Salt

Sodium Reduction-Optihealth Wellness Tips 2008

Canadians eat on average 3100 mg of sodium per day, which is more than twice the daily recommended intake of:
Ages 19-50 1500mg/day
Ages 51-70 1300mg/day
Ages 71plus 1200mg/day
( Note 2300 mg/day is the maximum you can consume without possibly increasing your risk of high blood pressure )

1/4 teaspoon salt	= 575 mg sodium
1/2 teaspoon salt	= 1,150 mg sodium
3/4 teaspoon salt	= 1,725 mg sodium
1 teaspoon salt	= 2,300 mg sodium
1 teaspoon baking soda	= 1000 mg sodium
( The National Academy of Science’s Institute of Medicine,2007 )

Great alternative options include: ( note 1 tbsp= approx 3tsp)
Salt Alternative	Sodium Content/tsp	Nutrition Benefits
Miso	227 mg	Fermented soy bean paste which can be used in soups, sauces and is rich in enzymes, protein, lecithin,linoleic acid and B12. It is only 8-14 percent salt

Low sodium Kikkoman soy sauce	193mg	It’s made from naturally brewed soy sauce, but with 37% less sodium.
Tamari soy sauce sodium reduced	233mg

h.Bragg Liquid Aminos	220mg	Braggs- is a tasty liquid protein containing essential and nonessential amino acids, derived from soybeans and may be used in or on a variety of foods.
Sea Salt- ie Celtic, Haiwaiin Red	2300mg	Sea salts have equal amount of sodium however · “Sea salt contains about 80 mineral elements that are beneficial to the body
Ordinary table salt	that is bought in the super markets has been Stripped of its companion elements and Contains additive elements [sometimes] such as aluminum silicate [please see note below] to keep it powdery and porous.”

Salt Alternatives	Sodium-0mg	Mixture of potassium chloride, a naturally occurring salt approved for food use, L-lysine, an amino acid essential for human nutrition, and calcium stearate, another natural ingredient added to keep AlsoSalt flowing freely.
ie Also Salt	Potassium-1460mg


20 Herbs to add to your cooking for heart health	Herb	Comments

1	Garlic	Promotes cardiovascular health, adds tons of flavor
2	Whole Peppercorns	Improves digestion. Recommend grinding for more flavor
3	Oregano	Assists blood sugar regulation and immunity. Rub between palms before adding to release more flavor.
4	Basil	Helps reduce spasms, pain ,inflammation, ulcers and blood pressure. Compliments oregano.
5	Dill Weed	Aids digestion and colic in inants. Essential for fish.
6	Paprika	Antimicrobial , promotes healthly cirulation and a digestive aide
7	Cumin	High in iron and aids digestion. Essential for Mexican dishes.
8	Cinnamon	Antimicrobial and Anticlotting. Baking and curries.
9	Nutmeg	Aids digestion and blood pressure. Gives dishes a kick
10	Rosemary	Promotes circulation , healthy liver and reduces joint pain. Poultry basic.
11	Saffron	Promotes a healthy mood and may reduce risk of cancer.Truly worth the expense. A little goes a long way.
12	Sage	Aids indigestion , sore throats. A must for poultry.
13	Thyme	Helps chest and respiratory concerns.Good with meat and poultry.
14	Parsley	Antioxidant protection, it counters anaemia, is a traditional diuretic and may help kidney function and gout. It is also a good source of folate and Vitamin C. Good for adding color. Mild flavor.
15	Bay Leaf	Assists ailments of the kidney, liver, stomach and can be applied topically for insect stings. A must for soups and stews.
16	Tarragon	Used for toothaches and pain.Good with seafood and poultry.
17	Onion	Great for lung congestion. Flavor booster instead of salt.
18	Chile	Antimicrobial, Anticoagulant, and Anti-inflammatory properties . Opens sinus
19	Celery Seed	Antiseptic properties.
20	Lemongrass	Calms nervous system, insomnia, stress and mild insect repellent

Addendum 2-

Home made Soy Sauce with reduced sodium:
· 2 tablespoons reduced sodium beef broth
· 1 tablespoon red wine vinegar
· 1 teaspoon balsamic vinegar
· 2 teaspoons molasses
· 1 teaspoon sesame oil
· 1/8 teaspoon crushed garlic
· black pepper to taste
· 1/4 cup boiling water
PREPARATION:
1. Combine all the ingredients. At this point, you can either a) use the sauce as is, leaving for an hour to give the flavors a chance to blend, or b) for a thicker, richer sauce, boil the liquid until it is reduced by half, about 3 tablespoons.
2. Store in a sealed container in the refrigerator. Use the sauce within 3 – 4 days.