Tuesday, August 13, 2013

Hold the Salt!

In less than 3 weeks Matt and I will be leaving the country for a little tropical getaway. The thought of living in a bikini for 5 days makes me freak out juuust a tad. Okay, maybe a lot. So to get bikini-ready {and preferably lose at least 5 pounds}, Matt and I began a new crash diet on Sunday. We are cutting salt and sugar for the next few weeks. Simple, right? Not so much. Apparently those tiny little crystals are in just about everything, including lots of healthy food choices! I never really paid much attention to my daily salt use and had no clue my intake was off the charts until I tracked my usual meals in My Fitness Pal. Yikes! 
So to find out how much sodium I really need and to learn which high-sodium foods to avoid, I did some research. Along the way I found the Sodium Girl which is a blog filled with low-sodium recipes and written by a girl who lives a low-sodium life. 
Next up, I wrote out my grocery list for our first few meals:

- Fresh Fruits {apples, oranges, bananas, grapes, watermelon, etc.}
- Fresh Vegetables {spinach, carrots, broccoli, zucchini, squash, mushrooms, etc.}
- Unsweetened Dried Fruit
- Fresh Fish
- Eggs
- Beans & Peas {packaged, not canned}
- Fat Free Greek Yogurt
- Unsweetened Almond Milk 
- Sparkling Water

As I continued to write out my shopping list, I realized that this list wasn't all that different than my usual list. So where was all my salt coming from? The way I prepared our meals. I add salt to just about everything. A a single teaspoon of salt has 2,325 mg of sodium and the Mayo Clinic recommends consuming less than 2,300 mg of sodium a day.  
 
However, it should be noted that salt does not cause your body to gain or lose fat. In fact, salt has no calories. High consumption of salt only results in temporary weight gain as it causes your body to retain water. Conversely, low consumption of salt can result in temporary weight loss as it causes your body to expel water.
So a few of my biggest changes will be kicking the added sprinkle of salt, switching from salt-packed salad dressings and condiments to oils & vinegars, using more garlic, herbs, onions, lemons and limes to season our foods and cut pretty much all processed foods {most of my snacks}!  If I can't choose fresh, I'll have to pay closer attention to the Nutrition Facts Label to check the amount of sodium - foods with 5% Daily Value (DV) or less.
So now that I've announced my diet to the world I'll have more accountability. If I make it to my goal weight I'll tell you what it is {but don't expect before & after pictures}.
 
Wish me luck or give me some tips!
 
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19 comments:

  1. I grew up with very little salt so I don't need it. I've always been amazed at the people who salt their food before they even taste it. YUCK! To prove I've been dieting for years, my snack in high school was air popped popcorn. WITHOUT SALT AND BUTTER! ;-0
    Good Luck! Ya'll can do it!

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    Replies
    1. I also don't salt my food. My trouble is my sweet tooth. I should have it removed. LOL.
      -Morgan
      www.styleoyster.blogspot.com
      www.thegymbunny.com

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  2. please share some of your favorite low-to-no-salt recipes along the way! I'd love to try some for myself! :)

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  3. good luck! another thing to watch is artificial sugars. most "fat free" foods contain artificial sugars, so you should opt for low or whole fat.

    your menu looks super healthy, i hope those 5 pounds come off for you!

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  4. You can do it!! I'm currently doing a yeast free diet which doesn't allow you to have any sugar as well! But, you can have truvia and stevia which are natural, no calorie sugars. I've been using it for my tea because all I drink is tea and water and it is wonderful! I highly recommend it!

    I haven't eaten anything processed in almost 2 weeks! It's amazing to look at the ingredients in things and find all this crap!

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  5. Good luck girl - that is a hard task for me but I am so proud of you for taking the plunge!! x

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  6. Oprah did a show years ago about not eating after 8:00pm. I swear that worked for me as well, and I dropped 5 pounds quickly.

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  7. This has to be hard to give up salt! But good for you guys! I am def taking notes here!

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  8. You can do it! And trust me, there are many of us struggling with you. :)

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  9. Great grocery list. You are right, pretty much anything you don't make yourself is LOADED with sodium. It's horrifying.

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  10. I am going to have to check out her site. I heavily salt everything. Good luck with the diet. I am sure you will feel great on your trip!!

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  11. sooo I had pancakes on the menu for dinner tonight? hahaha scratch that!

    can you come do my grocery shopping for me? if it's not in the house, then i won't eat it right? we're going to destin in 2 weeks, and i need to drop a few!

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  12. I did this and lost a lot!! Also drink LOTS of water. Seriously how I lost weight.

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  13. I am still trying to figure out where the extra weight is hiding on you. You look fabulous. I'm feeling like a globby monster now.

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  14. Hey! I've been committing myself to a clean eating regimen. I am basically healthy, but know there are areas I could cut back and be more strict on myself. Good luck with your efforts, I hope you have a great vacay and I'd love if you'd follow along on my blogs...I post about fitness often.
    -Morgan
    www.styleoyster.blogspot.com
    www.thegymbunny.com

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  15. I really want to go on diet,thanks for posting this.
    new GFC follower
    hope you can visit my <a href="http://michperez.blogspot.com/2013/08/five-on-friday-1.html>Five for Friday</a>

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  16. Sounds like the post I just wrote. Tom and I are on the Paleo "diet" {well Tom's been on it for 7 months now}. I have been on a low sodium diet due to BP. Between the sodium and Paleo you find that your world is rocked in terms of what you can truly eat. Good luck! I'm down 3lbs in 5 days! You can do it!

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  17. pretty much anything that comes from a bag, box or can has high levels of preservatives and sodium (except for fresh baked bread and oatmeal -- these are my two exceptions to the rule) so i avoid all the processed stuff and buy fresh only. if you don't like the texture of regular fruit, toss them in the freezer! frozen grapes or blueberries are awesome. dressings? make your own (so easy and healthier - i just chop up some fresh garlic, add some olive oil, a dash of salt/pepper, oregano, a dollup of mustard and i use either apple cider vinegar or white wine vinegar and mix).

    as long as you stay away from processed foods, you will keep your sodium levels down.

    -kathy
    Vodka and Soda

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  18. I love MyFitnessPal! It really helps me hold myself accountable and to be more aware of what I'm putting into my body. Growing up my mom wasn't a big user of salt so I've never been accustomed to adding it to things, but I do have a hard time discerning what it's in and avoiding it when eating out.

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