Deb Bailey AFPA, MAT, CanFitPro, YMCA

 How Much Sodium Do We Need?


Sodium is one of the most common sources of flavour in our food, and is found in virtually everything we eat. Overconsumption of sodium is a major factor in our self-inflicted poor health.  Health Canada reports that the average Canadian takes in about 3,400 milligrams of sodium each day. However, the government-recommended daily limit now is 2,300 mg, with the current medical and scientific communities recommending a limit of 1,500 mg per day.  Check out  the Global news story at this link for more details and stats.

Read more: How much sodium do we need?

Grocery Inventory

First, write down every category of food in your cupboards, refrigerator and freezer. You'll have a list that includes things like meat, fish, dairy, vegetables, (fresh, frozen and canned) grains and pasta, breads, condiments, etc.

Next, create an inventory spreadsheet or document where you can write down how many of each item you have. For instance, under meats, create a section of chicken. Under that, make entries for boneless, skinless breasts, thighs, whole chickens, and anything else you may keep in stock. Under dairy, you can have entries for cheddar cheese, butter, margarine, milk, etc. Leave a couple of blank lines in each major category for special items you don't always stock. This part will take a little time, but you have to do it only once, and update periodically. Then print off a copy and grab a clipboard - here's the eye-opening part.

Read more: A Grocery Inventory

 Put Potatoes On Your Plate

The lowly potato has gotten a bad rep. Many of us steer clear of potatoes, assuming that they are a fattening starch, or “bad carb”. The truth is, the potato is a powerhouse of good nutrients and dietary antioxidants, which help fight age-related diseases.

Potatoes are a good source of fibre, and of vitamins B-1, B-3, and B-6. B vitamins help to maintain healthy skin, and skeletal muscle tone and increase metabolic rate (more calories burned!). These vitamins also boost the production of red blood cells, which helps prevent anaemia, and also lower the risk of pancreatic cancer, when eaten in food, rather than in a vitamin tablet form. The potato’s complex carbohydrates (polysaccharides) help you to feel full longer.


Read more: Put Potatoes On Your Plate

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