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Lately I have been working on lowering my sodium so I can figure out where my high BP is coming from. I read that the RDI for sodium is around 2400 mg, and I had been way over that, not even knowing that some of the things I eat contained more sodium than I realized. This was shocking to me considering I rarely eat salt or any other "salty" spices in my food. I know Chinese food has a lot of sodium and MSG etc. so I try not to eat that out too often, but I will make it at home. Yesterday was the first day I saw a significant decrease in my sodium intake and I didn't even try. The last few weeks have been a revelation to me and I am realizing some things I thought were "healthy" really aren't as much. On the other hand, I also feel like as long as I am healthy then nothing else really matters. So whether I lose pounds or not, I am focusing on being the healthiest me I can be!
Diet Calendar Entries for 12 August 2014:
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1942 kcal
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Fat: 56.17g | Prot: 88.41g | Carb: 283.46g.
Breakfast: Ocean Spray 100% Juice Orange (Bottle), Tilapia (Fish), Quick Grits. Lunch: Light Sour Cream, Meijer Mexican 4 Cheese Blend, Meijer Thick & Chunky Salsa - Mild, Earthbound Farm Organic Baby Spinach, Corn Tortillas, Sweet Potato, Onions, Cooked Yellow Corn (from Frozen), Cooked Broccoli (Fat Not Added in Cooking), Chobani Apple Cinnamon with Oats. Dinner: Goya Refried Black Beans, Garden of Eatin' Multi Grain Tortilla Chips with Flax Seeds, Skinless Chicken Breast, Frontera Green Chile Enchilada Sauce, Frontera Frontera Medium Tomatillo Salsa, Mission Flour Tortillas (Fajita Size), Kraft Natural Shredded Monterey Jack Cheese, Light Sour Cream. Snacks/Other: Water, Great Value Premium Instant Coffee, Coffee-Mate Peppermint Mocha Coffee Creamer, Coffee-Mate Italian Sweet Creme Creamer, Sugar, Meijer Low Moisture Part-Skim Mozzarella String Cheese, Fiber One Chewy Bars - Oats & Peanut Butter. more...
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3848 kcal
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Activities & Exercise:
Housework - 3 hours, Walking (moderate) - 3/mph - 1 hour, Desk Work - 8 hours, Resting - 4 hours, Sleeping - 8 hours. more...
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 Comments
Great Attitude !! Love it
12 Aug 14 by member: SherrieC
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Awesome job! A lot of people don't think about sodium intake, I also just started looking at this...since I log my food in the AM for the entire day, I can make better substitutions by seeing what my projected amount would be at the end of the day...
12 Aug 14 by member: Socolova
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the range is anywhere from 1500-2300 for most people... ive read a lot of people who stay at the lower end and have great results with BP
12 Aug 14 by member: kristyanne3
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Socolova, that is an excellent idea. I usually know what I am going to eat early on too, maybe I will try doing that. Thanks for the tip.
12 Aug 14 by member: Lhill928
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12 Aug 14 by member: Socolova
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I did some research for the same reason and discovered that if your blood pressure is high you should limit your sodium to 1500 mg per day, unless you're an athlete or outdoor worker where you sweat a lot. Since we can choose 6 things to track in our settings, I took out carbs (left in net carbs) and put in sodium. It's in everything and some things you can't do anything about like milk, or even chicken. So I pick my sodium battles where I can. I couldn't believe how much was in the enchilada sauce I used last night, but since practically all canned foods are high ...
12 Aug 14 by member: msbuggirl
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OMG I know what you mean. I too added sodium as one of my calculated nutrients. I don't eat many canned foods, but I do love Mexican anything (hence my affinity for cheese), and I tried to make enchilada sauce from scratch before, it was Naaaaastay! So, this too is where my sodium battle, as you so eloquently put it will remain.
13 Aug 14 by member: Lhill928
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I guess that I am in a different category. I have to eat a lot of salt because my blood pressure is abnormally low. I put sodium as one of my nutrients so I will be sure to get my quota in.
13 Aug 14 by member: new clothes 140
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I've been living at 1500 mg of sodium for a few yrs now after I had a heart problem. The highest sodium sources seem to be condiments, but there are lots of alternatives. If I do eat out - I can tell the next day because my rings are tight. It's just not a good idea for me....
13 Aug 14 by member: SD_3
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Great job on lowering your sodium intake!
13 Aug 14 by member: toppy24564
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