Here’s what you need…

• 1 teaspoon olive oil
• 3 small tomatoes, finely chopped
• 2 (4oz) cans of fire-roasted, diced green chiles
• 12 egg whites
• 2 Tablespoons water
• Non-stick cooking spray

1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.

Here’s what you need:

• 1 sprouted grain bun
• 2 Tablespoons hummus
• 1/2 cup arugula
• Half of an avocado, peeled, pitted and sliced
• 6 oz smoked salmon
• 2 thin slices of onion
• 4 slices of heirloom tomato
• Salt and pepper to taste

1. Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
2. Season with freshly ground sea salt and pepper.

Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.

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A half teaspoon is equivalent to about 1,200 mg of sodium. Keep this in mind as you read the nutritional information of your favorite foods. Challenge yourself to keep a food journal for one week. Pay close attention to the portion size and the sodium content. By the end of the week you should have a good idea of what your daily intake is. The recommended consumption is roughly 1,500 mg, or 2/3 teaspoon. Chances are, your sodium level is much too high if you eat frozen or packed foods, or dine out often. Common sodium giants include pasta, sauces, bread and condiments such as soy sauce.

So what happens if you exceed the limit? Start slow. Salt is a very hard thing for most people to give up. If you drastically change your intake right away, food will taste boring. Begin by eliminating table salt, and reducing the amount you use in recipes. Soup for example, can be changed by cooking it from scratch using low-sodium broth. The prepared canned variety you buy at the grocery store is notorious for a high salt content.  You might just be surprised at how salty foods begin to taste once you have completely adjusted.

Whether your vice is craving salty foods or not, this article is definitely worth a look: http://www.nytimes.com/2010/01/21/health/nutrition/21salt.html?ref=health. You might just be one of those people saved by this finding.