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    Try-It Diet: Low Salt: A two-week healthy eating plan
    Try-It Diet: Low Salt: A two-week healthy eating plan
    Try-It Diet: Low Salt: A two-week healthy eating plan
    Ebook120 pages42 minutes

    Try-It Diet: Low Salt: A two-week healthy eating plan

    By Adams Media

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    About this ebook

    Think all diets have to be boring and bland? Think again. With Try-It Diet: Lactose-Free, you’ll get a taste for the nutritional plan without having to give up great tasting food like Strawberry Banana French Toast, Oven-Fried Sesame Chicken, and Seafood Risotto. Now the information you need to start eating healthy and living fully is right at your fingertips. And with two weeks worth of original menus complete with easy-to-follow recipes, you’ll be able to stick to the plan without being stuck eating the same thing every day. Go ahead and give it a try!
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateDec 1, 2011
    ISBN9781440534805
    Try-It Diet: Low Salt: A two-week healthy eating plan
    Author

    Adams Media

    At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

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      Book preview

      Try-It Diet - Adams Media

      Try-It Diet: Low-Salt

      A two-week healthy eating plan

      Adams Media, an imprint of Simon & Schuster, Inc.

      Avon, Massachusetts

      Contents

      Introduction

      Weekly Plans

      Veggie Pancakes

      Easy Chicken Lo Mein

      Cinnamon-Sweet Popcorn

      Sweet and Spicy Kielbasa

      Strawberry Egg White Pancakes

      Easy Tomato Basil Soup

      Steamed Chili-Peppered Chicken

      Fruit Smoothie

      Three-Cheese English Muffin Pizzas

      Corn Tortilla Crisps

      Slow-Roasted Pork Ribs

      Breakfast Pudding

      Luncheon Mozzarella Sandwich

      Lemon Pear Scones

      Easy Ginger Cashew Chicken and Broccoli

      Apple-Potato Pancakes

      Lunchbox Beef Stew

      Carrot Cupcakes

      Baked Cauliflower Casserole

      Lemon Crepes

      Tuna-Pasta Salad

      Easy Italian-Seasoned Turkey Sausage

      Sausage and Egg Casserole

      Savory Zucchini Pancakes

      Triple Fruit Mold

      Sweet Onion Sole Fillets

      Buttermilk Pancakes

      Tomato and Vegetable Frittata

      Baked Apples

      Crunchy Oven-Fried Chicken Thighs

      Tofu Smoothie

      Broccoli and Roasted Potato Soup

      Party Mix Popcorn

      Baked Red Snapper Almandine

      Country Breakfast Strata

      Crunchy Crust English Muffin Pizzas

      Braised Herb-Seasoned Pork Chops

      Cream and Sugar Breakfast Tarts

      Chicken Salad Pita

      Microwave Air-Popped Popcorn

      Chili-Sauced Stir-Fried Cod and Veggies

      Apple-Spiced Egg Clouds on Toast

      Islands Cauliflower Soup

      Pizza-Flavored Soy Nuts

      Grilled Lamb Steaks

      Cheddar-Cheesy Sausage Muffins

      Mushroom Risotto

      Turkey Patties with Cranberry Sauce

      Garlic-Roasted Potatoes Frittata

      Cashew Corn Chowder

      Cheddar-Cheesy Apple Nut Muffins

      Easy Slow-Cooked Pork

      Also Available

      Copyright Page

      Introduction

      A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.

      Salt is an essential part of our diets. In fact, human blood is 0.9 percent sodium chloride (salt). That salt in the blood helps maintain the electrolyte balance inside and outside of cells. While individual needs can vary, most studies indicate that the human body needs only around 500 milligrams of salt a day to maintain that healthy balance — but that 500 milligrams is a fraction of what many Americans consume in a day. So much salt is present in processed foods that consuming 1,200 to 2,000 milligrams is now often considered a salt-restricted diet. The average American consumes 3,300 milligrams a day. The American Heart Association recommends consuming less than 1,500 milligrams a day while the National Institute of Health recommends limiting intake to 2,300 milligrams per day for healthy adults. To give you an idea of how much salt constitutes the recommended target milligrams, 1,500 milligrams is only three-fourths of a teaspoon of salt!

      Most people are aware that too much salt in the diet can cause an increase in blood pressure in salt-sensitive individuals. An elevation in blood pressure increases the risk of stroke. In addition to blood pressure and the risk of cardiac health concerns, too much sodium can cause other problems as well. Excess salt in the diet can increase calcium loss, which in turn exacerbates the risk of osteoporosis. Excess salt in the diet has been shown to increase the risk of stomach cancer, ulcers, and migraines. To complicate matters even more, some salt-sensitive individuals exhibit normal blood pressure levels yet retain salt in the kidneys instead of excreting it in their urine. Thus, salt sensitivity alone (without the telltale warning signs of high blood pressure or fluid retention) can still increase the risk of death.

      Once you start looking for ways to cut down on the salt in your diet, you realize that salt is seemingly everywhere! Even when it isn’t listed as a named ingredient on a food label, it can be present in many food preservatives. It’s in the baking soda used to leaven baked goods. A fast-food chicken sandwich isn’t normally thought of as a salty food, yet it can contain more than 1,100 milligrams of sodium. A serving of canned soup can contain almost that much! Because of today’s fast-paced lifestyle, you, too, probably rely to a certain extent on fast foods–whether you get them at a drive-up window or in the form of a

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