02/24/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 25. February 2015 20:03


Paula B.

Sodium intake needs to be monitored for healthy living.  An accepted amount of sodium is required by the body.  As seen in ConsumerReports.org, Lona Sandon, R.D., a spokesperson for the American Dietetic Association recommends “Sodium’s key role in the body is to maintain water and electrolyte balance, and keep your blood volume normal.  It helps shift nutrients into and out of your cells, which gives you the energy you need to move your muscles.”   It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in your body. Your kidneys control how much sodium is in your body. If you have too much and your kidneys can't get rid it, sodium builds up in your blood. This can lead to high blood pressure. High blood pressure can be a link to other health problems. This is why you need to monitor and modify the quantity of daily salt intake. http://www.nlm.nih.gov/medlineplus/dietarysodium.html  .

That being said, the average American consumes way too much salt.  The recommended daily amount of salt is only 250 to 500mg each day. The American Dietetic Association estimates most Americans average 3,500 to 4,300mg each day. It can sneak into your diet through a variety of places with processed and drive through foods. http://www.cincinnati.md/oh/cincinnati/con-article/661545/salt%20in%20American%20diet/everyday_foods_add_up_to_major_salt_problems_cdc.htm .

 -A cheeseburger with two slices of American cheese contains around 1,200mg of sodium .   

-Packaged and processed foods can load up anywhere from 340 mg to 1987mg salt.

-Canned soups contain as much as 870 mg sodium

-Cold cuts and packaged meats extend their shelf life by adding salt.  A portion of deli-style ham can have up to 750 mg of salt

-The ones that may surprise you can come from the organic aisle, and from other aisles  that you wouldn’t expect:  Kashi 7 whole-grain nuggets cereal has 260 mg of salt.  Ken’s lite Caesar salad dressing has 620 mg of sodium.  Check breads, crackers, ketchups and condiments

When you prepare your own meals and snacks then you have control over your salt intake, and can determine your best long-term health.


Friday 02/24/12- Workout Diary:

Yoga DVD- 70 min

Friday 02/24/12- Food Diary:


Organic steel cut oats(150 cal.)

1/8 cup blackberries, blueberries (30 cal)

protein shake with 1/2 cup pasturized egg whites (190 cal)

A.M. Snack-

Banana, 2 tbls organic almond butter (240 cal)

Lunch- restaurant

flatbread pineapple/spinach pizza  (270 cal)

P.M. Snack-

1/2 papple (apple/pear crossover) (57 cal)


4 oz chillean sea bass (360 cal)

1 cup spagetti squash, spritz with I Can't Believe It's Not Butter, tomato, shredded parmesian, italian spices (65 cal)

1 cup wilted spinach, garlic, EVOO, white wine vinegar (105 cal)


1 glass of merlot (100 cal)


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Paula's Healthy Living

Comments (2) -

2/25/2015 11:24:45 PM #

Hi !  Great topic, information and links !

One more place that sodium can sneak into a diet is in home softened water.  Water is softened to remove dissolved minerals in groundwater that cause poor detergent performance and mineral build up  in appliances.  Most water softener systems use salt beads in the regeneration cycle.  The concentration of sodium in the softened water is proportional to the amount of dissolved minerals contained in the raw “hard” water. Most times the sodium concentration is low but in a few cases it can be quite substantial.  If it is a health concern, the softened water can be tested by a lab to determine the actual sodium concentration.

A public water supplier will have the information for determining sodium content in the water you use.  My water supplier sends a yearly analysis along with the bill.

This site provided good content on the subject.   It also speaks about sodium in groundwater due to proximity to the ocean and naturally occurring in the soil (or heavily salted roadways in the winter).


2/26/2015 12:48:18 PM #

Interesting point of view.  Where I live that is not an issue, but an interesting thing to think about.  Thanks for expanding our point-of-view.

Comments are closed

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