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There is more to seasoning food than adding salt. Sodium chloride or salt has an important function in our bodies, however many of us consume more than we need. The recommended daily value of sodium is about 2400 mg and for reference, one level teaspoon of salt has 2300 mg of sodium.

Sodium's purpose in our bodies is to regulate fluids, muscle contraction, nerve impulses, and blood pressure. If you consume too much sodium, your body will retain too much fluid around your cells increasing blood pressure. High blood pressure is a contributing factor to heart attack and stroke.

A 2002 study at the University of California at San Francisco showed that excess salt intake adds to bone demineralization (osteoporosis) in postmenopausal women. Excessive salt intake removes calcium from the bones and passes it out through the urine.

Okay so you now see that too much salt is not a good thing. What else can be used to season food? Glad you asked! There is a wide array of herbs and spices that will liven up even the blandest of meals. Depending on the dish, I have several different mixes of spices to entice the taste buds.

Italian Style Seasoning
2 tablespoons garlic powder
tablespoon onion powder
3 tablespoons each dried oregano, sage, marjoram, thyme, and rosemary
1 tablespoon dried basil
1 tablespoon ground red, black and green peppercorns.

Place all the ingredients in a food processor and grind until all is a fine powder. You can put this in a shaker container and give your foods a robust seasoning. Not only does this mixture help flavor your meal, there are added health benefits.

Oregano is high in antioxidants and has antibacterial qualities; garlic is reputed as being able to decrease triglycerides, cholesterol and blood pressure; rosemary has qualities that helps stop gene mutations that may lead to cancer and could help to avert damage to blood vessels minimizing the risk of heart attack; thyme is an antioxidant; sage is an anti-inflammatory and antioxidant. Black pepper aids in digestion and gas prevention, has antioxidant and antibacterial qualities and helps keep you slim by breaking down fat cells.

All - around Salt Substitute
2 tablespoons dried mustard
2 tablespoons onion powder
2 tablespoons garlic powder
2 tablespoons ground white pepper
2 tablespoons ground lemon rind
2 tablespoons ground orange rind

Process these ingredients in a blender or food processor until are a fine granular mix. Store in a shaker bottle and use as you would use salt.

Hot and Spice Salt Substitute
3 tablespoons red pepper flakes
2 tablespoons course ground black pepper
2 tablespoons garlic powder
1 tablespoon onion powder

Mix all ingredients in a container as they are. Sprinkle on your foods to wake up any dish!

A favorite marinade I like to use is made with a lemon, ginger, white pepper, dry white wine or homemade broth. This mix brings an explosion of flavor to any fish or chicken you decide to put it on. Using a variety of herbs and spices to season food will have you steering away from the saltshaker - there are so many wonderful flavors just waiting for you to try!

Learn more about this author, CD Gozzi.
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