Salt is bad, right? I mean, we hear that we have to restrict it if we want to be healthy. We see low sodium food products in supermarkets. So, that must mean that we should avoid it at all costs!! Right?
Well, that depends on what diet you're eating.
Let's say that you are super new to healthy eating and you still find yourself at the fast-food drive-through on the regular. Perhaps most of your food comes out of a box or bag. Maybe you're doing a little better than that, but you often eat out at restaurants.
If that's the case then, yes. You need to watch your sodium intake.
You see, processed foods contain a TON of sodium!! Why? Because of a few reasons.
1) To help lengthen the shelf life.
2) To add flavor.
3) To help bind the ingredients.
4) It enhances the color of food.
I hate to break it to you but most companies that sell processed foods are not very concerned with your health, despite the "health claims" on the package. Their main concern is profits and the more you eat, the more they make!
That's why I think the main reason is the enhanced flavor. Think of those salty chips...you know, you can't eat just one!!
So, if this lifestyle describes your current situation, don't worry. I will help you make the transition out of processed food land into the glory of whole food eating!
That transition, by the way, is not always easy at first. One of the biggest problems I've seen and personally have gone through, is the feeling of not having balanced electrolytes. I remember how bad I felt when I was moving away from a processed vegetarian lifestyle into a whole foods way of eating . I quickly realized that it was the lack of sodium in my diet. I was not used to salting my foods. There was no need with the frankenfoods I was unfortunately eating.
As I replaced those with healthy, natural foods, I had to add a bit of salt to help my body stay in balance.
You see, salt is not an enemy. It's actually a necessity. Our levels just need to be balanced. If we have too much, we will be thirsty and retain fluid. This is not good. Not just because you won't be able to get your rings on, but because fluid retention is not good for your heart or your kidneys. Not to mention it can also increase your blood pressure and lead to osteoporosis.
On the other hand, too little salt, hyponatremia, is a condition I've seen in clients who restrict salt or drink an excessive amount of water. That will deplete all of your minerals. You can have symptoms including nausea, headache, confusion, muscle twitching and fatigue. It can get worse than that, too. Hyponatremia is no joke.
This is why balance is key!
Let's take a look at some of the benefits of having a healthy amount of salt in our diet. BUT FIRST, we need to specify what TYPE of salt we need to use to reap all these benefits.
I'll give ya a hint...it's my favorite color! YES, PINK!! Pink Himalayan salt is my numero uno recommendation when it comes to salt. This is because it has a higher concentration of minerals than table salt. Table salt is highly processed and chemically bleached which is quite different from the very pure pink salt found in the foothills of Pakistan. Pink Himalayan salt also contains over 84 minerals and trace elements, including calcium, magnesium, potassium, copper and iron. Because of the processing, table salt contains mostly sodium and sometimes added iodine. Oh, and some chemical additives to prevent caking! Ew!
So, needless to say, the following benefits are coming from Pink Himalayan salt. Not bleached, icky table salt.
1) Salt helps to balance your fluid levels:
Like I said earlier, too much salt bloats us by making our body retain water. You see, the water in your body follows the sodium, creating a retention problem. The other mineral that is needed in this situation is potassium. Potassium helps to balance sodium.
Let's go back to our original scenario of eating too much sodium. Over time, this may cause high blood pressure. Adding potassium will help to reduce the body's level of sodium, allowing your body to release water, thus reducing blood pressure. This is why we need a proper balance of sodium and potassium help to keep you balanced.
I alway rocommend that my clients start their day with a big glass of water with a bit of lemon juice and apple cider vinegar. Add to that a 1/4 tsp. of cream of tartar and you have a perfect way to increase the potassium you get each day.
2) Salt helps to balance your electrolytes:
Himalayan salt contains sodium, potassium, chloride, magnesium, phosphorus and calcium. How convenient! We need all 6 of these minerals for good health. Thanks pretty, pink salt :) Proper electrolyte balance is necessary for us to feel our best. When they're off we can experience:
3)Pink salt improves your respiratory health:
It is a natural anti-histamine which is helpful for asthma and allergy sufferers. Having natural antibacterial and anti-inflammatory properties, pink salt can loosen excessive mucus and remove pathogens in the air like pollen.
4) Helps to balance blood sugar:
Having all those minerals helps with the digestion of sugars and starches and balances blood sugar.
5) Helps with digestion:
Pink Himalayan salt aids in digestion by increasing peristalsis. This will help food move freely through the digestive tract, helping those with constipation issues. It also stimulates the glands that produce our digestive enzymes and also stimulates the production of hydrochloric acid, which is secreted in the stomach for the breakdown of food, especially protein.
So how can you incorporate more Pink Himalayan salt into your life? Try these tips!
First off, it's important to know how much salt to consume. The American Heart Association recommends no more than 2,300 mg per day. That's about a teaspoon. I have to say that is not an association that I run to for answers (and we'll leave it at that) but what is more important to me is balance and how you feel.
If you estimate that you're getting the recommended amount and not feeling well, you may require a bit more.
Here are some ways to do just that:
Sole Water (pronounced Solay):
This is water with a high concentration of minerals from the pink Himalayan salt. It's perfect for those transitioning into a low carb or keto diet as the extra electrolytes will help with the detox symptoms.
To make it, simply fill a glass jar 1/4 of the way with pink Himalayan salt. Add filtered water leaving about an inch at the top. Seal the jar with a plastic lid and gently shake a bit. Leave on the counter for 24 hours. You should still see some salt on the bottom of the jar. If not, add a bit more and wait another 24 hours. After that, start by adding 1/4 tsp. to your morning water. Increase slowly up to 1 tsp. daily in your water. Keep on the counter. It will last indefinitely. It's important to not use metal utensils when handling the water.
Add to recipes:
You can swap out regular salt for pink Himalayan salt in any recipe. Just throwing together your own concoction? If it's one serving, such as an omelet, a dash or two will do!
I love my pink Himalayan salt lamps. I have them in all the bedrooms and I even found one that's a night light for the hallway. It's so cozy and it's the perfect amount of light for the end of the day as we're winding down. It gives this beautiful, soft glow. I'm not sayin' that I'm breathing any better or that any magic comes out of it! I'm just sayin' that I like it!
There is nothing like the feeling of your skin after it has been rubbed in oil and salt! (Did that sound weird?!) It is soooo smooth and looks amazing. I used to spend a pretty penny on them back in the day but it has been many years since I purchased a salt scrub. It's so freakin easy to DIY it! Get yourself a clean glass jar. Fill it halfway with the salt. Add in a nice almond oil or oil of your choice and a few drops of your favorite essential oils and stir. Easy-peasy! My favorite fragrances for this are lemon and orange. Yum!
I really hope this helps to clear up the confusion on the salt/no salt debate. Of course, if you have any questions, I'm here for ya!
Much love and health to you all!
Can you hear yourself in any of these:
I've heard them all. Heck, I've said most of them. Do you know what they all are? BIG, FAT LIES!!!
It's time to realize the power within you to reach any goal you set for yourself. God put you on this earth to live an abundant, beautiful, joy-filled life. You deserve to have all your hopes and dreams come true! You deserve to feel amazing every day and live your healthiest life.
So what can you do when you find yourself saying these excuses? Let's look at what it takes to be successful.
A lot of people will come to see me when they have a special event that they want to look good for. They imagine themselves seeing an old friend and how they would feel standing in front of them with an extra 20 lbs. on from the last time they got together. Their dress is too tight. They feel embarrassed and uncomfortable. They want to hide.
Those are painful feelings we all want to avoid. We'd prefer to feel confident and beautiful and to get compliments on how amazing our outfit looks. We want to feel good when we post those pictures on social media.
It's not just about weight loss, however. We also want to feel pain-free! We want to dance at the wedding but the extra weight is putting too much pressure on our knees and it's so painful. Maybe we can't even breathe well enough to dance because of the extra pressure on our hearts. We have to say no when our kids want to play with us because our fatigue is overwhelming. We want to travel and see the world but our lack of health keeps us tied to our homes.
That's no way to live!
The potential pain is enough to get us to make some changes, make better food choices and hit the gym a few extra times each week. We make the lifestyle changes necessary to reverse the disease our bodies are dealing with. We do the hard work.
The reason we do this is that we have a big enough WHY to motivate us!
There is a huge difference between "I should probably lose some weight" and "I am so excited to look amazing in my bathing suit on the cruise with my husband next month!" Or, "I am determined to get off of this diabetes medication." It can't be someone else's idea. YOU have to want it! It has to be your thing!
One of the first things I have a new client do is to create their why. I have them set a goal and then write down WHY they want to reach that goal. I ask them to get emotional about it. To think about who is counting on them to be healthy, happy and strong! To remember what it felt like to move freely and how it will feel if they have to watch from the sidelines once again. To think about what will happen if they keep going down the same road as their family members who have suffered due to preventable diseases. To think about what will happen five years from now if they don't make a change.
Tying emotions to your why is what creates the motivation to be unstoppable. When you can picture what your life will look like when you reach your goal, how good you'll feel in your favorite dress you haven't fit in since who knows when, you'll be able to do the work it takes to GET IT DONE!
Do the work today! Write down that goal and list the reasons WHY it is so important to you to reach it. If it makes you get teary, you know you're on the right track!
Now here's a bonus step for you!! Listen to me clearly!
Never use a negative statement after the words I or I am again!!!
No more I can't, I fail, I'm fat, I'm too lazy, I'm not good enough!! Promise me, never again!! Change it to:
I am a goal reacher!
I AM (insert goal weight)!
I eat a healthy, nutritious diet.
I LOVE exercising!
Every day I'm getting better and better.
What I start, I finish.
My strength comes from God.
I can do all things through Christ who strengthens me.
I have a fast metabolism that easily releases excess weight.
I move freely and easily!
I can do anything I put my mind to.
Don't worry if it's not the current truth. Your mind has no idea what is real and what is fantasy. You get what you say. So if you don't want to fail, don't say you're a failure. Say what you want to happen and it will happen!
I really hope you put these two tools into practice. I want to see you reach your goals and have the satisfaction that comes with it! I want to help you live your best life! You deserve it!!
Sober curious is a new trend popping up in various cities like New York. It's part of the growing trend of being more healthy and mindful in our daily lives. So what is this new trend all about and why on earth would you want any part of it? Let's take a look!
Wow! People are getting so creative these days! I can't stand how cute these Thanksgiving veggie and fruit trays are. The ideas are endless and your guests will definitely get a kick out of them.
I believe the most important part of my job as a nutritionist is to help people transform the way they think about food. I think every one of my clients has at one point or another said these words to me, "I know what to do, I'm just not doing it." That thing that gets in your way every time you try to make a change to your diet, is the most crucial part of the transformation.
Sugar is the one substance that my clients (and myself for that matter) suffer with the most. It's our comfort, our reward and what we crave. Why is that? Why do we suffer at the hands of sugar? I've learned that the more you understand something, the easier it is to change.
In this video, I explain sugar's effect on your brain and body, and the important thing you can do to stop cravings in their tracks.
I help people change their lives through nutrition. I show you the way to healthy weight loss, and a pain free life, free of disease and filled with energy!