Day 11 – New Year New You – Are you ready for week 2? SALT

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If you’re like many of my clients, even though January 1st fell on a Wednesday, they started their healthy resolutions on Monday the 6th!

As we all know, diets and fitness plans must ONLY start on a Monday!
In either case you will probably be heading out for supplies this weekend. The weather is due to get colder next week so any plans to live on salad leaves and fresh air will lead you to cheating and failure.

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So, think about hearty soups, great for hiding tons of healthy veg, if you don’t cook – buy them! In the UK we have many, delicious options healthy, hearty and tasty. When you look at labels be aware of the ingredients, check for salt content – cheaper soups often have too much.
I would prefer everyone to have the time and confidence to make soups from scratch, but I know, in reality, processed foods – even if they are additive free – will sometimes creep into your food basket. I have an post about salt at http://www.superseniorssolutionsuk.com if you want to get a different perspective than the one you read in the popular press. The standard advice is available at NHS Choices salt the facts.

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Use nutrition labels on food packaging to help you cut down on salt:
high is more than 1.5g salt per 100g (or 0.6g sodium)
low is 0.3g salt or less per 100g (or 0.1g sodium)

I believe that if you have a clean diet, avoid adding salt yourself, and very rarely eat processed foods – buying good quality, fresh made soups and sauces or dressings and marinades will not effect your overall health as long you have a good balance of fresh or fresh frozen veggies and fruits, lean free range proteins and avoid stodgy, starchy, nutrient sparse foods like grains you will stay on track!

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Foods that can be high in salt

In the following foods, the salt content can vary widely between different brands or varieties. That means you can cut down on salt by comparing brands and choosing the one that is lower in salt. Nutrition labels can help you do this.
These foods include:
bread products such as crumpets, bagels and ciabatta
pasta sauces
crisps
pizza
ready meals
soup
sandwiches
sausages
tomato ketchup, mayonnaise and other sauces
breakfast cereals

How much salt for adults?

Adults should eat no more than 6g of salt a day – that’s around one full teaspoon. Children should eat less.

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So, use your Amazon gift certificate for a Soup, Casserole and Stew cook book. Perhaps, treat yourself to a Soup maker or Slow cooker. Head off to green grocers and stock up on soup and stew packs! Squash and other root veg are filling and nutritious. You won’t have to worry about calorie counting and you will be satisfied, warm and full.

Today I’m getting a slow cooker as they’re in the Sales. Can’t wait for tonight’s scrumptious recipe.

Tomorrow I’ll discuss another topic which is our basic food list for success, especially when you’re training hard!

Like this post? Follow my blog! Comments and questions?

Jax x

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