Get the Salt Out by C.N.S. Ph.D. Ann Louise Gittleman Page B

bottom line is that no studies have ever found anincrease in deaths from heart disease—or proven any other kinds of dangers—from eating freshly cooked eggs.
    152Scramble eggs or egg whites with flavorful fresh herbs and vegetables. Combinations like fresh basil, parsley, and chopped green onion—or diced tomatoes with Italian seasoning—definitely give new salt-free taste twists to ordinary scrambled eggs.
One Salt Shaker.
    153Use lower-sodium natural cheeses like Swiss, baby Swiss, or mozzarella in omelettes, fritattas, and other egg dishes and use them sparingly (about one ounce per serving).
Two to Three Salt Shakers.
    154Or lower the sodium content further by using sodium-reduced cheese.
One to Two Salt Shakers.
    155Or eliminate cheese altogether and use lots of vegetables for flavor.
One Salt Shaker.
    156Skip breakfast meats like ham, bacon, Canadian bacon, and sausage. These foods are high in salt and sugar, which both contribute to heart disease. They also contain sodium nitrite, which is known to increase the risk of stomach cancer.
    BONUS TIP:
I highly recommend eliminating breakfast meats for optimal health. If you decide to eat them occasionally, however, choose a brand with the lowest amount of salt, sugar, and additives that you can find, and be sure to take 1,000 milligrams of supplemental vitamin C when you eat them. Vitamin C has been shown to block some of the carcinogenic effects that sodium nitrite can cause in the body.
    157If you long for sausage, make your own. By combining ground turkey with herbs and spices, you get lots of flavor in homemade sausage patties, but much less fat and sodium—and no salt, sugar, or additives.
One Salt Shaker.

    LOW-SODIUM TURKEY SAUSAGE *
    2 pounds lean ground turkey (Shelton’s brand preferred)
    1 tablespoon dried sage, crushed
    1 teaspoon garlic powder
    1 teaspoon onion powder
    1 teaspoon ground mace
    1 teaspoon freshly ground black pepper
    1/4 teaspoon ground allspice
    1/4 teaspoon ground cloves
    Combine all the ingredients in a large mixing bowl. Mix thoroughly and form into 12 patties. Bake [at 350°] or broil on both sides until done.
Makes 12 patties.
    BONUS TIP:
Make these patties ahead and freeze them in individual plastic bags, as cookbook author Jeanne Jones likes to do. If you do this, you have handy, individual, low-sodium sausage patties that can be ready in a flash.

CEREALS AND MILKS TO TOP THEM

    158Seek out low-sodium or very-low-sodium ready-to-eat cereals. Hidden in some of the healthiest-looking cereals is sodium in every disguised form imaginable. Since cereals are made with grains (and sometimes with dried fruits and nuts), they should contain very little sodium. Most commercial brands, however, are made with so much salt and sodiumpreservatives that they often contain between 200 to 300 milligrams or more of sodium per serving. (A ¾-cup serving of Ralston Wheat Chex contains 390 milligrams!) Review the list of sodium names in tip 78 before you shop for cereals, and don’t be fooled by cereals that look healthy just because they are labeled “low-fat” or “fat-free.” Many of these cereals supply more sodium per ounce than potato chips! When in doubt, stick with basics like salt-free, sugar-free, low-fat shredded wheat or oatmeal.
One Salt Shaker.
    159Take a trip to your local natural food store to find healthier, lower-sodium alternatives to your favorite cereals. If you start your day with Kellogg’s Corn Flakes, the most popular cereal worldwide, I bet you didn’t know that you consume 300 milligrams of sodium in every one-cup serving. If you make just one change—switch to Arrowhead Mills Corn Flakes—you’ll reduce your sodium intake at breakfast by 80 percent! (In addition, you’ll eat a cereal made with organically produced corn and sweeteners and one that is preserved with vitamins C and E instead of harmful BHA and BHT.)
One Salt Shaker.
    160Choose hot, whole-grain cereals that have no salt added. Once again, Arrowhead