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Please (Pass On) The Salt

November 23, 2012

by Brittany Stowasser

Thanksgiving is less than 24 hours behind us, we have all hopefully slept off a little of our tryptophan turkey coma, with the exception of those of you who won’t read this until later because Black Friday madness has ensued and you were brave enough to endure. I salute you!

For those of you who are snuggly on your couch with coffee as I am, I think it’s safe to talk about our, er, sodium intake. Yes, the day after Thanksgiving.

Ready for this? (FYI I’m sparing you, fat and caloric intake “fun facts”-what’s done is done. You might however want to consider taking a jog or two around the block right about now- just sayin.’) Shape Magazine suggests the average person consumes upwards of 2,000 milligrams of sodium on Thanksgiving Day in ONE meal.

Doesn’t sound awful, right? Here are the averages. The USA Today website says, “In the U.S., the average person consumes about 3,400 milligrams of sodium a day. The nation’s new dietary guidelines say no one should eat more than 2,300 milligrams of sodium — about what’s in a teaspoon of salt — and half the population should eat even less, just 1,500 milligrams. The smaller limit is for anyone who’s in their 50s or older, African-Americans of any age, and anyone suffering from high blood pressure, diabetes or chronic kidney disease.”

It only makes sense to reduce the caloric and salt intake. I know, I know, red meat is deemed unhealthy, no processed foods or sugar and Dr. Oz is telling us to put our salt shakers down every time we turn on the television.

NO SALT? I promise you can still have flavor – swear!

Fresh lemons on fish;  limes, cilantro and cumin for Mexican food; chili powder and hot sauce for spice; tahini for dressings – Really in the choice of spices options abound!

low sodium mint pesto pasta on

If you have ever been diagnosed with heart problems or high blood pressure, you are no stranger to this way of life!

​Dr. Dean Ornish is well known in the medical community and our local hospital, St. Mary’s, because of his success in reversing blockages to the heart and heart disease once thought impossible without surgery or drugs. His main point is that eating a high-fiber low-fat vegetarian diet will not only help you stay healthy, but it also will help you lose weight if you also incorporate exercise (extra steps while shopping counts!) Check out for more information.

​Tired of label-reading? Me too! Fresh fruits and vegetables offer label freedom! You don’t have to worry about added salt in a vegetable garden.

low sodium holiday chicken salad on

Seasonal vegetables at The Wild Ramp give you options to maintain a low-sodium diet and maintain a heart-healthy lifestyle. If you weren’t able to get a local turkey from our market, stop by and check out the pumpkins, gourds and local goods we still have in stock and rethink your Black Friday shopping.  Shop Small and Buy Local!

Think of all the difference you can make….in your community and in your life.

7 Comments leave one →
  1. Kat permalink
    November 23, 2012 5:16 pm

    Dean Ornish has a couple awesome books that have really helped me loose weight. One is the philosophy behind the program called Eat more, Weigh less and the second is the cookbook with all the Ornish recommended recipes called Everyday Cooking with Dean Ornish.

    I whole heartedly recommend the Ornish method. I’ve lost over 40 pounds and I honestly don’t feel like I have even tried to loose weight. It’s been bloody amazing. More food and more flavor without the extra calories and bad stuff. I suggest everyone try it! The results speak for themselves.

    • November 24, 2012 3:10 am

      Sounds like your plan of action is working! Good for you!

  2. November 23, 2012 11:38 pm

    I quit adding salt many years back. Not even sure why. But these days, if I encounter a salted food it almost seems like all I taste is the salt. For some bizarre reason the same thing happened with sugar, too. It may take some time, but eventually you start to taste the real flavors instead of the excess salt and sugar.

    • November 24, 2012 3:09 am

      When I learned to cook and took over the family suppers I was about 14 years old and in the 8th grade. My parents both had high blood pressure so I was taught to cook without salt. Like you, some foods that are prepared by others really taste salty to me. I always have a salt shaker on my table for guests.

      • November 24, 2012 3:26 am

        Yeah, it’s a whole lot easier to add salt than to take it away from a dish. 😉

  3. kennyrice permalink
    November 28, 2012 7:06 pm

    Check out the Mercola article about salt at

    • November 28, 2012 7:20 pm

      Thanks Kenny, I needed some good cooking salt and I ordered some from there.

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