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Connie lost 36 pounds

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Let’s show some love to Connie.  She lost 36 pounds.  Her story is very moving and shows that you can rise up after tragedy and change your life.  Here is what she shared with us about her journey:

Connie weight loss

“Hi, My name is Connie Moore. I’m 44 years old. I started my weight loss regimen on Sept, 8 2013. I’ve lost 36 pounds, with 50 pounds to go. It’s a lifestyle of exercise and healthy eating.   I started at 236lbs.  I’ve decided I want to body build. Weight training and working out keeps my mind clear and away from all the hurt out there. The gym is my sanctuary, my peace. I wish it could be my home.”

What was your motivation?

I suffered a horrible breakup and sunk into a deep depression. I attempted to commit suicide and ended up in a psychiatric hospital. The truth is, I began working out to forget! However, as I keep going I quickly became a spiritual walk.

What did you do in terms of exercise and changing your eating habits?

I got a personal trainer and he began explaining to me the importance of healthy eating and it’s affect on our emotional health also. Weight gain and obesity can weigh so heavy on our self esteem and emotions. My advice would be take time to love you the way your GOD sees you! I’m still a work in progress. Prayer, meditation, worship.  Work,work,work, believe and love yourself. Drink plenty of water. Eat plenty of fiber. Remove starches and white foods (breads,potatoes,etc.) from your eating habits. Bake and broil, no frying. Remove sugar unless it’s natural and above all… be happy!! THANK YOU for seeing me.”

Connie before and after

Felicia lost over 60 pounds

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Weight loss story of the day: AKA soror Felicia lost over 60 pounds and was able to improve a pain issue that had her walking with a cane in her thirties.  Here is what she shared about her weight loss journey:

“I’ve loss a little over 60 pounds and it took a complete lifestyle change. I count carbs and calories. I put down the sodas and brownies! Lol I also hit the gym 4 times a week doing at least 30 minutes of cardio and some light weights to tone because you become quite flabby with extreme weight loss. I feel so much better. At the age of 35, I found myself having to walk with a cane because I had severe back and hip pain. Some of my problem was inevitable because of my body structure but it became worse as the weight packed on. Thought I was going to have to have a hip replacement until the doctor mentioned getting at least 50 pounds off would ease my pain, and he was right.”

Felicia weight loss photos

Audrey lost 47 pounds

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Weight loss story of the Day: Audrey lost 47 pounds.  She credits making changes to her eating and drinking habits as a major factor in her weight loss journey.  Here is what she shared with us:

“Hello, My name is Audrey and it took my about 1 year and 3 months to go from 207 pounds to 160 pounds. I worked out 5 days a week starting off. I stopped drinking juice and pop totally. I only drink water, green tea, and milk. I still eat pretty much the same food, I just cut back on portion size and minimized how many sweets I eat.

I was motivated to start cause I never really reached over 200 pounds., only during pregnancy. I also have asthma so I knew if I lost some of the weight that would help tremendously. I started gaining weight after going through a lot of things going on in my personal life with eating and drinking (alcohol). I first lost 17 pounds just buy cutting juice out of my diet cold turkey. After seeing the results it pushed me even more to try going to the gym. I would go at least 4-5 days a week doing at least 1 hour of cardio and weight lifting, abdominal exercises, etc. I stopped eating after 7/8 pm, stopped eating fried foods, eating more fruits, vegetables, & eat more lower calorie foods/snacks. After of months doing this I just made it a way of life. I don’t go to the gym as much now but to maintain my weight I still don’t over eat and at least walk on my lunch break while at work on days I don’t go to the gym.”

Audrey weight loss story

January 2014 Green Smoothie Cleanse

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greeen smoothie cleanse 2014It’s monthly challenge time! We will start off 2014 with a 14 day Green Smoothie Cleanse. 

What are green smoothies? A green smoothie is a smoothie that has fresh leafy greens in it, such as collard greens, kale, swiss chard or spinach. This is in addition to the most common smoothie ingredient: fruit of all kinds!  You can also use various vegetables, fresh green herbs, nut milks, unsweetened protein powder, yogurt, raw nuts, coconut oil, seeds (chia, flax), and more!

OUR GOAL FOR JANUARY:  We will use green smoothies for meal replacement and to give our bodies a rest from processed, chemical filled foods.  We will take this time to replace the foods we should not be eating with healthy green smoothies. Give your digestion a rest, detoxify, experience more energy, and get control of your eating habits.

Option 1:  If you really need to let go of some foods that you are addicted to, I suggest this plan.

  • Week 1 – Green smoothies, water and herbal tea only.  Smoothies should be 24 to 32 oz to replace a meal.  It is fine to add natural, unsweetened protein powder to your smoothies.  Drink as many smoothies as you want.  The goal is for you to be full.  I’d suggest 3-4 smoothies per day.  If you feel hungry…have a smoothie.
  • Week 2 – 2 green smoothies and 1-2 healthy, clean meals a day.  You can also have healthy snacks.*
 *Snacks: If you feel very hungry between meals you can have these snacks

  • Uncooked veggies
  • Fresh fruit
  • Raw almonds
  • Raw walnuts
  • Water with lemon
  • Unsweetened almond milk
  • Plain Greek Yogurt with some fresh fruit on top
  • Whole grain cereal with no sugar added
  • Plain Oatmeal with fruit or honey

Option 2:

  • 2 Weeks of replacing 1-2 meals with a 24 – 32 oz green smoothie.  For example, you could replace breakfast with a smoothie and then eat a healthy lunch and dinner.   The goal is for you to be as full as you would be with your regular meals so you will likely drink more than the minimum 24 oz.  You can extend this option for the whole month of January if you like.

Try going GREEN: Green smoothies are powerhouses of nutrients and enzymes. The key ingredient that makes these smoothies so powerful: leafy greens!  Leafy greens in our smoothies give us:

  • lots of chlorophyll. This helps to purify our blood, enhance our immune system, reduce inflammation, improve circulation, and rejuvenate the body.
  • lots of fiber, which helps improve digestion & keep you regular. Being regular is KEY to detoxing the body.  Fiber also helps the liver, kidneys, and gallbladder.
  • Buy organic fruits and veggies, if you can, to cut down on contact with chemical pesticides.
Suggested Greens

  • Lettuce, all kinds
  • Swiss chard
  • Mixed baby greens
  • Spinach
  • Sunflower sprouts
  • Dandelion greens
  • Kale
  • Parsley and other herbs
  • Celery
  • Arugula

Medical Disclaimer: If you have a chronic health issue, diabetes, are pregnant, breast feeding or have blood sugar issues, this is not the challenge for you to try without talking with a doctor first.  Speak with your doctor before engaging in ANY eating plan where you drastically change your eating habits.  Also,  If you are on a low carb diet, you may not be able to work smoothies into your daily food goals in terms of carb load.

STAY ACCOUNTABLE EACH WEEK – Check in each weekend in January to tell the BWLW sisterhood how you are doing and to get support.  Visit blackwomenlosingweight.com to check in via your blog there or post a status message on our Facebook wall.

Example: Daily Diet of Just Smoothies

Meal #1 — Green smoothie composed of 2 bananas, 1 cup of blueberries, 100 grams of greens.

Meal #2 — Green smoothie composed of 2 mangoes, 1 banana, 100 grams of greens.

Meal #3 — Green smoothie composed of 4 cups of frozen fruit and 150 grams of greens.

Meal #4 — Green smoothie composed of 2 bananas, 1 apple, 1 cup of blueberries and 100 grams of greens.

Total: Approx. 1200 calories, and 1 pound of greens.

Recipes:

Green Smoothies Book

I will also be posting a new green smoothie recipe each day of January on Facebook so that you have a lot of options to try.  I’ll post some here on the blog as well.  There are tons of websites where you can find great recipes that include the ingredients you like.  Here are a few links:

Check out my Green Smoothie Book for more info and recipe ideas! I’ve personally bought a lot of smoothie books over the years and I can tell you that this book is packed with not only 80 great recipes, but tons of information on how green smoothies can boost your health and wellness and well as your weight loss efforts.  Click here for more information on what you’ll learn in this book.  It’s available as a PDF download and Amazon Kindle.

Questions:

  • Do I have to buy the book above to participate in the challenge?  No.  There is a lot of information out there on green smoothies.  I’ve just created an all in one guide and done the research for you.
  • Do I need a blender? You will need a blender for this challenge.  There is no need to get a new blender if you have a working one.  If you want to invest in a good blender, I personally like NutriBullet or Vitamix.  Both will really grinds down the greens and heavy ingredients you’re using in your green smoothies.  If you are looking for a good cheap blender, go with those that do a good job with ice.  Also, do some research online before purchasing a blender if you have questions about your potential purchase.  I cover blenders more in depth in my book.
  • I have concerns about sugar and eating fruit. If you have diabetes or blood sugar issues, you should not do this cleanse with out clearing it with your doctor.  Everyone’s situation is different, but it’s best to error on the side of safety.  If you are just worried about fruit sugars, I suggest you try low Glycemic Index fruits – green apples, blueberries, strawberries, blackberries, raspberries, tomatoes, or cucumbers.
  • Can I use protein powder?  – Yes, but you need to know what is in it, how many calories it has and how much nutrition you are getting.  There are some great plant-based powders out there that you could consider.  Utimately, you won’t need them because greens have a lot of protein.  Also, most of the recipes I recommend will not have protein powder in them.
  • What if I’m on a plan where I’m eating 5-6 small meals per day?  – You can still substitute meals for smoothies.  However, you have to know how much food/nutrition you are replacing.  For example:  You want to determine if 2 of your small meals could equal 1 smoothie in terms of calories, fiber, vitamins, etc.  You will need to do some research to determine what will work with your current plan.  Use a calorie counting website to help you figure all this out, like myfitnesspal.com
  • Instead of water can you use 100% fruit juice or soy milk? – I suggest that you use filtered or purified water in your smoothies. Bottled juice, even 100% pure is lacking in enzymes and can be very high in fruit sugar.  Many times it also has preservatives added.  Also most commercial juice lacks fiber, causing the body to absorb it quickly.  This can create unwanted blood sugar spikes.  Nut milks like soy milk can be used.  Look for ones that are unsweetened and all natural.
  • What detox symptoms should I expect? – While participating in the challenge some of you may experience a cleansing reaction.  This will be more common if most of your diet is vegetarian or vegan, but when ever you dramatically clean up your diet…detox can happen.  When you introduce large amounts of high quality, living food into your diet, your body may  take the opportunity to “clean house” by dumping accumulated toxins into your bloodstream. This can cause flu like symptoms, headaches, fevers, runny nose, rashes, nausea etc. Don’t be put off by this.  Your body is cleaning house and fat is on that list as well.  These detox symptoms may last 1-5days.  The best thing to do is to drink a lot of pure water and get extra rest. Also, you may constipation or have loose stools as part of detox symptoms.  If you feel sick, stop and go back to regular healthy eating.

Jessica lost 64 pounds

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Weight loss story of the day:  Jessica lost 64 pounds. This proud mom gained weight after suffering the loss of her fiancé.  She wanted to get healthy to to make sure that her children didn’t lose both parents.  Here is what she shared with us:

In July of 2012, I lost my fiancé unexpectedly! By December 2012 I was 317 pounds. By the time April 2013 arrived I was 331 pounds! My blood pressure was out of control and I knew I had to get healthy! My 2 children were my inspiration, I didn’t want them to grow up without a mother and father. In May of 2013, with the encouragement and motivation of my co-worker, I started my diet! I would walk 1-2 miles a day, 4 days a week and I used an app called My Fitness Pal to track my calories! I changed my eating habits by eating smaller portions and drinking more water. As far as exercise, walking and Zumba were my only forms of exercise.

Once the weight started to drop, my blood pressure got better and eventually I was taken off all blood pressure meds! By October 2013 I had lost 64 pounds! I went from a size 32 to 20, and I was 267 pounds! In the new year I plan to start fresh (the holidays got me)! I plan to lose another 67 pounds and become 200 pounds! My co-worker has stuck by me the entire time and I thank Kristi Tyson Reeves for the motivation and encouragement!

Jessica weight loss story Jessica before and after

Karen lost 60 pounds

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Let’s show some love to Karen.  She lost 60 pounds after dealing with years of tremendous loss and sleep apnea. Here is what she shared about improving her health and losing the pounds:

Karen weight loss diet

“Hello my name is Karen. I am 47 years old. My weight loss is a testament of God’s Grace and Mercy. My weight gain began my sophomore year in college and gradually progressed through the years. I had several storms in my life which caused me to be depressed. My brother was murdered at the age of 25, my childhood friend died soon after. My closest friend in college died of sleep apnea. My father died in 2000 and I lost my grandmother in 2010. My grandmother was with us until the age of 107. She was the rock of the family. I spent a lot of time with my grandmother. People say just think they had a long life or it was their time. Knowing all of this does not take the pain away. Even though we move forward their still in our hearts. I was in an emotional roller coaster relationship that was not healthy for me. I begin to stress eat and before I knew it I had gained quite a bit of weight.

Because of God’s Grace and Mercy I knew that changes needed to take place in my life and that meant I had to be willing to make those changes. I was diagnosed with high blood pressure and menopause in my early 40’s. I had gone to several doctors and no one could really diagnose what was wrong with me. I was frustrated. About four years ago I had gone to an urologist and he suggested that I go through a sleep study for sleep apnea. I was in denial. I said, no. I did not listen. However, I continued to have the same symptoms only by this time I was sleeping all day after coming home from work. My mother would send my sisters to my house to check on me. I would become so angry because they were interrupting my sleep. I now know that I could have slept on and not awakened. I was transferred on my job. This sent me back into a state of depression and I began to eat foods that made me feel good such as ice cream, cookies, and hamburgers from McDonalds, Taco Bell and Popeye’s. This hurt because I was happy where I was working I had been there for fifteen years. It was difficult for me to accept this change. I tried a new doctor and when I told him my symptoms he immediately suggested that I had sleep apnea and suggested that I be tested to validate the diagnoses. In February of this year I went through the sleep apnea clinic and was diagnosed in April. I knew that my weight was a contributing factor to my condition. All I could think about was that my friend had died from sleep apnea 25 years ago. He had given up and I had to fight for him in my mind.

I was overweight I needed to change my eating habits and lose weight. My doctor put me on a 1200 calorie diet. I lost 20 pounds in two months. I walked ten miles a day even though I was supposed to walk for 30 minutes. I wanted it! The third month I only lost 3 pounds. I decided to go on the HCG diet. It takes discipline as with any diet however, this was a weight loss tool that worked for me. It is a low calorie diet. It consists of fruits, vegetables, chicken, turkey, shrimp, and lean hamburger meat just to name a few. I have lost 60 pounds and I am continuing my weight loss journey. I want to lose another 40 pounds. I am no longer on blood pressure medication. It is because of God’s grace that I am still here. I know that I have a purpose to fulfill in this life’s journey. I awaken every morning reading two of Steve Maraboli’s inspirational quotes: “Renew, release, let go. Yesterday’s gone. There’s nothing you can do to bring it back. You can’t “should’ve” done something. You can only DO something. Renew yourself. Release that attachment. Today is a new day!”. And the other quote: “When you rise in the morning, think of what a precious privilege it is to be alive-to breathe, to think, to enjoy, to love –then make that day count!”. We are faced with many obstacles in life however; it is up to us to make that change. We are going to make mistakes in this life. We are human. Just start again and just do not give up. Remember God’s grace and mercy will carry one through. I am a living witness that he will help you on your journey. Don’t give up keep moving forward! It is through change that I have grown. I end with this quote Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication.

‘Remember all things are possible for those who believe.’
— Gail Devers”

Shalonda lost 75 pounds

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Featured Weight Loss Success Story: Shalonda lost 75 pounds with Weight Watchers, ditching red meat and exercising regularly.  Find out more about her motivation and the details of her weight loss journey:

Shalonda before and after

“Hello, my name is Shalonda Robinson. I began my weight loss journey January 27, 2013. To date I have lost 75 pounds doing Weight Watchers. I have always had a weight issue since I was a little girl, but I never imagined I would balloon to over 300 lbs (At my heaviest I was 335 lbs.) after I had my daughter 17 years ago! It had gotten to the point where I was scared to go to sleep for fear I have a heart attack in my sleep. I was tired of my knees hurting, my feet swelling, and just generally not feeling good. I’m 42 and I knew I wasn’t getting any younger and it was only going to get worse. I want to be around for a long time, so I decided enough was enough. I still have 96 lbs to go and I’m determined to reach my goal and keep it off.

I decided to join Weight Watchers. Many people think it’s a diet but they truly teach you how to make smart and healthy decisions. I basically eat all day, but instead of snacking on a bag of chips or a candy bar, I opt for a fruit smoothie or raw veggies to satisfy that desire for crunch. I’ve cut out red meat and pork. That wasn’t something taught by Weight Watchers, however. Really, with Weight Watchers you can eat just about anything. It was a personal decision. I drink 80-96 oz of water daily. I’ve increased my fiber and multi grain intake. My exercise of choice is walking. I walk on the treadmill, while it’s been cold, for about 45 min 3-4 times a week, but I prefer walking the trails in the park. That’s just about it. I will admit, I could be further ahead, but when I slip, I don’t beat myself up over. I just dust myself off and start again. This is a battle I will always have, but I never feel defeated because it’s all in my hands.”

Shay weight loss story

Keisha lost 59 pounds

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Let’s show some BWLW lost to Keisha.  She lost 59 pounds after having her son by using portion control, taking lunch to work daily, working out and other healthy lifestyle changes.  Here is what she shared about her weight loss journey:

“My name is Keisha Watson.  I’ve lost 59 pounds so far. My starting weight was 275 pounds after having my son 2/11. I started walking first, then doing Zumba. I changed my eating habits by portion control and eating 6-8 small meals daily. I no longer drink any juices or soda. My goal weight is 175 pounds. My current weight is 216 pounds.

My motivation is health. Diabetes and high blood pressure runs in my family on both sides. So, I didn’t want to continue being overweight. I also got tired of feeling tired all the time and I wanted to be able to play with my two year-old son. My advice for others is start with one thing at a time maybe cut back on drinking soda with every meal. Take the stairs instead of the elevator. I use workout tapes on days when I can’t go to the gym. I work out in the house. I also get my kids involved. I take pictures of my meals so I see what I’m eating. I tell others to keep going. Losing weight is half the battle, keeping it off is even harder. You must change your way of eating completely. I bring breakfast and lunch with me to work daily, so that the temptation of ordering out is not there. My advice is that you have to keep going. It’s so hard to workout and eat right however I love to see the changes week after week. That’s just a few things that has helped me so far. Thank you stay blessed. ”

Keisha before and after photos Keisha weight loss photos

Pros and Cons of Liquid Diets

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liquid dietsIt can be hard to tell what to think about liquid diets. They are both promoted as one of the best ways to rapidly lose weight and criticized for the very same reason. There are two basic types of liquid diets available; store bought and medically supervised. Each of them has their pros and cons. Deciding which will be best for you requires that you understand why a liquid diet works, and how it can backfire as well.

What is a liquid diet?

A liquid diet is a way of radically reducing caloric intake by only consuming foods in a liquid form. This can take the appearance of using powdered or pre-mixed shakes, pureeing foods or restricting your food intake to soups and store bought/prescribed drinks. Due to the lack of solid shape foods, liquid diets mostly reduce calories through eliminating processed carbohydrates, meat and fiber sources.

How well do they work?

The results for a liquid diet are nearly the same whether you are choosing a store bought, over the counter system or using a medically supervised program. With both, there is rapid weight loss due to the sudden caloric restriction. Major weight loss occurs within the first 3 months of a liquid weight loss diet program and then will reach a plateau where the loss is not as great. This is why doctors often prescribed a medically supervised liquid weight loss diet before surgery or to help those who are morbidly obese quickly leave dangerous levels of obesity before assuming a more controlled regular program of diet and exercise. The problem with all liquid diets, store bought or medically supervised, is that there can be a rebound effect. Liquid diets can place the body into a starvation mode which forces the body to transform stored fat into ketones which it can then use as fuel to provide glucose for metabolic activity. If your body experiences starvation mode for too long, it slows the metabolism down. This means that you can stop losing weight even while on a liquid diet. Many people also rapidly regain the lost weight when they go off the diet because it is too restrictive and the body will generate cravings and appetite to promote consumption of food to avoid starvation again.

Pros and cons of medically supervised liquid diets

A medically supervised liquid diet means that you are working with your doctor and nutritionist to make sure that you are getting the right amount of nutrients to sustain your health. Your doctor will also monitor any associated conditions you may have and keep a close watch on your blood sugar levels. Even with a medically supervised liquid diet there is a high risk of malnutrition. In the long term, liquid diets of any kind cannot provide the body with all the carbohydrates, fats and proteins it needs to function well. The main bonus of a medically supervised liquid diet is you have professionals making sure you are getting what you need and who can let you know when it is time to stop. The major drawback of a medically supervised diet is the cost. You can expect to pay quite a bit for the visits and diet supplies. Not all insurances will cover these programs.

Pros and cons of store bought liquid diets

Store bought liquid diets can often provide as much vitamin, mineral and nutritional content as any liquid provided in a medically supervised program. By carefully reading the nutrition information on the package, you can make sure that you are getting the best value for your money. These diets are significantly cheaper than a medically supervised one. The major drawback of a store bought diet is that they may also contain high levels of sugar and other preservatives that are not healthy for you. Some of these drinks are just sugar, synthetic vitamins and protein powder. You also lack the behavioral, one on one support that you would get in a medically supervised program, as well as any monitoring of any associated medical conditions.

Which should you choose?

Due to the cons of liquid diets, I would not recommend them for most people unless they were doing is for a medical reason.  The incidence of gaining the weight back once you start eating solids again is too great for me to suggest it for the average person wanting to lose weight long term.  I would instead suggest a juice fast or smoothie fast for 7-28 days with the understanding that you are detoxing the body and that you’d have to have go on from there to clean eating, low carb eating, low fat vegan eating or make some other substantial change in your lifestyle when it comes to eating to see long term weight loss.

The only way to know which liquid diet is right for you is to talk to your doctor. This form of rapid weight loss dieting may not be beneficial for everyone. Your doctor can help monitor your health if you choose to go on a store bought liquid diet, or they can provide recommendations to a nutritionist for a medically supervised program.

7 Tips for a Heart Healthy Diet

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heart healthy dietIt is never too late to make changes that can improve the health of your heart. The simplest changes to begin with concern your diet. It is usually recommended that you begin by changing one area of your eating habits at a time, rather than go for a radical overhaul. This lets your body and mind adjust to the changes easier and increases your ability to stick your new lifestyle. Here are 7 tips for a heart healthy diet. If you utilize a tip each week, in less than two months you can be in the habit of eating in a way that cares for your heart.

Tip #1 – Whole grains

Switching to whole grains has gotten much easier. There are many products such as whole grain cereals, breads and pasta you can choose instead of your regular brands. You can focus on adding more brown rice, barley, buckwheat, steel cut oats, whole grains and ground flaxseed products in your diet.

Tip #2 – Fruit and veggies

Many people drop the ball on adding enough fruits and vegetables to their diet because they believe that fresh produce is expensive and can hard to keep. Canned and frozen fruits and vegetables can be equally as good and easier to keep on hand. Just read the labels to make sure they are not packed in sugars or syrups or have sugar and salt added in, something surprisingly common with frozen vegetables. A good way to know what fruits and vegetables are good to eat together is to arrange your plate by color. The more colorful your plate, the better the balance of the healthy foods on it.

Tip #3 – Cut the salt

Try a salt substitute to lower your salt intake, but be mindful that MSG hasn’t been used to replace it (read the label). Some people are very sensitive to MSG and can experience problems. Ground pepper, crushed garlic and turmeric are popular salt substitutes. Pay extra attention to the nutrition labeling on your food too so you can make sure you are picking low salt choices.