Sodium Day Quotes

The poultry industry commonly injects chicken carcasses with salt water to artificially inflate their weight, yet they can still be labelled “100 percent natural.” Consumer Reports found that some supermarket chickens were pumped so full of salt that they registered a whopping 840 mg of sodium per serving—that could mean more than a full day’s worth of sodium in just one chicken breast.

Ain’ no Black people need no therapists, ’cause we don’ be havin’ those mental issues. OCD, ADD, PTSD, and all those other acronyms they be comin’ up with every day. I’m tellin’ you, the only acronyms Black folk need help with is the NYPD, FBI, CIA, KKK, and KFC, ’cause I know they be puttin’ shit in those twelve-piece bucket meals to make us addicted to them. All that saturated fat, sodium.

To deal or avoid Keto Flu, you must ensure these levels of electrolytes: 400 mg (RDA) of Magnesium (increase if you exercise). Sources: artichoke, dark chocolate, nuts, spinach, fish, supplements. 2000 mg of Potassium (Daily Estimated Minimum), plus another 1000 mg a day specifically for a Keto diet. Sources: salmon, dark leafy greens, mushrooms, avocado, nuts, supplements. You need extra sources of Sodium on a Keto diet (about 3000-5000 mg preferably from food sources). Sources: bouillon, broth, bacon. Once you give up most carbs, make sure you include foods like avocados (potassium), nuts (magnesium), bone broth or sauerkraut (sodium) in your diet

The day before, they had started eating the saltwater-damaged bread. The bread, which they had carefully dried in the sun, now contained all the salt of seawater but not, of course, the water. Already severely dehydrated, the men were, in effect, pouring gasoline on the fire of their thirsts—forcing their kidneys to extract additional fluid from their bodies to excrete the salt. They were beginning to suffer from a condition known as hypernatremia, in which an excessive amount of sodium can bring on convulsions.

The worst thing about being an adult is the fact that we can do basically whatever we want. You can have Chicken McNuggets and champagne for dinner, but you know that the next day you'll feel like a whoopee cushion made of alcohol and sodium. Yeah, adulthood.

You steamrolled your way into my life and reminded me how good it feels to let go a little…to fight, to play, to laugh. I don’t think I’d really done any of that since I started med school. My life became very objective-based, and then I met you and…” “And I taught you the meaning of life?” “You snuck your underwear into my laundry just to make me mad. And you eat a million milligrams of sodium every day. And you wanted the Frosty mug just as much as I did.” A laugh spills from my mouth. “None of that sounds like a lesson you’ve learned.” “Exactly. You don’t teach me lessons—you help me rest.

VERY EARLY ONE MORNING in July 1977, the FBI, having been tipped off about Operation Snow White, carried out raids on Scientology offices in Los Angeles and Washington, DC, carting off nearly fifty thousand documents. One of the files was titled “Operation Freakout.” It concerned the treatment of Paulette Cooper, the journalist who had published an exposé of Scientology, The Scandal of Scientology, six years earlier. After having been indicted for perjury and making bomb threats against Scientology, Cooper had gone into a deep depression. She stopped eating. At one point, she weighed just eighty-three pounds. She considered suicide. Finally, she persuaded a doctor to give her sodium pentothal, or “truth serum,” and question her under the anesthesia. The government was sufficiently impressed that the prosecutor dropped the case against her, but her reputation was ruined, she was broke, and her health was uncertain. The day after the FBI raid on the Scientology headquarters, Cooper was flying back from Africa, on assignment for a travel magazine, when she read a story in the International Herald Tribune about the raid. One of the files the federal agents discovered was titled “Operation Freakout.” The goal of the operation was to get Cooper “incarcerated in a mental institution or jail.

Feeling Faint Issue: I’m happy losing weight with a low carbohydrate diet, but I’m always tired, get light headed when I stand up, and if I exercise for more than 10 minutes I feel like I’m going to pass out. Response: Congratulations on your weight loss success, and with just a small adjustment to your diet, you can say goodbye to your weakness and fatigue. The solution is salt…a bit more salt to be specific. This may sound like we’re crazy when many experts argue that we should all eat less salt, however these are the same experts who tell us that eating lots of carbohydrates and sugar is OK. But what they don’t tell you is that your body functions very differently when you are keto-adapted. When you restrict carbs for a week or two, your kidneys switch from retaining salt to rapidly excreting it, along with a fair amount of stored water. This salt and water loss explains why many people experience rapid weight loss in the first couple of weeks on a low carbohydrate diet. Ridding your body of this excess salt and water is a good thing, but only up to a point. After that, if you don’t replace some of the ongoing sodium excretion, the associated water loss can compromise your circulation The end result is lightheadedness when you stand up quickly or fatigue if you exercise enough to get ‘warmed up’. Other common side effects of carbohydrate restriction that go away with a pinch of added salt include headache and constipation; and over the long term it also helps the body maintain its muscles. The best solution is to include 1 or 2 cups of bouillon or broth in your daily schedule. This adds only 1-2 grams of sodium to your daily intake, and your ketoadapted metabolism insures that you pass it right on through within a matter of hours (allaying any fears you might have of salt buildup in your system). This rapid clearance also means that on days that you exercise, take one dose of broth or bouillon within the hour before you start.

Nuts and seeds contain 150 to 200 calories per ounce. Eating a small amount—one ounce or less—each day, however, adds valuable nutrients and healthy unprocessed fats. Nuts and seeds are ideal in salad dressings, particularly when blended with fruits and spices or vegetable juice (tomato, celery, carrot). Always eat nuts and seeds raw because the roasting process alters their beneficial fats. Commercially packaged nuts and seeds are often cooked in hydrogenated oils, adding trans fats and sodium to your diet, so these are absolutely off the list. If

Of all the minerals the most vital in dietary terms is sodium, which we mostly consume in the form of sodium chloride – table salt.* Here the problem is not that we are getting too little, but possibly way too much. We don’t need all that much – 200 milligrams a day, about what you would get with six or eight vigorous shakes of a salt cellar – but we take in about sixty times that amount on average. In a normal diet it is almost impossible not to because there is so much salt in the processed foods we eat with such ravenous devotion. Often it is heaped into foods that don’t seem salty at all – breakfast cereals, prepared soups and ice creams, for instance. Who would guess that an ounce of cornflakes contains more salt than an ounce of salted peanuts?

Anything . . . supernatural?” I asked. “No. Yes.” Jackaby rubbed his eyes. “Everything. The walls, the floor, even the ceiling . . .” “What?” I said. “Ha!” He shook his head and spun in place, marveling at the dark, dusty cobwebs hanging over us. “It’s been scrubbed clean, every inch.” I looked around. “This might be why you and Jenny rarely see eye to eye about housekeeping,” I said. “Not scrubbed clean of dust or droppings,” he said. “There are plenty of those, of course.” I decided not to look too closely for confirmation about the droppings. “Scrubbed clean of magical residue. I can’t pick out any unique otherworldly auras in this space.” “Couldn’t that just mean that this place doesn’t have any?” “Hardly. When you were young, did you ever spill red wine on your parents’ carpet?” I blinked. “Er—yes? I knocked a bottle of merlot off of the table once.” “And what did your mother do to clean it up?” “Nothing. My mother never did the cleaning. She always had a maid handle that sort of thing.” “Precisely—white vinegar! Nothing better for a stain. Except that the carpet is never quite like it used to be, is it? Even if you can’t see the red anymore, there’s always something about that spot. It’s a little too clean for the rest of the rug, and it keeps that lingering vinegar smell, right? Now a healthy suspension of sodium bicarbonate might help with that, but there’s always something left behind.” “You know a lot about cleaning carpets for someone whose floor looks like a topical map of the East Indies.” “I know the Viennese waltz, too, but I don’t waste my time doing it every day. Focus, Rook. 

JUMBO GINGERBREAD NUT MUFFINS Once you try these jumbo-size, nut- and oil-rich muffins, you will appreciate how filling they are. They are made with eggs, coconut oil, almonds, and other nuts and seeds, so they are also very healthy. You can also add a schmear of cream cheese or a bit of unsweetened fruit butter for extra flavor. To fill out a lunch, add a chunk of cheese, some fresh berries or sliced fruit, or an avocado. While walnuts and pumpkin seeds are called for in the recipe to add crunch, you can substitute your choice of nut or seed, such as pecans, pistachios, or sunflower seeds. A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium BRATWURST WITH BELL PEPPERS AND SAUERKRAUT Living in Milwaukee has turned me on to the flavors of German-style bratwurst, but any spicy sausage (such as Italian, chorizo, or andouille) will do just fine in this recipe. The quality of the brat or sausage makes the dish, so choose your favorite. The spices used in various sausages will vary, so I kept the spices and flavors of the sauerkraut mixture light. However, this makes the choice of bratwurst or sausage the crucial component of this dish. You can also add ground coriander, nutmeg, and

In most respects, Barbara [Stanwyck] was a man's woman, although her home was lovely. Like me, she was an animal lover—she kept poodles. Her son, Dion, was in the service at this point—I never actually met him—and she was hopeful that the Army might help him. She had adopted Dion when she was married to Frank Fay, one of the most dreadful men in the history of show business. Fay was a drunk, an anti-Semite, and a wife-beater, and Barbara had had to endure all of that. I don't think she was going to an analyst at this point, but she did make regular visits to a man who gave her sodium pentothal. It wasn't like the LSD therapy that came later, which Cary Grant tried and got so much out of. Barbara had a lot of things going on in her head, but she didn't put it out there for conversation, let alone public consumption. When I was with her, it was all about us. There wasn't a lot about anybody else, not Frank Fay, or even Bob Taylor. She had a small scar on her chest, where someone had once put out a cigarette on her. I think it was Al Jolson, speaking of sons of bitches. Jolson had been crazy about her back in the New York days, when she was a young actress on Broadway. She would talk about him once in a while, mainly about what an asshole he had been.

crispy baked wontons Brianna Shade | BEAVERTON, OREGON These quick, versatile wontons are great for a crunchy afternoon snack or paired with a bowl of soothing soup on a cold day. I usually make a large batch, freeze half on a floured cookie sheet, then store them in an air-tight container for a fast bite. 1/2 pound ground pork 1/2 pound extra-lean ground turkey 1 small onion, chopped 1 can (8 ounces) sliced water chestnuts, drained and chopped 1/3 cup reduced-sodium soy sauce 1/4 cup egg substitute 1-1/2 teaspoons ground ginger 1 package (12 ounces) wonton wrappers Cooking spray Sweet-and-sour sauce, optional In a large skillet, cook the pork, turkey and onion over medium heat until meat is no longer pink; drain. Transfer to a large bowl. Stir in the water chestnuts, soy sauce, egg substitute and ginger. Position a wonton wrapper with one point toward you. (Keep remaining wrappers covered with a damp paper towel until ready to use.) Place 2 heaping teaspoons of filling in the center of wrapper. Fold bottom corner over filling; fold sides toward center over filling. Roll toward the remaining point. Moisten top corner with water; press to seal. Repeat with remaining wrappers and filling. Place on baking sheets coated with cooking spray; lightly coat wontons with additional cooking spray. Bake at 400° for 10-12 minutes or until golden brown, turning once. Serve warm with sweet-and-sour sauce if desired.

Davy began to bang out new elements one after another—potassium, sodium, magnesium, calcium, strontium, and aluminum or aluminium, depending on which branch of English you favor.* He discovered so many elements not so much because he was serially astute as because he developed an ingenious technique of applying electricity to a molten substance—electrolysis, as it is known. Altogether he discovered a dozen elements, a fifth of the known total of his day. Davy might have done far more, but unfortunately as a young man he developed an abiding attachment to the buoyant pleasures of nitrous oxide. He grew so attached to the gas that he drew on it (literally) three or four times a day. Eventually, in 1829, it is thought to have killed him.

Was this boring? Yes, she knew it was, and she wanted someone, anyone, to understand the monotony, the mind-numbing routine, the way in which her mental activity began to slow the moment she woke each morning, beginning with high hopes, thoughts of art projects and energy, a sunny day and happy boy and goals fulfilled, and the slow yet steady grinding down of hopes to rote considerations of what to eat and what to clean, the slow agony of The Schedule- time for breakfast and time for a walk and time for lunch and time for nap and time for snack, time for pooping, time for dinner- this and then that and then this again, until every single thought had been emptied from her head and left in its place only the physical sensations of exhaustion, a pain in her lower back, greasy hair, a bloated feeling from eating too many fish-shaped, sodium-laden crackers. She spoke in toddler talk and was constantly asking different questions about poop.

A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium

Deceptive Nicknames for MSG Glutamic acid Glutamate Monopotassium glutamate Calcium glutamate Monoammonium glutamate Magnesium glutamate Natrium glutamate Anything “hydrolyzed” Any “hydrolyzed protein” Calcium caseinate Sodium caseinate Yeast extract Torula yeast Yeast food Yeast nutrient Autolyzed yeast Gelatin Textured protein Whey protein Whey protein concentrate Whey protein isolate Soy protein Soy protein concentrate Soy protein isolate Anything “protein” Anything “protein fortified” Soy sauce Soy sauce extract Protease Anything “enzyme modified” Anything containing “enzymes” Anything “fermented” Vetsin Ajinomoto Umami

ASIAN-FLAVORED CHICKEN SKEWERS Serves: 4   Prep time: 35 to 60 minutes   Cook time: 10 minutes MARINADE: ½ cup low-sodium, gluten-free tamari 1 teaspoon grated fresh gingerroot 3 cloves garlic, crushed 2 tablespoons sesame oil 1½ teaspoons five-spice powder

STIR-FRY VEGETABLES WITH ALMONDS Serves: 4   Prep time: 20 minutes   Cook time: 10 minutes 1 tablespoon extra virgin olive oil 1 tablespoon sesame oil 2 stalks celery, thinly sliced on the bias 1 onion, cut in half and thinly sliced 2 carrots, peeled and cut into half-moons 2 cups broccoli florets or sliced bok choy 1 red or yellow pepper, seeded and sliced into strips optional: 16 ounces organic firm tofu, cubed 2-inch piece gingerroot, peeled and julienned 2 cloves garlic, sliced 1 jalapeño chili, seeded and thinly sliced 6 mushrooms, stalks removed, thinly sliced ½ cup whole raw almonds ¼ cup water (more if needed) 2 tablespoons low-sodium, gluten-free tamari ½ cup whole basil leaves 3 scallions, thinly sliced on the bias In a large sauté pan or wok, heat the olive oil and sesame oil over medium-high heat. Add the celery, onions, and carrots and stir-fry for 2 minutes. Add the broccoli or bok choy, peppers, and tofu, if using, and stir-fry another 2 minutes. Add the ginger, garlic, jalapeño, and mushrooms and cook 2 more minutes. Add the almonds, a little of the water as needed, and the tamari and continue to stir-fry until the vegetables are cooked but still crunchy. Toss with the basil and scallions just before serving.

In my heart I know exactly what it is that I toil for day in and day out. It's my wife... the woman I love. The woman I would fight and die for a thousand times over. She gave me purpose and reason and life.

Table of Contents Your Free Book Why Healthy Habits are Important Healthy Habit # 1:  Drink Eight Glasses of Water Healthy Habit #2:  Eat a Serving of Protein and Carbohydrates Healthy Habit #3:  Fill Half Your Plate with Vegetables Healthy Habit #4:  Add Two Teaspoons of Healthy Oil to Meals Healthy Habit #5:  Walk for 30 Minutes Healthy Habit #6:  Take a Fish Oil Supplement Healthy Habit #7:  Introduce Healthy Bacteria to Your Body Healthy Habit #8:  Get a “Once a Month” Massage Healthy Habit #9:  Eat a Clove of Garlic Healthy Habit #10:  Give Your Sinuses a Daily Bath Healthy Habit #11:  Eat 25-30 Grams of Fiber Healthy Habit #12:  Eliminate Refined Sugar and Carbohydrates Healthy Habit #13:  Drink a Cup of Green Tea Healthy Habit #14:  Get Your Vitamin D Levels Checked Yearly Healthy Habit #15: Floss Your Teeth Healthy Habit #16: Wash Your Hands Often Healthy Habit #17:  Treat a Cough or Sore Throat with Honey Healthy Habit #18:  Give Your Body 500 mg of Calcium Healthy Habit #19:  Eat Breakfast Healthy Habit #20:  Sleep 8-10 Hours Healthy Habit #21:  Eat Five Different Colors of Food Healthy Habit #22:  Breathe Deeply for Two Minutes Healthy Habit #23:  Practice Yoga Three Times a Week Healthy Habit #24:  Sleep On Your Left Side Healthy Habit #25:  Eat Healthy Fats Healthy Habit #26:  Dilute Juice with Sparkling Water Healthy Habit #27:  Slow Alcohol Consumption with Water Healthy Habit #28:  Do Strength Training Healthy Habit #29:  Keep a Food Diary Healthy Habit #30:  Exercise during TV Commercials Healthy Habit #31:  Move, Don’t Use Technology Healthy Habit #32:  Eat a Teaspoon of Cinnamon Healthy Habit #33:  Use Acupressure to Treat Headache and Nausea Healthy Habit #34:  Get an Eye Exam Every Year Healthy Habit #35:  Wear Protective Eyewear Healthy Habit #36:  Quit Smoking Healthy Habit #37:  Pack Healthy Snacks Healthy Habit #38:  Pack Your Lunch Healthy Habit #39:  Eliminate Caffeine Healthy Habit #40:  Finish Your Antibiotics Healthy Habit #41:  Wear Sunscreen – Over SPF 15 Healthy Habit #42:  Wear a Helmet for Biking or Rollerblading Healthy Habit #43:  Wear Your Seatbelt Healthy Habit #44:  Get a Yearly Physical Healthy Habit #45:  Maintain a First Aid Kit Healthy Habit #46:  Eat a Banana Every Day Healthy Habit #47:  Use Coconut Oil to Moisturize Healthy Habit #48:  Pay Attention to Hunger Cues Healthy Habit #49:  Eat a Handful of Nuts Healthy Habit #50:  Get a Flu Shot Each Year Healthy Habit #51:  Practice Daily Meditation Healthy Habit #52:  Eliminate Artificial Sweeteners Healthy Habit #53:  Sanitize Your Kitchen Healthy Habit #54:  Walk 10,000 Steps a Day Healthy Habit #55:  Take a Multivitamin Healthy Habit #56:  Eat Fish Twice a Week Healthy Habit #57:  Add Healthy Foods to Your Diet Healthy Habit #58:  Avoid Liquid Calories Healthy Habit #59:  Give Your Eyes a Break Healthy Habit #60:  Protect Yourself from STDs Healthy Habit #61:  Get 20 Minutes of Sunshine Healthy Habit #62:  Become a Once a Week Vegetarian Healthy Habit #63:  Limit Sodium to 2,300 mg a Day Healthy Habit #64:  Cook 2+ Home Meals Each Week Healthy Habit #65:  Eat a Half Ounce of Dark Chocolate Healthy Habit #66:  Use Low Fat Salad Dressing Healthy Habit #67:  Eat Meals at the Table Healthy Habit #68:  Eat an Ounce of Chia Seeds Healthy Habit #69:  Choose Juices that Contain Pulp Healthy Habit #70:  Prepare Produce After Shopping

Sodium bicarbonate is not a pharmaceutical drug it is a nutrient the body needs for survival every day.

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BLOOD ORANGE MIMOSAS Hands-on: 10 min. Total: 12 min. We love the color blood oranges give this classic brunch cocktail. A dash of bitters adds depth. Look for orange bitters—such as Fee Brothers or Stirrings— at liquor stores or specialty grocers. The sugar cube dissolves as you sip, balancing the bitters and giving of bubbles for a festive touch. Juice the oranges and keep chilled up to a day ahead. 12 sugar cubes 1 ⁄ 2 teaspoon blood orange bitters or angostura bitters 1 7 1 ⁄ 2 cups sparkling wine, chilled 3 cups fresh blood orange juice (about 6 oranges) blood orange rind curls (optional) 1. Place 1 sugar cube in each of 12 Champagne futes or slender glasses; add 1 drop bitters to each fute. Combine wine and juice. Divide wine mixture evenly among futes. Garnish with rind, if desired. SErVES 12 (serving size: about 3 ⁄ 4 cup) CalOriES 143; FaT 0g; prOTEiN 0g; CarB 11g; FiBEr 0g; CHOl 0mg; irON 0mg; SODiUM 0mg; CalC 5mg

ORANGE, HONEY, AND THYME BISCUITS Hands-on: 23 min. Total: 36 min. Bake biscuits up to a day ahead, and keep in a sealed zip-top plastic bag. 2 ⁄ 3 cup nonfat buttermilk 2 tablespoons clover honey 2 teaspoons chopped fresh thyme 2 teaspoons grated orange rind 10 ounces spelt four (about 2 cups) 5 teaspoons baking powder 1 ⁄ 4 teaspoon kosher salt 1 5 1 ⁄ 2 tablespoons chilled butter, cut into small pieces cooking spray 1. Preheat oven to 425°. 2. Combine the frst 4 ingredients in a small bowl, stirring with a whisk. 3. Weigh or lightly spoon four into dry measuring cups; level with a knife. Combine four, baking powder, and salt in a medium bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk mixture to four mixture, stirring just until moist. Turn dough out onto a lightly foured surface; pat into a 7 1 ⁄ 2-inch square; cut into 12 rectangles. Place dough on a foil-lined baking sheet coated with cooking spray. Bake at 425° for 13 minutes or until lightly browned on edges and bottom. SErVES 12 (serving size: 1 biscuit) CalOriES 162; FaT 6.1g (sat 3.3g, mono 1.4g, poly 0.2g); prOTEiN 4g; CarB 22g; FiBEr 3g; CHOl 14mg; irON 1mg; SODiUM 330mg; CalC 61mg

4/20, CANNABIS DAY, APRIL 20 420 FARMERS’ MARKET RISOTTO Recipe from Chef Herb Celebrate the bounty of a new growing season with a dish that’s perfectly in season on April 20. Better known as 4/20, the once unremarkable date has slowly evolved into a new high holiday, set aside by stoners of all stripes to celebrate the herb among like-minded friends. The celebration’s origins are humble in nature: It was simply the time of day when four friends (dubbed “The Waldos”) met to share a joint each day in San Rafael, California. Little did they know that they were beginning a new ceremony that would unite potheads worldwide! Every day at 4:20 p.m., you can light up a joint in solidarity with other pot-lovers in your time zone. It’s a tradition that has caught on, and today, there are huge 4/20 parties and festivals in many cities, including famous gatherings of students in Boulder and Santa Cruz. An Italian rice stew, risotto is dense, rich, and intensely satisfying—perfect cannabis comfort cuisine. This risotto uses the freshest spring ingredients for a variation in texture and bright colors that stimulate the senses. Visit your local farmers’ market around April 20, when the bounty of tender new vegetables is beginning to be harvested after the long, dreary winter. As for tracking down the secret ingredient, you’ll have to find another kind of farmer entirely. STONES 4 4 tablespoons THC olive oil (see recipe) 1 medium leek, white part only, cleaned and finely chopped ½ cup sliced mushrooms 1 small carrot, grated ½ cup sugar snap peas, ends trimmed ½ cup asparagus spears, woody ends removed, cut into 1-inch-long pieces Freshly ground pepper 3½ cups low-sodium chicken broth ¼ cup California dry white wine Olive oil cooking spray 1 cup arborio rice 1 tablespoon minced fresh flat-leaf parsley ¼ cup freshly grated Parmesan cheese Salt 1. In a nonstick skillet, heat 2 tablespoons of the THC olive oil over medium-low heat. Add leek and sauté until wilted, about 5 minutes. Stir in mushrooms and continue to cook, stirring, for 2 minutes. Add carrot, sugar snap peas, and asparagus. Continue to cook, stirring, for another minute. Remove from heat, season with pepper, and set aside. 2. In a medium saucepan over high heat, bring broth and wine to a boil. Reduce heat and keep broth mixture at a slow simmer. 3. In a large pot that has been lightly coated with cooking spray, heat the remaining 2 tablespoons THC olive oil over medium heat. Add rice and stir well until all the grains of rice are coated. Pour in ½ cup of the hot broth and stir, using a wooden spoon, until all liquid is absorbed. Continue adding the broth ½ cup at a time, making sure the rice has absorbed the broth before adding more, reserving ¼ cup of broth for the vegetables. 4. Combine ¼ cup of the broth with the reserved vegetables. Once all broth has been added to the risotto and absorbed, add the vegetable mixture and continue to cook over low heat for 2 minutes. Rice should have a very creamy consistency. Remove from heat and stir in parsley, Parmesan, and salt to taste. Stir well to combine.

The concentration of sodium in the blood is controlled to within a very narrow range. When intake rises, the kidneys excrete the excess. When intake falls below 3 to 4 grams a day, the body compensates by activating powerful hormones, called the renin-angiotensin system (RAS), which helps the kidneys hold on tightly to salt.65 The problem is, receptors for RAS are present not only in the kidneys, but also in fat cells, muscle, the pancreas, the lining of the blood vessels, and elsewhere. Overactivity of this system has been shown to cause fat cell dysfunction, insulin resistance, and inflammation—the fundamental problems linking obesity to diabetes and heart disease.

she wanted someone, anyone, to understand the monotony, the mind-numbing routine, the way in which her mental activity began to slow the moment she woke each morning, beginning with high hopes, thoughts of art projects and energy, a sunny day and happy boy and goals fulfilled, and the slow yet steady grinding down of hopes to rote considerations of what to eat and what to clean, the slow agony of The Schedule—time for breakfast and time for a walk and time for lunch and time for nap and time for snack, time for pooping, time for dinner—this and then that and then this again, until every single thought had been emptied from her head and left in its place only the physical sensations of exhaustion, a pain in her lower back, greasy hair, a bloated feeling from eating too many fish-shaped, sodium-laden crackers

The Centers for Disease Control and Prevention (CDC) recently asked the Institute of Medicine (IOM) to reevaluate the evidence relating to sodium intake and cardiovascular risk, and its 2013 report found that there was no benefit for restricting sodium intake below 2,300 milligrams per day. In fact, it found that there may be adverse health outcomes.

Large-scale studies continued to emphasize these same findings. Two large prospective European studies, which included almost four thousand patients without prior cardiovascular disease, found a more than fivefold increase in mortality with a low sodium intake versus the highest sodium intake.127 The Prospective Urban Rural Epidemiology (PURE) study examined over 100,000 people in seventeen countries and found that the lowest risk of death or cardiovascular events was in those consuming between 3,000 and 6,000 milligrams of sodium per day.

However, this increased intake does not mean salt is habit-forming—it’s actually evidence that if enough salt is available, people will consume more, but only up to a physiologically determined set point, one that provides ideal health and longevity. Indeed, when salt is freely accessible, people across numerous populations tend to eat an amount that stays within a remarkably narrow range, generally between 3 and 4 grams of sodium per day.9

Indeed, we’re finding that increasing your salt intake, even above what’s generally considered a normal intake, may help improve your insulin sensitivity. One clinical trial found that compared to consumption of about 3,000 milligrams of sodium per day, those who consumed around 6,000 milligrams of sodium per day significantly lowered their glucose response to a 75-gram oral glucose tolerance test. Moreover, the researchers found that when diabetic patients were placed on the higher-sodium diet, their insulin response improved. The authors were quite emphatic and suggested that some people even supplement with sodium, stating that “an abundant sodium intake may improve glucose tolerance and insulin resistance, especially in diabetic, salt-sensitive, or medicated essential hypertensive subjects.”27

Scientific research suggests that the optimal range for sodium intake is 3 to 6 grams per day (about 1⅓ to 2⅔ teaspoons of salt) for healthy adults, not the 2,300 milligrams of sodium (less than 1 teaspoon of salt) per day that’s commonly advised. And some people need even more.

He threw his hands up and sucked his teeth. “Without all the bullshit? That shit ain’ made for no Black people, Darren. Tha’s some rich white women shit, nigga. Ain’ no Black people need no therapists, ’cause we don’ be havin’ those mental issues. OCD, ADD, PTSD, and all those other acronyms they be comin’ up with every day. I’m tellin’ you, the only acronyms Black folk need help with is the NYPD, FBI, CIA, KKK, and KFC, ’cause I know they be puttin’ shit in those twelve-piece bucket meals to make us addicted to them. All that saturated fat, sodium. That shit crack, but—

Mango, Coconut, and Quinoa Breakfast Pudding Serves: 5 ¾ cup quinoa 1½ cups water 2 Medjool or 4 regular dates, pitted 1½ cups unsweetened soy, hemp, or almond milk 1 teaspoon alcohol-free vanilla flavoring ½ teaspoon cinnamon 1 (10-ounce) package frozen mango or 2 fresh mangoes, peeled and diced, divided 2 tablespoons Mangosteen Fruit Vinegar* or other fruit-flavored vinegar ⅛ cup chopped macadamia nuts ⅛ cup unhulled sesame seeds 1 cup packed chopped kale 1 cup packed chopped spinach ¼ cup dried currants 3 tablespoons unsweetened shredded coconut Preheat the oven to 350˚F. Rinse quinoa and drain in a fine-mesh sieve. In a large saucepan, bring quinoa and water to a boil. Reduce heat and simmer, uncovered, until grains are translucent and the mixture is the consistency of a thick porridge, about 20 minutes. In a high-powered blender, blend dates, nondairy milk, vanilla, cinnamon, half the mangoes, and Mangosteen Fruit Vinegar. In a large bowl, combine cooked quinoa, blended date mixture, nuts, seeds, kale, spinach, the remaining diced mango, and currants. Pour into a lightly oiled baking pan (9 × 9-inch works well), sprinkle with coconut, and bake 30 to 40 minutes. Best made a day ahead and refrigerated. PER SERVING: CALORIES 330; PROTEIN 9g; CARBOHYDRATE 55g; TOTAL FAT 10g; SATURATED FAT 3.1g; SODIUM 56mg; FIBER 7g; BETA-CAROTENE 2441mcg; VITAMIN C 67mg; CALCIUM 122mg; IRON 3.3mg; FOLATE 139mcg; MAGNESIUM 118mg; ZINC 1.6mg; SELENIUM 9mcg

Swiss Cherry Oatmeal Serves: 3 2 cups water 1 cup old-fashioned or steel cut oats (see Note) ¾ cup frozen cherries or berries ¾ cup unsweetened soy, hemp, or almond milk 2 tablespoons ground flaxseeds 1 Medjool date or 2 regular dates, pitted ½ teaspoon alcohol-free vanilla flavoring ¼ cup raisins ¼ cup chopped almonds Heat water to boiling. Add oats and cook for 5 minutes. Meanwhile, place frozen cherries, milk, flaxseeds, and dates in a high-powered blender and blend until smooth and creamy. Combine oats, fruit mixture, and vanilla. Cover and chill overnight. Serve topped with raisins and chopped almonds. Can be stored up to three days in the refrigerator. Note: If using steel cut oats, increase water to 4 cups and simmer for 20 minutes or until tender. PER SERVING: CALORIES 271; PROTEIN 9g; CARBOHYDRATE 42g; TOTAL FAT 9.1g; SATURATED FAT 1g; SODIUM 41mg; FIBER 7g; BETA-CAROTENE 204mcg; VITAMIN C 1mg; CALCIUM 65mg; IRON 8.1mg; FOLATE 22mcg; MAGNESIUM 65mg; ZINC 0.6mg; SELENIUM 4.5mcg

For maximal disease prevention, sodium levels should probably be less than 1,000 mg/day—which is about the normal level for our biological needs.

our ancestors consumed an average of 11 g of potassium per day and only 0.7 g of sodium. Today, the situation is reversed: We eat about 4 g of sodium per day and only 2.5 g of potassium. That is bad for our body, particularly in the long term and mainly for our heart and blood vessels. When the relationship between sodium and potassium is out of balance, it results in a higher risk of various aging-related diseases, such as high blood pressure, which in turn can dramatically increase the risk of heart attack or stroke. In many primitive tribes across the world high blood pressure is very rare, even in the elderly. One reason is the high intake of potassium via their diet.

Your body drives you to eat several grams of salt (around 8–10 grams, equal to 3,000–4,000 milligrams of sodium) every day to remain in homeostasis, an optimal state in which you put the least amount of stress on the body.

The American Heart Association’s recommended limit is 1,500 mg of sodium a day.2183 Care to guess what percentage of Americans exceed that? An incredible 99.4 percent.2184 The overwhelmingly vast majority of U.S. adults consume too much sodium and, at the same time, too little potassium, a mineral that lowers blood pressure. (Less than 2 percent of U.S. adults consume the recommended daily minimum intake of potassium.)

Inhabitants of Kotyang, Nepal Sodium intake: ~ 4,600 mg sodium/day Blood pressure: No cases of hypertension in the men. Blood pressure did not increase with age. In the women, hypertension was extremely rare (1.4 percent). The authors concluded, “In the present study, no significant increase in systolic blood pressure with age was found in men living in Kotyang, and no hypertensive men and very few hypertensive women were detected in Kotyang

Plant proteins are not only free of animal fat and cholesterol; they are also free of two problems caused by animal proteins. First, animal protein is linked to osteoporosis, apparently because it causes the kidneys to lose calcium in the urine. If you were to check urine samples from people following meaty diets—especially high-protein Atkins-style diets—you would find that they lose calcium rapidly.3 Sodium does the same thing, as we’ll see below. Second, animal protein is also linked to gradual loss of kidney function. Harvard researchers studied a group of women who had already lost some kidney function, as many people do, due to high blood pressure, diabetes, urinary infections, or other factors. As the years went by, the researchers found that those women who tended to get their protein from animal products were much more likely to experience continued loss of kidney function.4 Protein from plants did not have this effect. So if you get your protein from beans, grains, vegetables, and other foods from plant sources, your kidneys will breathe a sigh of relief.

You’ll notice that I use these ingredients again and again in lots of different formulations, so it’s a good idea to just keep them in the house. 3% hydrogen peroxide (what you get in the brown bottle): a whitener, stain-remover, and chlorine bleach alternative. Borax: Borax, or sodium borate, is a naturally occurring mineral. While it is not as gentle as baking soda, it mixes well with lemon, vinegar, and water for cleaning purposes and does clean quite well when used properly. See here (bathroom) for my favorite Borax trick. Cornstarch: Used in glass cleaner; super soft, provides the most gentle abrasion, and wipes off streak-free. Cream of tartar: Can remove stains when combined with vinegar or lemon juice. Rubbing alcohol: A quick-drying agent for some of my recipes and a dissolver of oil and grease. It is also known to disinfect. White vinegar: Can be used as a deodorizer, degreaser, stainless-steel cleaner, glass cleaner, and it does away with soap scum and limescale. Lemon can do almost anything that vinegar does, but there are practical reasons why I recommend vinegar, not least of all the ridiculousness of having to juice a bunch of lemons before cleaning. You can always sub in lemon juice for vinegar if you want to, but be aware that a product with lemon juice in it will go rancid, where vinegar will not, so any big batch meant to last for a while should contain vinegar. Remember, you can always amp up your vinegar game with 6 percent or 10 percent acidity.

5. The Salt Paradox When the human body adapts to a low carb diet, the kidneys fundamentally change how they handle sodium. Removing most carbs from the diet causes your kidneys to aggressively secrete sodium (and along with it, extra fluid). This is why many people experience a dramatic early weight loss with carb restriction. But this means that a continuous moderate intake of sodium is necessary to keep your circulation adequate to handle ‘heat stresses’ like hot weather, endurance activity, or even a hot shower. If you are eating less than 60 grams of carbohydrate per day, you need to purposefully add 2-3 grams of sodium to your daily intake (unless you are still taking diuretic medication under a doctor’s direction for high blood pressure or fluid retention).

The Bible offers plenty of metaphoric and poetic descriptions that would be rendered completely ridiculous if taken literally. For example, Jesus said Christians are to be the salt and light of the world (Matthew 5:13). Obviously, He was not saying we need to transform ourselves into sodium chloride and photons. He was using everyday concepts such as salt and light as tools for teaching a broader message.

In one study of patients with insulin resistance, researchers found that giving around 6,000 milligrams of sodium per day as compared to 3,000 milligrams of sodium per day ameliorated their insulin resistance.73

MEATS SHOULD BE UNCURED AND UNPROCESSED AND SHOULD NOT CONTAIN SODIUM NITRITE. Sausage, pepperoni, bacon, salami, and other processed meats often contain the color-fixing chemical sodium nitrite. Upon cooking, sodium nitrite reacts with amino acids in meat, yielding nitrosamines that have been linked to gastrointestinal cancers.

You should look for meats labeled “uncured” and without sodium nitrite listed on the label (not to be confused with nitrates). Of course, also make sure processed meats contain no wheat, cornstarch, or other hidden grains, particularly lunchmeats, sausage, and deli meats.

Week 1: Too Busy to Cook a Nutritarian Menu Day 1 BREAKFAST Oatmeal with blueberries and chia seeds. Combine 1/ 2 cup old-fashioned oats with 1 cup water or nondairy milk. Heat in microwave on high for 2 minutes, stir and microwave an additional minute. Stir in thawed frozen blueberries and chia seeds. One apple or banana LUNCH Huge salad with assorted vegetables, walnuts, and bottled low-sodium/ no-oil dressing Low-sodium purchased vegetable bean soup One fresh or frozen fruit DINNER Carrot and celery sticks, cherry tomatoes, raw cauliflower, and red pepper slices with bottled low-sodium/ no-oil dressing Sunny Bean Burgers* on 100 percent whole grain pita with tomato, red onion, sautéed mushrooms, and low-sodium ketchup Black Cherry Sorbet* or fresh or frozen fruit

Day 2 BREAKFAST 2 pieces of fruit 1 ounce almonds (about 1/ 4 cup) LUNCH Huge salad with assorted vegetables, sliced scallions, boxed or canned beans, and Easy Avocado Dressing* or bottled low-sodium/ no-oil dressing One slice 100 percent whole grain or sprouted grain bread (see Table 18) One fresh or frozen fruit. Try defrosted frozen peaches sometime; just take them out of the freezer and place in the fridge the night before. They’re great! DINNER Salad with assorted vegetables, with leftover Easy Avocado Dressing* or bottled low-sodium/ no-oil dressing Black Bean Quinoa Soup* or low-sodium purchased vegetable bean soup with added frozen veggies Banana with low-sodium, natural peanut butter or raw cashew butter

Day 3 BREAKFAST Overnight Oatmeal* with dried and fresh fruit One navel orange LUNCH Huge salad with assorted vegetables, pumpkin seeds, and bottled low-sodium/ no-oil dressing or flavored vinegar Leftover Black Bean Quinoa Soup* or low-sodium purchased vegetable bean soup One fresh or frozen fruit DINNER Raw vegetables with Super Simple Hummus* or bottled low-sodium/ no-oil dressing Sweet Potatoes Topped with Black Beans and Kale* Fresh or frozen fruit. Try frozen cherries; I love them left out of the freezer for just 15 to 20 minutes so they’re still a little frozen.

Day 4 BREAKFAST Thawed frozen blueberries or strawberries mixed with currants, crushed walnuts, and raw sunflower seeds LUNCH 100 percent whole grain wrap or pita with mixed greens, tomato, avocado, sliced onion, and Russian Fig Dressing* or bottled low-sodium/ no-oil dressing (add 2 ounces of baked chicken or turkey if desired) One fresh fruit. Always keep some apples on hand, because they don’t get crushed when traveling with you. DINNER Salad with bottled low-sodium/ no-oil dressing White Bean and Kale Soup* or low-sodium purchased vegetable bean soup with added frozen vegetables Apple Surprise* or fresh or frozen fruit

Day 5 BREAKFAST Banana Cashew Lettuce Wrap* LUNCH Huge salad with assorted vegetables and bottled low-sodium/ no-oil dressing, flavored vinegar, or Orange Sesame Dressing* Leftover White Bean and Kale Soup* or low-sodium purchased vegetable bean soup One fresh or frozen fruit. Try apples or peaches dipped in Ceylon cinnamon. Ceylon cinnamon doesn’t have the high levels of potentially liver-damaging coumarin that cassia cinnamon has. DINNER Raw vegetables with Super Simple Hummus* or bottled low-sodium/ no-oil dressing Portobellos and Beans* Fresh or frozen cooked spinach or other vegetable One fresh or frozen fruit. Try semi-defrosted frozen mango. It’s fantastic!

Day 6 BREAKFAST Eat Your Greens Fruit Smoothie* One slice 100 percent whole grain or sprouted grain bread (see Table 18) with raw cashew or almond butter LUNCH Huge salad with assorted vegetables, beans, avocado, sliced red onion, and Walnut Vinaigrette Dressing* or bottled low-sodium/ no-oil dressing One fresh or frozen fruit DINNER Salad with assorted vegetables and leftover Walnut Vinaigrette Dressing* or bottled low-sodium/ no-oil dressing Easy Vegetable Pizza* Blueberry Banana Cobbler* or frozen blueberries with Vanilla Cream Topping*

If the milligrams of sodium are more than the calories per serving, leave it on the shelf. In other words, the ratio of sodium to calories should be no more than 1: 1.

The same thing happens if you consume too much salt, which is easy to do in this day of high processed foods. Because your body doesn’t like too much sodium, it retains water in an effort to lessen the

COVID-19 can live on surfaces like metal, glass, or plastic for anywhere from two hours to nine days. The following study showed that the virus could live on cardboard for up to 24 hours, on copper for up to 4 hours, and on plastic and stainless steel for two or even three days. That's a long time, but the review also found that those viruses can be "efficiently inactivated," via disinfection with "62–71% ethanol, 0.5% hydrogen peroxide or 0.1% sodium hypochlorite within 1 minute.

Nanaki would be besotted for many hours. She would watch like a novice, like she was in a foreign country, with fresh eyes. Like starting all over again. Like wiping clean a film of experience from eyes and starting afresh, like a child. She would then do a very Chandigarh thing - buy herself a tub of buttered popcorn and continue observing. On days she would get so late that the blue of the sky would deepen into a flush of Prussian. Poor selling boys launched neon frisbees to attract little children taking a walk with parents. The sodium pole lamps would be lit and the water of the bird fountain would become a psychedelic pink. She would continue to observe- not in a way that would make people uncomfortable but in a detached, wholesome way, like she was part of the surroundings. This was also one of the early lessons by her favourite Prof Ramanujan at DCA, who always said that observation was the key. Nature or culture.

savory cheesecakes Makes 24 ½ cup seasoned bread crumbs 2 tablespoons melted unsalted butter 1 8-ounce package light cream cheese 1 egg ½ cup grated Gruyère cheese 1 teaspoon Dijon mustard ½ cup grated Parmesan cheese ¼ teaspoon paprika Salt and pepper ½ 10-ounce package of frozen chopped spinach, defrosted and squeezed dry Green part of 1 scallion, chopped Mini 1. Preheat oven to 350°F, and prepare 24 mini muffin cups by spraying with cooking spray. 2. Mix bread crumbs and unsalted butter and then press into bottoms of muffin tins. 3. Mix all other ingredients in a bowl and divide among muffin tins. 4. Bake for 20 minutes until set and slightly brown and serve warm. Great leftover idea: These are good reheated and crumbled over salads the next day. CALORIES 62 calories FAT 4 grams PROTEIN 3.3 grams SODIUM 159 mg CARBOHYDRATES 3 grams

I gave you a dose of sodium barbiturate and you’ve been asleep for two days, nearly three, in fact.

Since natural foods supply us with 600–800 milligrams of sodium a day, it is wise to limit any additional sodium, over and above what is in natural food, to just a few hundred milligrams. I recommend no more than 1,000 milligrams total of sodium per day.

To put this in perspective, if you cooked these three meals at home instead of going out to eat, you’d save yourself, on average, 2,381 calories and 6,724 mg sodium over the course of just three nights.

The number-one source of sodium for American kids and teens is pizza.61 A single slice of Pizza Hut pepperoni pizza can contain half your recommended sodium intake limit for the entire day.62 For adults over fifty, it’s bread, but between the ages of twenty and fifty, the greatest contributor of sodium to the diet is chicken—not the canned soups, pretzels

The next time you go to the supermarket, take a moment to scan the ingredients list on the foods you buy. A good rule of thumb: Anything with more than five ingredients probably contains stuff that’s not food. You probably already know that high-fructose corn syrup is a man-made sweetener that many researchers believe is worse for you than sugar, but you might not be on the lookout for some other additives that are in many, many packaged foods. Stuff like BHA (butylated hydroxyanisole, a preservative made from petroleum), sodium nitrate (an antimicrobial substance), silicon dioxide (it’s sand!), cellulose (it’s wood chips!), L-cysteine (a dough conditioner made most often from human hair), tartrazine (a yellow food dye linked to learning and concentration disorders), and about three thousand other additives that can be legally used to “enhance” our food.

The number-one source of sodium for American kids and teens is pizza.61 A single slice of Pizza Hut pepperoni pizza can contain half your recommended sodium intake limit for the entire day.62 For adults over fifty, it’s bread, but between the ages of twenty and fifty, the greatest contributor of sodium to the diet is chicken—not the canned soups, pretzels, or potato chips one might expect.

Yellow onions (2) Dairy Buttermilk, low fat (1 small carton) Cheese, Cheddar, shredded (1 cup) Cheese, feta (¼ cup) Cheese, mozzarella, shredded (½ cup) Cheese, mozzarella, fresh (½ pound) Cheese, Parmesan, grated (¾ cup) Cheese, white Cheddar, shredded (¾ cup) Eggs, large (26) Milk, skim (½ gallon) Tofu, extra firm, 1 (14-ounce) package Yogurt, nonfat fruit-flavored Greek (2 [6-ounce] containers) Yogurt, nonfat plain Greek (1 [32-ounce] tub) Meat, Poultry, and Fish Chicken breast (1½ pounds) Fish, white (cod, haddock, or tilapia) (2 pounds) Pork tenderloin (2 pounds) Tuna, albacore (1 [6.4-ounce] pouch) Turkey, ground (3 pounds) Canned, Bottled, and Dried Goods Beans, black, no salt added (3 [15-ounce] cans) Chickpeas, no salt added (2 [15-ounce] cans) Crackers, whole grain (1 small box) Juice, apple (1 small bottle) Marinara (1 [24-ounce] jar) Olives, kalamata (1 small jar) Purée, sweet potato or pumpkin (1 [15-ounce] can) Red peppers, roasted (1 small jar) Salad dressing (1 small bottle) Soy sauce, low sodium (1 small bottle) Tomatoes, diced, no salt added, fire roasted (1 [10-ounce] can) Frozen Peaches (1½ cups) Vegetables, cooked, any variety (2 bags) Grains