Savvy Snacking

Source:  Mintel

If you like to snack daily, you are among friends.   A recent survey conducted by Mintel uncovered that:

Interestingly, about 1/3 of those surveyed are snacking on healthier foods than they did last year, but the majority of those in the study wished that they had more healthy snack options, specifically nibbles that are both nutrient-rich and calorie controlled.

Savvy snacking between meals can be very waist-friendly if the planned snack contains protein, fat and/or fiber – food components that help you feel fuller longer.  This can help you avoid becoming so hungry during the day that you impulsively over-consume calories at the next meal.  Cutting total daily calories will help you shed excess weight.

Here are my top 5 healthy, savvy snacks that take little, if any, preparation:

Olives:  A staple of the heart-healthy Mediterranean Diet, savoring black or green olives mid-afternoon can help you pleasantly feel as though you are in Sicily rather than staring down ugly monthly reports.  Ten small olives provide a mere 37 calories of heart-healthy fat and some fiber, as well as iron, a mineral many women are falling short of daily.  Bonus Tip:  Add an ounce of a light cheddar cheese to this snack to add some tummy-filling protein and bone-strengthening calcium.

Nuts: Don’t leave home without them as this perfect snack provides protein, healthy fats, and fiber.  Keep to an ounce serving, which is the equivalent of a petite handful.  Bonus Tip: Research suggests that high-fiber almonds may actually contain 20 percent less calories than previously thought.  It appears their rigid cell structure prevents some of the calories in the nut from being absorbed.  If you can’t absorb it, the calories don’t count.  In essence, your mouth enjoys it, and your hips avoid it.

Navel Oranges: These Mother Nature, sweet-as-candy gems are rich in hunger-satisfying fiber (almost 4 grams) while meeting your daily need of vitamin C.  When on-the-go, bring along a high fiber, 70 calorie navel orange for a snack that will fill you up before it fills you out. Bonus Tip:  Pack the orange in a sandwich baggie so that you will have a pouch to collect the uneaten rinds.

Red Peppers and Salsa:  Since most Americans fall short of their daily vegetable needs, this is an easy fix to this problem.  At a mere 35 calories, a fiber-rich red pepper can sweetly replace higher calorie chips.  Dunk the pepper in ½ cup of a salsa for a zesty afternoon snack for less than 70 calories.  Bonus Tip:  Quarter the pepper to create hefty wedges that double as a spoon to scoop up the salsa.

Popcorn: Who knew that popcorn was a wholegrain and provides 5 grams of tummy-filling fiber for only 100 calories, the equivalent of 5 cups popped?  This warm and cozy, crunchy snack is perfect to fight the afternoon hungry horrors. Bonus Tip:  If you can entice everyone in your office to synchronize their afternoon microwave popcorn popping, your office would smell ridiculously delicious.  Double Bonus Tip:  Purchase the 100-calorie snack pack to control your calories or share a larger bag with your co-workers.

Be well,
Joan


Twitter:  @JoanSalgeBlake 

The Secret Weapon in Kids Sports

As a mother  of a serious baseball player from tee ball through college, I spent more time (and money) focusing on getting him pitching and hitting lessons off the field to help his on-field performance than I did on what he was eating prior to the game.   I may have struck out on this one.

According Jill Castle, a registered dietitian nutritionist (RDN), mother of four athletic children, and author of Eat Like a Champion, “a growing, athletic child’s nutrient needs are different than a mature adult’s.  Coaches and parents often overlook the importance of good nutrition for youth sports so these athletes do not eat to compete.  Rather, they are slowed down by poor diets, inadequate calories, and wrong foods, which can affect their performance and long-term health”.

While there are tons of research-based nutrition resources for adult athletes, the adolescent athletic market is very sparse as the research is just beginning to occur.  This is mind boggling when you consider that there over 35 million seven to 17-year-old kids who play recreational and/or organized sports, according to the National Sporting Goods Association.

Castle wrote her book to not only help parents and coaches adequately feed their growing athletes but also because the emerging research conducted with young athletes is alarming.   A study of competitive adolescent swimmers uncovered that, on average, the youth fell short on bone-strengthening calcium and vitamin D during this critical, bone-building time.   Another study of female youth soccer athletes did no better in meeting their daily needs of these two nutrients and many also fell short of their dietary carbohydrate needs.  Carbohydrates are the key fuel needed during athletic competition and are found in abundance in grains, fruits, vegetables and dairy foods.

One of the biggest myths in youth sports, according to Castle, is that parents think that they don’t have to worry about the child’s weight if he or she is active.  This isn’t true.   Research looking at the diets of youth sports participants revealed that these kids were chowing down more fast foods and sugary beverages than those who didn’t participate in sports.   Just take a peek inside a concession stand and you will see that you don’t even have to leave the sporting event to find these less nutritious foods.   The kids are eating them as post-recovery foods on the way home in the mini-van.

Unfortunately, the latest research suggests that kids who frequently eat fast foods and drink sweetened beverages are at a higher risk of becoming obese.  Since eating habits are developed early in life, when the organized sporting activities end, the weight may begin to pile on, if the calories aren’t also reduced in the diet to offset the inactivity.  An overweight young adult is at a higher risk of becoming an obese adult as he or she ages.

If you have an athletic child, paying attend to good nutrition may be one of the best kept competitive secrets during this active growing period and beyond.  For personalized advice, consider meeting with a RDN who specializes in pediatrics and sports nutrition.  You can find one here at the Academy of Nutrition and Dietetics.

Personally, I wish Castle’s book was available decades ago.  I would have read it during my son’s pitching and hitting lessons.

Be well, Joan

Twitter @JoanSalgeBlake

German Chamomile Essential Oil

Chamomile is incredibly popular, but there're two types - Roman chamomile and German chamomile (3 if you count blue tansy). Here we'll look at German chamomile essential oil and get into its properties, benefits and even a few uses of the oil.

Quick Glance at German Chamomile Essential Oil

Pros: German chamomile oil is anti-cancer, anti-inflammatory and antimicrobial. And it can help with wound healing and acne.

Cons: -

Precautions: German chamomile oil is very mild but you should still check with your doctor before using it.

German Chamomile Essential Oil Properties

Here are a few properties of German chamomile oil you should probably be aware of.

Name

German chamomile has quite a few names. You may see it sold as wild chamomile or blue chamomile. And it has multiple botanical names too but Matricaria chamomilla and Matricaria recutita are the most common ones.

You should verify these botanical names when buying this essential oil. Also, keep in mind Roman chamomile has these botanical names: Chamaemelum nobile or Anthemis noblis.

Color & Scent

You'll find German chamomile essential oil has a wonderful deep blue color, similar to blue tansy and yarrow essential oils. The oil also has a pleasant smell, similar to straw.

Compounds

There is tremendous variation in the quantities and compounds in German chamomile essential oil. But, for the most part, the oil contains chamazulene (which is responsible for the oil's blue color), alpha-bisabolol, alpha-bisabolol oxides, alpha-farnesene, beta-farnesene, farnesol and germacrene-d.

These compounds may have complicated names, but they are the reason for all the benefits of German chamomile essential oil.

German Chamomile Essential Oil Benefits

Here are just a few benefits of German chamomile essential oil for you to consider.

1. It is antioxidant

There are several studies proving German chamomile has antioxidant benefits.

You may know free radicals are harmful compounds that can damage your cells and potentially cause wrinkles, age spots and even cancer. But antioxidants neutralize these free radicals and so reduce the likelihood of skin damage due to free radicals.

Vitamins C and E are powerful antioxidants that are used in many beauty regimes. Interestingly though, several studies including these 2010, 2014 and 2015 studies found German chamomile essential oil and its components have relatively the same antioxidant activity as these vitamins.

How amazing is this oil?! The studies went further to show chamazulene and bisabolol were the compounds responsible for the oil's radical scavenging, antioxidant benefits.

2. German chamomile oil inhibits cancer cells

Again, there are quite a few studies proving these German chamomile oil benefits. One in vitro study tested ten essential oils (including lemon, grapefruit, cinnamon and thyme) on human prostate, lung and breast cancer cell lines. The results were incredible. They showed chamomile oil inhibited the cancer cells, even at very low concentrations (of less than 0.1%)!

3. It is anti-inflammatory

The anti-inflammatory benefits of chamomile has been well established for several decades. And a 2009 study determined alpha-bisabolol is the main compound responsible for this benefit.

4. German chamomile essential oil eases pain

Besides being anti-inflammatory, German chamomile oil may help with pain relief. A 2014 animal study used a modified 'paw-pressure' test conducted on rats to prove these effects. And the study went further to suggest bisabolol oxides were the compounds responsible for these possible benefits.

So use German chamomile to ease tired, aching muscles and inflamed joints.

5. It helps with wound healing

Another animal study done in 2010 looked at the effects of German chamomile extract applied topically to the wounds of Wistar rats. The results showed the extract helped to reduce the wound area faster and assisted with overall wound healing.

Way to go chamomile!

6. German chamomile oil for acne

Acne is typically the inflammation of the sebaceous glands. And the bacteria Propionibacterium acnes is one of the many causes of acne. It can damage your glands and causes acne scars to form. So getting rid of the bacteria is imperative to clearing up your acne.

Well, German chamomile essential oil will definitely help!

It's anti-inflammatory and has been shown in (a 2010 study) to kill the bacteria.

The study actually tested 10 popular essential oils like ginger, lemon, grapefruit, thyme and cinnamon. The results were remarkable. They showed very little oil - in the order of a 0.125% concentration - was needed to kill the bacteria, Propionibacterium acnes.

Isn't German chamomile essential oil amazing?

7. It's antibacterial

This should go without saying, given the study mentioned above! But you should know the study showed german chamomile oil had stronger bactericidal activity than grapefruit, lemon and ginger essential oils.

8. It is anti-fungal too

Besides being antibacterial, german chamomile also has great anti-fungal benefits. A 2012 study demonstrated these benefits.

It used the oil on 10 fungi species, some of which are responsible for athlete's foot, jock itch, and nail infections. The results were excellent! German chamomile oil was able to inhibit all fungi species tested. And the researchers suggest this oil would be excellent in antifungal treatments for dermatophytosis and other fungal infections.

So if you got athlete's foot, nail infections or any other fungal related skin problems, reach for German chamomile oil.

9. German chamomile is also anti-viral

German chamomile oil benefits also include anti-viral effects. That is according to a 2008 study.

The in vitro study tested the inhibitory effects of several essential oils including anise, ginger and sandalwood on the herpes simplex virus type 2 (HSV-2). All oils showed tremendous virucidal activity with concentrations under 0.01%.

But the study singled out chamomile essential oil as a promising candidate for developing a topical antiviral agent for the treatment of herpes genitalis. Amazing right!

10. It is insecticidal

This is quite a list of the benefits of German chamomile essential oil. But there's one more! It has insecticidal properties, although it isn't as powerful as say camphor or peppermint essential oils.

A 2009 study demonstrated these moderate effects. It tested five essential oils (camphor, onion, peppermint, rosemary and chamomile) on flies and the buffalo louse. While camphor showed the most potent insecticidal properties, chamomile at a median concentration of 19% was lethal to the insects tested.

The oil also showed repellent and ovicidal activities.

And there it is - the proven benefits of German chamomile oil.

German Chamomile Essential Oil Uses

German chamomile essential oil benefits are truly extensive and impressive. But let's look at the uses of German chamomile oil.

Inhaling

You can add a few drops of German chamomile oil to your diffuser to get a wonderful straw-like smell.

And you can add other essential oils too. German chamomile blends well with Roman chamomile (obviously!), bergamot, geranium, lavender, jasmine, ylang ylang and clary sage essential oils.

Massaging

As with all essential oils, you must do a skin patch test to see if you are allergic to German chamomile oil.

To do this, simply add 2-3 drops of the oil to a carrier oil (like jojoba or coconut oil) and dab a little of this mixture onto the inside of your elbow or behind your ears. Check those spots for any burning, redness or irritation. If you don't notice anything, then you aren't sensitive to German chamomile oil and can use it on your skin.

Also, you can add a drop or two of the essential oils mentioned above to the mix in order to create a wonderful massage blend.

More Precautions

There are several studies (including this 2011 one) that shows German chamomile oil is not genotoxic (i.e. doesn't affect your cells and DNA). That means it is a pretty mild oil.

But you should still get the OK from your doctor before using German chamomile essential oil, especially if you are pregnant or nursing.

Get German Chamomile Essential Oil:

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Return your nails to a youthful wellness using Evoke Aromatherapy's Nail Support Essential Oil Blend

Hey don't be shy about it…. lots of people have nail fungus.  Many of them don't do anything about it and many more keep it covered up with nail polish so they don't have to see their yellowing nails.
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Is Your Fav Restaurant Making You Fat?

Source:  CDC

I just love nutrition research.  This month, a study uncovered that when you are eating out at a restaurant, you are more likely to over-order and consume about 185 calories more than you would if you were cooking dinner at home.   Today, a study being presented at the 2015 Society of Nutrition Education and Behavior annual conference uncovers how to solve this dilemma.

Researchers from the Cornell Food and Brand Lab are presenting a 10-point Restaurant Scorecard for Healthy Dining, which they have shown to be an effective tool for measuring how well a restaurant is watching your back (or in this case, your waist) by helping you make healthier choices when dining out.    Lead researcher, Brian Wansink, PhD and author of Slim by Design: Mindless Eating Solutions for Everyday Life, along with his fellow Cornell researchers, created this scorecard based on previous research and principles of behavioral science.  In this recent study, they validated that this nifty tool effectively enables diners to easily rate if the restaurant has menu options that allow them to enjoy a delicious meal without caloric regret at the end of the meal.

Here are three of the ten questions on the scorecard that rate the healthfulness of the restaurant.  The more “yes” answers, the higher the rating, and the kinder the restaurant is to your waist:







According to Wansink, “the first item the diner sees on a menu is three times more likely to be ordered than the fifth item.”   So if the lean grilled chicken, poached salmon, and vegetarian entrées are listed before the deep-fried fish and chips and fatty 12-ounce prime rib, you are more likely to order one of the top three lower calorie meals.

Who among us hasn’t dipped into the bread basket or gobbled those warm tortilla chips just because “they were there.”   Let’s face it: if they were never brought to the table, these extra calories would be out-of-sight and out-of-mind, and more importantly, out-of-your-mouth.

According to Wansink, if you are reminded that you can take leftovers home before you start chowing down your meal, you will be more likely to eat only 75 percent, or even less, of what is on your plate.   Without the reminder, you may clean your plate because you want to get your monies worth.   This attitude may be good for your wallet, but it is not necessarily good for your waist.

Here’s the link to the online scorecard.  The researchers are currently in talks with a major restaurant app to bring the scorecard to your smartphone.  Knowing a restaurant’s Healthy Dining Scorecard rating in advance could help you decide where to make your next dinner reservation so that you can dine out and better manage your weight.

I will be downloading the app as soon as it is available.

Be well, Joan

Twitter:  @JoanSalgeBlake

Jojoba Oil

Jojoba oil is an incredibly popular carrier for essential oils. And it has its own unique skin and beauty benefits. See the properties, benefits and uses of jojoba oil for hair, skin and more.

Quick Glance at Jojoba Oil

Pros:
Jojoba oil is excellent for almost all skin types and has great anti-inflammatory benefits. These benefits help jojoba oil with wound healing, skin infections and even acne.

Cons:
Jojoba oil has a relatively low comedogenic rating (2 out of 5). That means it can cause acne but it isn't as bad as coconut and wheat germ oils. Some (especially those with acne prone skin) do experience redness and breakouts due to jojoba oil.

Precautions:
Jojoba oil is considered a pretty safe oil. If you're allergic to jojoba, you should steer clear of the oil and if you aren't sure do a patch test first. This is especially important if you have acne prone skin.

Jojoba Oil Properties

You may want to know some of these properties of jojoba oil (pronounced ho-HO-bah).

Botanical Name

The botanical name for jojoba is Simmondsia chinensis. Like all essential and carrier oils, verify this name before buying the oil.

Color & Scent

In its purest form, jojoba oil is golden in color and has a slightly earthy smell. It's also available in a refined form too.

Refined jojoba oil tends to be light yellow to even colorless and barely has a scent.

Texture

Jojoba oil is generally light and absorbs well but can sometimes feel a little thick. Actually, jojoba isn't really an oil. It's more like a liquid plant wax and it has similar properties to the oil your own skin produces.

That's why jojoba is incredibly popular and can be found in so many skin care and beauty products.

Compounds

The compounds in jojoba oil are eicosenoic acid which makes up about 70% of the oil, docosenoic acid (16%) and oleic acid (14%).

These compounds are responsible for the incredible benefits of jojoba oil.

Jojoba Oil Benefits

There's a lot of talk about what jojoba oil is good for. But what's hearsay and what's proven? Let's look at some jojoba oil benefits for skin, acne, hair and more.

1. Jojoba oil is similar to sebum

You know the oil your skin produces? Well, that's sebum and your body secretes it to waterproof and lubricate the skin.

Interestingly, jojoba oil's wax like structure makes the oil pretty similar to sebum. And scientists have even used it (along with triglyceride, fatty acid and squalene) to formulate synthetic sebum (in a 2009 study). This synthetic sebum essentially mimic the properties and behavior of human sebum.

Jojoba oil's similarity to sebum is the reason why the oil is used in so many commercial cosmetics today.

2. It's occlusive and moisturizing

Just like sebum, jojoba oil is occlusive and waterproofs your skin. That means jojoba creates a moisture barrier which prevents water loss via the skin.

This water retention prevents your skin from getting dry and dehydrated thereby keeping it plump, healthy-looking and less wrinkly.

So use jojoba oil for great looking skin!

3. It may help with overly oily skin

Because jojoba oil is so similar to sebum, many believe it may help with reducing the over production and secretion of sebum. And, for those with very oily skin, this is certainly a welcomed benefit. BUT this hasn't been proven! That's why I said jojoba oil MAY help with oily skin.

4. Jojoba oil reduces inflammation

Jojoba oil has proven anti-inflammatory benefits which are well-documented in this 2005 animal study.

The study used a number of techniques to test the topical use of jojoba oil on rat models. The results clearly demonstrated the effectiveness of jojoba oil in reducing redness and inflammation in the rats.

So jojoba oil (especially when mixed with tea tree, rosemary or other anti-inflammatory essential oils) can help with red, irritated and inflamed skin.

5. Jojoba oil fights acne and lesions

Well actually, clay jojoba oil facial masks fight acne and skin lesions. That is according to a 2012 pilot study.

The researchers provided 133 participants with clay jojoba oil masks and asked them to apply it 2-3 times per week for six weeks. The participants were also asked to fill out questionnaires and diaries about their progress related to changes in the number of acne lesions on their face. Note, acne lesions are like whiteheads, blackheads (non-inflammatory), papules, pustules, and nodules (inflammatory).

After 6 weeks of using the clay jojoba oil masks, the participants saw (on average) a 50% reduction in the number of skin lesions they had. In fact, all types of lesions from whiteheads to nodules were significantly reduced. Amazing!

So you should try facial masks with clay and jojoba oil for acne and lesion-prone skin!

6. It's great for wound healing

Here's another incredible benefit of jojoba oil for skin! It can help wounds heal better and faster.

This 2011 study tested the wound healing properties of jojoba oil. The results showed jojoba oil helped wounds close faster. And the oil also stimulated collagen, an essential protein for skin repair.

7. It helps with other skin problems

Besides the jojoba oil benefits mentioned above, this 2013 study also suggests jojoba oil can be used for several skin conditions including skin infections and skin aging. And the oil helps your skin better absorb topical drugs and other medication.

8. Use jojoba oil for hair too

Apart from skin, human sebum also coats your hair and so provides a moisture barrier for your hair follicles too. And jojoba oil is (again) so similar to sebum. So naturally, you can use jojoba oil for hair to keep it well-moisturized and conditioned.

9. Especially when straightening your hair

Yep! Jojoba oil is proven to protect your hair when you're straightening it.

A 2008 study tested jojoba oil as a conditioning agent for Afro-ethnic hair treated with thioglycolate-based straightening emulsions. When jojoba oil was mixed with the emulsion, the oil reduced protein loss, protected the hair thread and reduced breakage!

Summary

You see? Jojoba oil benefits are awesome for your hair and skin.

Where to Buy Jojoba Oil

Jojoba oil is really popular so you can get it in just about any department store, pharmacy, health and beauty store. So Trader Joe's, Walmart, and all these big stores will definitely have jojoba oil.

You can also buy the oil online through Amazon or your favorite essential oil site. Here are a few suggestions:

Jojoba oil is very stable so it has a really high shelf life. That means you can actually stock up on this oil. But remember to keep it in cool, dark and dry conditions to maintain its integrity (in moist conditions, it can get mold!).

Jojoba Oil Uses

So you've been through all the jojoba oil benefits for your skin, hair and even acne. Now let's turn to some uses of jojoba oil.

If you have never used jojoba oil before, you should start with a patch test to make sure you aren't allergic to the oil. If you don't experience redness or irritation, then great!

But don't start lathering the oil all over your face and body. While jojoba oil is mild, it is moderately comedogenic (2 out of 5 on the comedogenic scale). What that means is jojoba can cause acne and breakouts. So you have to test the oil properly if you have acne prone skin.

After the patch test, try a little jojoba oil on a small area of your acne-prone skin. And definitely try it in a place you can easily hide with your hair, scarf or top.

Use the oil daily for one to two weeks. If you don't see increased redness, skin lesions or acne, then you're all set! If you do find you are breaking out more then stop applying jojoba oil immediately! Use it on your non acne-prone areas instead.

When you've tested the oil properly, then you can try a few of these jojoba oil uses:

1. For the oil cleansing method: The objective of OCM is to use oil instead of harsh chemicals to clean your face. And the premise is dirt and sebum will easily mix with oil you apply to it. Jojoba oil is great for OCM because it is mild and similar to sebum. Simply add a few drops to your fingers and massage the jojoba oil on your face for several minutes. You can then cover your face with a warm cloth for another few minutes to open up your pores (this is optional). Once done, wipe your face with a soft damp cloth (microfiber ones are great). You can then splash cool water to close up those pores. And you're done!


2. For removing makeup: Cleansers and wipes aren't the only ways to remove makeup. You can try jojoba oil too. Just add a few drops to your fingers or a cotton pad and wipe the gunk off.


3. For massaging: Remember jojoba oil is a light, occlusive, and moisturizing oil. So it works really well as massage oil. And it's amazing for almost all skin types from sensitive to aging. You can also add a few drops of your favorite essential oils (like lavender and tea tree) to make an amazing massage blend.


4. For acne and skin problems: We've seen the jojoba oil benefits, especially the anti-inflammatory benefits. That means you can use jojoba oil to reduce redness, skin irritation and acne. But remember it is also comedogenic. So you have to test the oil properly before lathering it on. Also you can mix jojoba oil with acne-fighting essential oils like tea tree and lemongrass. One teaspoon of jojoba added to 3-4 drops of an essential oil (or 2 drops of each) will give a great blend to reduce acne. But remember to patch test this blend first.


5. For moisturizing your lips: Jojoba oil is a light, wonderful moisturizer for your dry, chapped lips. One to two drops applied to your lips will both moisturize and waterproof them.


6. For your hair: There are so many ways to use jojoba oil for hair. You can add a few drops to your conditioner for added conditioning (remember it's a conditioning agent). You can also massage the oil into your damp hair and scalp to moisturize and strengthen it and prevent breakage and split ends. Plus you can use it if you have ethnic hair, especially when straightening. Like in the study mentioned above, you can add several drops of the oil to your straightening products.


7. For hot oil treatments: There are many hot oil recipes for your hair. A pretty awesome one uses a 1:1:1 ratio of Jamaican black castor oil, almond oil, and jojoba oil. You can warm the mixture up and gently massage into your hair and scalp. You can also wrap your hair for a few hours before washing it out.

These are just a few of the many jojoba oil uses you'll come across. Try one or two or all of them and tell me why you love jojoba oil for your skin, hair, face and everything else!

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Photo credit: Katja Schulz

Are You A Sodium Sleuth?

Source:  CDC

If you are watchdogging the sodium in your diet, you are among friends.  According to a recent study by the Centers for Disease Control and Prevention (CDC), over 50 percent of adults living in 26 states, the District of Columbia, and Puerto Rico are actively trying to reduce their sodium intake.

This is good news as the latest conclusion in the Scientific Report of the 2015 Dietary Guidelines Advisory Committee is that reducing the sodium in your diet can prevent and reduce high blood pressure. 

American adults are consuming over 3,500 milligrams (mg) of sodium daily, which is way over the 2,300 mg upper limit recommended daily, and more than double the 1,500 mg that some folks, who are at a higher risk of getting high blood pressure, should be consuming.   If you are age 51 and older, African American, or have diabetes, high blood pressure, or kidney disease, you are in the higher risk group.

So, as a sodium sleuth, can you uncover which of the following is the number one source of sodium in the diet of Americans? 

a.    Dairy foods (milk, yogurt, and cheese)
b.    Condiments, gravies, and salad dressings
c.    Mixed dishes (pizza, burgers, soups, meat, chicken, and fish dishes, grain dishes)
d.    Fruit juices

Here’s your answer:

Source:  Scientific Report of the Dietary Guidelines Advisory Committee

It’s those mixed dishes, which include burgers, pizza, seasoned grain dishes, main dinner entrees, and soups that are the biggest sodium culprits in your diet. 

If these foods are routinely on your plate, snoop around the fast food establishment’s website prior to placing your order to find the lowest sodium option available.  When food shopping, check the Nutrition Facts panel on the label to compare the amount of sodium per serving among the different brands of mixed dishes available. 

I did some sodium sleuthing myself, and this is what I found:

A little snooping could go a long way in reducing the amount of sodium that you are eating.

Be well, Joan

Twitter:  @JoanSalgeBlake