Re: sodium and the lean out diet

[Guest guest]

and everyone...

I'm trying to follow the lean out diet on 's site

http://www.skwigg.com/id55.html and i'm doing well at increasing my veggies but

I'm having a hard time reducing my sodium intake. Anyone have any good food

ideas that are low in sodium? Since I'm checking now I'm dismayed at the sodium

content in cottage cheese, meats and even salads and dressing... any advice?

heather

---------------------------------

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[Guest guest]

,

The trick is to prepare everything yourself without added salt.

Baked chicken/fish without salt as a seasoning (black pepper, fresh

lemon, etc). Make your own salad dressing --- a bit of olive oil,

balsamic vinegar, garlic, basil. there is low sodium cottage cheese

out there somewhere (I havent found it in Canada), but if you can't

find it then cottage cheese is either eliminated while you do this

OR keep it to one portion for the day (virtually your own heavy

sodium source).

Anything processed will have salt added. It means getting everything

fresh from the grocery store and preparing yourself without salt.

>>>>>> I'm trying to follow the lean out diet on 's site

http://www.skwigg.com/id55.html and i'm doing well at increasing my

veggies but I'm having a hard time reducing my sodium intake.

Anyone have any good food ideas that are low in sodium? Since I'm

checking now I'm dismayed at the sodium content in cottage cheese,

meats and even salads and dressing... any advice?

[Guest guest]

Sorry to butt in ! ;o) But on this same note - is it

possible to offset a higher sodium day by drinking more water?

is right, the lower sodium foods can be a little hard to

come by.

>

> and everyone...

> I'm trying to follow the lean out diet on 's site

http://www.skwigg.com/id55.html and i'm doing well at increasing my

veggies but I'm having a hard time reducing my sodium intake.

Anyone have any good food ideas that are low in sodium? Since I'm

checking now I'm dismayed at the sodium content in cottage cheese,

meats and even salads and dressing... any advice?

> heather

>

>

> ---------------------------------

> Love cheap thrills? Enjoy PC-to-Phone calls to 30+ countries for

just 2¢/min with Messenger with Voice.

>

>

[Guest guest]

Sorry to butt in ! ;o) But on this same note - is it

possible to offset a higher sodium day by drinking more water?

is right, the lower sodium foods can be a little hard to

come by.

>

> and everyone...

> I'm trying to follow the lean out diet on 's site

http://www.skwigg.com/id55.html and i'm doing well at increasing my

veggies but I'm having a hard time reducing my sodium intake.

Anyone have any good food ideas that are low in sodium? Since I'm

checking now I'm dismayed at the sodium content in cottage cheese,

meats and even salads and dressing... any advice?

> heather

>

>

> ---------------------------------

> Love cheap thrills? Enjoy PC-to-Phone calls to 30+ countries for

just 2¢/min with Messenger with Voice.

>

>

[Guest guest]

Elise,

I've been drinking like a fish b/c I'm hoping the same thing! Also, REnee

said it's about getting more potassium (veggies) to balance out the sodium, so I

guess even just increasing veggies would help right?

heather

---------------------------------

Messenger with Voice. PC-to-Phone calls for ridiculously low rates.

[Guest guest]

My EAS whey protein only has 55mg of sodium. 3oz fresh tuna that you

cook yourself has 33mg, salmon 38mg. 4 oz Honeysuckle White 99% lean

ground turkey 55mg. 3oz lean top sirloin steak 55mg, 1 oz raw almonds

0mg, 2 oz boiled pinto beans 7mg, 1/2 cup cooked brown rice 5mg, 1/3

cup dry oats 0mg.

You have lots of options. Just cook it yourself and keep it fresh and

whole. In the case of things like cottage cheese and egg whites, it's

ok that they're a little high in sodium because they're probably your

main sodium source for the day. You can counteract the effects of the

sodium to some degree by getting lots of potassium from fresh fruits

and vegetables. People usually only run into trouble if they're

relying really heavily on processed foods and falling short on fruits

and vegetables and water. As long as there's some balance, you should

be in pretty good shape.

> and everyone...

> I'm trying to follow the lean out diet on 's site

http://www.skwigg.com/id55.html and i'm doing well at increasing my veggies but

I'm having a hard time reducing my sodium intake. Anyone have any good food

ideas that are low in sodium? Since I'm checking now I'm dismayed at the sodium

content in cottage cheese, meats and even salads and dressing... any advice?

> heather

[Guest guest]

I'm on the same track...and Ive been feeling that the starchy carbs

and sodium are the culprits for my stubborn jiggle. I have not

leaned out one ounce in 2 weeks--although I'm patient, I want to

start seeing results.

Please tell me if this sounds good:

1) 4 E.W., 1 yolk, broccoli, pear

2) 3 oz. salmon/roasted, udo's dressing!, slice pineapple, salad of

raw veg(romaine, red bells, carrots, alfalfa sprouts)

3) 5 oz. roasted chicken breast, 1 cp. broccoli, tsp. ff ranch

dressing, slice fresh pineapple

4) 4 oz. chicken breast, 1/2 c. brown rice, cooked w/ 1/4 can of

campbell's healthy mushroom soup, salad of same veggies.

5) 1/2 cp. LF cottage cheese, apple

6) 1 slice of BFL cheesecake

I'm 20.08 % BF, weigh 136 lbs. at 5'3 "

This was today's food menu, and I was deliberately trying to cut

starches to 1 a day (for the last two weeks I was having at least 3

servings a day-oatmeal/yams/brown rice/pita/WW tortilla)

I love the taste of substituting a starch with a fruit- makes me

goofy happy. And I am leaving protein shakes to 3x a week, on

weight days. I CANNOT do SouthBeach bars, (the gas was awful-

painful. So no more bars w/ 18 gr. of sugar alcohols!)

I want to find a daily menu that I can do for the rest of my life

(ie QUICK, flexible, and affordable) any ideas would be helpful. I

love the idea of roasting fish, chicken for a week's worth, pre-

washing all veg/fruits. (I did all this in an HOUR today)

I am having Udo's once a day in a garlic/lemon dressing that was an

awesome suggestion! thanks! My skin looks great.

I'm going into my 3rd week, and though the muscles are peeping their

heads-yeeha! I need to see a SMALLER me...uhemm.

Sorry its a novel! but id love someone's input on my food plan.

thanks

> > and everyone...

> > I'm trying to follow the lean out diet on 's site

http://www.skwigg.com/id55.html and i'm doing well at increasing my

veggies but I'm having a hard time reducing my sodium intake.

Anyone have any good food ideas that are low in sodium? Since I'm

checking now I'm dismayed at the sodium content in cottage cheese,

meats and even salads and dressing... any advice?

> > heather

>

[Guest guest]

Was the soup low sodium? That soup can be REALLY salty!!

beijobear wrote: I'm on the same track...and Ive been

feeling that the starchy carbs

and sodium are the culprits for my stubborn jiggle. I have not

leaned out one ounce in 2 weeks--although I'm patient, I want to

start seeing results.

Please tell me if this sounds good:

1) 4 E.W., 1 yolk, broccoli, pear

2) 3 oz. salmon/roasted, udo's dressing!, slice pineapple, salad of

raw veg(romaine, red bells, carrots, alfalfa sprouts)

3) 5 oz. roasted chicken breast, 1 cp. broccoli, tsp. ff ranch

dressing, slice fresh pineapple

4) 4 oz. chicken breast, 1/2 c. brown rice, cooked w/ 1/4 can of

campbell's healthy mushroom soup, salad of same veggies.

5) 1/2 cp. LF cottage cheese, apple

6) 1 slice of BFL cheesecake

I'm 20.08 % BF, weigh 136 lbs. at 5'3 "

This was today's food menu, and I was deliberately trying to cut

starches to 1 a day (for the last two weeks I was having at least 3

servings a day-oatmeal/yams/brown rice/pita/WW tortilla)

I love the taste of substituting a starch with a fruit- makes me

goofy happy. And I am leaving protein shakes to 3x a week, on

weight days. I CANNOT do SouthBeach bars, (the gas was awful-

painful. So no more bars w/ 18 gr. of sugar alcohols!)

I want to find a daily menu that I can do for the rest of my life

(ie QUICK, flexible, and affordable) any ideas would be helpful. I

love the idea of roasting fish, chicken for a week's worth, pre-

washing all veg/fruits. (I did all this in an HOUR today)

I am having Udo's once a day in a garlic/lemon dressing that was an

awesome suggestion! thanks! My skin looks great.

I'm going into my 3rd week, and though the muscles are peeping their

heads-yeeha! I need to see a SMALLER me...uhemm.

Sorry its a novel! but id love someone's input on my food plan.

thanks

> > and everyone...

> > I'm trying to follow the lean out diet on 's site

http://www.skwigg.com/id55.html and i'm doing well at increasing my

veggies but I'm having a hard time reducing my sodium intake.

Anyone have any good food ideas that are low in sodium? Since I'm

checking now I'm dismayed at the sodium content in cottage cheese,

meats and even salads and dressing... any advice?

> > heather

>

[Guest guest]

That looks good except for maybe the soup. It's probably fine if it's

low in sodium and you're only having a little.

Definitely don't lump yams, potatoes, oats, and long grain brown rice

in with " bad " starches. There's over 1,000mg of potassium in a yam!

It's one of the best lean out carbs you can have. It's only the

processed, boxed, canned, enriched foods you need to look out for, and

even those are ok in moderation.

Having half a whole wheat pita pocket loaded with chicken, grapes,

celery, nuts and spinach leaves is no problem. Having pita bread 3

times a day with cheese and deli meat will do you in. It's all about

balance. You can include some of the less desirable carbs or higher

sodium proteins for variety as long as the majority of your daily food

intake is fresh, whole foods.

> I'm on the same track...and Ive been feeling that the starchy carbs

> and sodium are the culprits for my stubborn jiggle. I have not

> leaned out one ounce in 2 weeks--although I'm patient, I want to

> start seeing results.

>

> Please tell me if this sounds good:

>

> 1) 4 E.W., 1 yolk, broccoli, pear

>

> 2) 3 oz. salmon/roasted, udo's dressing!, slice pineapple, salad of

> raw veg(romaine, red bells, carrots, alfalfa sprouts)

>

> 3) 5 oz. roasted chicken breast, 1 cp. broccoli, tsp. ff ranch

> dressing, slice fresh pineapple

>

> 4) 4 oz. chicken breast, 1/2 c. brown rice, cooked w/ 1/4 can of

> campbell's healthy mushroom soup, salad of same veggies.

>

> 5) 1/2 cp. LF cottage cheese, apple

>

> 6) 1 slice of BFL cheesecake

>

>

> I'm 20.08 % BF, weigh 136 lbs. at 5'3 "

>

> This was today's food menu, and I was deliberately trying to cut

> starches to 1 a day (for the last two weeks I was having at least 3

> servings a day-oatmeal/yams/brown rice/pita/WW tortilla)

>

> I love the taste of substituting a starch with a fruit- makes me

> goofy happy. And I am leaving protein shakes to 3x a week, on

> weight days. I CANNOT do SouthBeach bars, (the gas was awful-

> painful. So no more bars w/ 18 gr. of sugar alcohols!)

>

> I want to find a daily menu that I can do for the rest of my life

> (ie QUICK, flexible, and affordable) any ideas would be helpful. I

> love the idea of roasting fish, chicken for a week's worth, pre-

> washing all veg/fruits. (I did all this in an HOUR today)

>

> I am having Udo's once a day in a garlic/lemon dressing that was an

> awesome suggestion! thanks! My skin looks great.

>

> I'm going into my 3rd week, and though the muscles are peeping their

> heads-yeeha! I need to see a SMALLER me...uhemm.

>

> Sorry its a novel! but id love someone's input on my food plan.

>

> thanks

>

[Guest guest]

I just pre-washed a bunch of fresh parsley, to use as needed. I stemmed it

and cleaned it and spun it dry(ish).

I love leftover vegetables - regardless of how they were cooked in teh

first place (steamed, steam/saute, roasted)

n

At 04:42 PM 5/2/2006, you wrote:

>I want to find a daily menu that I can do for the rest of my life

>(ie QUICK, flexible, and affordable) any ideas would be helpful. I

>love the idea of roasting fish, chicken for a week's worth, pre-

>washing all veg/fruits. (I did all this in an HOUR today)

[Guest guest]

COOL!

I think I'm used to seeing quick results with NO carbs--so I'm a

little afraid of them. But I am willing to go at a slower rate, in

order to see my body get leaner w/ the carbs still in it- just not

the bloat.

I'll definitely scout out the LOW sodium soups (lentil, mushroom

etc) for my chicken/rice dinners. I love how comfy the dish is- its

great portioned out in tupperware for a grab dinner- and good cold

for post workout meal- but maybe just 2-3 times a week.

I like the grape/chicken/spinach sandwich idea. Are zone/detour/met-

rx bars a good substitution for a BFL dessert???

I was gonna do the BFL brownie recipe next, let me know if there is

any word of advice.

--

Thanks for the Pump!

> > I'm on the same track...and Ive been feeling that the starchy

carbs

> > and sodium are the culprits for my stubborn jiggle. I have not

> > leaned out one ounce in 2 weeks--although I'm patient, I want to

> > start seeing results.

> >

> > Please tell me if this sounds good:

> >

> > 1) 4 E.W., 1 yolk, broccoli, pear

> >

> > 2) 3 oz. salmon/roasted, udo's dressing!, slice pineapple, salad

of

> > raw veg(romaine, red bells, carrots, alfalfa sprouts)

> >

> > 3) 5 oz. roasted chicken breast, 1 cp. broccoli, tsp. ff ranch

> > dressing, slice fresh pineapple

> >

> > 4) 4 oz. chicken breast, 1/2 c. brown rice, cooked w/ 1/4 can of

> > campbell's healthy mushroom soup, salad of same veggies.

> >

> > 5) 1/2 cp. LF cottage cheese, apple

> >

> > 6) 1 slice of BFL cheesecake

> >

> >

> > I'm 20.08 % BF, weigh 136 lbs. at 5'3 "

> >

> > This was today's food menu, and I was deliberately trying to cut

> > starches to 1 a day (for the last two weeks I was having at

least 3

> > servings a day-oatmeal/yams/brown rice/pita/WW tortilla)

> >

> > I love the taste of substituting a starch with a fruit- makes me

> > goofy happy. And I am leaving protein shakes to 3x a week, on

> > weight days. I CANNOT do SouthBeach bars, (the gas was awful-

> > painful. So no more bars w/ 18 gr. of sugar alcohols!)

> >

> > I want to find a daily menu that I can do for the rest of my life

> > (ie QUICK, flexible, and affordable) any ideas would be helpful.

I

> > love the idea of roasting fish, chicken for a week's worth, pre-

> > washing all veg/fruits. (I did all this in an HOUR today)

> >

> > I am having Udo's once a day in a garlic/lemon dressing that was

an

> > awesome suggestion! thanks! My skin looks great.

> >

> > I'm going into my 3rd week, and though the muscles are peeping

their

> > heads-yeeha! I need to see a SMALLER me...uhemm.

> >

> > Sorry its a novel! but id love someone's input on my food plan.

> >

> > thanks

> >

>

[Guest guest]

yes me too, love the veggies no matter what color or age- hehe.

Today I roasted salmon and chicken w/ fresh rosemary, and the house

smelled like a million bucks.

> >I want to find a daily menu that I can do for the rest of my life

> >(ie QUICK, flexible, and affordable) any ideas would be helpful. I

> >love the idea of roasting fish, chicken for a week's worth, pre-

> >washing all veg/fruits. (I did all this in an HOUR today)

>

>

>

>

>

>