Almost all of us could benefit from shaking the salt habit -- not so much the habit of using the salt shaker -- but eliminating the salt in processed foods. Simply put, too much salt can lead to serious health problems.
Many of us aren't aware of just how much sodium we consume. A single teaspoon of table salt has 2,325 milligrams of sodium.
It's true we need some sodium to function properly -- sodium helps maintain the right balance of fluids in the body, helps transmit nerve impulses and influences muscle contraction and relaxation. Our kidneys naturally balance the amount of sodium stored in our bodies. When body sodium is low, the kidneys hold on to the sodium. When body sodium is high, the kidneys excrete the excess in urine. However, if for some reason the kidneys can't eliminate enough sodium, the sodium starts to build up in the blood. Because sodium attracts and holds water, blood volume increases, which makes the heart work harder and increases pressure in arteries. Too much leads to fluid retention.
How much sodium do we need? The Dietary Guidelines for Americans recommends limiting sodium to less than 2,300 mg a day -- less than a single teaspoon of salt. But the average American gets about 3,400 mg of sodium a day.
Sources of sodium include processed and prepared foods, sodium found naturally in foods and the saltshaker and foods high in sodium such as soy sauce.
Mayo Clinic offers some ways to cut back on sodium:
--Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn't been injected with a sodium-containing solution such as air-chilled poultry.
--Opt for low-sodium products. If you do buy processed foods, choose those that are labeled "low sodium" or "no salt added." Better yet, buy plain whole-grain rice and pasta instead of products that have added seasonings.
--Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook. Look for cookbooks that focus on lowering risks of high blood pressure and heart disease.
--Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
--Use herbs, spices and other flavorings to season foods. Use fresh or dried herbs, spices, zest and juice from citrus fruit to jazz up your meals. Sea salt, however, isn't a good substitute. It has about the same amount of sodium as table salt.
Q and A
Q: Can chewing gum help you lose weight?
A: It may help some people lose weight, but don't count on it as an important strategy. There are several theories as to why chewing gum may support weight loss, but research doesn't show strong results. One often-quoted study found that chewing gum may burn about 11 calories an hour. This could be compared to the small extra daily calorie burn found in people who tap their toes or otherwise "fidget" all day, and it is unlikely to produce weight loss. Others propose that the act of chewing may lead to changes in digestive hormones that decrease hunger, thus making it easier to cut calories for weight loss. This makes sense in theory, but short-term controlled trials haven't shown the expected hormonal change. Chewing gum may aid weight loss by replacing overeating for some. Participants in one controlled study showed a 10 percent drop in mid-afternoon snacking when they chewed gum 15 minutes each hour after lunch. But, in a controlled trial that followed overweight people for eight weeks, those who chewed gum 90 minutes a day did not lose weight any more successfully than those who didn't chew gum. Consider other strategies to avoid extra eating. Brushing your teeth immediately after a meal helps some people. Try the tradition followed in India of ending meals by chewing a few fennel seeds, or just enjoy a nice cup of tea or coffee. If you find that chewing gum helps, that's great, but think of it as just one small part of changing eating habits to support weight loss. -- American Institute for Cancer Research.
RECIPE
I use my slow cooker all year round -- it helps me put dinner on the table on those days when schedules are crazy. Cooking Light magazine recently published their "best" slow cooker chicken. The recipe calls for bone-in thighs and plenty of garlic to boost flavor.
Slow Cooker Garlic-Infused Chicken
Cooking spray
1 cup unsalted chicken stock
1/4 cup dry white wine
3 tablespoons all-purpose flour
2 tablespoons unsalted butter, melted and cooled
2 tablespoons fresh lemon juice, divided
6 skin-on, bone-in chicken thighs (about 1.5 pounds)
1 3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 1/2 pounds small red potatoes, scrubbed
40 garlic cloves, peeled
12 fresh thyme sprigs
3 tablespoons chopped fresh parsley
Coat bottom and sides of a 6-quart slow cooker with cooking spray. Combine stock, wine, flour, butter and 1 tablespoon lemon juice in a medium bowl, stirring with a whisk; pour mixture into slow cooker. Sprinkle chicken thighs evenly with 3/4 teaspoon salt and 1/4 teaspoon pepper. Place thighs in slow cooker, skin side down. Arrange potatoes, garlic and thyme over chicken in slow cooker. Sprinkle 1/2 teaspoon salt and 1/4 teaspoon pepper evenly over garlic and potatoes. Cover slow cooker; cook on LOW for 8 hours. Transfer chicken to a platter. Transfer potatoes and garlic to platter with a slotted spoon; discard thyme sprigs. Sprinkle chicken and potatoes with remaining 1/2 teaspoon salt, remaining 1 tablespoon lemon juice and parsley. Strain cooking liquid from slow cooker through a sieve into a liquid measuring cup; let stand 3 minutes. Discard any fat that rises to top of liquid. Serve jus with chicken, potatoes and garlic cloves. Serves 6. (servings size: 1 thigh, 1/4 pound potatoes and 5 tablespoons jus).
Per serving: 342 calories, 20 g protein, 29 g carbohydrate, 14.1 g fat, 100 mg cholesterol, 3 g fiber, 664 mg sodium.
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