Foods such as fruits, vegetables, beans, nuts and whole grains are all examples of simple sugars. These naturally occurring sugars are valid energy sources, and along with the other nutrients in these foods, important for nourishing a healthy body and therefore called “good sugar.” 

Sugar that is added to foods like soft drinks, cakes and confectionaries, without any nutrient or fibre is called added sugar and considered “bad sugar.” In its most processed and refined form (think the white powdery stuff we stir into coffee, or high fructose corn syrup in soft drinks), sugar has absolutely no nutritional value. Void of vitamins, minerals, protein, fat and enzymes, it’s a source of energy but not nutrition.

The World Health Organisation recommends our sugar consumption should only make up five percent of our total daily calorie intake, which equates to about 25g or six teaspoons per day. The Australian Health Survey found that in 2011-2012, Australians were consuming an average of 60g of sugars each day, or the equivalent of 14 teaspoons of white sugar. Processed sugars have a bitter-sweet effect on the human body, and it’s up to you to decide if it’s worth a taste.

So what happens to your body when you stop eating sugar?

Get ready for some mood swings.

Sugar is a highly addictive substance, so coming off it cold turkey will result in dramatic changes to your mood. But it is for the positive, so hang in there. Sugar releases the feel-good hormones dopamine and serotonin in the brain, activating your body’s reward system. The more sugar you consume, the better you feel, at least, temporarily. When you stop eating sugar altogether, your body will go through withdrawal, and it’s not pleasant for your body or your brain or the people around you. So make sure your family and colleagues are prepared.

Many people experience fatigue, headaches and irritability, these are all signs your body is adjusting to the low levels of glucose, dopamine, and serotonin. But after a week or so, energy will begin to improve, and you will feel more alive and full of energy. We promise.

Glowing Skin

Sugar causes inflammation in the skin, so the less you eat the clearer you completion may become. Diets high in refined sugar can lead to excessive insulin spikes. This triggers inflammation in the skin, which can cause the elasticity and collagen (which helps your skin to look plump and glowy) to become damaged. This can lead to premature wrinkling, sagging skin, and acne and rosacea. No one wants that so reducing your sugar intake will do just the opposite.

All Natural Sweet Dreams

Calling it quits with sugar won’t solve your sleep problems overnight, but in a few weeks time, you should notice yourself falling into a deeper sleep. Why?  Foods containing high amounts of refined sugars reduce the degree of slow wave sleep (SWS), the restorative sleep that consolidates memories and information learned throughout the day, and rapid eye movement (REM) sleep, the dream phase. Eating less sugar will reduce the number of times you wake up during the night, and improve your sleep quality overall.

Battle the bulge

A significant risk of consuming excess added sugar is weight gain. In most cases, sugary foods and drinks are high in calories. Consuming too many of these products will lead to weight gain, even with regular exercise. As the body usually digests products containing added sugars more quickly, they do not offset hunger for very long. This can lead to eating more regularly throughout the day and a greater calorie intake overall. It is important to note that sugar does not cause weight gain and obesity by itself. Sugar is one of several causes. Being overweight or obese is the result of a complex interaction between diet, physical activity, genetics, and social and environmental factors. However, limiting your amount of added sugar is one of the simplest ways to prevent weight gain and lose those stubborn kgs.

Remember, everything in moderation. What matters is your overall diet, which requires a balance of proteins, carbs and fats. You should certainly avoid loading up on Tim Tams and Fanta, but eliminating all types of sugar from your diet like apples and bananas completely, is totally unnecessary.

Here are some healthy food swap suggestions:

1. Fruit muesli – plain oats
2. Fruit yoghurt – natural yoghurt
3. Sugar – cinnamon, or vanilla
4. Milk chocolate – 70 percent cocoa dark chocolate
5. Dried fruit – fresh fruit
6. Muesli bars – nut-based snack bars
7. Rice crackers – roasted chickpeas
8. Wraps – rye crackers
9. Mayonnaise – avocado
10. Sweet chilli sauce – chilli sauce

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An activated nut or seed has simply been soaked in water for 24 hours, then dried out again over a low heat .Raw nuts contain phytic acid and enzyme inhibitors that can reduce the body’s ability to absorb certain nutrients properly. Eating large amounts of raw nuts can put extra pressure on your digestive system and may cause uncomfortable digestive symptoms like bloating, heaviness and nausea. There are numerous studies in grains and legumes that show soaking and/or germination decreases the amount of phytate in the seed, and the amount of easily absorbed minerals increases.

Unfortunately, there is no scientific evidence to judge what changes occur in soaked nuts or how long you need to soak them for these changes to occur; and most importantly, whether any changes that do occur make a nutritional difference to the person eating them.

Irrespective, nuts – soaked or not – are a fantastic healthy snack, loaded with protein, healthy fats, fibre and important minerals like zinc, magnesium and calcium. A handful a day can help control high-cholesterol and blood glucose, and reduce the risk of heart disease and diabetes, as well as help to manage weight and appetite.

So whether you like your nuts activated or raw, they are still a great addition to any health diet!

Nuts, a powerhouse of good health:

Almonds: Almonds boast one of the highest fibre counts of all nuts which can help lower cholesterol and make you feel full. Adequate fiber also lowers the risk of diabetes and heart disease.

Cashews: Along with their healthy fats, fiber, and protein, cashews are a good source of iron and are particularly rich in zinc. 

Pecans: Pecans aren’t just for making tasty pies, they can also help improve heart health.

Brazil Nuts: Just one Brazil nut packs more than 100 percent of the recommended daily allowance for the mineral selenium, which the body uses for reproductive processes, to help metabolize thyroid hormones, and to help prevent cell damage that may lead to liver, prostate, colorectal, and lung cancers.

Macadamias: Although they’re one of the most calorie-dense nuts, macadamia nuts contain one of the highest counts of heart-healthy monounsaturated fat per serving.

Pistachios: Pistachios have just four calories each, and if you buy them in the shell, they’re especially diet-friendly, as the shells automatically slow down your pace so the snack lasts longer and you eat less overall.

Hazelnuts: An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes. They’re also rich in several antioxidants that can help protect against chronic diseases, including heart disease, and inflammatory diseases.

Activated Almond Recipe:

The ingredients
2 cups raw almonds*
enough water to cover the almonds in a dish
sea salt or garlic salt or dehydrated onion powder or tamari or curry powder (optional)

*You can use other nuts, too! Try brazil nuts, cashews, macadamias, hazelnuts, pistachios …

The process
1. Soak the almonds in the water for 12 hrs. If you’re using other hard nuts (like hazelnuts or brazil nuts) 12 hrs will also work. If you’re using soft nuts, like cashews or pistachios – shorten soaking to 4-6 hrs.

NOTE: After soaking, the nuts will look nice and puffy and may even start to show signs of sprouting.

2. Rinse the nuts under running water, and if you want to add flavour – now is the time to do it. Just shake a couple of tsp of whichever flavour you want over the wet (rinsed) almonds, and stir to combine well.

3. Now, it is time to roast the almonds, without damaging all those nutrients we’ve activated. Dry out the nuts on low heat – either in a dehydrator or in the oven on a low temperature (60C). This will take anywhere from 6-24 hours, depending on the temperature. The nuts will be done when they feel (and taste) dry.

4. Use your activated-dried almonds as you normally would use roasted almonds. They last really well in an airtight container and they can be ground into almond meal, too!

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The gut is where 70% of your immune system lies, where we metabolise hormones, where we make nutrients and neurotransmitters, create detoxifying enzymes and neutralise pathogens. All of these processes can profoundly affect us if not in balance or working properly.

To achieve a healthy gut, we need to support good bacteria in our digestive system. Bacteria pretty much run the show! Unfortunately, beneficial gut bacteria is not a big fan of many of the lifestyle factors that are synonymous with modern living. Stress, processed food, antibiotics, alcohol, cigarettes, sugar and pollution can all compromise good bacteria and feed the pathogenic bacteria.

So how do we ensure that the good bacteria is winning?

• Eat wholefoods: A good diet packed full of natural and unprocessed food encourages the growth of good bacteria. Make an effort to go for low HI (human intervention) foods. That means eating plenty of farm fresh wholefoods that nature provides, not foods that are processed in a lab.

• De-stress: Practising mindfulness through yoga, meditation, exercise and being kind to yourself, all help encourage beneficial gut flora. Haven’t you heard the phrase ‘don’t get your stomach in a knot?’

• Focus on fibre: Increase your overall fibre content, especially if your intake of fruit, vegetables and legumes is low. Fibre can provide a huge variety of compounds and nutrients that will help improve gut health. Fibre in whole grains, fruit, veggies, nuts and legumes are great for gut health in so many different ways.

• Probiotics: The proven strains of good bacteria include lactobacillus and bifidobacterium species can be found in yoghurt and probiotic drinks, but be careful that those products are not also full of gut-depleting sugar. Probiotic supplements are also helpful at balancing gut bacteria. 

• Lacto-fermented foods: Kombucha, kimchi and miso are also a great way to get natural viable bacteria into the belly. These are lacto-fermented foods. The lacto-fermentation process creates a broad range of beneficial bacteria. The proliferation of lactobacilli in lacto-fermented vegetables, such as sauerkraut for example, predigests the cabbage making digestion easier and nutrients more available for the body to utilise. The process also creates good bacteria that helps to re-colonise the gut. Studies show that consuming lacto-fermented foods can influence mood and probiotics can help eliminate disease-promoting pathogenic bacteria in the gut.

• Drink wisely: No surprises here but alcohol can negatively affect gut health. Reducing overall intake of alcohol and remember to drink more water is great for the gut. Water is also vital for cleansing the gut keeping the whole body hydrated and functioning at its best.

• Reduce junk food: Unfortunately, your gut doesn’t like processed, fatty, sugary foods even if you do. Reducing your intake of junk foods like soft drink, lollies, biscuits, chips and pizza, and make healthier alternatives instead will have your gut glowing with happiness!

• Activate your nuts: Raw nuts contain phytic acid and enzyme inhibitors that can reduce the body’s ability to absorb certain nutrients properly. Eating large amounts of raw nuts can put extra pressure on your digestive system and may cause uncomfortable symptoms like bloating, heaviness and nausea. There are numerous studies in grains and legumes that show soaking and/or germination decreases the amount of phytate in the seed, and the amount of easily absorbed minerals increases. This means activating our nuts will make it gentler on our guts.

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Diet is key. There’s no need to completely revamp everything, but a few simple changes in your kid’s lunch box will help.

• Want to give your kids a dose of vitamin C? Did you know that red capsicum has twice as much vitamin C as citrus fruit? Cut some up for an easy lunch box snack.
• Whole grain breads, pitas and wraps are rich in fibre, vitamin B and other nutrients, which will keep kids’ energy steady for hours.
• Berries (fresh or frozen), apples, kiwi, tomatoes, broccoli, lettuce, carrots, and avocados are also great for kiddie’s lunches. Packed with antioxidants, vitamins and minerals, these vibrant fruits and veggies are great for overall health, including immunity, growth and development.
• Add some lean lunch meats, grilled chicken or tofu, to their sandwich to help maintain energy, increase metabolism, and boost immunity.
• Don’t forget healthy, essential fats such as eggs and tuna. Omega-3 fatty acids are absolutely essential for kids’ overall health, plus it’s great for brain development and function.ust what they need to help them in the classroom.

To further boost their immune system and prevent the sniffles (or worse), then it’s time for salt therapy of course!

Salt therapy is great for kids. Salt is a natural antibacterial and anti-inflammatory. When inhaled deep into the respiratory system, the salt particles can help clear the airways and relieve congestion.  When landing on the skin, the salt can help relieve dry, itchy and inflamed skin and accelerate skin rejuvenation. It can also help fend off bacteria and other viruses to keep your kids bug free.

So you take care of their lunch box and we will take care of keeping cold and flu bugs at bay. Their immune systems will be fighting fit!

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Well, great news, friends. Salt ain’t that bad at all. In fact, not only does salt have a variety of health benefits, but a certain level of it is necessary for human bodies to function.

Let’s chat about it, shall we?

1. Salt aids blood-sugar control.

A healthy level of sodium in the diet is required to maintain insulin levels. Those cutting out salt completely have been found to be more susceptible to diabetes and other health issues.

2. Salt improves sleep quality.

If you’ve ever had a few sleepless nights in a row, you’ll be well aware of how important sleep is to good health. Salt in the diet can surpress stress hormones, improving the quality of sleep, while regular salt therapy can help the lung and circulatory systems function better, creating deeper and more beneficial sleeping patterns.

3. Salt lowers adrenalin.

Sure, we all love a good adrenalin rush. But adrenalin is actually a stress hormone, so there certainly can be too much of a good thing. A low-sodium diet can lead to increased adrenalin, which then leads to poor sleep and ill health. A healthy amount of sodium helps keep the adrenal gland in check.

4. Salt can improve skin conditions.

Regular salt therapy (such as at Salts of the Earth) can aid in the relief of symptoms of eczema, psoriasis, and other skin conditions. The natural properties of the salty air help to reduce inflammation and relieve itchiness, dryness, flaki ness, and other symptoms.

5. Salt helps balance your belly.

Your body needs a certain amount of salt in the stomach acid to aid with digestion of food. Too much can lead to bloating and water retention, of course, but cutting salt out all together can also lead to digestive issues.
So, when it comes to salt, think of Goldilocks and the three bears. Not too much, not too little – juuuust the right amount of salt.

Grab a pinch of salt and put it on your next meal!

The post Salt is officially the good guy! appeared first on Salts of the Earth.

So now that you’ve got your fun fact for the day, let’s talk about which salt you should actually be spending your salary on, you Roman soldier, you.

There’s so much more than table salt out there. There’s black salts, pink salts, salts from the Himalayans, salts you bathe in, salts you breathe in – salts for every occasion. Let’s break it down.

Table salt

This is the salt most people keep on their table (thus the name… duh…) and add to food on a regular basis. But hold your salty horses: table salt is the naughty kid. With all kinds of additives, like anti-caking agents, table salt has been bleached, refined, and stripped of all the good minerals. It may be time to clear it off your table.

Rock salt

This salt rocks (geddit? Guys?). It is mined from salt mines, by little elves wearing hard hats and carrying pick axes. Ok, maybe not the elves part; but it’s definitely from salt mines. It maintains all the purities that get bleached out of table salt. Although all salt should be used moderately – this one is a tasty, versatile choice.

Himalayan salt

This one is hailed as the holy grail of nutrient-rich salts. It comes all the way from the Punjab foothills in Pakistan, and is often pink or pale red in colour, even getting to a shade of deep burgundy. It is said to have 84 trace minerals that are bio-identical to the human body, so not only is it delicious, but it’s also easy for our body to digest and absorb.

Black lava salt

Sea salt that has been blended with activated charcoal to make it black in colour. It looks cool, and it tastes quite earthy. Black lava salt usually comes from Hawaii or Cyprus and can be used in cooking as a finishing salt.

Kala Namak (Black Indian salt)

Not to be confused with black lava salt, Kala Namak is the latest salt to become popular, especially in vegan recipes. It starts out as Himalayan salt, and then gets heated to super high temperatures and mixed with a range of Indian spices, one of which contains sulfur. The weird thing is; it smells like boiled or rotten eggs when added to food, but it tastes good. Say what? Indeed, the unique savoury, umami flavour is getting devoured in vegan recipes, as it adds a little something-something to egg-free dishes.

Murray River pink salt

Go Aussie go! The fancy pink salt from the mineralised brines of the Murray River basin are particularly high in magnesium and calcium. It’s won all kinds of awards (including a Gold Medal from the Australian Food Awards) and has a very soft, fragile taste.

And finally, the most expensive salt in the world…

Amethyst Bamboo 9x

This salt from Korea is so fancy, we’re not even sure if ‘salt’ is the right word for it. ‘Granules of heaven’ might be better. It starts as Korean grey sea salt, which gets sealed inside an aged bamboo cylinder, then roasted in a pine-wood furnace of nearly 800 degrees Celsius, the melting point of salt. Which is then repeated SEVEN TIMES, and then it gets roasted again at an EVEN HOTTER temperature. So it does actually melt into something that looks like lava, and then hardens into crystals. It’s extremely strong and must be used sparingly, but results in a smoky, aromatic, slightly sweet flavour. The cost? About AU$0.80 per gram (table salt is approx $0.01 per 10 grams).

Now you’re a salt whiz. Get grinding, people.

The post Which salt should you be savouring? appeared first on Salts of the Earth.

Salt and vinegar chips. Salted caramel. Salt and pepper calamari.

There are so many delicious foods that involve salt, and yet we have been taught to avoid it, with health-nuts striving to cut sodium out of their diet altogether. In some ways, this is a good idea; table salt (which is 97% chemically produced Sodium Chloride, and 3% tables. Just kidding. But not about the chemically produced 97%…) is definitely not good for the ol’ body. It’s bleached, devoid of all nutrients, and the scary truth is; if you put a saltwater fish in a tank of fresh water mixed with table salt, they will die. And not from out of sheer pleasure. Table salt = bad news.

But here is the good news. You can still eat salt. Just make it GOOD salt.

When table salt was linked to a whole bunch of health problems – heart troubles, kidney problems, stroke – the whole concept of salt got a bad name. But good salt, such as pure Himalayan salt, brings a wealth of essential minerals and nutrients to the body. By using a bit of quality salt in cooking, the necessary sodium levels in the blood stream can be restored, helping with blood pressure, brain function, sleep health, kidney function, irregular heart beat, even cellulite.

CELLULITE, PEOPLE. After all these years of thinking we had to cut out salt to get rid of thigh dimples, it turns out, we might actually need to cut it back in.

Himalayan salt is the purest, most beneficial salt available, forming crystals for 200 million years in the Himalayan ranges. Sound like a treasure from a Disney movie? It sure does. And when you consider the 84 minerals available in a teaspoon of the Himalayan salt, you’ll know why.

So next time you’re standing over the stove, think about adding a pinch of salt. But leave the table salt in the cupboard. The laundry cupboard. Use it for cleaning and scrubbing, because that’s about all it’s good for. Instead, reach for a delicious sprinkle of Himalayan salt, and let your body absorb 200 million years of good health.

Salty high-five.

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