Sprint 2 the Table

Appetites and Adventures

Attack of the Killer Sodium + WIAW

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Sodium is in everything.

Except peanut flour, thank god.

With less than 4 weeks to go until my figure competition, my diet has gotten more strict.  The latest adjustment it sodium.  I’m only allowed 500 mg a day.  No more bacon, sorry.

It turns out sodium is everywhere – even in thing that aren’t processed   Egg whites, for instance.  My trainer said I don’t have to cut egg whites until 2 weeks out, but if I eat them my sodium for the day will most certainly be over.  And the super expensive crab in my fridge?  Forget it.

We’ve seen a lot in the media lately about sodium, and how much is added to our foods.  Too much sodium can lead to problems like high blood pressure, heart failure, osteoporosis (this one was news to me), kidney stones, dehydration, electrolyte imbalance, and hormonal imbalance.  You don’t need to cut to the extent that I am, but The Institute of Medicine recommends limiting sodium intake to less than 2300 mg per day.

When I first started watching my intake, I was shocked to see how much was in items you’d never think to check.  Protein powder is a culprit – I had one egg protein that was about 500 mg!  Other unusual suspects: coffee drinks, bread, cereal, and pretty much every condiment known to man.

You don’t have to have salt (or fats, or sugars…) to add flavor to foods!  Try some making your own blends for use on protein, veggies, and beans…

  • Italian: I make my own sodium-free tomato sauce with garlic, onion, basil, oregano and, parsley
  • Thai: For a spicy peanut sauce, try peanut flour mixed with rice vinegar, lime, sriracha, garlic, and cilantro (similar to what I did here in my: Chili Nutty Tofu)
  • Mexican: This is an easy one – toss in some lime, cumin, cilantro, garlic, and cayenne like I did in this Mexican “Rice” Bowl
  • Mediterranean: This is a staple-combo in my kitchen with its lemon peel, garlic, mint, oregano, dill, and onion
  • Indian: I rubbed a simple mix of lime, garlic, ginger, onion, curry, cumin, coriander, and garam masala on the salmon I used in Meal 2 below

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Another sodium-free item is pumpkin.  Perfect for this month’s Halloween-themed  What I Ate Wednesday.  See if you can guess how much sodium I took in…

Check out my low-sodium, #strangebutgood (that’s scary, right?) eats below, and then click here to head over to Jenn @ Peas and Crayons to get to see how everyone else is scaring up their food this month!

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Meal 1:

After my morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos), I enjoyed a protein mush.  Failing miserably with the sodium intake yesterday, I skipped the eggs for breakfast and went for sodium-free pumpkin.

Pumpkin Protein Mush

  • 2 T oats
  • 1/4 C pumpkin puree
  • 1 scoop vanilla protein powder
  • 1 T ground flax
  • 1/2 tsp cinnamon
  • 1/4 tsp butterscotch extract
  • 5-6 drops stevia
  • Liquid, to mix
  • Topped with banana

Meal 2:

Forget #strangebutgood.  This was strange but amazing.  There are only 4 ingredients if you pre-cook the salmon!

I loved the savory curry against the sweet salmon and the citrus in the blood orange.  Bonus: blood orange is certainly a Halloween-appropriate food.

Curried Salmon and Blood Orange Salad

  • 3 oz curried salmon (pre-cooked with the Indian spices mention in first part of this post)
  • 1 blood orange, sectioned
  • 1 T fresh basil
  • 1 T roasted squash seeds (tossed in coconut oil, cinnamon, and cardamom before roasting)

Meal 3:

If tuna is the chicken of the sea, then swordfish is the steak of the sea.  This is hands-down my favorite seafood.  And it’s fairly low in sodium.  Score.

Served with a Golden Dumpling squash, diced and roasted with thyme, Dora the Explorer edamame, and raw cauliflower.

Know what only has 1.7 mg of sodium?  Sugar-free York Peppermint Patties.

Meal 4:

I am still addicted to this Tequila-Lime Tilapia recipe.  Today I had it with a side of carrots.  Yes, I recycled the lion plate from lunch. 

Meal 5:

Last week I mentioned that I rarely chicken.  Even more rare that eating it… I COOKED it.  Raw chicken is one of the most disgusting things in the world to me.  In my low sodium quest, I pulled out a cooking binder I made years ago and prepared a modified (low sodium, low-fat) version of a marinade I used to love.  It turned out really well!  I still hate raw chicken.

I DO love pizza.  It seemed like everyone on Instagram last night was making pizza, so I jumped off that bridge too.  I was going to make a socca crust, but realized that Kamut flour has less sodium.  I mixed 1/4 C with just enough water to form a batter and cooked it like a pancake in a pan.

On My Pizza:

  • Chicken
  • Ricotta spread 
  • Red onion
  • Fennel
  • Zucchini
  • Arugula

The ricotta mixture was simply fat-free ricotta with fresh herbs, cayenne, and white balsamic.  I sautéed the veggies before topping the pizza and sticking it under broil for a few mins before inhaling the deliciousness.

Meal 6:

I ate meal 5 too late, so I didn’t get to excited about Meal 6.  And I only had 75 mg left for the day.  And I wanted eggs.  I was whiny.

Then something awesome happened.  I remembered tofu.  Scrambled tofu, specifically.  Oh yes… we have VEGAN version of PB & Jeggs.  A carrot cake-inspired PB & Ceggs.

Just as glorious as the “real” thing.  The carrot cake-like spices make this veggie and protein-packed meal a dessert.

Recipe at bottom.

Meal 7:

If you guess I went over my sodium…. you’d be right.  I have to ask my trainer tomorrow, but I’m guessing protein trumps sodium so I went ahead and exceeded 500 mg to get another 20 of protein.

The most sodium-free way I could think of to do this was no salt cottage cheese and peanut flour.  Since I get a carb too I went for some pumpkin in the mix.  Flavorings included cinnamon (it’s sick how much I love the stuff), nutmeg, cardamom, almond extract, vanilla stevia.  Topped with figs.  Nom.

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Vegan PB & Ceggs (Peanut Butter & Carrot “Eggs”)

  • 4 oz tofu, crumbled
  • 2 T peanut flour
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp allspice
  • 1/4 tsp maple extract (can use vanilla)
  • 5-6 drops liquid stevia
  • 3 T water (or other liquid)

Place crumbled tofu in a greased (I used PAM) pan over medium-high heat.  

“Scramble” tofu until warmed through (~2-3 mins).  Meanwhile, mix together peanut flour, spices, extract, stevia, and water to form your peanut butter sauce (note: you could always use 2 T of your favorite nut butter here).

Add peanut butter and shredded carrot to the eggs.  Scramble together and allow to cooking ~1-2 mins more until hot.

Plate and enjoy!

Serves 1.

***

The protein count for the day: 169.4g.  The all-important sodium count: 576.5mg.

Quick shameless plug: in case you missed it, check out yesterday’s post for a new technique you can use to bust through plateaus in your workout.  It’s the first in a “Work It Out” series I’m doing!

Have you ever tracked your sodium intake?  Did it surprise you?

What is the best thing you’ve eaten so far this week?

Comments

  3. Girl, you are speaking my language on SO many levels right now! Years ago (like 2007) when I was diving into nutrition for probably the millionth time, I discovered some articles on sodium intake and it BLEW ME AWAY! That’s when I FIRST started really paying attention to nutrition labels. I could not believe how much salt was in the foods I was eating…my precious 100 calorie packs and whole wheat bagels (the jumbo ones that I “thought” were healthy…even though they were clocking in at like 400 calories per bagel…sheesh!) were LOADED with it! That’s also about the time I stopped salting my foods. I was never really a “salt lover” but it really is amazing how much your body can adjust itself to a certain way of eating. Most of the stuff I used to eat on a daily basis back then would probably turn my mouth inside out now!

    All that being said…my sodium intake has slowly started creeping up on me! For the first time in I don’t know how long, I went over 2500mg today! I blame you….for introducing me to the LightLife burgers (OMG, the spicy black bean!! They are going to bet the death of me!)…and Oktoberfest…because since the festival, I’ve had the HUGEST craving for mustard and sauerkraut (I think it’s because the one I had that night just wasn’t what I was expecting…more sweet like pickle relish :-/). I finally picked some up at the store yesterday that was relatively decent, but it still has 180mg per 2 tablespoons. I have a feeling my eats are gonna start revolving around condiments! 😉

    The tofu is genius m’dear! I can’t believe I never even realized how low in sodium tofu is! Score! And you KNOW I approve of Meal 7…cottage cheese, pumpkin, and peanut flour is the perfect trifecta! And the cinnamon is a MUST! It’s obscene the amount I eat in a day…like seriously!

    Best thing I’ve eaten this week? That’s easy…PUMPKIN SPICE PANNNNNNNNCAKES!!!!

    • Those “healthy” packaged foods are the worst! You have to flavor them with something – if it’s not fat, then its sodium or sugar!

      Sorry about the burgers… the reason I tried the portobello was because it had the lowest salt content (which was still high, IMHO)! 😉

      I think I need pancakes for breakfast…

  5. Woah this post really was an eye-opener! I had NO idea that egg whites contained sodium, and on top of that, I normally add a bit of salt to them. Herbs are my favorite way to naturally flavor foods, lately I’ve been on a basil & garlic powder kick! Best thing I’ve eaten this week is definitely red velvet with vanilla frosting instead of cream cheese frosting…ah I die just thinking about it :)!

  6. My diet is pretty low in sodium – the only culprits are eggs and protein powders. When I did my trial contest prep, I hated having to eat chicken/fish before bed! I’ve never seen a figure competitor prep for a show this way before (as in, it’s usually plain old chicken and broccoli!) – you must have a really good metabolism!

    • I’m still 4 weeks out, but really the remaining “big” cuts I’ll make will involve fat. If you look at my macros, they are pretty good! Chicken and broccoli be damned!

      Admittedly, it is a little easier for me since I need to gain. 😉

  7. Wow that is very interesting that egg whites have such a high sodium content – I definitely don’t track my intake, but I am aware of sodium in things.
    I try to buy low sodium or sodium free condiments when possible, but I think the only reason I would ever really cut back the sodium would be if I was doing a competition.
    However, I’m sure I would still be surprised. I would say that my protein powder would be the biggest culprit in my diet!
    Thanks goodness peanut flour doesn’t have sodium!!!!!!! Crisis averted lol!

  8. Welcome to my world of trying to teach cardiac patients about sodium. Most people take in at least 5000 mg of sodium a day. They think if they don’t put salt on their food, that’s salt free. It’s kind of crazy really.

    Going to have to try your salmon recipe. I love blood oranges!

  9. I consider my eats pretty healthy but also started noticing how much salt I use. I remanded my favourite 11-spice lentil salad for my fam this weekend but went from 2 tsp to 1/2 tsp salt without noticing a difference. Woohoo! Totally trying to decrease my sodium these days too. Congratz on your high protein, low salt eats!

    • Janet, I have tried a TON of you recipes and have never added salt. You do such a great job with spice blend it isn’t needed! 🙂

  10. I’ve never racked my salt intake very closely, everything I eat is pretty low salt…except for cottage cheese and eggs that is 😉 Wishing you the best with the extremely low salt intake, you’re a brave soul!

  11. Interesting post. Is there a reason why you need to cut out sodium before the competition? Is it just so that you have less water retention/ bloat? Agreed, there’s way too much salt in everything we eat. As I’m looking at it right now my one serving of Nordica cottage cheese has 290mg wow that’s 12% of daily sodium intake!

  12. My hubby’s he one who is better about watching sodium, which is funny because I’m the one with bad heart genetics. I have to many fat/calorie/carb/protein worries, so sodium sometimes takes the backseat for me. I’m surprised the ricotta wasn’t bad. Shows what I know, eh?

    • I am the same way… it’s the naturally occurring stuff that killing me. Crab, eggs… fennel. How is FENNEL salty?!

  14. Whoo hoo! A vegan version of your new “I will be come known for this in the blog world” creation. 🙂 I have all the ingredients on hand, too. Love. [Kind of like I love that you thought of me when you had crunchy bits in your pan. I’m known for the remnants and things no one else wants. Worse things than being a trash compactor, right?]

    I eat too much sodium. I know it. The pickles and relish and salsa with a spoon, and my propensity for Braggs on everything definitely don’t help matters…

    Pumpkin protein mash? Yes.

    • You must let me know if you try it. I want to know what you mix in… kraut? LOL!

      #trashcompactorsrock

  15. We had to track our daily eats for a class of mine, so the sodium showed up too. I wasn’t surprised, but it was definitely high even considering the fact I don’t eat anything processed really!

  16. I’ve never tracked my sodium intake – maybe I should! I try not to add extra salt to the dishes I cook…only if needed. I need to experiment with more spices and herbs. On my to do list! Thanks, Laura!

  17. Jason has been trying to reduce his sodium intake because he thought he had high blood pressure (although he really doesn’t, he was just super nervous at the doctor) so we’ve been looking at the sodium content on stuff. I honestly never paid attention before! I am looking at a bottle of my beloved hot sauce right now and it has 100mg of sodium and the bottle has 85 servings! Not that I put the whole bottle on anything, but I certainly don’t use it 85 times!

    • Hot sauce is the worst! Which is the worst for me right now. At least I can just add cayenne to everything.

  18. I can’t believe how quickly your competition is coming up! (I’m sure it alternately does and doesn’t feel that way, right? Ha.) It has been so fun and inspiring to watch your journey; thank you for taking us along down this delicious road.

  20. We actually just did an assignment on sodium intake and it was horrifying. I’ve become SO MUCH more aware of it and now see how much it’s in! It’s amazing, especially with restaurants, how much is actually able to be in some of the dishes.

  21. So I was of course checking out all my foods for sodium as soon as I got home (mostly out of curiosity)–And Raw Garden of Life protein (unflavored)? Only 10mg! Same for Manitoba Harvest hemp protein. Just a little FYI there ;D Also, whole foods sells an awesome sodium-free mustard that I’ve been using forever–because it tastes just the same as regular mustard. Tracked mine and I seem to be around 1500-1800 a day…and yup, protein powders are the guiltiest culprits. I thought sriracha had sodium for some reason–SO glad to learn it doesn’t! I can keep setting my mouth on fire, no worries.

  23. Pumpkin Protein Mush – one of my favorite any time of day! As for your sodium… I feel kinda sorry for you! I know how hard it is to cut sodium out of your diet! Like you said it’s EVERYWHERE! I had to cut sodium to 1000 – 1500 mg a day for a while (health reasons) and it was HARD!!! Good luck these final weeks! Keep us updated! I wanna know everything 😉 😀 XO

    • I was at about 1500 before… when I told my trainer that he made this horrified face. I thought that was pretty low! LOL!

  24. Holy smokes! 500mg is nothing! I think I’m in kindof opposite-land to you right now. I’ve gone back on some blood pressure tablets for circulation, and I think I remember my doctor telling me last time to up my sodium. Bring on the tamari! 😛 Good luck with your herbs and spices 🙂

  26. Yeah, so I’m a freak about sodium and I make everything from scratch for that reason. Even with me being a total freak about it, I end up with 1200-1700 mg daily. Last year when I was cutting weight for a dress, I dialed it back even more, and STILL hit 1000 each day.

    Good. Luck. Yikes. This is another thing wrong with the US food system.

  27. I definitely agree that the amount of sodium in some things is absolutely insane, but I guess I’m kind of lucky in a way because I suffer from annoying low blood pressure and my doctor recommends that I eat a diet that’s higher in sodium. I used to do my best to avoid it as much as I could, and I would end up feeling faint, tired, lightheaded, and cold all the time. Ever since I’ve made more of an effort to up the sodium, I started feeling a lot better. My dad and grandma are the same way, so I guess it’s just something that runs in the family.

    • I hope I don’t have a problem… my BP has always been low too. I’m cold all the time anyway though! 🙂

  28. This is why I like to make my own food so I can control the sodium and all other weird ingredients found in food. It’s crazy. And if you needed another reason to reduce the sodium intake (not that you do), excess makes your skin more elastic (read saggy and wrinkly) which appeals to my vanity.

    I need to start making these pizzas!
    So how much sodium was in Dora?

    • Great point about the skin! My trainer has actually pinched mine before to check sodium/water. LOL!

      17 mg sodium in Dora – they are just plain shelled edamame. Not yummy salt flecks.

  29. I’ve never had to track my sodium intake, because I have very low blood pressure. My doctor actually tells me to eat more salt ha. So, never had the problem so far! It must get really tedious at this point having to count your salt intake too. It always amazes me how many things have sodium…when there is really no need!

    • A few people have said that! I didn’t think of it until now, but I do have low BP. I feel fine so far, but will definitely pay attention to it! Thanks!!

  31. Sigh. I’ve never tracked my sodium intake but I don’t really use much salt even when I’m cooking so I never really thought it was too important, especially because I avoid packaged foods as much as possible. However… I do think I’d be shocked at my actual consumption. And I’m sorry to do this to you (bring it up again) but my favorite meal this week was the Mexican Pie Jesse made me. Pretty sure that was laden with sodium….. and I’ve had it for three meals already this week.

  32. I LOVE this post! Been reading it all day at work off and on (oops boss keeps walking by ha).. but you are spot on. I started to really pay attention to sodium, too. It’s amazing how much is in EVERYTHING. I was def blown away but how much is in egg whites. however, like you did with meal 7, protein is def important, so I kinda “excuse egg whites” and imagine it’s 0 mg of sodium, ha. Like even cans of tomato’s at the grocery store – ridiculous amounts. And since I didn’t grow up with salt cooking as my mother refused to cook w/ it, I notice even the TINIEST BIT added to things. I once ordered an omelette at a diner and it had so much added salt, I couldn’t eat it – sucks when they do that! I commend you for sticking to less than 500mg, that is HARD, even when you are not a salt eater to begin with! Great meals, though, lady!

    • Haha – I do the same thing sometimes. 🙂

      I hate when you are dining out and they over salt. I think restaurants should leave it out and let me add it myself at the table!

    • Isn’t it shocking?! Let me know if you cut back and notice a difference in the swelling. Today I woke up and felt a HUGE difference.

  34. It always surprises where sodium pops up. Sometimes the levels in bagels is so high and they really don’t taste that salty…

  35. hahah!! i love your Pumpkin Mush!! The name fits so well with Halloween type themes!! 🙂 I LOVE your idea of adding tofu to you “PB and…” i’ve started making it as a topping with my protein waffles. I’ll steam some carrots and then add cinnamon and a slice of tofu, blend with the hand mixer and then voila protein topping! I’ll also add some PB flour if too thin! 😛
    Keep the odd combos coming pretty lady!!

  36. Sodium is such a sneaky little bugger, right? I’ve never tracked my intake and would be afraid to as I’m a salt fiend, ahem …

    How much grated carrot do you usually add to your Peanut Butter & Ceggs (what a funny name!)?

  37. do not think we have tracked our sodium before, but we are aware of it for most of the time haha
    best thing at so far has been acorn squash and lots of mini cakes for dessert 😉

  38. I track my sodium intake. I think today I had… (Hold on, let me check!) 200 mg. Okay…. Way lower than I expected!

    I guess because my protein powder barely has sodium in it, and most of my meals revolved around that today! I usually have closer to 500 or 600 mg. Not for any real reason, but I feel better when I don’t consume as much salt.

    My greatest discovery was that you can buy sodium-free baking powder and no-salt added green beans. I was in heaven!! 🙂

      • Haha. No way! It’s just that my other food like produce and unsalted chicken doesn’t contain much salt naturally. Dude. My protein powder is unsweetened AND made of rice. There is no way in CHANCE that I would eat just that all day long 🙂 I’d rather starve.

  39. I know I eat more sodium than I should – but I like it so much.. I like to make the excuse that I need it because I sweat so much when I run…. But I know that’s total bunk. I’m so exited for your competition!

  42. Awww geez! Cutting sodium would be tough! You’re a trooper for sure. The toughest thing for me though would be cutting out sugar LOL!

  43. A few years ago we had to record 3 days of food and analyze it for one of my nutrition classes – I was under the sodium limit, but it was still pretty high considering that I eat relatively clean. It was definitely surprising! And I’ve actually started adding more salt to my food lately, so my intake has probably even gone up since then. 😛 But I have pretty low blood pressure, so it doesn’t concern me too much.

    That salmon and blood orange dish looks amazing! Salmon pairs so well with citrus!

  44. Wow! Its crazy how meticulous you have to be with your intake of each item, but it will definitely be worth it when you take the stage! I don’t know if I could put that much research and attention into every small detail of my entire days worth of food, but for someone as dedicated as you its probably somewhat enjoyable. Swordfish is hands down my favorite seafood too, love your “steak of the sea” analogy!

    • It is a little tedious, but like anything else you get used to it. And you learn not to eat sauces. LOL!

  45. I’ve never tracked my sodium and never really think about it to be honest :/ I loveee sweet + salty, I’m guilty! Swordfish is my fave fish, always get a great meal of it when we go to Legal Seafoods!

    • I’ve been there! But it was before I ate seafood, so it wasn’t exactly a culinary highlight. Need to give it another go!

  47. Oh god I wish I hadn’t seen this post… I’m going back through all the stuff I’ve missed, is there anything else I should avoid reading for my own peace of mind?! *sulk sulk* haha! ;D I very rarely eat packaged foods but I do use salt. Herbamare is pretty much my favourite thing! :/ I dread to think what my sodium intake per day is… :/ Going to make a real effort to lower it down…. after I have finished the bacon that is in the fridge… THEN I will make a real effort to lower it down… lol! Joking aside thanks for the little kick! 🙂

    • I love Herbamare! Normal people don’t need to cut to where I am, but when I go back to eating salt I think I’ll aim for <2000. It really makes a difference in how you feel!

Trackbacks

  1. […] my sodium intake is now limited to 500 mg a day pre-competition, I had to find a way to get protein at breakfast without relying solely on eggs.  Apparently eggs […]

  2. […] Sweet, salty, creamy, and crunchy.  This breakfast was everything I could want.  Clearly this was before the great sodium cut. […]

  3. […] more strict than I ever thought possible.  Between the protein, super-clean eating, and max of 500 mg of sodium per day the trip I’m taking today has been a lesson in food […]

  4. […] protein count for the day: 192g.  The sodium count: 602.8mg (all from the protein!).  The sugar was […]

  5. […] and cottage cheese (it took some searching, but I did find a no-salt added option).  Check out this post for more info and alternative seasoning […]

  6. […] – There are SO many ways you can flavor your food without salt, sugar, and other unhealthy things!  These are a few of my […]

  7. […] there are eggs and carrots in the fridge.  This mornings breakfast was one of my old favorites: PB & Ceggs (peanut butter and carrot […]

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