Low Sodium Egg White Muffins


Team Healthy!

If you’re like this dizzy chick, you are on the go non-stop and rarely have time to go through the motions of “what will I eat today”. I can be decisive about most things, but food is not so easy when you have Meniere’s Disease. Unfortunately, food becomes something you have to have, not necessarily for pleasure or convenience anymore. And how many of you actually SKIP breakfast?!?! And we shouldn’t skip breakfast, it’s the most important meal of the day!

That probably brings you to your next thought, “who has the time to make breakfast during the morning rush”. I feel ya’ completely on that one!!! I do well to get myself ready, my dog settled and to work in one piece. And I don’t even have children so to all you Super Mom’s out there: YOU ROCK! Mornings have always been a challenge for me but I’m learning to love them. My life has admittedly become all about convenience, even when low sodium foods are a must. I have to make the time to prepare as best I can. And when I’m prepared, I love mornings even more!

That said, if you are looking a quick “go-to” breakfast option during the work week, I have found the recipe for you! Easy food prep, throw it all in a muffin tin, let it bake, cool, refrigerate and VOILA! You have breakfast for the week. It’s THAT easy! Egg white muffins!!! A healthier alternative to the traditional muffin. A good source of protein (egg whites and chicken/turkey should you add it), vitamins from the veggies, not to mention, low calorie, low fat and gluten free. Pair them with your favorite fruit or oats and you have a healthy, convenient breakfast Monday through Friday. Thought-free and grab-and-go!

I saw many variations on Pinterest for Egg Muffins so I simply modified for my muffins to meet my low sodium dietary needs. Feel free to use your favorite veggies, protein and cheese!


1 Muffin Tin
2 Egg Whites per muffin
24 Egg Whites or 1 Carton Liquid Whites
Pam or Olive Oil
Diced Tomatoes
Diced Baby Bella Mushrooms
Athenos Tomato-Basil Feta (Reduced Fat)
Baby Spinach
Diced Rotisserie Chicken (I’ve also used low sodium turkey & roast beef)
Salt-free Seasoning (I don’t season but if so, would use Cavender’s Greek Seasoning – Salt Free)

Preheat oven to 350 degrees. Spray muffin tin with Pam. Add veggies, protein and cheese into each muffin cup, then pour the egg whites over the veggies until the liquid reaches the rim. Bake on 350 for 30 minutes. Remove from oven and out of pan immediately. Allow to cool.

To avoid the muffins getting mushy, you must remove the from the pan and let them cool on baking rack (or paper towels). Then place in container or zip lock bags (2 per bag) making sure that all of the air is out.


Spin Ya’ Later Y’all!

Crock Pot Beer Chicken


Cheers to Beer Chicken! ūüćĽūüćó

Holy moly, I’m thrilled to find this little gem of a recipe on Pinterest! Beer for seasoning on chicken…who woulda’ thunk it? Super easy to make and low sodium to boot! A++ all around and worth the share, so here goes!

Crock Pot Beer Chicken:

2lbs Boneless Chicken Breasts
1 Bottle of your favorite beer (I used Michelob Ultra)
1 tsp salt – I replaced salt with Cavender’s Greek Seasoning No Salt
1 tsp garlic powder
1 tbsp oregano, dried
1/2 tsp pepper, black

1. Place all ingredients in the slow cooker
2. Cover. Cook on Low for 6-8 hours or High for 4-5 hours

Nutritional Facts: 162 calories, 0.9 g carbohydrates, 75mg sodium, 3g fat, 24.2g protein.

Optional: Eat as is or you can shred and leave plain or add BBQ sauce. Remember… if aiming for low sodium, condiments should be limited (if any) as they are typically packed in sodium. I shredded so that I could eat over basmati rice or quinoa (if going for a little extra protein). There was a good amount of juice left after cooking which added a full amount of flavor minus the salt. I also read that this is a Weight Watchers recipe so even more points (or low in points if counting) for a low fat, high protein meal… SCORE!

My Veggie Side of Choice:

Roasted Broccoli

Broccoli Florets
Extra Virgin Olive Oil
Cavender’s Greek Seasoning No Salt (or Garlic Powder)
Red Pepper Flakes

Preheat oven on 400. Place broccoli florets in a quart or gallon size Ziploc bag or bowl with a lid. Pour EVOO over the top of broccoli and shake bag (or bowl) until broccoli florets are covered in olive oil. Place broccoli on baking sheet (I usually line with foil for quick clean up after). Sprinkle broccoli with Cavender’s seasoning and red pepper flakes. Place in oven and roast until almost crispy. My oven takes about 15-20 mins. A perfect veggie side with Beer Chicken shredded over 1/2 cup Basmati rice or quinoa. Low sodium, high in protein and good carbs… Pretty much the perfect meal!


Spin Ya’ Later Y’all!

A Dizzy Chick’s “Go-To” Low Sodium Eats


What’s up Dizzy and Non-Dizzy Peeps?!?!

I hope the week is treating y’all well so far!¬† This dizzy chick is hanging on tight for a busy one!

Speaking of busy, I just realized that I hadn’t stopped to eat today… or better yet, my tummy was¬†screaming out in hunger!¬† You know, that embarrassing moment when everyone in the waiting room of the ENT’s¬†office could hear the gurgling¬†….and then they¬†look at you¬†like “get some food”! In that moment I realize that¬†I did not pack¬†a low sodium snack..¬†hands over face moment indeed!¬† And anyone with Meniere’s Disease or¬†simply cutting back their sodium intake knows how hard it is to find a snack or a meal of convenience¬†that¬†is low sodium.¬† It’s like a wild goose chase¬†when¬†not prepared! And no one has time for chasing geese!¬† My unpreparedness is what led me to my next blog post!

I am often asked “what exactly can you eat because everything¬†contains salt?”.¬†¬†To answer:¬† Fresh foods mostly,¬†limited to no processed or genetically¬†modified foods¬†(the way we should all eat honestly).¬† And the doctor has instructed me to keep my sodium intake under 2,000mg per day. It’s¬†not¬†convenient or easy.¬† It sometimes requires¬†creativity and research, but it does become second nature. Just like driving that good¬†ole¬†manual transmission! Once you get used to the feel of the clutch and shifting gears, it’s just¬†apart of what you do!¬† I have been fortunate in that my family, my boyfriend and his family have been extremely supportive¬†when dining together.¬† They always make¬†an effort to¬†be¬†considerate of my dietary needs.¬†My boyfriend often comes across low sodium finds¬†and his¬†excitement to share¬†them with me makes me feel loved and supported.¬† We both LOVE food therefore¬†he understands¬†my struggle, at that means¬†everything to me.¬† But for¬†those outside of my close circle, it’s tough for people¬†to fully understand or relate.¬†¬†And¬†it’s not their fault if they are not aware. We have to educate as best we can and the purpose¬†of¬†my post is just that.¬† To create¬†awareness of the support Meniere’s sufferers need .¬† And also to encourage family members of sufferers to take¬†a little initiative in researching to better¬†understand¬†the disease¬†and the impact it has on your loved one.¬†And then you can show your support when needed.¬† Trust me, it goes a looooong way! ¬†And while the focus is awareness, I’ve decided to¬†share a few of my “go-to eats”¬†from my cabinets.¬†These are just a few,¬†believe it or not there are many.. too many for this post.¬†But by sharing a few, hopefully¬†it will¬†help you or your family¬†in keeping with the low sodium theme!

I have basically¬†researched and obsessed about what I will¬†eat for days on end, but the knowledge gained¬†is¬†priceless.¬†¬†It’s funny how we’ll put in the time and research when you¬†NEVER¬†want¬†to experience violent vertigo AGAIN! I may be a walking MyFitnessPal¬†database, but hey,¬†the result is less spins!¬† So goal achieved! When I’m traveling,¬†the “what will I eat”¬†task¬†becomes a little more daunting.¬† But what I’ve learned when dining out is,¬†YOU HAVE TO SPEAK UP!!¬†You¬†can’t be shy about asking for no salt or seasoning¬†and/or no pre-marinated meat. Tell them upfront¬†you need salt free, no seasoning or¬†have them put seasoning on the side¬†as many seasonings and marinades contain salt (MSG). I know that its¬†tough and makes you feel awkward (trust me I’m there with you!!). You may think people are looking at you like you¬†are¬†high maintenance¬†but so what!¬†It’s okay to¬†be¬†high maintenance if you want¬†to live vertigo free!¬†And I’ve honestly¬†found that dietary restrictions are way more common than we realize.¬† You are just not¬†aware of¬†how common¬†until it impacts you directly.¬† Many times the wait staff have reassured me that¬†I’m not alone. And I express my gratitude for that reassurance every time!¬†Eating low sodium is DOABLE!¬† It may not be as carefree as before, but as with life, all in moderation (yes, I hate that word too)…but it’s true!

Moving on to¬†some¬†of may favorite low sodium “go-to’s”….¬† I had forgotten “briefly” how much¬†research is required and will confess that I momentarily thought: “what¬†have I gotten myself into?”. BUT…. If it will keep at least one sufferer from spinning¬†over “what to eat” then I’ve done my job. The less stress, the less inflammation. The less inflammation, the less spins. You know the drill! So with that, from seasonings, to snacks, to meals, I’ve listed a few of my “trusty Go-To’s”.¬† These are in no particular order:

  1. Peanut Butter (it’s a food group right?!?!)
    • Jif¬†Natural Low Sodium Peanut Butter (2Tbsp)¬†= 80MG Sodium ¬†(Ha ha!!) I guess I told a fib!¬†There is “somewhat” of an order, PB being first priority always! Anyone that knows me knows that my addiction is REAL!
  2. Seasonings (there are many, these are just may favorites):
    • Cavender’s Greek Seasoning – Salt¬†Free (my new favorite!)
    • Mrs. Dash Garlic & Herb Seasoning – Salt Free
    • Honey & Fresh Lemons¬†and¬†Limes –¬†Sodium Free
    • Apples & Cinnamon – Sodium Free
    • Crushed Red Pepper Flakes – Sodium Free
    • Garlic Pepper – Sodium Free
    • White and Apple Cider Vinegar – Sodium Free
  3. Snacks (Fruit, Veggies, Nuts and even POPCORN & CHIPS!):
    • Banana = 1mg¬†Sodium (with 1 tbsp peanut butter¬†41mg¬†Sodium total using Jif Natural Low Sodium)
    • Fuji Apple¬†= ¬†0mg¬†Sodium (with¬†1tbsp¬†peanut butter 40mg¬†Sodium total using Jif Natural Low Sodium)
    • Publix¬†Carrot Sticks (3 oz) = 65mg¬†Sodium
    • Terra Real Vegetable Chips, Sweet¬†Potato, No Salt Added (1oz, 17 chips) = 10mg Sodium
    • Levant Falafel Chips, Original (1oz, 10 chips) = 70mg Sodium
    • Skinny Pop (1 cup) = 20mg Sodium
    • Larabar¬†Blueberry Muffin (1 bar) = 5mg sodium
    • Blue Diamond Oven Roasted Dark Chocolate Almonds (1oz, 24 nuts) = 35mg Sodium
    • Archer Farms Roasted Jumbo Cashews Unsalted (1oz, 1/4 cup) = 0mg Sodium
    • Archer Farms Unsalted Raw Almonds (1/4 cup) = 0mg Sodium
    • Bamboon¬†Lane Crunchy Rice Rollers (Costco -1 roller) = 5mg Sodium (add a little peanut butter!)
    • Emerald Cinnamon Roast Almonds (1oz, 1/4 cup) = 45mg Sodium
    • Wild Roots Coastal Berry Blend (Costco, 1/4 cup) = 60mg Sodium
    • Dannon¬†Light & Fit Greek Vanilla Yogurt (1 container) = 50mg Sodium
    • Sabra Hummus¬†Classic (2tbsp) = 130mg Sodium
    • Newman’s Own Salsa Medium (2tbsp) = 65mg Sodium
  4. Bread (Note: Breads are loaded in sodium, I choose to only eat one slice a day IF that)
    • Ezekiel Sprouted 100% Grain Bread, Cinnamon Raisin (one slice) = 60mg Sodium
  5. Deli Meats (Note: Deli Meats are also loaded in sodium, make sure to read labels to understand what you are eating):
    • Boars Head No Salt Added Oven Roasted Turkey Breast (2oz) = 55mg¬†Sodium (I add Cavender’s Seasoning to flavor)
    • Boars Head Deluxe Low Sodium Oven Roasted Beef Cap-Off Top Round (2oz) = 80mg¬†Sodium (So much natural flavor no seasoning needed!!)
  6. Main Dishes & Sides:
    • Chicken Breast No Salt, No Seasoning (4oz) = 50mg Sodium
    • Butterball¬†Ground Turkey (4oz) = 95mg Sodium
    • Filet Mignon No Salt, No Seasoning (4oz) = 64mg Sodium
    • Kirkland’s Tilapia Loins (Frozen 4oz) = 25mg Sodium
    • Salmon Filet No Salt, No Seasoning (4oz) = 69mg Sodium
    • Kirkland’s Oven-Dried Organic Roma Tomatoes in Olive Oil (1tbsp) = 30mg Sodium (very good heated and topped on chicken, beef, pork or fish)
    • Spaghetti Squash Baked (1 cup) = 17mg Sodium (I used this in substitution for spaghetti noodles)
    • Sweet Potatoes (1 Medium) = 72mg Sodium
    • Asparagus (4 spears) = 8mg Sodium
    • Eat Smart Broccoli Florets (3oz) = 25mg¬†Sodium (we usually roast in olive oil and garlic powder or Cavender’s)
    • Mariani¬†Blanched Slivered¬†Almonds No Salt (1/4 cup) = 0mg Sodium (my boyfriend uses these with honey on top of the Salmon Filet, super yummy!)
    • Uncle Ben’s Brown Basmati¬†Rice (1 cup) – 0mg¬†Sodium (you can add a little Cavender’s or¬†unsalted butter for flavor)
    • Bob’s Red Mill Quinoa (1/4 cup dry) = 10mg Sodium
    • Avocado Slices (1/2 cup Slices) = 5.1mg Sodium (mash them up for some yummy guac!)
  7. Breakfast Options:
    • Egg Whites (2 whites) = 110mg Sodium
    • Ezekiel Sprouted 100% Grain Bread, Cinnamon Raisin (one slice) = 60mg Sodium
    • Kashi¬†Whole Wheat Blueberry Waffles (1 waffle) = 170mg Sodium
    • Quaker Instant Oatmeal, Original Flavor¬†(1 pack) = 75mg Sodium¬†(I add peanut butter to warm oatmeal and fruit, usually banana, strawberries, blackberries or blueberries
  8. Dairy (I really don’t do a lot of dairy, but there are some alternatives):
    • Silk Pure Almond Milk – Unsweetened Vanilla (1 Cup) = 160mg Sodium
    • Swiss Cheese (1 Slice – 1oz) = 53.8mg Sodium
    • Fage¬†Greek Yogurt (1 Cup) = 85mg Sodium
  9. Candy (be careful with sugar as it also promotes inflammation, beware…baked goods are loaded in sodium):
    • Ghiradelli¬†72% or 86% Dark Chocolate Squares (1 square) = 0mg Sodium
  10. Protein Powder:
    • ProtiZyme¬†Peanut Butter Cookie (1 Scoop) = 49mg Sodium

You will likely find that my list is more convenience based.¬† That is purely based on my busy, jet-setting lifestyle.¬† Much of the above can be made on your own with a food dehydrator and a little creativity!¬†Also to reiterate, the common theme above is¬†eating clean…. the less processed and genetically modified, the less inflammation and ultimately….less spins!

Good luck¬†to all my brothers and¬†sisters out there in search of low sodium foods and recipes!¬†When in doubt, there is always PINTEREST!!!¬†(Hallelujer Y’all!)

Please note, I’m not perfect so you may find slight differences¬†in sodium content by brand.¬† I pulled my data from the¬†package labels themselves¬†and/or http://www.myfitnesspal.com.

Here’s to a healthier, dizzy-free year peeps!

Spin Ya’ Later Y’all!


Apple Baked Pork Chops


Happy Wet Sunday in the South Y’all!

It has literally poured all day, just plain gloomy.¬† For me, there is something peaceful about¬†hearing the rain fall.¬† Especially when it’s chilly out!¬† It makes me want to cuddle up with my Italian Greyhound, watch a movie, football or simply scroll through Pinterest (planning my dream¬†home or my next outfit – admit it ladies, we all do it!).¬† Anything mindless and restful!

Which led me to today’s post…Dizzy Free Eats (aka: Low Sodium).¬† That’s right!¬† When you’re in a cozy frame of mind, you crave cozy meals!¬† For those suffering Meniere’s Disease, many comfort (cozy) foods are no longer a part of the equation without inconvenient modifications.¬†¬†And who wants inconvenience (aka: dizziness)¬†when you’re¬†feeling lazy and trying to get fully rested… NOT ME!¬† It also doesn’t help¬†that you’ve¬†been traveling and are officially down to the bare necessities.¬†¬†If you’re like me, you LOATHE grocery shopping!¬† There is nothing restful about the grocery store (cue Sweet Brown:¬†Ain’t nobody got time for that)!¬† It was time for¬†this dizzy chick¬†to get resourceful and use what she had!¬† Today’s freezer and cabinet¬†finds: ¬†pork chops, Fuji apples, green beans, brown sugar, cinnamon… SCORE!

After scouring¬†about the kitchen to find ingredients, my next step was an obvious one… Pinterest!¬† And boy did I luck up when I found this little gem:¬† Apple Baked Pork Chops!¬† Aaaaaahhhhhh!¬†¬†A cozy, delicious meal that has my house smelling like Christmas came early!¬† So #nomnomnom worthy, that I want to share with my fellow health conscious peeps, Meniere’s friends and just anyone who loves pork chops, cinnamon, brown sugar¬†and apples!¬† Recipe credit goes to: http://www.completerecipes.com

Apple Baked Pork Chops:

Pork chops (one per person):

  • 5 apples, cored and peeled, sliced (I used 3 and did not peel)
  • 3 tablespoons of light brown sugar (I didn’t use 3 tbsp, apple and cinnamon give so much flavor)
  • 2 tablespoons of butter
  • Cinnamon
  • 1/4 teaspoon nutmeg (I did not have nutmeg, was good without)
  • salt¬†(I used Mrs. Dash)¬†and pepper
  • Preheat your oven to 375 degrees. In a casserole dish, spray the bottom with nonstick baking spray or olive oil. Lay your chops on the bottom of pan, without overlapping. Sprinkle with salt and pepper. Then lay the apples on top. I pile them up ‚Äď the more, the merrier. Sprinkle with the brown sugar, cinnamon and nutmeg. Top with tiny pieces of the butter. Cover and bake for about 45-60 minutes or until the pork is fully cooked. Enjoy every bite!

Spin Ya’ Later Y’all!



LIFTOVERS: Creamy Turkey Salad and Peppery Vinegar Sweet Potato Chips

Happy Saturday Y’all!

Here’s to the freakin’ weekend!!! Hope it’s been great and spin free for everyone thus far!

Speaking of the weekend…..What is the one thing that we all like to do and have in common over our weekends???? Eat, drink and be merry of course!!! I don’t think I’ve ever met anyone who doesn’t like to splurge a little…Splurging is fun!!! And splurging without the guilt, even better! That makes this weekend the perfect time to share my friend Rachel’s blog: http://www.baremidriffblog.wordpress.com!!

With the holidays fast approaching (face in hands moment), this means lots of parties, lots of food and little time (cue the anxiety!). What gifts will I buy, what will I wear, how will I feel, will the stress trigger the vertigo, what food will I prepare and then it suddenly registers… FOOD!!! (there goes the face back in the hands!). You’ve worked hard all year (or most of year) to be healthy, you have to keep your sodium under 2,000mg per day and the seasons of casseroles and fabulous desserts are upon you…Aaaaaahhhhh!!!

Now you are even more anxious thinking of the mindless eating that will ensue in the days ahead. Because you just HAVE to eat your traditional favorites….you only get them once a year, right?!?! I love that Rachel totally understands how I think (and probably how we all think to some degree). And that she fully relates in her blog. These foods are soooo delish yet they leave us feeling extremely guilty and for some of us, sick, when the indulging comes to a close.

With all of the above said, I’m super excited to follow Rachel’s blog as she reminds us of the importance of family, friends and the blessing of the holidays which is to “break bread” together . She reminds us that it is possible to enjoy the holidays without completely falling off the wagon with mindfulness and preparation. And for those trusty ole leftovers, they don’t have to go to waste! Through Rachel’s blog, we now have fun new recipes to incorporate them in the days to follow.

Throughout the month of November, Rachel will be sharing creative and healthy ways to utilize those Thanksgiving leftovers guilt-free!! That’s right, she is doing the homework for us, she is taste-testing, and will even be listing the nutritional content for her “LIFTOVERS”. Yummy, healthy, snacks and meals that are guilt-free and “gains-worthy”!! A little muscle never hurt “nobody”!!

As an NPC Fitness Competitor (NPC bikini division), Rachel has worked really hard to find work/life balance. She has learned when to be extremely focused and dedicated for her competitions but to also enjoy the things we love most… holidays and food! And let’s face it, most women would give anything to look like Rachel! And you can! It just requires hard work, dedication and balance. Take one look and you’ll see that her hard work is evident! Rachel is one of the sweetest gals you will meet. Always super engaging, thoughtful and willing to help! I’m thankful to know her and proud of her strength, dedication and willingness to help others find the same balance while chasing their dreams.

Rachel, I personally want to thank you for taking the time to share your recipes with your readers! It’s a lot of work to food-prep and research. I’ve learned this firsthand. You rock sista-frand!!!

And last, to my fellow Meniere’s Sufferers, Rachel was kind enough to include the sodium content under nutritional facts so that we may ALL enjoy…. even those with dietary restrictions! Pretty awesome I must say! That said, GO CHECK OUT HER BLOG!

Keep rocking it Rachel! You deserve all the success and blessings life has to offer! Love you!

I’m off to make some Peppery Vinegar Sweet Taters Y’all! Until next time….. stay dizzy free!

Spin ya’ Later Peeps!


Bare Midriff

It’s hard to believe the 2014 holiday season is upon us. Like, we’re there, people. My favorite component to any celebration is, without a doubt, the food! As a southerner, it’s in my bones. It’s a wonderful feeling showing up to a Thanksgiving or Christmas party with what you believe is going to be the best little hors d’oeuvre, entree, or dessert in the bunch.
Because really‚Ķif any female from the lower East tells you she isn‚Äôt competitive ‚Äėcome time for covered dish suppers, don‚Äôt trust her for one minute.
Holiday eating can bring both such excitement and anxiety to those of us trying to remain little-in-the-middle during the winter. I myself am earnestly attempting to step up my cardio/training these next two months to even out as much playing field as possible. Truth: you cannot out-train a poor diet. However, a combination of balance and a little ‚Äúpreventative maintenance‚Ä̂Ķ

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