5 Easy Tips to Reduce Sodium Intake

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5 Easy Tips to Reduce Sodium Intake

Are you looking to lower your sodium intake? Here are 5 simple tips:

Choose Fresh Foods: Opt for fresh fruits, vegetables, lean meats, and whole grains instead of processed foods, which are often high in sodium. Fresh, whole foods are naturally low in sodium and better for your health.

Read Nutrition Labels: Check nutrition labels to find products labeled "low sodium," "reduced sodium," or "no salt added." Be mindful of the sodium content per serving to avoid consuming too much.

Cook at Home: Cooking at home gives you control over the sodium content of your meals. Use herbs, spices, lemon juice, and vinegar to flavor your dishes instead of salt. Avoid pre-packaged sauces and seasonings that are high in sodium.

Rinse Canned Foods: Drain and rinse canned foods, like beans and vegetables, under cold water to wash away a significant amount of the added sodium. This simple step makes canned foods healthier.

Be Mindful When Dining Out: When eating out, ask for your meal to be prepared without added salt. Choose steamed, grilled, or baked dishes instead of fried or breaded ones. Request sauces and dressings on the side to control how much you use.

What Are Your Thoughts on Short IF Windows?

Great question! Short Intermittent Fasting (IF) windows, such as eating within a 4-hour window or following OMAD (One Meal A Day), have become very popular. While we are huge fans of Intermittent Fasting, we only recommend windows shorter than 8 hours in very rare cases. Here’s why:

The Challenge of Nourishing Your Body

Firstly, it’s hard to nourish your body adequately with whole foods in such short windows. Whole foods are naturally high in volume and can make it difficult to consume enough calories and nutrients within a limited timeframe. People might end up eating less healthy foods to meet their caloric needs or, worse, under-eating. Both of these options are less beneficial than eating in a larger window where you can include more nutrient-dense foods.

Risk of Hitting a Plateau

Secondly, short IF windows do not leave a lot of room for when you hit a plateau. When people have over 20-30 pounds to lose, they will initially see success with these short windows. However, things change when you hit a plateau. Since they’re already eating in a very limited window and consuming fewer meals, there’s not much room to adjust further to continue losing weight.

Our Advice? Short IF windows might seem like a quick fix, but they often do more harm than good. Most people are better off with longer eating windows that allow for balanced, nutrient-dense meals.

How Eating Fish Might Help Keep Your Brain Sharp

So, I came across this interesting study that looked into whether eating fish can help prevent cognitive decline like dementia and Alzheimer’s. The researchers dug through tons of studies and found that munching on fish a couple of times a week might just be the brain booster we need!

Here's the scoop: Eating up to two portions of fish (that’s about 250 grams) per week was linked to a 10% lower risk of all-cause dementia and a 30% lower risk of Alzheimer’s Disease. They think the magic might be in the omega-3 fatty acids (EPA and DHA) found in fish, which seem to help with our executive functions—basically, the brain’s control center for things like decision-making and problem-solving.

But here’s the catch: eating more than two portions a week didn’t seem to add any extra brain benefits. So, next time you’re planning your meals, it might be worth adding some fish to your plate a couple of times a week to keep your mind sharp.

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Publisher: Ryan Engel

Editor: Michael Pender

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