{"id":10780,"date":"2014-09-02T03:30:15","date_gmt":"2014-09-02T02:30:15","guid":{"rendered":"https:\/\/www.pennygolightly.com\/\/?p=10780"},"modified":"2022-10-19T12:46:57","modified_gmt":"2022-10-19T11:46:57","slug":"jump-start-self-care-september-day-2","status":"publish","type":"post","link":"https:\/\/www.pennygolightly.com\/jump-start-self-care-september-day-2\/","title":{"rendered":"Jump Start: Self Care September: Day 2"},"content":{"rendered":"<p>It&#8217;s another food and drink day, and this one should be either free or very cheap depending upon how you&#8217;re stocked. Time for some good, fresh, healthy food&#8230;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-10781 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2014\/09\/Jump-Start-Self-Care-September-Day-2-e1409605944860.jpg\" alt=\"Jump Start Self Care September day 2\" width=\"550\" height=\"275\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-10781 lazyload\" src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2014\/09\/Jump-Start-Self-Care-September-Day-2-e1409605944860.jpg\" alt=\"Jump Start Self Care September day 2\" width=\"550\" height=\"275\" \/><\/noscript><\/p>\n<p>Today&#8217;s activity is to <em><strong>avoid added salt<\/strong><\/em>. It&#8217;s easy to become fixated on refined sugar and saturated \/ trans fats in heavily processed foods, but the other big nasty in junk food is good old sodium chloride. We need small amounts of it to stay alive, but it&#8217;s very easy to have too much of the stuff.<\/p>\n<p>The most salt an average adult should have in one day is about 6g, a level teaspoon, or less.<\/p>\n<p>Salt has always been part of the recipes for common foods like bread and cheese, so if you&#8217;re going to have these today then try to have moderate amounts.<\/p>\n<p>The thing that might surprise you is that many foods and medicines contain hidden salt, for example:<\/p>\n<ul>\n<li>Many breakfast cereals, including lots of the high fibre and bran ones<\/li>\n<li>Dissolvable, fizzy vitamins<\/li>\n<li>Dissolvable (effervescent) painkillers<\/li>\n<li>Many shop-bought sandwiches<\/li>\n<\/ul>\n<p>So today, lay off the ready meals, processed meats and takeaways, and check the back of your cereal packet etc to make sure you know what you&#8217;re getting. If the salt on the packaging is only listed as &#8216;sodium&#8217; then multiply the weight by 2.5 to get the true amount of salt.<\/p>\n<p>Avoid adding salt during cooking and don&#8217;t add it at the table either. Most chutneys, gravies, ketchups and mustards are high in salt too, so give them a rest today. To enhance the flavour of the food, add herbs, spices or a squeeze of lemon. Take your time when eating, and give your tastebuds time to adjust to the new balance of flavours.<\/p>\n<p>There are some great tips for <strong>reducing your general salt intake<\/strong> on the NHS Livewell site, so that&#8217;s worth a look today if you have time.<\/p>\n<p>Today I&#8217;ll be having fruit porridge for breakfast, fruit for snacks, a home made cous cous salad with olive oil and lemon juice dressing for lunch, and a stir-fry with steamed rice for dinner. I don&#8217;t have that much of a sweet tooth compared to most people and tend to reach for the crisps before the chocolate, so my kidneys are probably going to be having a happy day&#8230;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s another food and drink day, and this one should be either free or very cheap depending upon how you&#8217;re stocked. Time for some good, fresh, healthy food&#8230; Today&#8217;s activity is to avoid added salt. It&#8217;s easy to become fixated on refined sugar and saturated \/ trans fats in heavily processed foods, but the other&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10781,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[488],"tags":[],"class_list":["post-10780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jump-start"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jump Start: Self Care September: Day 2 &#8211; Penny Golightly<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pennygolightly.com\/jump-start-self-care-september-day-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jump Start: Self Care September: Day 2 &#8211; Penny Golightly\" \/>\n<meta property=\"og:description\" content=\"It&#8217;s another food and drink day, and this one should be either free or very cheap depending upon how you&#8217;re stocked. 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