100 lb. Club - Sodium




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Charbar
02-26-2007, 09:35 AM
I think this is a key as to why my weight lose has not been better. I'm happy that I've lost 12 lbs... but I think it should be better considering I started at 246 lbs and I'm only 5' 0"

Fitday tracks everything for me.. which I love.

My absolute max sodium intake should be no more then 2400mg. Last week it averaged 3038 per day, this past month it averaged 3379 mg per day! Ouch.

I know I should have less processed foods.. that is key. Canned veggies.. I buy no salt added... canned soup.. I buy low sodium. I should learn to make my own soup.

Do any of you have any ideas? This week I'm going to focus on this area and try to drink more water!

Thanks,


Mrs Quadcrew
02-26-2007, 10:04 AM
Dana - when I started this journey, I made the conscious decision to cut out the processed foods, AND the sugars. Some folks say that is unrealistic, but for me, I KNEW that is what it was going to take for me to loose (I've tried literally everything else)

The positive side to it was I feel SO MUCH BETTER. I still have a mountain of weight to loose, but I don't care. I know I will get there, and I will feel good while I am doing it. I do not feel one bit deprived - NADA. I can really TASTE the sweetness of the foods I eat, fresh carrots are incredibly sweet once you really taste them! Plain nonfat yogurt, I LOVE the tang of it with some fresh sweet fruit! The list goes on and on.

There is so much sodium and just crap in the foods we buy now, it is awful. Just look at the labels (yes, it does take time to do that, but it is an eye opener for sure)

I make a trip to the store several times a week now so that I have the fresh produce here all the time. I can't wait to have a garden this summer (exercise and fresh vegies - how great is that??)

I am not an expert, and I have only been on this journey for 2 months now, but I have lost 28 pounds, and over 20 inches of me in the process. (and I move now, I don't just sit in a chair all day - I walk without fail for 30 minutes and do an exercise tape every other day) The one thing that I do know - is THIS time it is forever. I am doing something I can live with. You need to find what works for you and just be consistent.

Good luck. We're all here, and we're all fighting the same battles!:hug:

GirlyGirlSebas
02-26-2007, 10:40 AM
Hi Dana,

I tend to retain a lot of water when my sodium intake goes up. I know that being swollen makes me feel sluggish and tired and my feet and knees will hurt. Other than weight loss, have you notice any negative results from the sodium intake!

Fresh fruits and vegetables are definitely much better for you health. Frozen is also a good option. Honestly, using some frozen vegetables helps to save my grocery bill!

You mentioned on another thread that it might be time to start exercising. I can definitely recommend the exercise. I've noticed that the weight comes off a little easier when I do my daily walk.


haeyu14
02-26-2007, 11:36 AM
One thing I've noticed since I've seriously been watching my sodium intake is that foods taste better for me, on top of the weight loss I've experienced. I've been having a lot of fun experimenting with herbs and seasonings that add flavor without sodium. cilantro has been my favorite!

Kamily828
02-26-2007, 09:00 PM
IMy absolute max sodium intake should be no more then 2400mg. Last week it averaged 3038 per day, this past month it averaged 3379 mg per day! Ouch.


I know how you feel. Mine for the month is 3444.7 :o

BooBear2071
04-13-2007, 02:54 PM
I just adore those 'steamfresh' veggies from Birds Eye. They are freezer and you make them in the microwave with the steam in the package and have zero mg sodium (or very close there to) -- this could replace the canned veggies.

jillybean720
04-13-2007, 03:21 PM
I don't think you need to replace the canned veggies if you're already buying the "no salt added" kind. I often can't find the no salt added variety, so I buy the regular canned veggies and rinse them well with water to remove as much of the excess salt as possible.

With 3000+ mg sodium, I would think maybe it's more than just canned veggies and soups as the culprit. Do you regularly eat frozen meals (Lean Cuisines, Healthy Choice, SmartOnes, etc.)? or cottage cheese? or lots of salsa? or lots of things marketed as sugar free/fat free (they often add salt to improve the flavor from lack of fat and sugar)? It's not always only in the foods we expect :devil:

jennylou
04-13-2007, 03:26 PM
How about diet soda? Some of those are loaded with sodium!

jillybean720
04-13-2007, 03:41 PM
How about diet soda? Some of those are loaded with sodium!
I'm not sure where this idea comes from (and I used to believe it, too, untill I, umm, looked at the label on my diet sodas :dizzy: ), but a typical diet soda only has about 30-50mg sodium per serving (either 8oz or 1 can--check the serving size on the container). Unless you're drinking upwards of 10 servings a day, I wouldn't worry about it much :)

MetaChick
04-13-2007, 03:51 PM
A few weeks ago, my mother, son and I went out to Pizza Hut for dinner. We ordered a large pizza and Caesar salad. I had salad and 1 piece of pizza at dinner that night and ended up with a half a pizza and some salad to take home. My son was off at camp in the days that followed, so I ate all the leftovers myself over 4 meals because I didn't want to waste them. 1 piece of pizza for lunch, dinner, lunch, dinner over two days.

So three days of all pizza all the time, and I ended up feeling like Morgan Spurlock. I wasn't overeating at any meal and eating mostly healthy foods otherwise, so I was shocked at how lousy and bloated and poorly nourished I still felt. I checked the Pizza Hut site and was completely floored at the obnoxious levels of sodium in just one slice of a well dressed pizza. The Caesar salad wasn't much better. You really have to be aware.

BooBear2071
04-13-2007, 04:01 PM
and I ended up feeling like Morgan Spurlock.

At one time I was going to Papa Ginos (this was in my first weight loss 10 years go) and having a papa platter each week after weight in as my reward. What I didn't know was that this PLATE OF PASTA , had over 1500 mg of sodium in it.

And of course I had no idea why my weight was so unstable. But who would have thunk.

Now I am much more careful about eating out or anything that is not made by me.

watchhershrink
04-13-2007, 04:51 PM
i never really understood the point of watching sodium intake. i guess i understand the swollen aspect of it, but the water weight issue... it doesnt bother me. if i step on the scale and have 3 lbs of water weight, and i know its water weight, then why should i care about it?

SuchAPrettyFace
04-13-2007, 05:10 PM
You should worry about sodium because it jacks your blood pressure. Uncontrolled high blood pressure can lead to a lot of other problems, including stroke & heart disease.

I can't have much sodium due to my kidney disease. The doc wants me below 1000mg per day. Some days that is not possible, but I do the best I can.

Dana, the first step is to take the saltshaker off the table. Sounds simple, but really there's never a need for it.

Pickles, microwave popcorn, vegetable juice/V8, salad dressing, cottage cheese, and any cheese forthat matter, chinese food, and almost anything eaten in a restaurant has a lot of sodium. Salt tastes good & yes your body does need a certain amount, but nowhere near the amount we are all getting.

I use Mrs Dash to season food. I know my diet root beer had quite a bit of sodium in it.

Healthy Request soups are lower in sodium than the 25% less sodium. Also, Progresso makes soups with 50% less sodium, those rule! Herb Ox makes a sodium free chicken broth. It comes in 8 little packets that each make 1 cup of broth. I like to keep those here for when I just need a nice snack.

rockinrobin
04-13-2007, 05:36 PM
Dana, I think Mrs. Quadcrew kinda said it best. The key is consistiency. Therefore it is VITAL to find something that you can stick to. I'm curious as to why you don't use fresh vegetables instead of canned, homemade soups as opposed to canned. It might be a little more extra work, but it is sooo very worth it. The quality of the food just can't be compared. If it tastes better you are more likely to stay on plan. You also get a different mind frame when you are eating healthy, fresh foods, high in nutritional value. It just puts you in the right state of mind. I think you have to look at other things as well as your sodium intake. Calories are really important and for optimal LONGTERM weightloss they really do have to be nutritious ones. And then of course there's exercise. They truly go hand in hand. Be very proud of your 12 lbs. Very. It's a great start. You have to decide when (and if) you want to kick it up a notch. Because you've got the room to do it.

jennylou
04-13-2007, 05:46 PM
I'm not sure where this idea comes from (and I used to believe it, too, untill I, umm, looked at the label on my diet sodas :dizzy: ), but a typical diet soda only has about 30-50mg sodium per serving (either 8oz or 1 can--check the serving size on the container). Unless you're drinking upwards of 10 servings a day, I wouldn't worry about it much :)

Unless it was a misprint, and I checked it twice, Diet A&W has 100 mg in a can. And if you're like my husband, you drink 3-4 minimum per day, resulting in 300-400 extra mg of sodium per day.

booklover
04-13-2007, 06:40 PM
My advice is to ditch the canned foods altogether. Even the "low sodium" ones have too much salt. Fresh fruits and vegetables are your best bet. Barring that, you can use frozen ones, but stay away from the pre-packed stir-fry medleys with sauces. They are a sodium mega-bomb.

Good luck!

watchhershrink
04-13-2007, 06:49 PM
You should worry about sodium because it jacks your blood pressure. Uncontrolled high blood pressure can lead to a lot of other problems, including stroke & heart disease.
.

I understand what high blood pressure does, and that sodium can cause high blood pressure. what i was saying is that if someone doesnt have high blood pressure and why would they actively count and be concerned with their sodium intake. mostly what i see on these weight loss communities is 'omg i cant eat salt before my weigh in.' or people taking water pills before their weigh in...which is what i was referring to, it doesnt make sense to me to be concerned with water weight. just like why would you cry over some extra weight during TOM. i feel like your response was condescending and i dont appreciate it.

BooBear2071
04-13-2007, 08:02 PM
I understand what high blood pressure does, and that sodium can cause high blood pressure.

For me I really try to avoid sodium because it plays with my head. I can't really tell my weight and not have it move all over unless I keep the sodium low. If my weight is bobbing all over the place I can't get motivated.

And yes sodium is also a concern for me with blood pressure. In general if you can avoid it the better. I don't have high blood pressure but I suspect that there are moments that I have high blood pressure and sodium just exasperates the problem. Putting pressure on my heart to work harder and if I can avoid that for even a few moments why not. So I would rather avoid the sodium.

CyberGypsy
04-13-2007, 08:39 PM
Boarhead low salt turkey is awesome at publix

SexyRevealed
04-13-2007, 08:45 PM
I try to avoid it, but it IS hard to, and it is the price we pay for convenience. Deli meat is a biggie for me, as well as the frozen dinners. I do try to keep it under 2500 mg though.

jillybean720
04-13-2007, 09:22 PM
Unless it was a misprint, and I checked it twice, Diet A&W has 100 mg in a can. And if you're like my husband, you drink 3-4 minimum per day, resulting in 300-400 extra mg of sodium per day.
Maybe it's just diet root beer, then. I have checked the labels on my Diet Pepsi, Diet Coke, Coke Zero, and diet ginger ale and have never seen such a high amount of sodium. Just further reinforces that we have to check the labels on everything!

watchhershrink, from your initial post, it didn't sound like you knew what damage sodium could cause other than water retention, so SAPF was just explaining--all she did was state a fact (well, 2--that it can cause high blood pressure and that high blood pressure can cause other issues). I'm 110% positive it was not meant to be condescending, and I'm not even sure how it could be worded much differently. Message boards are tough in that you can't hear tone of voice, just read flat words and interpret them how you assume they meant to be expressed, but it was just a statement, so please don't get offended :^:
To try to answer your question, though, I certainly understand where some people are coming from who weigh in in groups (WW, TOPS, etc.). Whether your increase in weight is because you ate poorly or because it's water weight, it's hard to face a group of others when you've gained--you feel like a bit of a failure. This is not true for all, of course--some can just brush it off as water weight and be done with it--but in such an environment where you have to share with others whether you gained or lost for the week, having even a gain for ANY reason can be a major downer. I used to attend weekly TOPS meetings, and there would sometimes be people who gained multiple weeks in a row and ALWAYS said it was water weight--after a while, it's an easy excuse to fall back on, so maybe some people would rather use the water pills or reduce their sodium intake to reduce the number of "excuses" they might have for a gain to try to get a truer representation of their progress, ya know? I hope that all makes sense :dizzy: In short, it's the same old thing--we're all different, and some of us need to do different things to limit the number of head games that come with the challenge of weight loss.

cantforgetthis
04-14-2007, 02:58 AM
Salt was the first thing I gave up and what started my whole journey. I never had problems with swelling until one day I realized that my ankles an lower legs kept retaining fluid and it wasn't going away. That scared me.

I've had no problems without it for the last 10 months.

A few notes I wanted to make...

On Fitday, watch what they list in "recipes" I noticed that they assume we all add extra salt to cook with (by default), even plain cooked veggies. When I first started tracking I was like "what the heck???' where's all that sodium coming from? Once I realized what was happening and changed the figures my sodium was well controlled. My numbers started like yours and now are usually around 1000mg.

Also if you don't want to give up salt competely, just don't use it in a recipe while cooking. It is much harder for our tongues to recognize the salt that way. (per my nutrition/health professor) add it after cooking when it's on your plate. You will notice the flavor more with using much less. It needs to be on the surface.

This may seem a bit extreme but in my effort to ferret out all sources of sodium I found that softened water is also a culprit. DUH...It never occured to me that the water is softened with SALT. Of course some of it is in the water. (noticed this in a few books) It actually made sense to me logically since my water source at work is softened and my home is not, I started bringing water from home and did notice a difference after a while.

Ditto everything on the processed foods, get rid of them if you want to get rid of the sodium.

Oh yeah, I almost forgot...one of my God sends is ONION POWDER. It gives a lot of flavor without the salt.