Get the Salt Out (35 page)

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Feel free to enjoy small portions of lean, natural meat.
Although many people believe meat is high in sodium, its not. A three-ounce portion of beef, for example, contains only between 40 and 114 milligrams of sodium (depending on the cut). Meat also supplies high-quality protein that stimulates the body’s production of a fat-burning hormone and is a great source of hard-to-find zinc and iron. If you’ve been afraid to eat meat because you’ve heard it was bad for you, don’t believe it: I find meat a necessary addition to many of my clients’ diets.

BONUS TIP:
Meat, per se, is not bad for our health, but there is no question that the antibiotics and hormones added to most commercial meat these days can be harmful Avoid the problems these chemicals can cause by buying organically raised meats whenever possible. Look for natural meats, including chicken and turkey from Shelton’s, and beef from Coleman Natural Meats.

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Always choose simply prepared unprocessed meats
over processed meat products. Natural steaks, roasts, and burgers are all low in sodium and usually contain three to five times more potassium than sodium. Once meats are processed into things like hot dogs, sausage, and smoked, cured, and deli meat products, however, they are loaded with salt, and their all-important potassium-to-sodium ratio is totally reversed. Four ounces of pot roasted beef (from choice round), for example, contain 348 milligrams of potassium and 58 milligrams of sodium. Once beef is processed into four ounces of canned corned beef, though, its composition changes dramatically—to 153 milligrams of potassium and 1,139 milligrams of sodium! If you want to make a dietary change that will make a major reduction in the unnecessary sodium you consume, steer clear of processed meats.
One Salt Shaker.

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Eat zinc-rich meats so you will want less salt.
Beef, lamb, chicken, and turkey are some of the best dietary sources of zinc, a mineral deficient in more than 60 percent of the American population. Research with animals has revealed that a higher preference for salt is indicated in animals who are zinc deficient than in those who are not. Zinc deficiency is known to cause a dulled sense of taste. If you are trying to cut back on the salt you consume, you can do it much more easily if you are able to lessen your desire for salt. Eating zinc-rich meats is a means to this end: its a way to prevent zinc deficiency and, consequently, reduce the desire for salt.

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BONUS TIP:
The kind of protein you eat can make a big difference in how you feel Individuals with slow metabolisms usually feel better eating lean animal products like white meat from poultry, while people with fast metabolisms tend to thrive on higher-fat lamb and beef Try td determine which kinds of protein you feel best eating by experimenting with your diet and listening to the messages your body sends you. As I explain in
Your Body Knows Best
(Pocket Books, 1996), your body often gives you powerful physical signals about what foods are right for you.

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Sufficient protein-rich meat also is needed
to prevent fluid imbalance, water retention, bloating, and water weight gain. Although many people blame water retention on too much salt in the diet (and sometimes on too much water), this condition is often caused by protein deficiency, a condition that is becoming increasingly common as people avoid meat and load up on carbohydrates. While too much meat in the diet can be bad for your health, too little meat can be just as harmful. Two 3-ounce portions (about the size of a deck of cards) per day is a good amount for most people.

BONUS TIP:
The whole subject of meat in the diet is shrouded in confusion and misinformation. If you would like to learn more about the real pros and cons of eating meat, I suggest you consult Your
Body Knows Best,
which covers the topic in great detail.

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Beware of kosher meats.
They’re salted and their sodium content is too high for sodium-restricted diets. If you observe Jewish dietary laws, it’s best to buy kosher poultry and fish, which are either not salted at all or are salted but washed three times to remove most of the salt. If you do purchase kosher meats, remove as much of the salt as possible: thoroughly wash the meats with low-sodium water, simmer them in a lot of water, and discard the cooking water. To leech as much salt as possible out of the meat, cut the meat into pieces before cooking.

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Organ meats are higher in sodium than muscle meats,
but they still don’t contain nearly as much sodium as processed meats. If you occasionally enjoy eating a few pieces of nutrient-packed liver (from organic sources), prepare liver this salt-free way: lightly coat the liver pieces in whole grain flour and quickly sear them with sliced onions in a few teaspoons of canola oil until done. Then squeeze on lemon juice, add freshly cracked black pepper, and enjoy.
One Salt Shaker.