Sodium is necessary in the body…but

The body needs some sodium to function properly. Sodium plays a role in the balance of fluids in your body, just the way nerves and muscles work.

The kidneys balance the amount of sodium in the body. When sodium is low, the kidneys hold on to it. When sodium is high, the kidneys release some in the urine.

If the kidneys can’t eliminate enough sodium, it builds up in the blood. Sodium attracts and holds water, so the blood volume increases. The heart must then work harder to pump blood, and this increases pressure in the arteries. Over time this can cause heart disease, stroke, and kidney disease.

Some people are more sensitive to the effects of sodium than are others. This means that they retain sodium more easily, which leads to fluid retention which increases your blood pressure.

Less sodium is better than more. On average a person should have around 2,300 mg per day. That would equal about 1 teaspoon per day.

Most salt consumed in a typical Western diet come from processed foods, or prepared foods. This would include: Pizza, bread, cold cuts (lunch meats, bacon, cheese), soups, soy sauce and fast foods. Check the food labels on these items when you shop. You may be able to purchase them with a label that says low sodium or no sodium. Butter, beef and chicken stock can be purchased this way.

Here are some ideas of how you can cut back on sodium:

Eat more fresh fruits and vegetables. They are naturally low in sodium.

Fresh organic meat is better than eating cold cuts, bacon, hot dogs, sausage and ham.

Choose low-sodium products, they will be labeled on the containers.

Eat and cook at home. This is the best way to determine how much sodium you are eating each day.

Don’t add sodium to the dinner table. Try using fresh ground pepper to substitute. Fresh herbs, spices, and citrus juice.

When shopping look out for labels and claims that are used for marketing a product. Such as:

Sodium free, this contains 5mg of sodium

Very low salt, each serving contains 35 mg

Reduced sodium, each serving contains 140 mg of sodium

Unsalted, contains no salt.

Our taste for salt is an aquired taste, so you can learn to use less salt to enjoy your food. You probably won’t even miss it! You will actually learn to enjoy more the tase of your food. Enjoy!

…make a memory every day and don’t apologize for who you are…Rebecca

Get your Health Back on Track for 2022!

Hello everyone and thank you for visiting. Its 2022!! Happy New Year. It’s also the Chinese New Year of the Dragon.

The Holidays are tough on everyone. The hustle and bustle are hard to navigate. We have lost track of our regular schedule of work, exercise, and nutrition. But it was all worth it, because we were blessed with family and friends.

A great way to get back on schedule is to do a Fast. Now I do not recommend fasting if you have not checked with your physician. Or if you have underlying medical needs. This would not be good. So, check with your physician before doing a Fast.

There are several types of Fasts that can help restore our bodies to Alkaline, and recalibrate insulin release, giving the pancreas a break. It can also help to temporarily reduce blood pressure, and in short term weight loss.

During this time period of fasting, our bodies produce less free radicals that can harm our bodies. Lowering free radicals due to overeating, alcohol, and stress. Antioxidants are uses to balance free radicals. This keeps them from damaging other cells.

What is a Free Radical you ask?

Free Radicals are reactive molecules that can damage proteins, cell membranes and DNA.

Antioxidants, Exercise and Fasting are a great combination as a Defense against Free Radicals.

Plants have developed there own way of protecting themselves from harmful sunlight and other insults that they are exposed to in the environment. They make a protective compound called phytonutrients. When humans eat them, they provide this protection to humans as well. Look for the colors of a rainbow in selecting edible vegetables

Antioxidants neutralize for radicals by giving up their own electrons, they are neutral offs!

Here are some suggestions:

Fast with a buddy. It’s easier.

Limit food intake to 500 calories every other day.

Drink at least 6 glasses of filtered water a day.

Eat two meals per day. Try doing a nutritious breakfast of 250 calories, late morning. Then a second meal around 4-6 pm of 250 calories.

Antioxidants Foods

Believe it or not Artichokes are delicious and very nutritious. They are a great source of antioxidants and dietary fiber, and minerals. They also contain and anti-inflammatory benefit. Steaming them or boiling them gives the best benefit. Frying them will change the antioxidant content.

Berries- Blackberries, Red Raspberries, Strawberries and Blue Berries.

You can also make berry smoothes by adding any berries to almond milk, ice and 1/2 of a banana and your favorite vegan protein mix. I like the “Magic Mushroom” mix. You can get it on Amazon.

These are very high in Antioxidants. You can add them to other dishes or just eat them as a snack.


What a delicious green! Kale can be sautƩed or steamed, massaged and used in a salad, or soups. I have a great recipe for Chicken Kale Soup with Cantaloni Beans!


Beans are full of fiber and antioxidants. Black beans, red beans, white beans, chickpeas, etc.

The bottom line is that Antioxidants are a compound that your body makes from food naturally! They protect your body from harm. Explore these foods, and enjoy eating them.

Get yourself back on track. Feel good about who you are!

Remember to make a memory every day, and don’t apologize for who you are…Rebecca