I was out shopping yesterday for my kids and spent a while in the chips, crackers, etc. aisle.

When you take the time to read the labels, it really is enlightening. The amount of calories in most chips, either baked or prepared the traditional way, is huge.

I mean, for many chips, 14 chips can equal anywhere from 130-150 calories. You could eat 14 chips in two minutes.

I bring this up as I have had a number of women in my office lately, struggling with their weight and honestly saying that they tend to binge on salty, crunchy food.

Then I was flying the other day, and once again, the Red Carpet Club had small bags of Sun Chips, which I love. When you open the 140 calorie bag, there are VERY few chips in there.

So, my point. Careful with these foods. Not only are they high in calories, but they rob your body of water AND they cause inflammation internally. Eat them sparingly.

Jim

According to USA Today, “7 out of 10 American adults are advised to consume less sodium, but few do, a study by researchers at the Centers for Disease Control and Prevention shows.”

The article goes on to say that the government’s general recommendation for sodium is no more that 2,300 milligrams a day, yet the average American consumes 3.500 milligrams or more, some WAY more.

If you are over 40, have high blood pressure or are African American, you should consume no more than 1,500 milligrams. That’s two-thirds of a teaspoon!

For the record, many low-fat or low-calorie products contain more sodium. You should carefully read labels. Did you know that one 6-ounce can of water packed tuna contains almost 1,000 milligrams? The way to get around that is to place the tuna in a strainer and rinse it under water.

Most canned goods possess a great deal of sodium, even things that I like such as refried beans.

So, in addition to reading labels regarding calories per serving and serving per container, look at your sodium and everyone, please stop with the salt shaker.

Parents, I notice that when a parent salts their food, odds are that their kids will do the same. Caution.

Jim

This from Environmental Nutrition newsletter:

24 million Americans have diabetes, and the majority have type 2.

Those with diabetes have 4 times the risk of heart attacks or stroke – 65% of all people with diabetes will die of a heart attack or stroke as a result of the high sugar levels in the blood that increases blockage in blood vessels and impairs blood flow.

Loss of vision, because high sugar causes small blood vessels around the eye to swell and leak, leading to damage.

One in three with diabetes will develop kidney failure, because elevated blood sugar levels causes the kidneys to work overtime.

What can you do?

Get your numbers and track them religiously.

Eat the right, low-glycemic diet, and that means NO processed carbohydrates, juice or sugary drinks and instead eat lots of the right fruits and vegetables, lean protein (limit eggs) and only whole wheat carbohydrates in limited quantities.

Lose weight and perform lots and lots of strength training.

Jim

I use Whole Foods and other grocery stores in Chicago, New York and LA for prepared foods.

Lately, I have been noticing that everything is shining more than usual, which means more oil is being used.

If you are buying anything already prepared, PLEASE take a moment to look at it and ask, if possible, how it is prepared. I think that in a desperate attempt to sell more high margin food, some store may be upping the oil to try to up the taste.

Unfortunately, more oil means many more calories.

Don’t forget what I recently said – Dr. Oz said one tablespoon of olive oil is all that you need.

Jim