March 31, 2022

SALT

Salt. . . too much? not enough? or not the right kind?

Salt has always been a valuable commodity, traded throughout history due to its health benefits. 

Salt is made up of 2 compound minerals 40% sodium 60% chloride.

Salt regulates the fluid balance in our body. It determines how much fluid we hold onto and hope much we secrete.

Salt also regulates our desire for salt. If we are low on salt we crave salty foods and if we are high on salt we tend to avoid them.

If you are craving salt your body probably needs it.

Salt and water work very closely together to generate thirst in order to retain or excrete water. When you are thirsty you are not just seeking water you are seeking osmolality.



If we are low on salt our body will retain fluid.


This is common with low blood pressure. The brain will send salt craving signals so we can retain water leading to an increase in blood pressure.

Salt is essential for our brains and body to function properly. Salt is one of the key elements that make our neurones function and communicate with each other.

Neurones communicate with each other via electricity. Salt carries a positive charge.

Salt passes through the weak section of the Blood Brain Barrier. This enables the Neurones to sensor how much salt is in our blood.

This leads us to crave salt or will send signals to the kidneys to secrete or hold onto urine.

We also have sensors all through our digestive tract that will communicate with the brain about our salt status.

People with low blood pressure, dizzy spells or lack of energy may benefit from increasing salt.

Low sodium has also been shown to cause anxiety and an inability to handle stressful situations. Sodium also offers support to our adrenals.

It’s important if we exercise to replenish our body with electrolytes (salt, magnesium and potassium). 

Even at resting, we lose about 1.5 pounds of water per hour.

Diet has a huge effect on our salt levels. Processed foods generally have a very high salt level, and the combination with carbohydrates and fat is a deadly mix.

Also the combination of salty and sweet foods will make you crave more as they cancel each other out so the body has no off switch.

Carbohydrates make your body hold water. On a low carbohydrate diet, the body will excrete water and salt.

Caffeine which is a diuretic will cause the excretion of sodium.

As a rule, every coffee should be replaced with one and a half glasses of water with a sprinkle of salt.

Diet, caffeine, water intake, blood pressure and lifestyle will all determine your individual salt intake.

Daily recommendations is; 4-5grams of sodium per day.

This should work in direct correspondence to blood pressure status.

Lettuce Leaf Tacos

By Zina Stone • February 20, 2025
LETTUCE LEAF TACOS  Prep Time 20 mins | Cook Time 20 min 4 serves INGREDIENTS 1 green bell pepper, chopped 1 yellow onion, chopped 2 tablespoons olive oil 2 tablespoons chicken stock (Optional) 1 pound ground beef 3 tablespoons taco seasoning 2 large roma (plum) tomatoes, chopped ½ teaspoon salt 1 (8 ounce) package shredded Cheddar cheese 12 large romaine lettuce leaves METHOD Cook and stir green bell pepper and yellow onion in a skillet over medium heat with olive oil and chicken broth until onion is translucent, about 5 minutes. Place ground beef in a separate skillet over medium heat. Cook and stir with taco seasoning until beef is browned and crumbly, 5 to 8 minutes. Drain excess grease. Sprinkle tomatoes with salt in a bowl. Place Cheddar cheese into a separate bowl. Fill each lettuce leaf with about 2 tablespoons beef filling; top with 1 to 2 teaspoons green pepper mixture, tomato, and about 1 1/2 tablespoons Cheddar cheese. NOTES Measurements are approximate and can be adjusted to your taste. All ingredients can be customized to your preferred taco toppings. This could also work especially well with iceberg lettuce. NUTRITION FACTS (per serving) 550 Calories 39g Fat 14g Carbs 35g Protein

Mushroom & Chive Omelette

By Zina Stone • February 12, 2025
 Mushroom & Chive Omelette 1 serving | 15 minutes INGREDIENTS 1 tbsp Butter (divided) 2 cups Mushrooms (sliced) 1 tbsp Chives (chopped) 4 Egg METHOD Heat half of the butter in a pan over medium heat. Add the mushrooms and cook for five to seven minutes until the mushrooms have softened. Add the chives and transfer to a plate to set aside. Whisk the eggs in a small bowl. Heat the remaining butter in the pan. Add the eggs and cook until almost set. Place the mushrooms on one half of the omelette and fold the other half over top. Remove from heat and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Dairy-Free: Use oil instead of butter. Additional Toppings: Add cheese and/or fresh herbs. Make it Fluffy: For a fluffier omelette, whisk the eggs with milk or water. More Veggies: Add spinach or kale. More Flavor: Add garlic, onions, red pepper flakes, hot sauce, and/or salt. Nutrition Facts ​ ( Amount per serving ​) 431 calories 31g fat 8g carbs 2g fiber 5g sugar 31g protein 775mg cholesterol 295mg sodium 5mg iron

Egg & Chorizo Wraps

By Zina Stone • February 6, 2025
Egg & Chorizo Wraps 2 servings | 15 minutes INGREDIENTS 6 ozs Chorizo (casing removed) 4 Egg 2 ozs Cheddar Cheese (shredded) 2 Brown Rice Tortilla 2 tbsps Cilantro (roughly chopped, optional) METHOD In a large cast-iron skillet over medium heat, add the chorizo and break it apart until crumbled. Cook for about seven to nine minutes, until cooked through. Remove with a slotted spoon, set aside, and lightly wipe out the skillet with a paper towel. In a small bowl, whisk the eggs and add the cheese. In the same pan over medium heat, add the egg mixture and cook, stirring often with a spatula until fluffy and cooked to your liking. Divide the egg mixture into the tortillas and top with chorizo and cilantro. Enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one tortilla. Dairy-Free: Omit the cheese or use nutritional yeast or dairy-free cheese instead. Additional Toppings: Salsa, avocado, black beans, onions, tomatoes, and/or bell peppers. Nutrition Facts ​ ​( Amount per serving ​) 538 calories 27g fat 38g carbs 5g fiber 5g sugar 32g protein 399mg cholesterol 686mg sodium 5mg iron
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