Deb_N- Журнал, 06 авг 14

Believe me, I will take all suggestions to lighten up the chicken salad recipe. I love tuna salad with a little relish, chopped celery and onion, and very light touch of Miracle Whip Light. My daughter made the chicken salad for her mother-in-law, so the recipe was the way she liked it. When I make it, it will be the way I want it. ;)  

Sodium intake can be a problematic thing to monitor, some foods have a deceptively high amount of it. But I wouldn't worry about the 0.1 kg weight gain, that's practically nothing. It is probably due to your body storing extra water because it thinks it's dehydrated on account of of too much sodium (and consequently your body stores larger amount of fluids, just in case). Just be careful to read the declaration of every ingredient and food. you use and pay attention to the amount of sodium. Plus, drink enough water and thus flush your body. Everything else shuld get back to normal in a week or so. :) And just btw, 0.1 kg is equal to half a glass of water or any small amount of fluid. You'd gain 0.5 kg if you'd drink a bottle of water. As I said, nothing to worry about. And when it comers to the salad - home made yoghurt dressing all the way. A bit of ordinary yoghurt, pumpkin seed oil, origano, basil (fresh or dried), pepper and a pinch of salt. Pure heaven, light and still rich in protein. 

I believe if you refer to the dietary guidelines for americans that if you have high blood pressure the upper limit is 1500 mg of sodium. If you do not, the recommendation is 2300 mg of sodium/day. I find it extremly difficult to stick to 1500 mg of sodium so I aim for 2000 mg instead. 

@Libertas013 - Thank you for the information and your yogurt dressing recipe! @rbennett2045 - I do have high blood pressure but it is controlled by medication. I wish that when I get to my goal weight I could get off that pill. Don't know if it is something I will always have to take or not. 

I read this: You may not need [blood pressure] medicine if you exercise, eat healthy, lose weight or quit smoking if you need to, limit alcohol, and cut salt. 

I hear ya, Deb. My BP has gone down since I started this journey, but not enough for the doctor to reduce my meds. I'm really hoping that by the time I hit goal, I'll be done with that stuff. But, like my doctor says, you can choose your diet and your exercise plan, but you can't pick your parents.  

Deb i was wondering where to get the wraist pedometer that monitors your sodium intake. I am just out of control as far as my eating. I have just about given up on food preparation i don't know what different ingredients are and where to buy them. Most recipes i don't have ingredients on hand so i give up.  

My armband is BodyMedia, but they have been taken over by Jawbone and the transition date is August 15. Not sure how smooth it will be or if there will be problems. Don't all armbands monitor sodium, caffeine and calcium? You must log all your foods to see all the numbers. 

I also have a body media....and I get the SAME message almost everyday...dang it! I think you're right, if you MAKE it yourself it will have a lower sodium content so this week instead of cheating I made all my sauces from scratch...helped a lot! I haven't gone over since Monday doing it that way.... 

I guess I shouldn't say "cheating" I mean store-bought.... 

Good for you! I am still procrastinating to make things myself that are low sodium instead of buying. I will eventually do it. I am sure of that. :) 

It's so much easier though right? haha...worth it though, I was having a hard time losing a bit of weight from the weekend and the lower sodium definitely helped :)