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3 WAYS TO REDUCE YOUR SODIUM INTAKE
Read food labels. Processed foods tend to contain a lot of sodium, so it’s best to shop for fresh meat, fruits, vegetables, and dairy. In particular, avoid premade sauces whenever possible. If you need to buy prepared meals, always read the label and look for items with less than 600 mg of sodium— the highest amount a meal can contain and still be labeled “healthy” by the FDA. Check serving sizes as well; 400 mg of sodium in one meal sounds good until you realize there are 2–3 servings in the package. Try other flavors. We have easy access to more types of salt than ever, but unfortunately, sea salt, Himalayan salt, and kosher salt don’t contain any less sodium than the table variety. Luckily, there are plenty of other seasonings available to liven up your food. Experiment with new spices; the bolder the flavor, the less you’ll notice the reduced salt. Garlic is a popular choice, but check the nutrition information — salt is included in many spice blends. Keep the shaker out of sight. If you want to reduce the amount of salt you use, try putting it away. Keeping salt on the table increases the temptation to sprinkle a little bit more on your meal. You can still get up and get the salt out of the cupboard if it’s really needed, but you’ll have the opportunity to reflect on your actions and make a more conscious decision. It will also help kids, who may instinctively reach for the salt or copy their parents. Cutting salt takes time, but the preference for salt is an acquired taste, and it can be unlearned. It may take several weeks or even a couple months to get used to the flavor of reduced salt, but those who successfully do often find salty foods they used to eat unpalatable. Once the extra sodium is gone from your diet, you probably won’t miss it — and your body will be a lot healthier for it.
The average American adult eats 1,000 milligrams (mg) more than the recommended amount of sodium each day. Salt enhances flavor, is easy to add to food, and tastes pretty delicious. Unfortunately, too much of it is unhealthy and can cause high blood pressure or kidney damage. Here are some steps you can take to reduce your sodium intake without sacrificing flavor.
A H elping H and MEET RAMSHA KALEEM!
Ramsha Kaleem admits she never saw herself working at a law firm. But she left her assistant manager job at a marketing company to give it a try. One year later, it’s safe to say the risk paid off. She couldn’t be happier to have made the switch. When a new client calls The Manely Firm, Ramsha may be one of the first people they encounter. As a Client Care Coordinator, she gathers information about new client cases and then refers them to one of the attorneys on staff. Her work doesn’t end there. She helps her clients throughout the entire legal process, reviewing contracts, checking in on whether all of their needs are being met, or just providing a sympathetic ear. Of all the things she loves about her job, Ramsha most appreciates being able to help people. “Helping them go through a difficult phase in their lives and then seeing them at the end when they reach their goal — that’s the best part of my job,” she explains. “We help people construct a better future.”
“I also love how international the Firm is,” she adds. The Manely Firm serves many clients who speak English as a second language, so Ramsha’s fluency in Hindi and Arabic comes in handy. “I help people communicate better with the Firm,” she says. Ramsha was born in Pakistan and grew up in Saudi Arabia. She moved to the U.S. for college and has stayed here ever since. “When I’m not working, I have a very big family, so I like spending time with them,” she says. “We love trying new cuisines and foods, and we love traveling.” She also enjoys playing sports (but not watching them, she emphasizes) and spending time with her Persian cat, Pixie. For Ramsha, The Manely Firm is a home away from home. “When I started here, people were really helpful and friendly,” she says. “It’s easy to get assistance with anything if you’re struggling. People will go overboard to help you achieve your goals.” That’s the same way Ramsha and the rest of the Firm treat our clients every day.
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