Top Saltiest Foods You Should Avoid

Currently the American Heart Association recommends 1500 mg of salt daily or LESS. One measly little TEASPOON of salt has 2,300 mg of sodium. So what? Why does it matter? According to the CDC, the average american consumes almost 3500 milligrams of salt a day. That is over double what we should be consuming. The biggest concern with a high sodium diet is high blood pressure. Over years, high blood pressure can lead to major health problems such as kidney damage, vision loss, stroke and heart failure. Changing your eating habits now can have a big impact on your future health.


So How on earth are you ever going to kick your dearest companion…SALT?

The two biggest places we consume our salt from is processed foods and eating out. Look up any package of Pasta Roni or Hamburger Helper and you will be astounded by the amount of salt. How about a jar of Salsa? You would be surprised the foods that can be loaded with salt, and dont even bother picking up a package of ramen noodles again. One package of ramen noodles contains over 1500 mg of sodium!

So first, what are the saltiest foods one should avoid when trying to achieve a low sodium diet?

1. Fast food. Just a simple double cheeseburger and fries will set you back 1230 mg . In fact eating out in general is going to put a lot of sodium in your diet. Try to look at the sodium content of the menu before ordering. Items that have to be made fresh will probably be your best bet.


2. Table salt. Of course you knew this was coming. Just dont even add it to your food when you cook. Stay away. In fact did you know that baking soda and baking powder are also high in salt? For some salt alternatives, check out my other article here!



3. Dressing and Sauces. Now I’m taking away your SAUCE? I know I know it breaks my heart too. Your beloved terayaki sauce, soy sauce, fish sauce and steak sauce are all packed with sodium. Time to get with the kids and start singing “Let it go” as you clean out the cabinets.


4.Cured meat. Meat is cured with SALT! Our favorite foods such as salami and bacon are now a rare treat. This also applies to many of the cold cut varieties we use on our sandwiches. Welcome to the world of adulthood. Might as well pass the bacon to the dog.


5. Pickeld foods. Relish, saurkraut, pickles, jalapenos. All of these foods are processed with salt and carry a hefty sodium content. Try to eat in moderation.


6. Canned foods. Canned beans, veggies, pretty much all canned foods are going to be loaded with salt. Try to stick with frozen vegetables and raw beans ( I know I know its no fun to cook them yourself). If you must use canned veggies or beans, I recommend rinsing them lightly in a strainer if you can. Other canned items like soups and broths may have lower sodium options, which is always worth a try.


7. Roasted nuts and seeds. Sunflower seeds, pumpkin seeds and many nuts are salt roasted and can pack a hefty salt punch. Try eating pre shelled sunflower seeds, or unsalted/raw nuts.


8. Packaged soups. This is your typical ramen noodles, cup of noodles, maruchen ramen. So easy. So cheap! Its hard to stay away! However, simply cooking the noodles themselves without the sauce and making your own seasoning might be a better option.

The bottom line is, if you want to reduce the sodium you are consuming, these saltiest foods have to be eaten in moderation or avoided completely. Drinking plenty of water, using salt alternatives and eating foods high in potassium can help combat high blood pressure and the many complications that stem from it.

Happy Eating!


Vegetarian Feta Spring Salad



20140509_154419[1]One request I keep getting is to post more salad ideas. It can get very boring eating the same old salad day after day and expecting to stick with this so called “healthy eating.” Well I am here to help you with that journey, because I too, have a hard time with salads unless you buy it in the package. I am picky, and I never seem to have all the right ingredients to make it work.

So we will start with the Feta Spring Salad! This Salad is a quick yummy salad that you can take with you on the go to work, or make for a nice side salad with dinner. This salad keeps you surprisingly full, so it is a great high protein, calorie cutting meal.


  • 20140509_153730[1]1 handful of salad spring mix ( I prefer Organic as it is usually the same price!)
  • 1/3 diced tomato
  • 4-5 chopped baby carrots
  • handful of chopped peanuts
  • sprinkle of black pepper
  • Sprinkle of feta cheese
  • 1 tbs olive oil
  • 1 tbs balsamic vinegar

This salad is best prepared in a container with a lid so you can shake it all together and mix the dressing really good! Start with your spring mix in a bowl and add the diced tomato, baby carrots, nuts, feta and pepper and mix. Then add your olive oil and balsamic vinegar, sprinkling them all around the salad. Secure a lid over the salad bowl (or a small plate) and shake it all up! This salad is completely vegetarian, and is vegan without the feta.

Happy Eating,

~ HealthyGirl

What variations have you tried on this feta spring salad to spice it up? Comment below!


Easy Homemade Egg Drop Soup

egg drop & stir fry

So I’ve been saying for quite a while now that I want to make my own homemade egg drop soup. I love it so much I could eat it every day! Here is a quick, easy egg drop soup recipe that has basic ingredients you can probably find laying around your kitchen. It is bound to make your taste buds sing!

I Paired mine up with a chicken stir fry, which I will also share the recipe to. This is an easy quick dinner that is low in fat and super healthy!

Total cook time: 15 minutes

4 cups low sodium chicken broth
1/8 teaspoon ground ginger
1/3 bundle chopped fresh chives
1/4 teaspoon salt
1 1/2 tablespoons cornstarch
3 eggs

Pour 3 of the 4 cups of chicken broth into a large sauce pan.

Stir in salt, ginger & chives, and bring to a healthy boil.
In a small bowl, combine the remainder of the broth and cornstarch until you get a creamy lump free texture.

Stir in the starch mixture to the saucepan slowly.
In a small bowl, whisk the eggs with a fork, then drizzle into the sauce pan a little at a time, stopping frequently.Turn off the heat and Voila!

I also paired this recipe with a quick chicken stir fry.

Total cook time: 20 minutes
1 small onion sliced
1 green bell pepper cut in strips
1 red bell pepper cut in strips
20ish baby carrots quartered long ways
2 lg chicken breasts
1 tbs soy sauce
1 tbs garlic powder or minced garlic
pinch of pepper
2 tsp olive oil

Cut chicken breast into small pieces and cook in a skillet with the olive oil. When the chicken is white and about done, add the garlic, soy sauce and pepper. Stir well. Then add all the veggies at once. Be sure to cook with the lid off to help the veggies stay somewhat crisp. Cook until the chicken is fully cooked and the veggies have reached desired consistency. (Cook longer for softer veggies…it wont hurt them) Serve over rice if desired.