Salt is arguably one of the most important cooking ingredients and one of the hottest debated topics in the nutrition community. Over the years, salt has been blamed for numerous health conditions, but is all salt really as dangerous as we have been led to believe? The reality is, not all salt is created equal and understanding the different types is imperative to optimizing health. With so many different varieties available it can be confusing to know which to choose and why, so let’s discuss salt, its functions, its benefits, and the different types in order to determine the best types of salt to use in your diet.

 

Why We Need Salt

Salt is a crystalline substance made of sodium and chloride and is one of several dozen minerals we need to survive. The human body can’t store much salt on its own so we need to consume it through our diet in order for it to carry out many vital functions in the body. Salt is important for balancing the fluid level of the blood, regulating extracellular fluid, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal system, stomach acid production, and proper nutrient absorption in the intestinal tract. In fact, we are hard-wired to crave salt to ensure that we consume adequate amounts.

Part of the confusion surrounding salt lies in the lack of differentiation in the format in which it is consumed. Although salt is necessary for optimal health, even too much of a good thing can be a bad thing, and not all forms of salt are the same. The reality is, most sodium in the standard North American diet now comes from processed foods, not the salt shaker, as roughly 70% of salt is consumed through food products off the grocery store shelf. By eating a diet rich in processed food, we are no longer able to control our salt intake and the format in which we consume it. On the contrary, when consuming a diet rich in whole foods, salt is not present in the food, and it must, therefore, be added during the cooking process. In fact, it has been shown that both high and very low intakes of salt can contribute to health concerns. So, when consuming whole foods and cooking from scratch it is important to understand the best types of salt to use in order to avoid refined versions of it.

The Best Salt to Use

Sea Salt

As the name suggests, sea salt comes from seawater, which is evaporated to make sea salt. The term sea salt is actually a broad term that incorporates various types as it can include Black, Celtic, French, or Hawaiian sea salt. Due to the different sources and production processes, sea salts are found in varying colors and textures including grey, black, fine, flaky, and coarse. For instance, fleur de sel, grey salt, and Maldon salt are the less refined result of the gradual evaporation of seawater and can take up to 5 years to make, while granular sea salt is produced by rapidly boiling ocean water in a closed vacuum. Both forms can be used in a healthy diet, although granular sea salt is best used for everyday cooking, while fleur de sel and Maldon salt provide a pleasant texture making them ideal for garnishing or finishing dishes.

Rock Salt

Rock salt comes from salt mines, from ancient lakes and seas which now lie far underground, and rock salt can come under many names. Popular forms of rock salt include Himalayan salt, pink salt, and ancient salt. The pink color of some rock salt comes from their rich iron content, and some sources have been shown to include over 84 minerals and trace elements, including calcium, magnesium, potassium, and copper. Rock salt can be made into many different formats, including fine grain, kosher, coarse, and powder salt.

Kosher Salt

Kosher salt is a coarse grain salt made from land salt mines but is less processed than table salt. Contrary to popular belief, not all kosher salt is actually certified kosher, rather it is named after the koshering process when larger-grained versions of salt were used to remove the blood from the meat. Although most kosher salt does not contain added iodine or anti-caking agents, some brands may so it is best to read the ingredients to be sure. Given it is slightly less expensive than some sea salts, kosher salt is a great option for everyday cooking.

What About Table Salt?

Regular table salt, also known as iodized salt, is the salt that you find in processed foods and on most restaurant tables. Iodized salt came to light in the 1920s when iodine deficiency was a common health problem, however, these days you can get sufficient amounts of iodine from natural sources as long as you are eating a diverse diet of whole foods. Table salt is heat processed and stripped of its natural trace minerals, and commonly contains anti-caking agents to help prevent clumping and sugar or dextrose to help stabilize the iodine. Although neither is overly harmful, there is no value in adding them to your food when you can add natural salt by itself, so avoiding table salt as much as possible is recommended.

The Bottom Line

Salt does not deserve the bad reputation it has received, and adding natural salt to whole foods can help to make dishes more palatable while supporting health at the same time. There is no need to avoid salt entirely unless otherwise specified by a health practitioner, rather, it is best to avoid table salt and processed foods that contain refined salt. As with all food, when opting for salt be sure to read the ingredients and choose options that contain 100% salt and nothing else.

I don’t know about you, but I am so fed up with fad diets. I’m fed up with hearing about the latest fad diet, that I can “lose 7 pounds in 7 days” and I’m fed up with arguing over which diet is better. The reality is, there is no better diet, there is no best diet, and there is no perfect diet. It just doesn’t exist. Humans are all different, biochemically unique, and have different needs. We are of different ages and genders, with different heights, weights, and backgrounds. We have different interests, activity levels, and health goals. So, to think that there is one “perfect” diet that will work for everyone is simplistic at best. In truth, the perfect diet is simply the one that you enjoy, makes you feel your best, and that you can maintain for the long term.

 

The truth is, anyone can follow a 2-week detox or complete a 4-week challenge, that’s easy, but keeping healthy habits for the long term is the hard part. It’s easy to swing the pendulum from one extreme to the other, eating nothing but leafy greens only to fall face-first into a tub of ice cream, but what is hard is keeping healthy habits going for days, weeks, months, and years to come long afterward. To me, it’s more important to look at the big picture and there is a big difference between what a healthy diet looks like on paper vs. what it looks like in real life. If you want to keep things going for the long term you’ve got to be adaptable, you’ve got to be resourceful, and most importantly, you’ve got to be kind to yourself.

How to Create a Healthy Diet

1. Drop the Idea of “Perfect”

When it comes to real life, there is no perfect. There is no perfect job, perfect family, perfect body, or perfect diet. You will not eat perfectly every day, you will not eat perfectly balanced meals every day, at the perfect time of day, with the perfect person, or in the perfect setting. Not only is “perfect” not a thing, but it’s not even realistic to think that you could do things perfectly if it was. Some days you will make a homemade dinner from scratch and other days you will eat a bowl of cereal for dinner. Some days you will eat at the dinner table with family and other days you will eat alone in your car rushing to get to your next meeting. Some days you will eat a perfectly balanced meal and other days you will eat a spoonful of peanut butter, whatever you can find in the fridge, and just call it a day. Look, it happens, it’s not bad, it’s real, and the reality is that you can do ALL of these things and still be eating a healthy diet. It’s not about one isolated meal, one isolated dish, or one isolated incident, it is about the cumulative things that you do throughout the days, weeks, months, and years.

2. Be Open to Failure

Regardless of where you are in your health journey, or what you are looking to accomplish, you need to be open to the idea that things are not always going to go the way you want them to. The only way to learn is by doing. You likely didn’t nail walking the first time you tried or riding a bike or your favorite hobby, you likely learned from trying and failing and trying again. Unfortunately, so many people are afraid to fail that it stops them from even trying in the first place. You may have to make 10 recipes before one turns out, and you may have to try different eating styles before you find one that works for you, and that is ok, in fact, it’s necessary. The only way to figure out what works best for you is to try different things, there are no shortcuts, and there is no shame in it. Anyone who has experienced success in any way, shape, or form knows that there are bumps in the road along the way, but without the bumps, success does not exist. Success is a slow road, not a quick fix, and the actual journey is a far more valuable lesson than reaching the goal.

3. Have a Handful of Real Food Recipes

I truly believe that one of the biggest secrets to eating well for the long term is the ability to cook. I certainly don’t think that people need to be the next Masterchef in order to eat well (I am certainly not), but a few basic skills in the kitchen will make things a whole lot easier. A baked chicken breast and steamed broccoli is certainly a healthy option, but how long can you eat that before it gets boring? With only a handful of basic recipes, you can take something really simple and make it taste really good, which makes the process of eating well so much more enjoyable. You don’t need all the tools in your toolkit to get started, you just need a few.

4. Learn to Differentiate Hunger from Craving

Ouffffff, this one is a lot easier said than done, but it needs to be said. We all intuitively know what to eat; we know that vegetables are healthy, we know to drink water, and we know to limit junk food. So, if we already know this, why do we still make the decisions that we do? Feelings. Food is SO powerful. Food not only causes a physical response in our body, but it causes an emotional response too.  We seek comfort in food, so we often reach for it in times of need, stress, sadness, fear, and happiness, and although there is certainly a time and a place for eating during those moments, too much of a good thing can also be a bad thing. One of the most difficult parts of eating well consistently is identifying these triggers, patterns, and connections in ourselves. Are you eating because you are actually hungry, or are you just bored? Are you snacking because you need to, or because you are stressed out? Humans are wired to eat and when food is around all of the time (the way it is now), we often end up eating out of habit, ritual, boredom, and feeling. It is important to understand that there is a big difference between being truly hungry and emotional hunger, however, if you can learn to identify the difference it’s a complete game-changer. This takes time, and practice, and more time, and more practice, but it is worth it. You need to pay attention, take a look at yourself and ask some hard-hitting questions. Am I actually hungry? What am I feeling? Why am I feeling this? How else can I resolve it? It’s rough, honestly, but if you do the work it pays off tenfold. Keep a food journal, track what you eat, track how you feel, and try to make the connections, because once you do you can take control.

5. Create Habits that YOU Enjoy

If you want to create a healthy lifestyle that works for real life and lasts for the long term you need to create habits that you actually enjoy. I want people to find what works for them, not what I or someone else tells them works for them.  If you hate kale, don’t eat it. If you can’t stand smoothies, don’t drink them. Like broccoli? Cool, eat more of that. Like soup for lunch? Cool, do more of that. Sure, I share recipes and meal plans on my website and in my programs, but they are provided for ideas and inspiration, not for people to follow blindly. Changing your eating habits is hard, requires consistency, and takes time, so if you want them to stick, you need to create ones that you actually enjoy.

The Bottom Line

People who have success with their eating habits have found a plan that works for them, not someone else. You need to be kind to yourself, realize that you won’t do things “perfectly” all of the time, and realize that is important to experience bumps in the road and learn the lessons from them. Creating a healthy diet that works in the real world actually involves treats and indulgences and highs and lows. It is a continual journey that doesn’t end, you need to keep working at things, keep learning, and keep trying new things. In truth, learning to eat a healthy diet is not an end goal, the goal is the journey.

If you lived through the 80s, 90s, or early 2000s, the idea of cooking bone-in, not to mention skin-on, meat probably makes your head spin. Over the past few decades, bone-in meat has been portrayed as unhealthy as we have been encouraged to opt for lean cuts of meat for optimal health, forcing people to reach for boneless and skinless chicken breasts, pork tenderloin, and boneless steaks such as striploin or filet mignon. Fast forward to 2019 when bone broth is all the rage, saturated fat is no longer a dietary evil, and cholesterol is known for its health benefits, and yet many people are still hesitant to eat bone-in meat. Although cooking with bone-in meat may seem complicated, it truly is not, and the benefits of doing so far outweigh any drawbacks. So, in order to help get you started, here are 5 simple reasons why you should eat bone-in meat.

5 Reasons to Eat Meat with Bones

Can you eat bones? Are bones healthy? What’s the nutrition in bones? Here are 5 important health reasons to eat bone-in meat.

1. Bone-In Meat Provides More Micronutrients

Much like the meat that we eat, bones are living tissues and are therefore rich in vital micronutrients for our bodies. Bones themselves are rich sources of minerals, including calcium and phosphorus, sodium, and magnesium, as well as other important nutrients. In fact, it is these trace minerals that provide the oh-so-popular bone broth with its nutritional highlights; however, these same nutrients are accessible in bone-in cuts of meat. Bones contain bone marrow, a fatty substance that is extremely nutrient-dense and considered one of the original “superfoods”. Bone marrow is known to contain vitamin A, needed for healthy vision, a strong immune system, and cell health, and because vitamin A is not present in the meat itself, cooking meat with the bone-in helps to release these nutrients into the meat during the cooking process, amplifying its nutrient density.

2. Bone-In Meat Supports Gut Health

In addition to trace minerals, one of the biggest benefits of bones is their high concentration of collagen, gelatin, and glycine. These nutrients are important for gut health, as collagen can help to maintain the integrity of the gut lining, and gelatin helps to maintain the layer of mucus that keeps gut microbes away from the intestinal barrier. While helping to support our gut health, these nutrients play a role in the health of our immune system, as well as help to reduce chronic inflammation in the body. Slow-cooking bone-in meat in broths, soups, and stews can help to ensure we have access to these essential nutrients, and although they are becoming increasingly popular in supplement form (i.e. collagen powders), consuming them in their whole food version will always provide the most benefits.

3. Bone-In Meat Supports Sustainability

When it comes to eating meat, an important ethical argument can be made for eating the whole animal. Most of the meat cuts sold in grocery stores today are boneless for several reasons; 1) bones are heavy and more expensive to ship, 2) the (perceived) effort to cut, cook and carve bone-in meat, and 3) the (misinformed) emphasis on lean cuts of meat for health. Unfortunately, in doing so, we are discarding some of the most valuable cuts of the animal, and although it might be convenient to buy boneless meat, using bone-in meat actually helps to ensure that you are using more of the animal with less waste. It might take a little research, but there is a lot you can do with the ‘odd’ cuts of meat, including bones and organ meats, not to mention the many nutritional benefits you get from consuming them.

4. Bone-In Meat Adds Flavour

There is an old saying that says ”the nearer the bone, the sweeter the meat”. Not only do bones add nutritional value, but they add a ton of flavor to the cooking process as well! Bones are surrounded by fat, so as the bone heats the marrow its juices penetrate the meat and add a depth of flavor that does not exist with a boneless cut. Although bone-in cuts may take slightly longer to cook, it is well worth the wait as it creates a more succulent, flavourful, and juicy cut of meat.

5. Bone-In Meat Saves Money

A final and important benefit of bone-in meat is that, compared to boneless cuts, they are often less expensive, so opting for bone-in cuts can help maximize nutrition while minimizing costs. Because many people see bones as a nuisance, they will pay more for boneless cuts, which increases their price but helps to keep the cost of the bone-in cuts down. Therefore, opting for bone-in chicken thighs, chicken breasts, steak, and pork can help to provide more bang for your buck.

Smoothies are a great breakfast when you are on the go; however, if you are not using the right balance of ingredients, you can end up creating a big sugar bomb, making them a less-than-ideal choice. Of course, adding fruit and veggies to a smoothie is great, but adding protein to a smoothie is vital as it helps to balance your blood sugar, minimize your cravings, and keep you fueled and full for hours to come. Although protein powder is a simple way to add protein to a smoothie, it’s not everyone’s favorite, and it is essentially a form of processed food, opting for whole foods is always the best choice.  So, in order to help you create a well-balanced smoothie packed with protein, here are 11 ways that you can add protein to a smoothie that don’t involve protein powder at all!

How to Add Protein To Smoothies

Here are 11 different whole-food ways to add protein to smoothies.

1. Plain Yogurt

Yogurt, specifically plain yogurt, is a great way to add protein to a smoothie while giving it a rich and creamy texture at the same time. Whether it’s original, Greek, Balkan, or Icelandic, yogurt contains up to 10-15 grams of protein per cup which can help to increase the protein content of any shake. Regardless of what variety you chose, ensure that you are using real yogurt, made with whole milk and bacterial cultures, and be sure to opt for the plain and full-fat variety to help keep the overall sugar content down.

2. Hemp Seeds

Hemp seeds, also known as hemp hearts, are the soft seeds from the hemp plant that have a mild and nutty taste. Compared to chia and flax seeds, hemp seeds contain more protein gram per gram with 10 grams of protein per 3-tablespoon serving. In addition to being a source of plant-based protein, hemp seeds are a natural source of omega-3 fatty acids and, thanks to their soft texture, can easily be blended into any shake without even knowing they are there.

3. Almond Butter

Although peanut butter is the fan favorite, almond butter provides almost the same amount of protein per serving at roughly 4 grams of protein per tablespoon. Not only do a couple of tablespoons provide some much-needed protein, but they also provide great flavor and some healthy fat, which helps to create a well-balanced smoothie. However, if almond butter is not your thing, you can also use cashew, walnut, or pecan butter, although they won’t provide as much protein per serving; every little bit counts.

4. Chia Seeds

Similar to hemp seeds, a few spoonfuls of chia seeds can help add more protein to a smoothie. Every tablespoon of chia seeds contains 2 grams of protein, in addition to omega-3 fatty acids and 4 grams of beneficial fiber. Although chia seeds don’t contain a ton of protein on their own, they can easily be paired with another source of protein to help give a smoothie a little boost.

5. Milk

For those who tolerate dairy, using whole milk in a smoothie is an easy way to increase the overall protein content. One cup of whole milk contains 9 grams of protein, compared to almond milk, which contains 1 gram per cup, and coconut milk, which contains less than 1 gram per cup. Of course, it is important that you tolerate dairy well and that you opt for unflavoured versions; however, cow’s milk can be a great choice and is a great way to add protein to a smoothie.

6. Pumpkin Seeds

If you’ve got a high-powered blender, pumpkin seeds can help to add a little boost of protein to any morning shake. Next to hemp seeds, pumpkin seeds lead the seed family in protein content as they contain 9 grams of protein per 3 tablespoons, as well as a high mineral content from manganese, zinc, and iron. However, if your blender is not strong enough to grind pumpkin seeds you can simply use pumpkin seed butter instead.

7. Peanut Butter

There is a good chance this is already a go-to ingredient in a lot of smoothies, so this is a friendly reminder that peanut butter contains 4 grams of protein for every 1 tablespoon serving. When buying peanut butter, be sure to opt for natural versions, made with only nuts and/or salt, as the conventional versions are really more of a peanut-butter-flavored-icing once you consider all of the added sugars and refined oils that are included.

8. Silken Tofu

For those following a vegetarian diet or who are unable to eat dairy, tofu is a great way to add protein to a smoothie and create a velvety texture at the same time. Although it may sound a little odd, tofu is a great source of plant-based protein and the soft varieties blend up like a charm. Depending on the brand and firmness that you buy, tofu averages about 8 grams of protein per 100-gram serving, and it is a great way to put the leftover scraps from dinner to good use.

9. Flax Seeds

Similar to chia seeds, flax seeds don’t provide a ton of protein per serving, however, every little bit counts. One tablespoon of flax seeds provides 2 grams of protein, as well as essential omega-3 fatty acids. Like all nuts and seeds, flax seeds can help to add a little boost of protein and some healthy fats to create a balanced meal but to really increase the protein intake ensure that you pair them with an additional source of protein in your shake.

10. Kefir

In case you have never heard of it, kefir is a fermented milk beverage that is similar to yogurt. While yogurt is made from the fermentation of bacteria in milk, kefir is a combination of bacteria and yeast fermentation and contains a higher amount of beneficial probiotics with a slightly more bitter taste. Much like yogurt, kefir can easily be blended into any smoothie, although it pairs best with berries, and provides up to 8 grams of protein per 1 cup. Cow’s milk kefir is the most well-known, but you can also find goat’s milk and sheep’s milk options in most grocery stores.

11. Sesame Seeds

In addition to hemp, pumpkin, chia, and flax, sesame seeds are an easy way to give a smoothie a little protein boost. At 2 grams of protein per tablespoon, they are relatively low in protein compared to other options, but they do come with the benefit of some added calcium, and opting for their butter version, also known as tahini, can help to provide a rich and creamy texture.

The Bottom Line

When it comes to adding protein to a smoothie, there are a ton of different options to choose from. Although opting for a protein powder is a quick fix, using a combination of whole-food options will always be the best choice. Depending on what flavor of smoothie you are making, you can opt for one, two, three, or more of the options listed above to suit your needs, but regardless of what you choose, always ensure that your smoothie is well-balanced with a source of carbohydrate, protein, and fat to keep you energized, fueled and full for hours to come.