Healthy Salt Substitutes

There are so many healthy salt substitutes now available you just need to be a little creative so you can throw away that salt shaker and make your own flavorful recipes, here are some of my favorite salt substitutes.


Most herbs are flavorful and will transform a simple dish into a tasty one.

The combination of rosemary and thyme is most often used with roasted potatoes but these fragrant herbs can be used in so many other recipes. Try pairing them on all kinds of vegetables, marinades, stews, soups, fish, lamb, and poultry. While rosemary tends to have a pine scent, thyme is more sweet and mint.

Basil is found in Italian dishes and is a versatile herb that can be used in countless meals. You can try topping slice tomatoes and mozzarella with basil to create a refreshing Caprese salad, add a few leaves to a Margherita pizza, make pesto, add it to pastas, soups, or even try it on your favorite meat recipe.

Cayenne Pepper

Cayenne pepper helps boost your metabolism, aids digestion, works as an anti inflammatory and works as a detox to your body. If you enjoy food on the spicier side, cayenne pepper is your new best friend. Toss this spice into chili and soups to give them a fiery kick, and add it to meat dishes, roasted vegetables, and nuts as well. With so much flavor and heat, you won’t even notice the missing salt.


Paprika is loaded with carotenids, vitamin E, Iron and is rich in antioxidants that helps fight diseases such as auto immune diseases, cancer, diabetes and is a great anti inflammatory.

Paprika is great in omelet’s and on top of deviled eggs, pasta, meat dishes, any variety of potatoes, roasted nuts, and even on popcorn if you are looking for a good salt replacement.

Citrus Fruits

Citrus fruits such as oranges, grapefruit, lemons and limes are a great source of vitamin C, potassium, folate, niacin and many more nutrients. Freshly squeezed lemon or lime juice has the power to completely transform chicken, fish, seafood, and salads. You can also use grated lemon zest in light and summery pasta dishes, citrus pesto, or as part of a marinade for grilled meats.


Research has shown that apple cider vinegar helps lower blood pressure, improves diabetes and improves digestion. It is a great way to add flavor to salads, roasted vegetables, fish, coleslaw, and other savory dishes; you can use red and white wine or balsamic vinegar for an added tanginess. You can also use certain types of vinegar to tenderize meat thanks to its high acidity.

Garlic and Onions 

Garlic and Onions are a very good source of vitamin B6 and C, contains a rich amount of iron, potassium and folate, it has naturally occurring compounds that help detoxify your liver, you can feel good knowing you’re boosting your health.

Onions are often referred to as the foundation of any flavorful meal. You can toss onions into practically any recipe to liven it up and give it a boost. Try adding pan-fried onions to potatoes, meat dishes, stir fries, tuna salad, soups, and more.


Benefits of Water

There are many benefits to drinking water while you are on the Dash Diet

Drinking up to a recommend 8 glass of water daily can leave you with shinier hair, younger skin, a healthier body pure, clear water is the world’s best beauty elixir.

Water Can Help Control Calories.

Dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

Food that have a high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

Water Helps Energize Muscles.

Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue.

It is important to drink water while you are doing exercise because when muscle cells don’t have adequate fluids, they don’t work as well and your performance will suffer.

Water Helps your Skin and Hair Looking Good.

Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss

Hairdressers have been saying a cool-water rinse leaves hair glossier. The chilly temp constricts the cuticle layer of your hair so it lies flatter; making strands smoother and more reflective.

How Does the Body’s Detox?

How Does the Body’s Detox ?
So how does the body detox itself, The body has its own internal detoxification system. Here’s a brief look at three critical organs involved:

  • The Liver: Your first line of defense against toxins is your liver, which acts like a filter in preventing toxic substances contained in foods from passing into your blood stream.
  • The Colon: This organ has bacteria that produce both healthy and unhealthy chemicals. You want to keep your colon flowing regularly since its main role is to flush out toxic chemicals before they can do you any harm.
  • The Kidneys: Like clockwork, the kidneys are constantly filtering your blood and getting rid of toxins in the form of urine.

Even when you are on the Dash diet it is a good idea to detox your body, you need to maintain these three key organs by nourishing your body with the right nutrients. The 48-Hour Cleanse is based upon eating certain “detoxifying” foods that will keep these systems running smoothly. The plan couldn’t be simpler to follow so you’re not always focused on what to eat next. You’ll need to prepare and eat the following meals and snacks two days in a row. To get ready for the 48 hour cleanse.

Shopping List


Recipes for your 48 Hour Cleanse


Quinoa With Chopped Prunes 


1/2 cup quinoa, rinsed

1 cup water

1 pinch nutmeg

1 tsp grated ginger

1 tbsp flax seed oil

1/3 cup chopped prunes

1/4 cup rice milk


In a small pot, stir 1/2 cup quinoa, a pinch of nutmeg and 1 tsp of grated ginger into a cup of water.

Bring to a boil. Reduce the heat, cover the pot and simmer for 10 minutes.

Stir in the prunes and rice milk. Cover again and cook another 5 minutes.

Before serving, stir in 1 tbsp of flax seed oil.

Snack: Detox Drinks

Kale, Pineapple and Ginger Detox Drink

Image result for kale pineapple smoothie


1/2 cup pineapple

2 large cucumbers

1 bunch kale without stems (4 cups chopped)

1/2 lemon, squeezed

1/4 inch of ginger

1 bunch of mint (1/2 cup)


Combine all ingredients and blend in juicer.

Pineapple, Lemon and Pomegranate Blend-Free Detox Drink


3/4 cup unsweetened pineapple juice

1 lemon

1 cup unsweetened pomegranate juice

3 cups water


Combine all ingredients and mix in a cup. Enjoy!

Alternative Snack: Fresh Veggies


Celery, Radishes, Cucumber, Green Beanss

Olive oil, Lemon juice,Salt,Pepper


Cut up celery, radishes, cucumber and green beans.

For dressing, combine olive oil, lemon juice, salt and pepper. Mix well.


Fruit Smoothie


1/2 cup almond or hemp milk (plain/unsweetened)

1 tablespoon ground flaxseed or chia

1/4 cup frozen blueberries

1/4 banana

1/2 cup ice


Combine all ingredients in a blender. Blend until smooth


Vegetable Broth Soup

Image result for vegetable broth soup recipe


2 red onions, roughly chopped

2 stalks celery, roughly chopped

1 fennel bulb, fronds and stalks included, roughly chopped

2 tsp caraway seeds

Freshly ground pepper

1 cup sliced shitake caps

4 large cloves garlic, chopped

1 cabbage, roughly chopped

2 quarts water

2 tbsp paprika

2 tbsp fresh oregano, chopped

8 sprigs parsley, chopped stems and leaves

1/2 cup parsley, chopped


Combine all ingredients, except for the chopped parsley, in a pot. Add 2 quarts of water.

Bring to a boil and then reduce heat. Simmer covered for about 1 hour. Adjust seasoning.

Remove whole parsley sprigs and serve topped with some freshly chopped parsley.

Serve with a side of traditionally fermented sauerkraut and chopped apples.

DASH Diet Sodium Allowance

Your daily Dash Diet sodium allowance should be no more than 2300 milligrams per day for a standard diet, so if you are over that requirement slowly reduce the intake a little bit each day over a 2-3 week period so your taste buds will get use to less salt.

Ultimately you would like to be on 1500 milligram per day, this is a much safer level and this should be your goal.

Dash Diet Sodium Allowance

Ways to Reduce Sodium

Remove Salt Shakers from your table where you eat your meals.

Buy fresh or plain frozen vegetable with “no salt added”.

If you buy regular canned convenience food , rinse the content of the can to reduce the sodium

Add little or no salt to your cooking and substitute with herbs and spices.

Here are some great low sodium Herb and Spice Combinations.

Read the Food Labels.

We now live in a day and age where it is a requirement for Food and Drug labels to let us know what we are consuming so make the most of these labels at read your food labels. Make sure you choose the least amount of Sodium on the label.

Health Benefits of Lentils

The Health Benefits of Lentils

There are many health benefits of lentils , they are a great source of protein, fiber , they are high in iron and very good for the heart. They are a good source of potassium, calcium, zinc, niacin and vitamin K, If you are  on the Dash Diet or a vegetarian lentils should be included in your every day diet. Lentils are a powerhouse of nutrition.

Image result for lentils


Lentils are packed with fiber. Fiber is the indigestible part of plants, which is what you need to keep your digestive track and intestines healthy.

Lentils contain about eight grams of fiber per serving; this will keep your bowels regular


Protein is what keeps us feeling full, and for a lot of people, they get their protein through consuming meat. But if you’re a vegetarian, lentils are a great way to fill you up. With eight grams of protein per serving, adding lentils to your next meal will help you feel fuller longer.

High in Iron

If you don’t eat red meat, it can be very easy to become anemic, or have low iron. If you’ve noticed that you’re bruising easily, maybe get your iron levels checked out. That could be the cause.

If you are a vegetarian, lentils are a great source of iron.

Image result for lentils

Good for the Heart

Lentils have an extremely low amount of fat in them, which means they’re great for your heart! They also contain magnesium, which is great for cardiovascular health.

Lentils often have an earthy taste, the best way to enjoy the taste of lentils is to add spices to them, and the Indians have been doing this for years, so check out a very tasty Dash Diet Red Lentil Curry.

Dash Diet Omega 3 Facts

Dash Diet Omega 3 Facts

Here is the Dash Diet Omega 3 facts about which are the best foods to get your daily dose of Omega 3 into your daily diet. There is a lot of food fraud on labels these days, so after some investigation here are some of the foods that you can find a good amount of Omega 3 fatty acids.

Omega-3s are one of the “good” types of fat as they are good for your brain, heart, joints, they also curb inflammation and lower triglycerides and slow down the plaque buildup inside the blood vessels. It’s important that you have a sufficient intake of about 500-1000mg of omega-3s each day to prevent dry skin, risk for cardiovascular disease, joint pain, and inflammation

Fatty fish like salmon, tuna, and sardines are omega-3 super foods that you should eat two to three times a week to get your Omega 3 nutrient fix.

2-3 sardines will give you your daily dose of Omega 3 mg and only 1500 mg of Salmon.

Fill your shopping basket up with leafy green vegetables like kale, edamame, broccoli, spinach, and brussels sprouts. These veggies are packed with omega-3s and easy to add into your diet.

Oils with Alpha-Linolenic Acid

Use oils that contain alpha-linolenic acid (ALA), a form of omega-3 fatty acids. The next time you’re cooking, find a way to add oils such as olive oil, canola oil, cod liver oil, flaxseed oil, mustard oil, soybean oil, and walnut oil into a recipe.

Grains and Nuts

Grains and nuts such as walnuts, flaxseed, oatmeal, and pumpkin seeds are also healthy and natural sources of omega-3s. To get your daily intake of the nutrient, eat seven dried walnuts and you’ll be covered.

Fortified foods have the added vitamins and nutrients to them, so in your daily diet here are some of the common items that do have products that are fortified and are well worth looking for in your grocery store.


Regular eggs have 22 mg per egg and the fortified eggs have 89 mg


Regular milk has little or no Omega 3 in them , but the fortified milk does have approximately 27mg in 1 cup.

Peanut Butter

Regular peanut butter has little or no signs of Omega 3 , but in fortified Peanut butter there is 41mg in 2 tablespoons.


Eat that little bit of salmon 3-4 times a week if you can, but if you don’t like the taste of fish, get your Omega 3 from your leafy green vegetable, make a green smoothie, it’s a great way of getting your daily intake of fruits and vegetables in one easy glass of goodness..

It is also available in a supplement form with your Fish Oils or in fortified foods, these are actually worth that little extra money,

Omega 3 Quiz

Which nut is a better sourer of Omega 3s?

  1. AlmondS
  2. Walnuts

Which oil is a good source of Omega 3s?

  1. Canola Oil
  2. Partially hydrogenated oil.
    Which is a better source of Omega 3s?1. Sunflower2. Flaxseeds

Which fruit contains Omega 3?

  1. Berries
  2. Mangoes

    Other than Salmon, which fish are good sources of Omega 3s?1.Flounder, lobster and shrimp.2.Albacore Tuna, sardines, lake trout and mackerel
    True or false, some eggs contain Omega 3s


          2. False


Dash Diet Healthy Snacks

Dash Diet Healthy Snacks

Finding healthy snacks is such and important part of the DASH diet, we all have craving for something sweet at time, but if it becomes uncontrollable here is a quick fix that will help your with your cravings so you can keep on your diet.

To over come your salt cravings add more good fats in your diet like avocado, nuts and seeds,  this will help make better choices when you eat,.

With every meal you need to have a protein and a carbohydrate. The protein breaks down the food and slows down your cravings. Plus add a little dairy to your lunch. Here are some ideas of combinations of healthy snack as and meals that will curb your appetite, try this for at least 3 weeks to get the best results and you will be eating less calories and one indulge in those sweet treats.


English Muffin (whole Grain) with Almond Butter

English Muffin (whole Grain) with an Egg

Whole Wheat Pasta with Chicken

Lentils with Salmon

Brown Rice with Tuna

Corn Tortilla with Steak 

                           DOWNLOAD YOUR HEALTHY SNACK LIST HERE

Often cravings are a sign that you are dehydrated, it’s so important to drink water so add a some flavoring to your water and keep a jug of cold lemon water in your fridge, or a jug of strawberry flavored water- your favorite flavor and then you can drink as much of it all day long.

Some other tips to stop you from craving , try brushing your teeth.


2 cups of popcorn

1 tablespoon of coconut oil

3 tablespoon of hemp seeds (they have protein) and they are a super food.

Mix all together.

The benefits of Hemp Seeds

Hemp seeds are high in protein and contain all nine of the essential amino acids.  They also have fiber, vitamin E, and a balanced ratio of omega 3 fatty acids to omega 6, 3:1.  Hemp seeds have been found to help people with immune deficiency diseases and are rich in phytonutrients which help protect against diseases.