Help me with my salt addiction!
nighthawk584
Posts: 2,024 Member
I am doing great on everything else, but my salt intake sometimes gets out of control! any and all suggestions welcome. I had a horrible high sodium day yesterday and scale says I retained 1.8 lbs of water because of it! I'm starting off the day good so far...crossing my fingers!
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Replies
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also...I've tried Ms Dash and it is ok but doesn't forgo the addiction to the real thing!2
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Do you currently have a salt-related medical restriction?
How high is "horrible"?
1.8 is really not that much of a weight fluctuation. Water retention comes and goes.5 -
I have high blood pressure which is much better and controllable now that I lost 59 lbs. Yeah, I know, I just need to wean off so much salt. Yesterday I went around 2000 mg over suggested amount. (shouldn't have eaten so much Salsa Verde Chicken!0
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Unless you have a medically prescribed/directed reason to restrict sodium I don't see any reason to get worked up about it. Big picture, it doesn't matter how much water you're retaining day-to-day but if it's bothering you that much take a hard look at your logs and see if there's a few select foods that are causing the spikes and target swaps for them specifically, rather than taking a shotgun approach to reducing salt across the board.6
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nighthawk584 wrote: »I have high blood pressure which is much better and controllable now that I lost 59 lbs. Yeah, I know, I just need to wean off so much salt. Yesterday I went around 2000 mg over suggested amount. (shouldn't have eaten so much Salsa Verde Chicken!
Are you checking your entries. Many entries have the wrong sodium amounts in (people often list Salt content rather than Sodium and Salt is only around 40% sodium).4 -
Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?0
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nighthawk584 wrote: »I have high blood pressure which is much better and controllable now that I lost 59 lbs. Yeah, I know, I just need to wean off so much salt. Yesterday I went around 2000 mg over suggested amount. (shouldn't have eaten so much Salsa Verde Chicken!
That is a typical day for me. Actually it is not because I don't record the salt I add to my food which is plentiful so mine is much higher.2 -
tinkerbellang83 wrote: »nighthawk584 wrote: »I have high blood pressure which is much better and controllable now that I lost 59 lbs. Yeah, I know, I just need to wean off so much salt. Yesterday I went around 2000 mg over suggested amount. (shouldn't have eaten so much Salsa Verde Chicken!
Are you checking your entries. Many entries have the wrong sodium amounts in (people often list Salt content rather than Sodium and Salt is only around 40% sodium).
I am checking them . This certain recipe I even put in the exact ingredients I used instead of what the OP had in theirs. It was more calories and more salt with my figures. I'm sure I probably didn't intake that much over but it was still higher than I needed!0 -
If you want to swap out some of your added salt, try sprinkling onion powder on your foods.
I love my salt, too. I probably have 7 or 8 different salts in my kitchen. 😉4 -
Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.1 -
nighthawk584 wrote: »Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.
Has your doctor adjusted your meds since your weight loss?
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nighthawk584 wrote: »Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.
If your BP is really low, ask your doctor whether your medication needs to be changed or the dose lowered. Hopefully one day you won't need the medication anymore.
Since you are being treated for a condition related to sodium, I'd ask your doctor for a sodium target (or a referral to a registered dietitian if appropriate). The MFP default may or may not be appropriate for you.3 -
Yes I have this issue too!
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For some foods using some lemon juice can help. I realize this won't work for all recipes but it's worth a try. It's probably better more often with single items instead of casserole type things.
One you could try is a lighter version of chicken piccata - go easy on the capers and use less added salt overall. Look for a recipe with less oil and butter to save calories. It also doesn't *have* to be served with pasta.3 -
lalalacroix wrote: »nighthawk584 wrote: »Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.
Has your doctor adjusted your meds since your weight loss?
Not yet, I see them in 2 months for the 6 month checkup0 -
I love salt too. I don’t have high BP, but my husband does. So, I cook, pretty much, without adding salt. Learning to love experimenting with spices and herbs. I feel a little guilty about adding salt to my food in front of him, but he never says anything. I especially love my flake salt and pink Himalayan salt. Gotta have salt on my eggs and popcorn.2
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nighthawk584 wrote: »lalalacroix wrote: »nighthawk584 wrote: »Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.
Has your doctor adjusted your meds since your weight loss?
Not yet, I see them in 2 months for the 6 month checkup
Meanwhile, you could ask them for a salt target or a referral to a registered dietitian.
I have no medical reason to worry about salt intake and just accept than after I have Chinese food I will be dealing with a little water retention for a few days.2 -
I have high BP and with my Dr's guidance, eat a lowER sodium diet of 1500 - 2000 mg/day. It ain't that hard, and in my previous non-high-BP life I would pour a quarter cup of salt on some steaks before throwing them on the grill LOL You don't need Dash or any artificial "salt-like" substitute; they taste pretty bad and don't satiate the desire for salt. Just gradually cut down on the salt until it hits the number you want to hit. As a side effect you'll start noticing that you're generally eating healthier and less processed foods as you migrate away from the salt, which is a good thing.
Try getting through a whole week without blowing MFP's 2300 mg target, and then set it to 2000 and see if you can do it. Eliminate fast food and processed foods entirely, and you'll be half way there.
I only pay attention to calories and sodium in MFP.4 -
nighthawk584 wrote: »Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.
I'm a salty girl, too.
What I did was fill my personal salt shaker at home with 50% regular table salt and 50% No Salt (potassium chloride). Mix it up and use to taste. I didn't like the taste of the No Salt on its own, but blended like that I can't tell the difference. Cut my added salt in half and also gave me a bit of a potassium boost.5 -
snickerscharlie wrote: »nighthawk584 wrote: »Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.
I'm a salty girl, too.
What I did was fill my personal salt shaker at home with 50% regular table salt and 50% No Salt (potassium chloride). Mix it up and use to taste. I didn't like the taste of the No Salt on its own, but blended like that I can't tell the difference. Cut my added salt in half and also gave me a bit of a potassium boost.
Table salt? You don't invoke the power of the Himalayas?
I may have to try this little hack of yours. I am probably one of those people who should actually care about my sodium a little. It is not like I have 5 salt shakers in my house, 4 of which get used regularly, 2 of which are in the kitchen that get refilled QUITE often or anything. Yep... no surprise... I am the saltiest person alive.1 -
snickerscharlie wrote: »nighthawk584 wrote: »Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.
I'm a salty girl, too.
What I did was fill my personal salt shaker at home with 50% regular table salt and 50% No Salt (potassium chloride). Mix it up and use to taste. I didn't like the taste of the No Salt on its own, but blended like that I can't tell the difference. Cut my added salt in half and also gave me a bit of a potassium boost.
Table salt? You don't invoke the power of the Himalayas?
I may have to try this little hack of yours. I am probably one of those people who should actually care about my sodium a little. It is not like I have 5 salt shakers in my house, 4 of which get used regularly, 2 of which are in the kitchen that get refilled QUITE often or anything. Yep... no surprise... I am the saltiest person alive.
No. No I don't.
And being salty is better than being pickled.
I think.0 -
snickerscharlie wrote: »nighthawk584 wrote: »Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.
I'm a salty girl, too.
What I did was fill my personal salt shaker at home with 50% regular table salt and 50% No Salt (potassium chloride). Mix it up and use to taste. I didn't like the taste of the No Salt on its own, but blended like that I can't tell the difference. Cut my added salt in half and also gave me a bit of a potassium boost.
Table salt? You don't invoke the power of the Himalayas?
I may have to try this little hack of yours. I am probably one of those people who should actually care about my sodium a little. It is not like I have 5 salt shakers in my house, 4 of which get used regularly, 2 of which are in the kitchen that get refilled QUITE often or anything. Yep... no surprise... I am the saltiest person alive.
One thing worth noting though... this habit of mine has been consistent for a VERY long time and my BP was so borderline (on the high side) that my first doctor didn't want to medicate me. My second one did though so I am on a low dose which I hope to lose when I shed some more weight.1 -
+1 for the person who said add lemon. Any sort of acidity can help brighten up the flavors of a dish without adding quite as much salt. Lime juice, lemon, there's also lots of interesting vinegars out there like sherry vinegar, malt vinegar (good on fries), and my new favorite Chinese black vinegar (great to sub for part of your soy sauce).2
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i put vinegar on almost everything. mustard also0
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nighthawk584 wrote: »lalalacroix wrote: »nighthawk584 wrote: »Did your doctor tell you to limit sodium, and if so, how much sodium did they tell you to eat?
My Dr said to not overdo it but never gave me an amount. I take blood pressure pills and my BP right now is very low because of massive weight loss, which is great! I've always had trouble with the Salt shaker though.
Has your doctor adjusted your meds since your weight loss?
Not yet, I see them in 2 months for the 6 month checkup
Depending on how low your pressure is, you might want to consider seeing your doc a bit earlier. Low BP can be dangerous too.7 -
I understand your pain.
I was a massive salt eater until I had kids, but as soon as I had them (up until they were older teens) I stopped having it in house at all, and drastically reduced the processed foods that contain high amounts. I went cold turkey, and it was miserable at first.
The good news is that you adjust after a while. You start to taste things you never noticed before. Things you once craved become unpleasant because of the saltiness. Citrus and spice help make things more interesting.
According to the NHS information, most people eat far too much, and the increased health risks are clear. Good for you for tackling it!1 -
nighthawk584 wrote: »I am doing great on everything else, but my salt intake sometimes gets out of control! any and all suggestions welcome. I had a horrible high sodium day yesterday and scale says I retained 1.8 lbs of water because of it! I'm starting off the day good so far...crossing my fingers!
I lowered my sodium 40 years ago (bad PMS and doctor suggested it). It was really easy, I just stopped salting my food (except popcorn, that NEEDS salt). I use herbs and spices instead of seasonings. I cook food rather than purchase packaged or frozen foods. I make my own things like taco seasoning. I rarely eat out and I ask for the salt to be reduced if possible. I buy meat, cook it, and slice it for sandwiches.
It took about 2 months and I lost my taste for salt. I often have to send restaurant food (especially soups) back because they are too salty.1 -
How's your potassium levels. Some people overcompensate with salt for low potassium. I have a relative addicted to salt since childhood. Ate it by the handfuls and would even sneak over to the salt lick used for the livestock. Eventually, blood tests revealed potassium deficiency but they're still addicted to salt even supplementing with potassium. Get it checked.0
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One thing people notice when they go very low salt is that food actually has this thing called "flavor". This is not something to fear but to embrace, or at least to give a fair chance.
I served some sandwiches made out of Boar's Head NO salt added turkey, which of course had everyone making skeptical faces, but then they were shocked to eat turkey sandwiches that actually tasted like turkey. Turkeys -- like the kind you eat for Thanksgiving -- it turns out, aren't pre-stuffed with salt cubes; they're just ... turkey, and they taste like turkey. Turkey tastes good. It does not need any salt.
Salt tastes good (which is why food manufacturers stuff it into every crevice of the foods they sell) but is also a habit. Habits can be broken. You would be amazed at how little salt you can get away with and still love the food you eat. I have days of 500 - 1,000 mg of salt and everything tastes fantastic.3 -
I served some sandwiches made out of Boar's Head NO salt added turkey, which of course had everyone making skeptical faces, but then they were shocked to eat turkey sandwiches that actually tasted like turkey.
I use their no salt turkey and really like it. They made a mistake once and have me "lower sodium" instead and I could barely stomach it. I avoid soups, drastically reduced sausage, etc because they put way too much salt in the food and now that stuff just tastes like salt.
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