Easy Ways to Lower Salt and Calories

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Screen shot 2012 11 29 at 10.33.48 AM Easy Ways to Lower Salt and CaloriesOur subscribers, Tammy Lakatos Shames, RD, LD, CDN, CPT, and Lyssie Lakatos, RD, LD, CDN, CPT,  who are known as the “nutrition twins” have sent us excerpts from their new book, The Skinny on Salt, now available in Amazon.com.

We like their concept - they suggest giving up salty foods in favor of fresher foods that are also lower in calories.

Bread tip:

“One of the best places to go low-sodium is with the whole grain bread on your sandwich.  In two slices, you’ll save about 400 mg of sodium and you’ll still get the wholesome carbohydrates and the healthy sandwich toppings like the lean protein and vegetables.

  • Encouraging news for those fearful of trying “no salt added” bread: our clients tell us after a week or two they don’t even notice they’re not eating the regular variety. However, they do notice they’re much less bloated.
  • An added bonus: many people find that although they enjoy the no-salt bread, they are less likely to overeat it.

The Nutrition Twins' Favorite Snack: Unsalted pistachios. They truly are the skinny nut. Their protein, fiber, and healthy fat combo makes them satiating, while their shells make you mindful of what you’re eating. Plus, you can eat 30 of them for 100 calories!

Another one of their favorite waist-friendly snacks is

  • Three cups of air-popped popcorn has just 100 wholesome calories as long as you don’t prepare it with oil and you don’t add butter or salt!
  • Try jazzing it up with a little cinnamon, I Can’t Believe It’s Not Butter! spray (not the spread), or a sprinkle of grated Parmesan or garlic powder.
  • Check the nutrition facts for your favorite brand—it is a great option if a serving has 120 calories or less and less than 110 milligrams of sodium.

There are even more tips we love, like this one:

Dining out tip:

Before going out to eat, have a warm cup of tea and some vegetables. This “pre-meal” is virtually calorie-free and will prevent you from feeling ravenous when you get to the restaurant; you’ll be able to pass on the bread and make a rational, healthy decision about what you are going to order.

AND there’s more - we couldn’t resist their tip section on what to do if you have candy cravings - they match up favorite candy flavors with fruit!

If you crave chocolate: Fresh dates or figs rolled in cocoa powder (4 dates or 2 large figs (or 3 small figs) are delicious.

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