Total weekend domination. That’s what I tweeted (@AHealthySlice) yesterday afternoon after feeling uber accomplished and proud of myself. On Sunday, Hubbs had to work, so I decided to be super-preggo-wife and get some things done.
I laundried (it’s a word)
Ran errands (the pup needs food, too!)
Went grocery shopping (only 2 stores: Target & The Home Economist… pretty good for me)
Made whole wheat pizza dough for dinner (& used my dough hook for the first time- that thing is AWESOME!)
Cut the grass
AND wore the pup out in the process.
I even had a few minutes leftover to focus on my new health goal: sodium reduction. Luckily I have excellent blood pressure (sometime even bordering on low) and I always use that as an excuse to why I don’t need to carefully watch my sodium intake. However, too much salt still isn’t good for you, high blood pressure or not. Too much salt
- is tough on your kidneys and makes them work harder
- is a main cause of a lot of bloating and water retention
- can lead to high blood pressure
Since I became pregnant I’ve craved salt, and haven’t restricted myself. Texas Pete, salsa, jalapenos, pepperoncinis, frozen bean burgers, etc. I track my food on 411fit.com and have seen that I’m taking in close to 3000 mg each day. The recommended sodium intake for adults is less than 2300 mg; 1500 mg or less if you are over the age of 51, are African American, or if you have hypertension, diabetes or chronic kidney disease. (Facts from MyPyramid.gov).
My new focus is to keep my sodium intake between 1500-2000 mg a day. Here’s my plan:
- Be more vigilant when checking food facts.
The above fresh salsa is about 1/2 the sodium of Pace bottled salsa. SWITCH!
Kalamata olives are almost double the sodium for the same number of olives. I love Kalamatas, but will keep this in mind.
- I also plan on recommitting to eating mostly fresh foods and avoiding canned, frozen and processed foods, which all have higher levels of sodium.
- Don’t use the salt shaker. This shouldn’t be difficult because I rarely salt my food with the shaker. Instead, I use herbs and salt-free seasonings (try Mrs. Dash)
- Watch condiments. And cheeses (like cottage!) This will be challenging for me. I love condiments. But I’ll be watching my mustards, dressings, hot sauces, etc.
Luckily my beloved goat cheese is reasonable, at 130 mg of sodium per ounce.
- Eat at home more. No matter how healthy your choice is when you’re out to eat, the sodium in one sandwich, soup or salad almost reaches your daily limit in itself.
I’m hoping by getting my sodium intake under control, I’ll be able to avoid some of the swelling that summer and pregnancy are sure to bring my way. I’ll also be downing plenty of water.
Oh, and that pizza dough I made? Hubbs couldn’t tell at all that I cut the salt in half 😉
Do you keep an eye on your sodium intake?
Brooklyn @ Veggie Table says
I cut our lawn this weekend too! We are so nice, haha! I love all your informative posts – especially this one! I’m a sucker for condiments (ahhh, hot sauce!!!) but will be more aware of the sodium situation now! Thanks!
Lindsay @ The Lean Green Bean says
love this plan! sodium is one of the things i watch most carefully too. i’m constantly reading labels and vetoing foods that are too high. then i try to make them on my own with less sodium!
Roz says
Hi Brittany! Great plan. I’m very careful about sodium, high blood pressure is in my family, and I’m doing my best not to go down that road myself. Love the cutting of the lawn pic. You look great, and love Koda’s assistance! Have a good day!!
Sarah @ The Smart Kitchen says
Your pizza dough looks AMAZING! I wish I had a Kitchen Aid…
I am not very good about watching my sodium intake. I generally look at the labels, and will choose a lower sodium option if it is available, but I’m not very vigilant.
As for cottage cheese, I tried the lower sodium kind and BLECH! I read somewhere recently to try and use low fat ricotta instead of cottage cheese because it has less sodium, so I might try that….maybe….
Kristin says
I’ve been trying to cut back on sodium for a while now, and it can be challenging – it seems like it’s everywhere, in higher amounts than I realized! I’m working on on trying to modify some of my favorite recipes to cut the sodium while still preserving the flavor.
Caree @ Fit-Mama says
I was never brought up with salting my foods so I can tell when something is over salted real fast!! But there are some things that I would never have thought have the amt of sodium it has because I can’t taste it!!
Melissa says
I’m terrible at keeping track of sodium. I always just figured it didn’t pertain to me. But I did take my blood pressure at the gym on Saturday and it was slightly high. I guess I need to pay better attention to that. I do generally choose canned foods and the like with lower sodium if an option is given. Here I go with stats again: as a rule of thumb–I believe I read or heard that if the sodium number is more than double the number of calories per serving than it should not be purchased. I’ll have to double check that though.
Samantha @ Health, Happiness & Skinny Jeans says
I don’t watch my sodium intake and I definitely should. I think its because I have never had an issue with blood pressure either. Better to prevent the problem though!
Corey @ the runner's cookie says
I love productive weekends! Wow, your backyard is gorgeous!! I want to live there 🙂
I pay attention to my sodium intake, but probably not as closely as I should. I try to monitor and make lower sodium choices when possible, and avoid packaged/canned foods when possible, but I’ve never added up my daily sodium intake. That might be worth doing! Your pizza looks delicious!
Kelly says
New to your blog!
I too love Kalamata olives and was excited to see this at the grocery store: http://www.mariocamachofoods.com/public/PouchOlives.aspx
It’s an olive snack pack! I forget exactly how much sodium was packed into the pouches, but it is packed without the salty juice so that has to count for something!
Blond Duck says
That pizza looks great! Did you use a specific recipe or mix?
Maria @ Oh Healthy Day says
I think sodium intake was one of the biggest eye openers for me when I tracked calories in the past. I never knew how much sodium I was intaking until I logged it. I also saw a huge difference in bloating and sodium – which is why I try to cut back on it now. I blow up like balloon when I eat too much salt!
I love love love homemade pizza!
Karlee @olivewineandfood says
i don’t really watch my sodium intake, but i don’t add salt to food (rarely). I have neurocardiogenic syncope, which basically means sometimes my blood rushes to my feet resulting in a drop in blood pressure and I pass out. The doctor told me to actually increase my sodium, which I didn’t really, but if I ever feel dizzy especially after running, I’ll drink a gatorade or something.
Autumn @ Good Eats Girl says
What a weekend you had! Way to go getting all of that done! I need to watch my sodium a bit more…I love salty foods!
Pure2raw Twins says
At the moment I do not pay too much attention to my sodium intake but I know it is worth keeping an eye on 🙂 That pizza crust looks great!!!
Baking Serendipity says
You are such an awesomely health conscious pregnant girl! I am totally impressed 🙂 And jealous of all your productivity…I need some of that sent my way! PS: the dough hook makes any yeast recipe ridiculously do-able. I love it!
Jane Preston says
Great post Brittany! I don’t add salt to the food I make because of my husband’s family history and all the health reasons. BUT, since you had me track my intakes on 411fit, I’ve especially noticed how high my sodium intake can get, if I’m not careful. One item I was shocked at is organic “Better Than Bouillon”. This is what I WAS using when making my vegetable soup. ONE tablespoon has SEVEN HUNDRED mgs of sodium in it!!! My recipe calls for 4-6 TBSP in the recipe. That’s a lot of sodium. Next time I will try the organic low sodium Vegetable broth at 140 mg a cup.By the way, the pizza looks amazing!