley, which adds a delicious flavor to your dishes, also thyme, rosemary, cilantro, sage and marjoram add a delicious flavor to most dishes, whether, grains, greens, fish or poultry.  

• Add protein rich foods such as Nuts, Seeds, Peas and Beans, Whole Grains, Fish such as salmon, mackerel, sardines, tuna and lean white meat Poultry. 

• Avoid cured, pickled or fermented foods, olives, pickles, luncheon meats, sauerkraut and other condiments such as catsup, mustard, fish sauce and Worcestershire sauce. 

• Use only omega rich oils such as Extra Virgin Olive Oil, Flax seed oil and Cod Liver oil, the skin of salmon and other fish mentioned above.  

• Use nut milks, goat and sheep cheese in place of cow’s milk and cheeses. 

• Avoid dried sulfured fruits as these are very high in sodium as much as 210 milligrams of sodium in one 8oz cup. 

• Many canned, jarred and frozen fruits and vegetables are processed with salt and therefore have a high in sodium content. Know the source of the product you are purchasing. Some companies for example use sodium to peel tomatoes. This process increases the sodium content in the jarred and canned tomatoes you purchase. 

• Use fresh fruits and vegetables as much as possible, they are just as easy to prepare.  

• Avoid artificial and chemical additions such as sweeteners like saccharin, equal etc., and food stabilizers as in monosodium glutamate or its more common name MSG, preservatives like sodium nitrite and sodium benzoate. For that matter eliminate any excess sodium additions whether stabilizers, sweeteners, emulsifiers, buffers or thickeners since they will most likely include salt as one of their major ingredients.

Be cognizant of what you do each day how and what you eat goes a long way to enjoying a good daily health and wellness lifestyle. 

Feeding Your Mind Body and Soul…JAZZ UP YOUR LIFE NOW - http://www.jazzupyourlifenow.com/  - http://festivepalate.com/ 

Jazz Fenton, HHC is a holistic health and wellness coach, and a graduate of the Institute of Integrative Nutrition. She is also a Cordon Bleu graduate chef since 1984. She is the CEO of Jazz Up Your Life Now and Festive Palate Cookery School.