MoonDragon's Health & Wellness
GUIDELINES FOR SELECTING & PREPARING FOODS
Limiting Your Use of Salt In Your Diet
For Informational Use Only
For more detailed information contact your health care provider
about options that may be available for your specific situation.
SODIUM USE IN FOOD PREPARATION & CONSUMPTION
Although some sodium is essential for survival, inadequate sodium intake is a rare problem. We need less than 500 mg of sodium a day to stay healthy for the average person. This requirement can vary some depending on activity level and heat or temperature or the environment (more sweat will require more water and electrolyte replacement). The sodium consumption level of approximately 500 mg is enough to accomplish all the vital functions that sodium performs in the body - helping maintain normal fluid levels, healthy muscle function, and proper acidity (pH) of the blood.
Excessive sodium intake can cause fluid to be retained in the tissues, which can lead to hypertension (high blood pressure) and can aggravate many medical disorders, including congestive heart failure, certain forms of kidney disease, and premenstrual syndrome (PMS).
One of the best ways to limit the sodium in your diet is to limit your use of salt when cooking and dining. Just as important, stay away from processed foods, which often contain excessively high amounts of sodium. Using an herbal Salt Substitute is an option.
NO-SALT HERB BLEND FOR SALT-RESTRICTED DIETS RECIPE
Makes 1/3 cup seasoning.
5 minutes preparation time.
4 teaspoons Sesame Seeds
2 teaspoons Celery Seeds
2 teaspoons Marjoram
2 teaspoons Poppy Seeds
2 teaspoons Black Pepper
2 teaspoons Parsley
1 teaspoon Onion Powder
1 teaspoon Thyme
1/2 teaspoon Garlic Powder
1/2 teaspoon Paprika
1/2 teaspoon Rosemary
1. Mix herbs and spices in a small bowl.
2. Store in a closed jar for up to 6 months.
If this recipe tastes a little bitter to you, add 1 teaspoon salt (sodium-free) substitute to the mix and use it on chicken breasts cooked in hot cast iron skillet, which toasts/cooks the seasonings. This really perks up the seasonings and balances the flavors very nicely. It is a delicious new flavor combination. It can be used on other foods and meats.
Black Pepper Herbal Products Celery Seeds Herbal Products Garlic Herbal Products Marjoram Herbal Products Onion Herbal Products Paprika Herbal Products Parsley Herbal Products Poppy Seeds Herbal Products Rosemary Herbal Products Sesame Seeds Herbal Products Thyme Herbal Products
SODIUM CONTROLLED DIETS & INFORMATION
MoonDragon's Health & Wellness: Nutrition Basics - Minerals: Sodium
MoonDragon's Nutrition Information: Diets - Sodium-Controlled (2.0 to 2.5 Grams)
MoonDragon's Nutrition Information: Diets - Cholesterol & Sodium-Restricted
SALT: IS IT REALLY THAT BAD FOR YOU?
August 13, 1998
Web posted at: 8:34 p.m. EDT (0034 GMT)
From Medical Correspondent Dr. Steve Salvatore
(CNN) -- Scientists have been fighting over the salt shaker for decades -- ever since early studies linked sodium to high blood pressure. Many of these studies have since been discontinued, leaving patients confused about how much salt is too much. Recently, numerous large-scale studies have looked closely at salt and blood pressure and found the problem isn't just too much salt, it's not enough minerals. "For too long we've ignored the fact that blood pressure regulation is more closely tied to calcium, potassium and magnesium than it ever was to sodium," says Dr. David McCarron of Oregon Health Sciences University. But don't start pouring on the salt just yet. Many people with high blood pressure still need to cut back on salt.
"We don't want to abandon the salt message, but we want to expand upon it and say that there are other things that are important, too," says Chris Rosenbloom of the American Dietetic Association.
RECIPE FOR LOW BLOOD PRESSURE
And the evidence is mounting. A recent article in the journal Science confirms: A salt-restricted diet rich in fruits, vegetables and fat-free or low-fat dairy products provides the greatest reduction in blood pressure. "The effect of low-fat dairy products and fruits and vegetables appears to be someplace between 10 and 20 times as effective as restriction of salt," McCarron says. "The guidelines are clear -- three to four servings of low-fat diary products, five to eight servings of fruits and vegetables a day." he says.
This week, the American Heart Association's nutrition committee is formally recommending the diet plan to help prevent or lower high blood pressure. The committee estimates that a reduction of two points in diastolic blood pressure could lower a person's risk of stroke by as much as 15 percent and lower the risk of heart disease by as much as 6 percent.
Most experts agree -- one of the best ways to beat high blood pressure is through lifestyle modifications. For overall good health, the National Institutes of Health recommends people quit smoking and lose weight if needed. They also recommend the following:
- Limiting alcohol intake to no more than one drink per day.
- Increasing physical activity to 30 or 45 minutes most days of the week.
- Maintaining adequate intake of potassium, magnesium and calcium.
- Limiting salt intake to 2,400 milligrams per day.
- Lowering the daily intake of saturated fat and cholesterol.
Besides lowering high blood pressure, these diet and lifestyle modifications have an added plus, doctors say -- they also help fight osteoporosis and cancer.
NO=SALT HERB BLEND PRODUCTS
QUALITY SUPPLIES & PRODUCTS
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SALT SUBSTITUTE PRODUCTS
MOUNTAIN ROSE HERBS PRODUCTS
Mountain Rose Herbs: Epicurian Blended Seasonings, Organic Spices & Seasonings
Enjoy some of the world's finest organic seasoning blends made by Mountain Rose Herbs from whole organic spices from around the globe. They offer a complete line of Epicurean quality blends which are sure to satisfy the demands of the most discerning chef by adding a full flavor to most any dish with a kiss of organic goodness. The seasoning blends offered by Mountain Rose Herbs are completely free from irradiation and sterilizers and are certified organic by OTCO and Kosher certified by Earth Kosher.
HerbsPro: Potassium Chloride Powder, Now Foods, 8 oz. (68617)
Potassium Chloride powder can be used as a substitute for table salt or in baking, although the taste is not identical. Now Foods has been selling powdered supplements since 1972. The powdered form is 100% pure and free of filler, is much lower in cost, easy to digest, and can be taken in desired potencies.
HerbsPro: Potassium Chloride & Silica, Alta Health, 100 Caps (13486)
Amazon: Salt Substitutes Grocery & Gourmet Food Products
Amazon: Salt-Free Seasoning Grocery & Gourmet Food Products
Nutrition Basics: Sodium (Salt) Supplement Information
AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES
Allspice Leaf Oil Angelica Oil Anise Oil Baobab Oil Basil Oil Bay Laurel Oil Bay Oil Benzoin Oil Bergamot Oil Black Pepper Oil Chamomile (German) Oil Cajuput Oil Calamus Oil Camphor (White) Oil Caraway Oil Cardamom Oil Carrot Seed Oil Catnip Oil Cedarwood Oil Chamomile Oil Cinnamon Oil Citronella Oil Clary-Sage Oil Clove Oil Coriander Oil Cypress Oil Dill Oil Eucalyptus Oil Fennel Oil Fir Needle Oil Frankincense Oil Geranium Oil German Chamomile Oil Ginger Oil Grapefruit Oil Helichrysum Oil Hyssop Oil Iris-Root Oil Jasmine Oil Juniper Oil Labdanum Oil Lavender Oil Lemon-Balm Oil Lemongrass Oil Lemon Oil Lime Oil Longleaf-Pine Oil Mandarin Oil Marjoram Oil Mimosa Oil Myrrh Oil Myrtle Oil Neroli Oil Niaouli Oil Nutmeg Oil Orange Oil Oregano Oil Palmarosa Oil Patchouli Oil Peppermint Oil Peru-Balsam Oil Petitgrain Oil Pine-Long Leaf Oil Pine-Needle Oil Pine-Swiss Oil Rosemary Oil Rose Oil Rosewood Oil Sage Oil Sandalwood Oil Savory Oil Spearmint Oil Spikenard Oil Swiss-Pine Oil Tangerine Oil Tea-Tree Oil Thyme Oil Vanilla Oil Verbena Oil Vetiver Oil Violet Oil White-Camphor Oil Yarrow Oil Ylang-Ylang Oil Aromatherapy
Healing Baths For Colds
Using Essential Oils
AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES
Almond, Sweet Oil Apricot Kernel Oil Argan Oil Arnica Oil Avocado Oil Baobab Oil Black Cumin Oil Black Currant Oil Black Seed Oil Borage Seed Oil Calendula Oil Camelina Oil Castor Oil Coconut Oil Comfrey Oil Evening Primrose Oil Flaxseed Oil Grapeseed Oil Hazelnut Oil Hemp Seed Oil Jojoba Oil Kukui Nut Oil Macadamia Nut Oil Meadowfoam Seed Oil Mullein Oil Neem Oil Olive Oil Palm Oil Plantain Oil Plum Kernel Oil Poke Root Oil Pomegranate Seed Oil Pumpkin Seed Oil Rosehip Seed Oil Safflower Oil Sea Buckthorn Oil Sesame Seed Oil Shea Nut Oil Soybean Oil St. Johns Wort Oil Sunflower Oil Tamanu Oil Vitamin E Oil Wheat Germ Oil
HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS
MoonDragon's Nutrition Basics Index MoonDragon's Nutrition Basics: Amino Acids Index MoonDragon's Nutrition Basics: Antioxidants Index MoonDragon's Nutrition Basics: Enzymes Information MoonDragon's Nutrition Basics: Herbs Index MoonDragon's Nutrition Basics: Homeopathics Index MoonDragon's Nutrition Basics: Hydrosols Index MoonDragon's Nutrition Basics: Minerals Index MoonDragon's Nutrition Basics: Mineral Introduction MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index MoonDragon's Nutrition Basics: Dietary Supplements Introduction MoonDragon's Nutrition Basics: Specialty Supplements MoonDragon's Nutrition Basics: Vitamins Index MoonDragon's Nutrition Basics: Vitamins Introduction
NUTRITION BASICS ARTICLES
MoonDragon's Nutrition Basics: 4 Basic Nutrients MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute? MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods MoonDragon's Nutrition Basics: Foods That Destroy MoonDragon's Nutrition Basics: Foods That Heal MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods MoonDragon's Nutrition Basics: Phytochemicals MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce MoonDragon's Nutrition Basics: Limit Your Use of Salt MoonDragon's Nutrition Basics: Use Proper Cooking Utensils MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water
RELATED MOONDRAGON HEALTH LINKS & INFORMATION
MoonDragon's Nutrition Information Index MoonDragon's Nutritional Therapy Index MoonDragon's Nutritional Analysis Index MoonDragon's Nutritional Diet Index MoonDragon's Nutritional Recipe Index MoonDragon's Nutrition Therapy: Preparing Produce for Juicing MoonDragon's Nutrition Information: Food Additives Index MoonDragon's Nutrition Information: Food Safety Links MoonDragon's Aromatherapy Index MoonDragon's Aromatherapy Articles MoonDragon's Aromatherapy For Back Pain MoonDragon's Aromatherapy For Labor & Birth MoonDragon's Aromatherapy Blending Chart MoonDragon's Aromatherapy Essential Oil Details MoonDragon's Aromatherapy Links MoonDragon's Aromatherapy For Miscarriage MoonDragon's Aromatherapy For Post Partum MoonDragon's Aromatherapy For Childbearing MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing MoonDragon's Aromatherapy Chart of Essential Oils #1 MoonDragon's Aromatherapy Chart of Essential Oils #2 MoonDragon's Aromatherapy Tips MoonDragon's Aromatherapy Uses MoonDragon's Alternative Health Index MoonDragon's Alternative Health Information Overview MoonDragon's Alternative Health Therapy Index MoonDragon's Alternative Health: Touch & Movement Therapies Index MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy MoonDragon's Alternative Health: Therapeutic Massage MoonDragon's Holistic Health Links Page 1 MoonDragon's Holistic Health Links Page 2 MoonDragon's Health & Wellness: Nutrition Basics Index MoonDragon's Health & Wellness: Therapy Index MoonDragon's Health & Wellness: Massage Therapy MoonDragon's Health & Wellness: Hydrotherapy MoonDragon's Health & Wellness: Pain Control Therapy MoonDragon's Health & Wellness: Relaxation Therapy MoonDragon's Health & Wellness: Steam Inhalation Therapy MoonDragon's Health & Wellness: Therapy - Herbal Oils Index
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