The 10 Easy Ways to Cut Down Salt

“Good things come in small packages” is a commonly used reminder to not overlook something that may be small in size. But despite its good taste in a small package, salt should remain overlooked when it comes to mealtime, simply because of its high levels of sodium.

Watch out, if you are consuming too much salt than necessary, your kidneys maybe at risk. Excess sodium in your diet damages the functionality of the kidneys and wreaks havoc in your body. Apart from this, you may also be subject to high blood pressure, which isn’t a very good sign either.

Although salt is THE taste maker in all kitchens, its usage must be limited. Sometimes you may not even notice that you are consuming excessive salt, but you may be doing it all the same, without your knowledge. Here is a list of 10 easy ways to cut down on salt:

Pass up processed food.

You have no idea, how much salt that jarred you eat daily contains. Especially it is the frozen food, which contains almost one-third of your daily quota. Therefore, choose your processed food with a lot of care.

Beware of dressings and sauces

If you think a little bit of dressing and sauce won’t add much salt to your intake, then think again. Always prefer to take sauce on the side, rather than owning the entire bottle.

Easy Ways to Cut Down Salt

Use less salt to cook

There are other close alternatives to salt, as the tastemaker, Herbs and spices. Decrease the amount of salt you use for cooking, instead replace it with herbs and spices to make it tasty.

Choose food with potassium

Potassium outdoes the effect of sodium and helps with the blood pressure.

Avoid vitamin supplements and pain killers

Well the vitamin supplements and pain killer pills that you pop, may not exactly have direct side effects, but they contain I g salt per pill. So the next time before you take one, just pause for a moment to rethink.

Shop for low salt foods

Compare the nutrition labels of the food you intend to buy at the grocery shop and do the math. Example: Prefer reduced salt, unsmoked bacon, tinned vegetables without added salt etc.

Forgo fast food

It may be available easily, quickly and also for less money. But you pay in terms of calories, fat and salt. Pizzas, burgers, tinned wafers, Mc Donald’s are a few you may want to avoid.

Limit the amount you pour from the salt shaker

Stop reaching to the salt shaker, even before you have reached your plate. Try and taste the food once before, instead of topping it with a shower of salt. And practice the habit of sprinkling salt on a spoon, instead of directly adding to the plate.

Go for dry fruit snacks

Dry fruits are a boon to those trying to cut on salt. They have no sodium content and are equally delicious. So the next time you see a dry fruit snack, go ahead and pick one.

Cut back on condiments

Always dress your sandwiches and burgers yourselves, thereby controlling or avoiding those     condiments high on sodium. Choose mustard, balsamic vinegar, pickle relish, horseradish.

7 Easy Indoor Workout Ideas to Try at Home

There are days when it is just impossible to go out for your work out like during winter months, rainy days etc. if you don’t have modern work out equipments and a gym membership, you are going to lose your one day work out. Therefore, it becomes necessary to have a few ideas on indoor work-outs for days like this, when you can be with your family, watching television, listening to music and carry on with easy and innovative work out techniques. Here are a few indoor work-out techniques:-

Jump Rope – If you want a good cardio within a few minutes, there could not be a better exercise than jumping the rope. Jump rope might remind you of your school days and you might also think that it is for small girls, but jump rope is the easiest cardio work-outs you can ever find.

Jump Rope

Stair Stepping – Even if there isn’t a set of stairs in your home, get the biggest book you have (or a sturdy chair), keep it in front of the TV, and step up and down while continuing to watch your favourite show. You may not sweat as much as you would like you would with a jump rope, but your body will be active.

Stair Stepping

The Plank – If you are short of time, but you want to build up your core muscles, this is the best exercise for you. Get into a push-up position, then instead of bending your arms and moving down towards the floor, hold this position with your arms extended. Start off with holding this position for 30 seconds, and add an additional 10 seconds every day. See how long you can go for – it’s definitely not easy! This is a very challenging exercise, but it’s also one of the best.

Dancing – Dancing is an excellent work-out to burn calories and get your heart rate going while you can keep having fun. If you are in the privacy and luxury of your own home, there is no need even to impress anyone, you can just release your body and move in whatever way you like.

Dancing

Cleaning – Cleaning can be a very physical exercise, especially vacuuming and mopping. If you can’t go out one day to ride your bike or running, clean your house instead. That would be killing two birds with one stone.

Water Bottle Weights – You can make weights by filled up water bottles for doing arm, shoulder, back stretching etc. If water bottles seem too easy to you, try using milk jugs. You can adjust the exercise by filling the jugs to the weight you feel comfortable with. For a greater challenge, keep increasing the water or milk amount by small amounts each time you workout.

High Knees – The people who love running can run places in their home on days when the weather is bad. While it’s great that you can keep your body active, running in home becomes very awkward.

Instead of running in places, you can try high knees. It can really get your heart pumping, especially if you go double time. To do this exercise, march in place or down a hall, and bring your knees as high as they can go.