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How To Start A Low Sodium Diet For Weight Loss

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How To Start A Low Sodium Diet For Weight Loss

Are you interested in improving your heart health and losing weight?

Then one lifestyle change you might want to consider is a low sodium diet. This eating program is easy and inexpensive to follow and although it might take a little getting used to, the benefits you reap are more than worth it.

Why the Low Sodium Diet is Important

There are several reasons why the low sodium diet is considered to be so helpful, both for general health and weight loss. One of the most important reasons is that it is good for your heart. Why? When you eat a diet with a lot of sodium, this can raise your blood pressure — and blood pressure, also called hypertension, is one of the main risk factors not only for heart attacks but for strokes. Since heart disease is the number one killer in America for both men and women, a low sodium diet is an important part of preventing the onset of this disease.

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Weight Loss

A low sodium diet can also help with weight loss.

Why? Quite simply, water follows salt. If you have a lot of salt in your diet, your body will be more likely to retain water. The result is bloating, discomfort and increased overall water weight. The good news is, though, that a low sodium diet will correct this problem naturally and allow you to drop these excess fluids.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

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Weight Loss Plan And Program: Create Your Own One

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    Foods to Include in a Low Sodium Diet

    Another attractive thing about this diet is that it does not require you to cut out whole food groups like some eating plans do. The best foods to enjoy for a low sodium diet include:

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    • Fresh fruits and vegetables
    • Fresh meats
    • Most dairy products
    • Whole grains like whole wheat pasta and bread or brown rice
    • Unsalted nuts and seeds of all kinds
    • Dry beans, peas and lentils (in other words, not from a can)
    • Eggs
    • Fresh or dry herbs to add flavor to favorite dishes
    • Olive oil or other oils like safflower or sunflower oil

    These foods will allow you to follow a healthy, balanced diet while still watching your sodium intake.

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      Foods You Should Avoid

      One of the drawbacks of a low sodium diet, however, is the number of foods that you have to cut out from your daily routine. These include:

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      • Most processed foods (such as microwaves dinners or boxed foods like macaroni and cheese)
      • Canned foods, especially canned soups
      • Pre-packaged foods like sauces, creams, gravies or dressings
      • Table salt
      • Salted butter
      • Some high-sodium cheeses
      • Processed meats (this includes deli meats, ham, bacon, sausage or cured meats).

      General Tips for Following a Low Sodium Diet

      Here are some general rules that will make it easier for you to follow a low sodium diet:

      • Keep track of your sodium intake at each meal. Aim for no more than 2,000mg in a single day.
      • Read labels carefully so that you know exactly how much sodium is in each serving of what you are eating.
      • Do not be fooled by products which claim to be “low sodium” or “reduced sodium” until you have confirmed just how much salt they contain.
      • To make sure you still have a flavorful diet, use fresh or dried herbs and spices, lemon or lime juice, olive oil and other similar ingredients to make sure your dishes still taste good even with less salt.
      • Salt substitutes such as those based on potassium are also available in most grocery stores (usually, you will find them right next to the bottles of table salt!). However, let your doctor know if you are using this kind of substitute as it can interfere with certain medications.

      In short, a low sodium diet is generally easy to follow and while it does take a little extra time to read labels and avoid processed foods, the benefits to your heart health and your ability to lose water weight make this a very attractive proposition for anyone interested in leading a more health-conscious life.

      Featured photo credit: Ashley Kirk via stocksnap.io

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      Last Updated on December 2, 2021

      The Importance of Making a Camping Checklist

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      The Importance of Making a Camping Checklist

      Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

      There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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      Why You Should Have a Camping Checklist

      Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

      Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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      Here are some tips to help you prepare for your next camping trip.

      1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
      2. Find or create a good camping checklist that would best suit your kind of camping adventure.
      3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
      4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
      5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

      Now on to the checklist!

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      Here is how your checklist should look

      1. CAMPSITE GEAR

      • Tent, poles, stakes
      • Tent footprint (ground cover for under your tent)
      • Extra tarp or canopy
      • Sleeping bag for each camper
      • Sleeping pad for each camper
      • Repair kit for pads, mattress, tent, tarp
      • Pillows
      • Extra blankets
      • Chairs
      • Headlamps or flashlights ( with extra batteries)
      • Lantern
      • Lantern fuel or batteries

      2.  KITCHEN

      • Stove
      • Fuel for stove
      • Matches or lighter
      • Pot
      • French press or portable coffee maker
      • Corkscrew
      • Roasting sticks for marshmallows, hot dogs
      • Food-storage containers
      • Trash bags
      • Cooler
      • Ice
      • Water bottles
      • Plates, bowls, forks, spoons, knives
      • Cups, mugs
      • Paring knife, spatula, cooking spoon
      • Cutting board
      • Foil
      • soap
      • Sponge, dishcloth, dishtowel
      • Paper towels
      • Extra bin for washing dishes

      3. CLOTHES

      • Clothes for daytime
      • Sleepwear
      • Swimsuits
      • Rainwear
      • Shoes: hiking/walking shoes, easy-on shoes, water shoes
      • Extra layers for warmth
      • Gloves
      • Hats

      4. PERSONAL ITEMS

      • Sunscreen
      • Insect repellent
      • First-aid kit
      • Prescription medications
      • Toothbrush, toiletries
      • Soap

      5. OTHER ITEMS

      • Camera
      • Campsite reservation confirmation, phone number
      • Maps, area information

      This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

      Featured photo credit: Scott Goodwill via unsplash.com

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