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Hi Everybody, Debbie Benson here...
This is where I can tell you about what I know, what I have found out, and here I can also rant a bit.
Since I was a little girl I have been aware of sodium, both high and low levels, as you learned in my first Season-It Newsletter 3 Tips That Help A Low Sodium Diet. Starting Benson's Gourmet Seasonings has been a dream come true.
As I learn and find helpful information, tips, products, recipes, and websites, I will share the information with you here. Then, you can follow-up and do your own research and make your own, more informed decisions regarding your health, or the health of a loved one. Knowledge helps you and gives you the power to make better decisions.
It's not just about what you don't do or can't have. It's also about things you can or should do or add to your diet that can make a difference. Here we go...
Blog
Listing all posts with label Low Sodium Diet. Show all posts.
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Seasonings are so important when cooking a healthy diet. There are ways you can bring out the flavor of seasonings, herbs, spices, and chilies. How you cook them, when you add them and how you store them all make a difference when trying to maximize flavor.
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It's not that I am so anti-salt. Salt can have its place. I am, however, anti-salt in seasonings because the more seasoning you add, the more salt you are adding. Usually, salt is listed as the first ingredient often followed by sugar because the sugar will help it not taste so salty. You lose control over the amount of sodium is in the dish. You just keep shaking it on or in.
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Many who must give up salt (Dr. says) find it very difficult to enjoy the food without salt. It takes time, on average (depending on how much you cheat) about 3 months for the taste buds to adjust to food without salt and know that if the food seasoned properly it can be enjoyed. Yes, enjoyed. Salt is just a habit and after a while without it or so much of it, you will start to taste the food and not just the salt.
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Gift Ideas For Father's Day And June Is Men's Health MonthCooking Gifts For Easier And More Flavorful Meals Especially When Following A Low Sodium Diet
Cooking gifts would be appreciated by almost anyone that cooks, especially when on a low sodium diet.
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At this time of year, Spring and Summer, with all the varieties of vegetables coming into their season. Nothing is more beautiful than a platter of grilled vegetables. Make sure to grill extra vegetables to add more flavor and serve in sandwiches, salads, omelets, snacks, etc.
Learn 8 tips for added flavor when grilling vegetables
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Salt-free seasonings are the key to living with a low sodium diet. Low sodium diets do not have to be bland. You need good quality salt-free seasonings. The seasonings need to be fresh with good aroma and you need a variety of them. You will be surprised how quickly you can become tired of the same flavors day in and day out, without salt.
Read more click here
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This infographic is about sodium facts that lead to an unhealthful heart. Did you know that something labeled healthy must have a sodium level less than 480 mg? Watch those serving sizes, they can be small.
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Yes, There are hundreds of varieties of avocados. It’s amazing that 95% of avocados sold in the US are grown in California and about 90% of those are Hass. That may be why so many folks think there is only one type of avocado or 2 if you consider ripe and unripe. -
First step: Take the salt shaker off the table and don't add salt to your cooking. -
Using salt substitutes to make food taste salty should not be your only goal. When eating a low sodium diet, you need flavor too. You will need to learn how to get rid of bland food. This includes learning how to increase flavor by using salt-free seasonings, fresh herbs, fresh vegetables, citrus and fruits, kinds of vinegar, different cooking techniques and following good low sodium recipes.
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I just shared a post which was shared by the Daily Dish on Facebook. https://www.facebook.com/TheDailyDish.us/?fref=tsThis is about tips to help lower your sodium intake. Here is a similar article I wrote a while back on this topic. Enjoy.
http://www.bensonsgourmetseasonings.com/7-Tips-To-Do-And-7-Tips-To-Avoid-When-Eating-Out
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Did you know just one tablespoon of soy sauce
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Here you are trying to eat healthier and now you found out that most salad dressings are very high in sodium. Read the labels and understand what the amount of sodium is per serving which is usually 2 Tablespoons. Many of us use much more especially for a large salad. The amount of sodium can vary by brand, so look at that too.
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I always thought brown eggs were better, however I recently learned different- Brown eggs are laid by red hens, and white eggs are laid by white hens.
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Most of the sodium we get from our diets is not usually from the salt shaker, but from processed foods like canned foods, microwave foods and a really big source is fast foods. So to start lowering our daily sodium intake we must learn to cook differently.
This means learning to cook from fresh ingredients, from scratch and cooking without salt. Now you think if you take the salt out of the recipe and fix it the same way it will be ok. Maybe not exactly the same but it should still taste good. -
Remember when I told you that often the lower the fat, the higher the sodium?
Here is are some examples per serving:- Whole milk, 1 cup 98 mg sodium
- 2% milk, 1 cup 100 mg sodium
- 1% milk, 1 cup 107 mg sodium
- Nonfat milk, 1 cup 145 mg sodium
- Half n Half, 1 Tablespoon, 6 mg sodium
- Half & Half Fat Free, 1 Tablespoon 22 mg sodium
- Heavy whipping cream, 1 Tablespoon 6 mg sodium
- Sour cream regular, 2 Tablespoons 16 mg sodium
- Sour cream reduced fat, 2 Tablespoons 22 mg sodium
- Sour cream fat free, 2 Tablespoons 42 mg sodium
- Cream cheese regular, 1 oz 100 mg sodum
- Cream cheese light, 1 oz 200 mg sodium
- Mascarpone, 1 oz 16 mg sodium
- Yogurt regular, plain 8 oz 104 sodium
- Yogurt lowfat, plain 8 oz 159 mg sodium
- Yogurt fat free, plain 8 oz 175 mg sodium
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Save on your daily sodium intake, just by using unsalted butter instead of salted. You can save quite a bit of additional sodium and it tastes better. You might not think this is a big deal but it adds-up, especially when cooking for holidays or special occasions.
You will find most brands of salted butter have a different amounts of sodium. Usually the cheaper the brand, the more sodium. You will notice this when reading the amount of sodium per serving. Unsalted butter has 0 mg of sodium per serving where as salted can go from around 30 mg per serving to 90 or 100 mg per serving (usually a tablespoon) sometimes even higher. -
Eating out on a low sodium diet? Here are a few tips: Ask to have no salt added to your food, no sauces or gravies, no condiments, and take a bottle of Table Tasty salt substitute with you to the restaurant. Click for more tips about what you should do when eating out and tips about what youshould avoid.
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The first tip is using -
First step: Take the salt shaker off the table and don't add salt to your cooking.
Blog Index
- Any idea how much sodium in in a large movie popcorn?
- Do You Know Where Most of the Salt In Your Diet Comes From? Percentages might surprise you.
- Do You Know What Organic Means?
- Maximize The Use of Seasonings, Herbs and Spices For A More Flavorful Healthy Diet
- I am anti-salt in seasonings because the more seasoning you add, the more salt you are adding.
- Salt is just a habit, after a while without it you will start to taste the food not just the salt
- Breadings - Tips For Watching The Sodium Content
- Are chilies a fruit or a vegetable?
- Did you know that there Are over 500 known varieties of known chilies?
- Happy 4th of July - Barbecue Sauce Recipe
- Sometimes We All Can Use A Little Umph - Same When Cooking
- Gift Ideas For Father's Day & June Is Men's Health Month
- Do You Know How To Grill Low Sodium Vegetables?
- Salt-Free Seasonings Offer Help Living With A Low Sodium Diet
- Infografic-Sodium And An Unhealthy Heart
- Infographic by Million Hearts-Tracking Down The Salt In Food
- 3 Tips To Help Calculate Your Daily Sodium Intake
- Parsley Stems vs Cilantro Stems
- You May Have Heard "We Eat With Our Eyes First."
- Did You Know There Are Hundreds of Varieties of Avocados?
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Blog Categories
- Any idea how much sodium in in a large movie popcorn?
- Do You Know Where Most of the Salt In Your Diet Comes From? Percentages might surprise you.
- Do You Know What Organic Means?
- Maximize The Use of Seasonings, Herbs and Spices For A More Flavorful Healthy Diet
- I am anti-salt in seasonings because the more seasoning you add, the more salt you are adding.
- Salt is just a habit, after a while without it you will start to taste the food not just the salt
- Breadings - Tips For Watching The Sodium Content
- Are chilies a fruit or a vegetable?
- Did you know that there Are over 500 known varieties of known chilies?
- Happy 4th of July - Barbecue Sauce Recipe
- Sometimes We All Can Use A Little Umph - Same When Cooking
- Gift Ideas For Father's Day & June Is Men's Health Month
- Do You Know How To Grill Low Sodium Vegetables?
- Salt-Free Seasonings Offer Help Living With A Low Sodium Diet
- Infografic-Sodium And An Unhealthy Heart
- Infographic by Million Hearts-Tracking Down The Salt In Food
- 3 Tips To Help Calculate Your Daily Sodium Intake
- Parsley Stems vs Cilantro Stems
- You May Have Heard "We Eat With Our Eyes First."
- Did You Know There Are Hundreds of Varieties of Avocados?
- Do You Know What Gremolata Is?
- If Life Gives You Lemons Keep Them They Boost Flavor
- Doc Says No More Salt...What Can I Do?
- Do you know the rule for substituting fresh herbs for dried?
- Salt Substitutes And Trying To Make Your Food Taste Salty Should Not Be Your Only Goal
Disclaimer: This will be information, ideas and comments only. You should check with your doctor before changing your diet.
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