I'm trying to hack my tension headache / foot cramps & some muscle twitching.
From my previous post, I got lots of good suggestions that it could likely be a an electrolyte issue. Since I take magnesium & calcium supplements, and I just had a physical, and my magnesium RBC results were normal, I don't think it's the cal/mag.
Since I'm not eating prepared, boxed or canned foods anymore, I'm eating a tiny fraction of the salt I used to, I'm focusing in on not enough sodium or potassium, or a ratio of the two that is not optimal.
I never add salt when cooking, and only sprinkle it on when eating (probably 1/4 to 1/2 tsp per day max, which is not that much.
Question: HOW MUCH SODIUM DO YOU CONSUME?
Also: I have 6oz of bone broth 5 times per week, but have no idea how much minerals are in it.
Thanks for sharing your experiences and thoughts, Mike
I add fine sea salt to BBQs when marinading as it sticks better, plain kosher salt (a tablespoon) to soups before applying heat, but never to burgers as it shrinks them (after they're cooked and have some ghee melted on top, it's fine).
There's a way to salt a steak on both sides before cooking that makes it taste better, which I sometimes used to do, but not lately since I don't like it on grassfed beef/bison, but works wonders on CAFO beef.
For salads I use both large grain Celtic sea salt, and some "lite" salt since it's a source of potassium and want to balance them.
For eggs, I fry them in either ghee or bacon drippings until the whites are done, but leave the yolks runny, and put Celtic sea salt on top of the yolks with some turmeric.
I always add salt to everything when cooking. This have nothing to do with health benefits though, I just beleive that salt is THE most important flavour ingredient you can use.
Just as an observation, I dont really get cramps. Cant say if they are related though.
Especially when trying to enter ketosis I do use extra salt because I get thirsty, drink a lot of water, and pee out the salt in my body. I also use mortons lite salt when I'm home so I get potassium. The potassium in particular should help with the cramps.
Dr. Peter Attia, at Waroninsulin.com, consumes a couple of cups of bullion broth daily to boost his sodium consumption. I try to keep track of my consumption by logging my food with fitday.com and I seem to get between 3,000-5,000mg/day. I have no idea if that is "enough", but I feel fine.
I salt to taste, with either Celtic sea salt or Himalayan salt. I easily add about 1 tsp per day, if not more. Isalt while cooking, usually, and might add some at the end.
Low sodium diets can bring about insulin resistance. I don't measure anything, but I think that if it tastes good, salt wise, you are probably fine.
The lowest mortality was among those who ate 4-6 grams of sodium per day, about 2 tsp of salt. http://drdavidbrownstein.blogspot.com/2011/11/dont-lower-your-salt-intake-yet.html
I pretty much do the same as what Peter said. Flavor is one of the most important components for me in order to enjoy eating my food. I usually add salt after cooking.
I use different types of salt: Diamond Crystal Kosher Salt, Trader Joe's Sea Salt, and Himalania Pink Salt. I just checked my sodium intake on Livestrong and I still get about less than 2000mg/day with added salt. I don't notice any muscle cramping (with low or high salt days), I don't have high blood pressure, etc. Basically it's all good in the 'hood.
Btw, if you're doing VLC, you should increase your salt intake.
I can't speak to your sodium intake, but I'm a HUH-YOOGE Alton Brown fan. Alton says always add salt while cooking as it enhances flavor with less salt than if you add it at the end. I'm pretty sure I heard another chef or three say something similar while feeding my cooking show addiction ;-)
I never add salt while cooking; I realized at a young age that I don't really taste dissolved salt. It has to be sprinkled on top of food and remain dry for me to taste it on my tongue. My habit is to sprinkle on some salt at the table and I admit I rarely taste the food first. That was a very bad habit with neo-foods but I think it's pretty benign with the whole foods.
After a year of whole-foods eating, I did notice the saltiness of the broth produced from the Easter hambone--I had to add turkey bones and all the breast meat, plus vegetables, to reduce the saltiness to a comfortable level. I guarantee you that a year ago I would never have noticed any reaction at all to that broth and would probably have sprinkled salt into it at the table.
I add potassium-salt (which has a pretty decent ratio) to food after cooking. I've not seen any evidence that cooking damages the potassium, unless you're throwing away cooking water, but it certainly won't improve matters. I can't imagine a situation where I would want to add normal salt to my diet since my ratios are always going to lean in a sodium-heavy direction, relative to potassium, no matter how little sodium I add.
How to take supplemental potassium ? 8 Answers