Sodium Content of Selected Foods


Nature’s Path organic blueberry cinnamon flax cereal, 230 mg per three-quarter cup
No Name granola, 5 mg per one-third cup
Post Shredded Wheat (original), zero sodium
Kellogg’s Two Scoops raisin bran, 280 mg per cup
Post Shreddies, 150 mg per three-quarter cup (45 g)
General Mills Cheerios (has heart logo), 190 mg per cup (27 g)
Kashi organic cinnamon harvest, no sodium
Quaker Oats oatmeal, no sodium


Safeway Organics flax bread with Omega 3 polyunsaturates, 450 mg per two slices (85 g)
Eating Right low fat, less sodium whole wheat bread, 360 mg per two slices (85 g)
Eating Right 100 per cent whole grain, eight grain bread, 320 mg per two slices (85 g)
Wonder soft white loaf with fibre, 220 mg per two slices (63 g)
City Bread rye bread, 135 mg per 28 g slice
Safeway fruit and fibre muffin, 240 mg per muffin (76 g)
Nature’s Blend premium bagels, whole-grain, 430 mg per bagel (113 g)
Greek Style pita bread, 380 per 100 g pita
Bakery Counter white hot dog buns, 340 mg per 48 g bun


Bothwell old cheddar cheese, 190 mg per 2.5 cm cube (30 g)
The Deli Counter feta cheese, 290 per two tablespoons (30 g)
Kraft singles, 320 mg per single
Beatrice milk 2%, 120 mg per cup
Beatrice skim milk, 125 mg per cup


Orville Redenbacher’s Gourment Popping Corn, 310 mg per seven cups (popped)
Old Dutch Rip L chips, 230 per 25 chips
Rold Gold pretzels, 860 mg per 16 pretzels
President’s Choice mild salsa, 75 mg per two tablespoons
Lindt Madagascar 70 per cent dark chocolate, 15 mg per three squares (30 grams)

Fast foods

McDonald’s Big Mac, 1,020 mg per burger
Burger King Texas Triple Whopper, 1,990 mg per


Kraft rancher’s choice salad dressing, 120 mg per tablespoon
President’s Choice creamy cucumber dressing, 190 mg per tablespoon
President’s Choice balsamic vinegar, 5 mg per tablespoon
Unico balsamic vinegar, zero salt
Bertoli extra virgin olive oil, zero salt
Kraft Miracle Whip, 120 mg per tablespoon
Hellmann’s mayo, 95 mg per tablespoon
Hellmann’s half the fat mayo, 135 mg per tablespoon


Heinz ketchup, 140 mg per tablespoon
HP sauce, 160 mg per tablespoon
Maille Dijon mustard, 115 mg per tablespoon
Bull’s Eye sweet and sticky BBQ sauce, 300 mg per two tablespoons


Ocean Spray diet cranberry beverage, 60 mg per cup
No Name grapefruit juice, 30 mg per cup
Coke Zero, 40 mg per 355 ml can
Lipton Brisk lemon iced tea, 60 mg per 250 ml
Mott’s Clamato cocktail original, 620 per cup (250 ml)
President’s Choice tomato clam cocktail, 800 mg per cup
Campbell’s original V8, 480 per cup
Campbell’s low sodium V8, 135 mg per cup
Heinz tomato juice, 480 mg per cup

Processed meats

The Deli Counter smoked black forest style ham, 530 mg per two slices (55 g)
Primo Taglio summer salami, 950 mg per 12 slices (60 g)
Safeway Select original bacon, 230 mg per two slices (40 g)
Safeway Select sodium reduced bacon, 160 per two slices (40 g)
Harvest sliced back bacon, 650 mg per two slices (55 g)
Johnsonville Brats, original bratwurst, 1,070 mg per 135 g sausage
Maple Leaf Top Dogs weiners (original), 480 per 56 g wiener

Frozen convenience foods

The Gourmet Meat Shoppe frozen cheddar cheese beef burger, 700 mg per 142 g burger
Michelina’s spaghetti Bolognese, 820 mg per 255 g dinner
Hungry Man Backyard Barbecue, 2,040 mg per 455 g package
Stouffer’s veal parmigiana, 800 mg per 322 g tray
President’s Choice Red Curry Chicken, 950 mg per 350 g tray
Lean Cuisine meat lasagna, 540 per 274 g tray
Blue Menu herbal chicken, 570 mg per 290 g tray
VH Steamers chicken teriyaki, 810 mg per 283 g container
McCain rising crust pepperoni pizza, 750 mg, per one-sixth pizza (138 g)
Delissio rising crust deluxe pizza, 970 mg per one-sixth pizza (155 g)
Blue Menu roasted chicken and red pepper pizza (50% less fat), 400 mg per one-quarter pizza (103 g)


Heinz Deep Fried beans, 390 mg per half cup
Cloverlead yellow fin chunk light tuna in broth and oil, 150 mg, per 60 grams (drained); can is 170 g
Green Giant peaches and cream canned corn, 240 mg per half cup
Aylmer whole tomatoes, 290 mg per half cup
Aylmer whole tomatoes ‘no salt added,’ 20 mg per half cup
Classico tomato and pesto pasta sauce, 430 mg per half cup
Campbell’s Healthy Request vegetable beef with barley soup, 480 mg per cup
Campbell’s chunky chicken vegetable, 630 per cup (250 ml); a can is 540 ml
Bick’s garlic dill pickles ‘zero fat,’ ‘low calorie,’ 480 per 60 g pickle.
Kraft Dinner, 330 mg per one-quarter box (56 g)
Aunt Jemima original pancake mix, 450 mg per one-third cup
Tim Horton’s hot chocolate mix, 160 per two tablespoons (directions call for two ‘heaping’ tablespoons
Nature Valley crunch fruit apple crisp granola bar, 140 per two bars (42 g)
Club House ‘fat free’ packaged poutine gravy, 700 mg per one-fifth package
Kraft Shake ‘n Bake, BBQ chicken flavouring, 530 mg per one-sixth pouch

Source: Winnipeg Free Press

Read the whole article A Salt Shocker ….

Kitchen Design

Preventive Measures Reduce Your Colon Cancer Risk

Colorectal cancer is the second leading cause of cancer death in the United States, but there are ways you can help prevent it, an expert says.

“Colorectal cancer surpasses breast and prostate cancers as a leading cause of cancer death in men and women,” Dr. James Yoo, an assistant professor of surgery at the David Geffen School of Medicine at the University of California, Los Angeles, said in a university news release.

“It is largely preventable with early screening and detection,” said Yoo, who also is chief of the colon and rectal surgery program.

He outlined a number of ways to reduce your risk of colorectal cancer:

  • Get regular colorectal cancer screenings beginning at age 50 if you are at normal risk. If you are at higher risk — due to a personal or family history of colorectal cancer, other cancers or inflammatory bowel disease — talk to your doctor about screenings before age 50.
  • Eat between 25 and 30 grams of fiber each day from fruits, vegetables, nuts, beans, and whole-grain breads and cereals. You should also eat a low-fat diet. Colorectal cancer has been associated with diets high in saturated fat. Be sure your diet includes foods with folate, such as leafy green vegetables.
  • If you drink alcohol, do so in moderation. Quit smoking. Alcohol and tobacco combined are linked to colorectal and other gastrointestinal cancers.
  • Get at least 20 minutes of exercise a day three to four times a week. Even moderate exercise such as walking, gardening or climbing stairs may help reduce your risk of colorectal cancer.
  • Tell your doctor about any persistent symptoms, such as blood in the stool, a change in bowel habits, weight loss, stools that are narrower than usual, abdominal pains or other gastrointestinal problems.
  • Maintain a healthy weight. Obesity may raise the risk of colorectal cancer.


Muffins for Breakfast


2 cups all-purpose flour
1/2 cup sugar
1 tbsp baking powder
1 tsp salt
1/3 cup cold vegetable shortening, cut into small pieces
3/4 cup semi-chocolate chunks
1 cup chopped macadamia nuts
1 large egg, lightly beaten
1 cup milk
1 tsp vanilla


  1. Preheat oven to 350ºF.
  2. Sift together flour, sugar, baking powder and salt in a large bowl. Blend in shortening until mixture resembles coarse meal. Add chocolate and 1/3 cup of the nuts.
  3. Whisk together in a separate bowl egg, milk and vanilla. Add to dry ingredients until just combined.
  4. Spoon batter into lightly buttered muffin tin. Sprinkle tops with remaining nuts and bake about 25 minutes, or until tester comes out clean.
  5. Let muffins cool before turning on to rack.

Makes 12 muffins.

Source: Gusto!

Today’s Comic

What’s for Breakfast?

Chinese Breakfast for Two

The Menu

  • Char Siu Buns
  • Peanut Butter Crackers
  • Hami Melon
  • Milk