Is "Low Sodium" Right For Me?

Before you jump on board the "low sodium train," take some time to think about whether or not a low sodium diet is right for you.

Sodium is an element found in many foods. The body requires sodium in small amounts in order to control blood pressure and blood volume. A diet without sodium would lead to eventual death. However, most people consume many times the necessary amount.

By definition, a low sodium diet is a diet that contains fewer that 2.3 grams, or 2300 milligrams of sodium (roughly one teaspoon), per day.

Certain medical conditions, such as high blood pressure, kidney disease, and heart problems can benefit tremendously from a diet that is lower in sodium. In addition to directly reducing blood pressure, a lower sodium intake may also help to reduce your risk of dying of a stroke, may reverse heart enlargement, and reduce your risk of kidney stones and osteoporosis.

A low sodium diet does not help with weight loss. This is not a diet to go on if your goal is to lose weight. People who reduce their salt intake may experience an initial weight loss that is rapid, but this weight loss is limited. Sodium causes a person to retain water, which adds to body weight. However, in the vast majority of people, this extra water weight is a small amount, and once the extra sodium is out of your diet, so is the extra water. Therefore, you won't experience any additional weight loss.

The main source of sodium in the American diet is the salt added to packaged and processed foods and in foods from restaurants. Processed foods include prepared frozen meals, canned foods, pickled foods, snack foods, lunch meats, cheese, condiments, sauces, dressings, breads, cereals, and soda (including diet sodas). The sodium found in processed foods accounts for about 80% of a person's daily sodium intake, so it adds up very quickly.

For this reason, cooking your own meals is the best way to ensure that your diet is truly a low sodium diet. Below are a few different low sodium recipes. Enjoy!

Beef Brisket

Ingredients: 

• 1 Tbsp Olive Oil
• A 4lb Beef Brisket
• 2 Onions Sliced
• 2 Cloves of Garlic Sliced
• Black Pepper to Taste

Directions:

1. Heat the olive oil in a large deep skillet or pot over medium-high heat. Season the brisket generously with black pepper. Place in the pan and cook until the surface is a rich brown color, not burnt, but dark. Lift the roast and scatter the onions in the pan. Place the uncooked side of the roast down onto the onions. Repeat the browning process.
2. Add the garlic to the pan, and fill with enough water to almost cover the roast. Bring to a simmer. Reduce heat to low and cover with a lid or tight fitting aluminum foil. Simmer for 4 hours, turning the roast over once halfway through. The roast should be fork tender.
3. Remove the brisket to a serving platter. Bring the broth in the pan to a simmer, scraping the bottom to loosen any browned bits. Cook until reduced to a thin gravy. 

Balsamic Roast Chicken

Ingredients:

• 4 Chicken Breasts
• 2 Tbsp Rosemary
• 1 Clove of Garlic
• 1 Tbsp Olive Oil
• 1/8 Tsp black pepper
• 1/2 Cup Balsamic Vinegar
• 1 Tsp Brown Sugar

Directions:

1. Preheat oven to 350 F.
2. In a small bowl, mince together the rosemary and garlic. 
3. Pour olive oil into a bowl, then rub chicken breasts thoroughly in the oil. Sprinkle the herb mixture onto the chicken breasts.
4. Sprinkle black pepper on chicken breasts.
5. Place the chicken breasts in a pan and place in the oven for 20-25 minutes, or until fully cooked.
6. Meanwhile, in a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed and the brown sugar dissolves, but don't boil.
7. Once the chicken breasts have been removed from the oven, pour the vinegar mixture over them and serve immediately.

Avocado Dip (appetizer)

Ingredients:

• 1/2 Cup Sour Cream
• 2 Tsp Chopped Onion
• 1/8 Tsp Hot Sauce
• 1 Avocado, Peeled, Pitted, and Mashed

Directions: 

1. In a small bowl, combine sour cream, onion, hot sauce, and avocado. Mix to blend the ingredients.
2. Serve with baked tortilla chips or sliced veggies.

Strawberry Shortcake (Dessert)

Ingredients:

• 1 3/4 Cup Whole Wheat Pastry Flour, Sifted
• 1/4 Cup All Purpose (Plain) Flour, Sifted
• 2 1/2 Tsp Low Sodium Baking Powder
• 1 Tbsp Sugar
• 1/4 Cup Trans-Free Margarine (Chilled)
• 3/4 Cup Milk (Chilled)

For the Topping

• 6 Cups Fresh Strawberries, Hulled and Sliced
• 3/4 Cups (6 Ounces) Plain Yogurt

Directions:

1. In a large mixing bowl, re-sift the flours, baking powder, and sugar together. Using a fork, cut the chilled margarine into the dry ingredients until the mixture resembles coarse crumbs. 
2. Add the chilled milk and stir just until moist dough forms.
3. Turn the dough onto a generously floured work surface and, with floured hands, kneed gently 6 to 8 times until the dough is smooth and manageable. 
4. Using a rolling pin, roll the dough into a rectangle 1/4 inch thick. Cut into 8 squares.
5. Place the squares onto the prepared baking pan and bake until golden, 10 to 12 minutes.
6. Transfer the biscuits onto individual plates. Top each with 1 cup of strawberries and 1 1/2 tbsp of yogurt (or whatever the individual prefers), and serve immediately.

I hope you enjoy these recipes! Let me know how they turn out for you.

For more low sodium recipes, you can contact me here.

For more information on eating a low sodium diet, or for help incorporating a low sodium diet into your lifestyle, contact me here. 

For other health and nutrition related questions, contact me here.

Wishing you all Health, Hope, & Happiness

Abby