By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Salt. The salt of the earth. A vital electrolyte for our bodies to function—without salt, we can die.

However, salt is almost always at the top of the “foods to avoid” list. It seems the entire medical profession and along with most dietitians and nutritionists hate salt. Why is salt looked at as such a terrible thing for your health?

Salt vs Sodium

Salt is not pure sodium. Salt is a natural product that contains sodium. Table salt (like Morton salt) contains around 97% sodium. Other types of salt like sea salt and Himalayan pink salt contain less sodium, but do contain a few other minerals including magnesium, potassium and small amounts of calcium.

The Salt and Blood Pressure Connection

During the 1980s, researchers conducted a large global study that studies salt intake and blood pressure. What was discovered was that groups of people from undeveloped countries who didn’t use salt also had low blood pressure.

One of these groups were the Yanomami of the Amazon rainforest. The Yanomami have very low sodium in their urine, which indicates very low sodium consumption—and they have very low blood pressure. Even the very elderly Yanomami possess low blood pressure.

However, when you look at another group of primitive people, the Kuna of Panama, you see a slightly different story. The Kuna also consume a low sodium diet and have low blood pressure, but when certain groups of the Kuna had access to more generous amounts of salt, blood pressure still remained low. In other words, there doesn’t seem to be a direct relationship between salt intake and blood pressure. It’s quite possibly diet and other lifestyle factors as well.

Another study, a meta-analysis of 6,250 patients found no direct link between salt intake, high blood pressure and increased risk of heart disease. Like many of our dietary recommendations, we need to take other things into consideration.

Two other meta-analyses (analysis of multiple studies) found that sodium restriction reduced blood pressure 5.39 mm Hg for systolic (top number) blood pressure and reduced diastolic blood pressure (lower number) 2.82 mm Hg for those who already had hypertension. Sodium restriction dropped blood pressure only 2.42 mm Hg and down 1.00 mm Hg, in those with normal readings. Not much really.

In addition, restricting sodium intake can also increase triglycerides and LDL cholesterol, as well as causing elevated stress hormones.

However, increasing potassium intake (naturally found in fruit and vegetables) was associated with over a 7-point drop in systolic blood pressure and a 2-point drop in diastolic blood pressure, but only for people with hypertension. The takeaway here is that increased potassium (which a healthy diet provides) is more beneficial to lowering blood pressure than a salt-restricted diet.

Our Bodies Need Salt to Survive

The human body can’t live without some sodium. Salt is necessary for nerve transmission and to help contract and relax muscle fibers—including the muscles in the heart.

Some of the signs of salt deficiency include:

• Dehydration—the body cannot hold onto water as well without salt
• Muscle cramps
• Higher risk of heart attack
• Headaches
• Weakness
• Inability to withstand heat, especially when exercising
• Cognitive decline in elderly
• Irritability

When sodium levels are low in the body, chemical and hormonal messages signal the kidneys and even our sweat glands to hold onto water to conserve sodium.

Many studies point to the fact that sodium has many benefits in the body. It can actually help you conserve water, and make you feel less thirsty. Salt has several other health benefits too. Let’s explore some of those good things about salt:

Exercise performance and heat tolerance

Back when I used to race my bike in the heat of a St. Louis summer (think high 90’s temps + humidity in the 90% range), the heat used to really get to me. I remember a few races where I just got too hot to continue and dropped out. I was overheated and out of energy.

Once I learned about salt loading before racing or training in the heat, it was a game-changer. The heat no longer bothered me, and I had tons more energy. Suddenly instead of dropping out of races, I started winning them.

Studies show that sodium loading before exercising in the heat increases the body’s fluid volume and reduces the physiological strain on your body from the training. Sodium loading helps you work out harder, longer and more effectively. And guess what? This method works for you whether it’s hot out or not.

Salt and Electrolytes

Sodium from salt, is an important source of necessary electrolytes. Without sufficient electrolytes you can experience irregular heartbeat, muscle cramps, fatigue, nausea, and even seizures. Sodium is an electrolyte which is also vital to maintain the proper fluid balance in our bloodstream, inside and outside our cells.

Sea salt is an excellent source of electrolytes, which has been shown to prevent muscle cramping during exercise. Sea salt contains sodium, magnesium, potassium, and calcium, all of which you need for optimal health. These minerals must come from your diet because your body can’t create them.

Manage Stress Better

When we are stressed, our bodies have more of the hormone, cortisol circulating. When cortisol levels are high, you feel more stressed. Salt has been shown to help your body clear cortisol from the blood. The faster your body gets rid of cortisol, the better you feel. Low sodium diets are often associated with higher stress hormone levels, as well as depression and anxiety.

An experiment published in 1995 showed, for example, that when rats are put in stressful situations, they preferred to drink salty water rather than unsalted water. In another study, when wild rabbits were stressed, their sodium intake shot up.

In another 2014 study involving about 10,000 Americans, researchers found a relationship between salt intake and depression: women on low-sodium diets tended to be more depressed than women with a regular salt intake. People may be self-medicating with salt and not even know it.

Chronic stress does seem to increase cravings for salty food—unfortunately it’s usually salty processed foods like pizza, chips, or French fries. No wonder college kids are binging on this type of food. Could stress be the reason why an awful lot of Americans are munching on salty junk food?

You don’t have to mow through a bag of potato chips if you are stressed and craving salt. Grab a handful of healthy nuts or beef jerky to snack on. You can also just add a couple more grinds of fresh Himalayan salt to your healthy dinner or sprinkle some sea salt on those fresh veggies you are munching on.

Salt and Sex

Salt has been found to accelerate sexual maturation in animal models, resulting in more offspring. Male rats also tend to have increased sperm counts when on a higher sodium diet.

This 1991 experiment, on men whose sodium intake was lowered to 2.4 grams a day complained of erectile dysfunction more often than those who consumed three grams a day. The ED was even worse when combined with a diuretic (used for hypertension) and the low-sodium diet.

Growth

Sodium may also aid healthy growth. Scientists from the New Jersey School of Medicine found out if rats are put on low-salt diets, their bones and muscles fail to grow as fast as rats on a normal diet. Observational studies also note that children tend to crave more salt than adults do which may be explained by the needs of their growing bodies, bones and muscles.

Low Sodium and Diabetes

People with type 2 diabetes have worsening outcomes when they follow a low salt diet. A 2011 study showed people with Type 2 diabetes are more likely to die prematurely on a low-salt diet due to higher all-cause and cardiovascular mortality. Another study from Harvard linked low-salt diets to an immediate onset of insulin resistance, a precursor to Type 2 Diabetes. Guidelines for salt restriction for people with type 2 diabetes may need to be reconsidered.

Aldosterone levels

Low sodium conditions can increase the hormone aldosterone. Aldosterone is an adrenal hormone helps the body preserve sodium when it is perceived to be scarce.

High aldosterone levels are also associated with insulin resistance, and aldosterone-blocking medications are being explored as potential treatments for vascular disease and hypertension.

What Kind of Salt to Use?

Avoid using processed, table salt as it is higher in sodium, often has fillers and anti-coagulants and has a harsh, bitter taste. Better choices are natural salt such as these:

• Natural sea salt contains many more beneficial minerals such as magnesium and calcium and even iodine. Sea salt generally has a milder, smoother taste as well.
• Pink Himalayan salt is rich in minerals, containing all 84 essential trace elements required by your body.
• Celtic sea salt is an unrefined, unprocessed type of salt, sourced from clean coastal waters in France. Containing unprocessed and naturally forming minerals, this grey Sea Salt is harvested and dried and ready to use.

Salt makes food taste better. Ever eat a steak without salt? It’s bland and boring. Or try a plate of steamed veggies without salt. It’s just not all that good.

You can attempt to drop your salt intake to try to lower your blood pressure, but your body has ways of maintaining the levels it needs to function. And, food doesn’t taste as good, your performance in the gym and in bed may suffer, and your cortisol and insulin may go up.

Better yet, sticking to a low-carb, primal, paleo style diet with few carbs, no grains or sugar will actually help your body clear out salt quicker and, in the process, you will get healthier, your blood pressure goes down and cardiovascular markers start looking up. Enjoy your salt with a healthy diet!

Try A Bag Of Our All-Natural Colima Sea Salt — For FREE!

There’s a HUGE misconception that eating too much salt raises your blood pressure. A lot of the studies have been misquoted (and done on the wrong type of salt!). The salt you get at the local supermarket is likely highly processed “chemical salt” meant for icy roads and laboratories – and it wasn’t meant to be eaten. It’s 97% sodium chloride, stripped of all its natural minerals. Colima Sea Salt, on the other hand, is filled with magnesium, potassium, and calcium. Believe it or not… this type of salt can actually support a healthy heart!

Colima Sea Salt is sun-dried and hand-harvested by local salt farmers at an ancient salt lagoon in Mexico. The salt is mineral-rich and natural, unlike chemically processed table salt you buy at your local supermarket. As a result, it’s richer… tastier… and makes flavors in your food explode with juicy deliciousness.

Click here to try a bag of Colima Sea Salt FREE today

References
https://pubmed.ncbi.nlm.nih.gov/21036373/
https://chriskresser.com/shaking-up-the-salt-myth-the-dangers-of-salt-restriction/
https://www.health.harvard.edu/heart-health/take-it-with-a-grain-of-salt
https://www.washingtonpost.com/national/health-science/we-eat-a-lot-of-salt-but-scientists-say-there-are-good-reasons-for-that/2015/05/04/69ff7058-c806-11e4-a199-6cb5e63819d2_story.html
https://www.marksdailyapple.com/salt-what-is-it-good-for/
https://www.oklahoman.com/article/feed/687315/did-you-know-salt-reduces-stress

The post 9 Good Reasons to Eat Salt appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Several years ago, when I was racing my bike in the hot, humid St. Louis summers, I was looking for an effective electrolyte replacement drink. Those temps in the high nineties combined with super high humidity would certainly make you lose lots of fluids and electrolytes.

Being a health fanatic, there was no way I was going to resort to drinking those corn syrup sweetened, artificially colored and flavored “Sports drinks”. No way!

What I did discover was coconut water. Totally natural and full of thirst-quenching electrolytes. The perfect drink.

Coconut water—not to be confused with high fat coconut milk—is 95% water. Coconut water comes from the liquid from the young, green coconuts.

Even though coconut water only recently exploded in popularity here in the US, it’s been consumed for years in the tropical areas where it grows, around the world. In traditional natural medicine, coconut is believed to help treat dehydration, digestion, and other health matters.

1. Natural Electrolyte Replacement Drink

Coconut water contains a lot of potassium, some magnesium, and a small amount of sodium. And it’s low in calories and sugar. Compared to typical sports drinks, coconut water has fewer calories, no added sugars, less sodium, and higher amounts of potassium.

Coconut water contains more the 10 times the potassium as most sports drinks. Potassium is a vital mineral that helps maintain the proper balance of fluids in the body and help the heart pump blood. When you sweat, one of the electrolytes lost in your sweat is potassium, so it’s important to replace this as soon as possible.

Potassium also helps to balance our sodium levels and while we lose sodium in our sweat as well, consuming potassium helps to balance out these levels, and even help to lower blood pressure. Potassium helps to prevent muscle cramps during and after a hard workout.

Coconut water also contains small amounts of magnesium which helps to aid the muscles, helps with energy production, and prevent muscle cramping and spasms. While coconut water contains more calcium and magnesium than most other sports drinks, it does not contain large quantities. Coconut water contains less than 5 percent of your recommended amount of both calcium and magnesium.

If you are a serious athlete, coconut water may be a little too low in sodium, especially if you are exercising over an hour in the heat. But for light recreation and a refreshing drink coconut water may be just what you need to rehydrate.

2. Improves Heart Health and Blood Pressure

Drinking coconut water may help reduce heart disease risk and cholesterol. In a study from 2008, researchers fed test subjects a diet rich in fat and cholesterol. One group also was fed high doses of coconut water. After 45 days, the coconut water group had lower cholesterol and triglyceride levels, similar to the effects of taking a statin drug.

Another study shows that coconut water is beneficial to lower blood pressure, most likely due to the blood-pressure lowering effects of the potassium in the coconut water.

Potassium, one of the electrolytes in coconut water, can help lower blood pressure, according to American Heart Association. The AHA states that potassium-rich foods help lower blood pressure because the electrolyte reduces the impact of sodium, which can raise blood pressure.

Another study on coconut water and blood pressure, published in the West Indian Medical Journal, found that 71 percent of those who drank coconut water for two weeks experienced a significant decrease in their systolic blood pressure (top number), as compared to those who only drank bottled water. Additionally, 29 percent had a significant decrease in their mean diastolic blood pressure (lower number).

3. Kidney Stone Prevention

One of the best ways to help prevent kidney stones is to drink plenty of fluids—especially plain water. However, two small studies show that drinking coconut water may be the best fluid to help prevent kidney stones.

Kidney stones can be created in the body by a variety of substances and there are four types: calcium oxalate, uric acid, struvite, and cystine. Some people are more susceptible to kidney stone formation than others.

In a 2013 study in rats with kidney stones, coconut water prevented the crystals from adhering to the kidneys and the resto of the urinary tract. It also reduced the number of crystals formed in the urine.

Another small study from 2018 found that coconut water flushes the kidneys, which also helped the body clear potassium, chloride, and citrate in individuals, thus helping prevent kidney stone formation.

4. Helps Manage Diabetes

Coconut water, which is very low in natural sugars, can also help to lower blood sugar levels and lower other biomarkers of diabetes including HbA1c.

In this study from 2015, diabetic subjects treated with coconut water maintained better blood sugar levels than the control group. The same study also found that coconut water lowered levels of hemoglobin A1c, the long-germ marker for blood sugar). Another study from 2021 also found similar results lowering blood sugar.

Another added benefit of coconut water for diabetics is that it’s a decent source of magnesium which helps to increase insulin sensitivity and decrease blood sugar.

Do keep in mind however, coconut water does contain some carbohydrates and calories, so beware about drinking too much of it.

One interesting natural ingredient of coconut water is L-arginine (a precursor to nitric oxide) known for its antidiabetic and antithrombotic effects.

5. Full of Antioxidants

Coconut water also has a good share of antioxidants that help to fight free radicals which cause damage to our DNA. Free radicals can come from environmental toxins in the air or water, chemicals in processed foods or even from hard exercise.

When your body has an overload of free radicals, you can be at a higher risk for other chronic degenerative diseases like heart disease, cancer, diabetes and Alzheimer’s and more.

Research on animals has shown that coconut water contains important antioxidants that may help modify free radicals so they no longer cause oxidative stress or harm to health.

In one 2012 study, insulin-resistant rats consuming a high fructose diet were treated with coconut water. Free radical activity decreased, as did blood pressure, triglycerides and insulin levels

While these studies are interesting, it’s important to note these studies used animals as test subjects, so results on humans need further studies.

6. Reduces Stress and Tension

Some of the electrolytes in coconut water, especially the triad, potassium, calcium and magnesium, can help reduce stress and muscle tension.

So many people are often short of these critical minerals in their diets. Calcium, magnesium and potassium actually work together to maintain bone health, muscle health, and our heart.

While magnesium gets called the “relaxation” mineral, it has over 300 functions in the body. One of its primary functions is in the parasympathetic nervous system, the part of the nervous system that helps us relax. It also helps with better sleep, and contributes to the creation of serotonin, our “happy hormone.”

7. 100% Natural, Low in Sugar, Low in Calories

Natural coconut water is low in sugar and low in calories, making it a great drink, especially for replacing electrolytes and quenching your thirst. And it’s 100% natural with no added chemicals, coloring, etc.

Coconut water—with no additional sugar added, is only about 10gms of sugar, and 60 calories per serving. Beware though, many coconut waters come in a tall can that contains 2 servings, making that a 120 calorie drink. While that is still less than many sports drinks or sodas, those calories can add up quickly.

Funny story of my own—when coconut water hit the store shelves, I was a big fan. Riding my bike in the sweltering summers of St. Louis, Missouri, I needed a good electrolyte replacement and coconut water fit the bill. Before I knew it, I was drinking about 3 of those big cans a day. I was hydrated! I also noticed after about a month of chugging the coconut water, my clothes were a bit tight. I had gained weight. Thinking through my recent diet, I thought, “I haven’t been eating any more than usual, so why would I be gaining weight?” Then it dawned on me and I grabbed a can of coconut water to check out the calories I was guzzling a day. About 360 extra calories or so…so yes, too much coconut water can be fattening. Go easy on this stuff.

Best Coconut Juices to Buy

The very best kind of coconut water or coconut juice to consume is fresh from a young, green coconut. And you’ll know exactly what’s in it. Nothing but pure coconut water. However, fresh coconuts may be harder to find and purchase and may have to be shipped for miles and miles if you don’t live in a tropical area.

The next best choice would be cold-pressed coconut water which is not super processed. Other coconut waters are usually pasteurized, which kills off many of the beneficial enzymes, vitamins, minerals and nutrients. When coconut water does not need to be refrigerated, you can bet it’s probably pasteurized to prevent it from spoiling.

Many companies add sugar, fruit juices or other ‘flavorings’ to the coconut water, but this only adds sugar and calories and should be avoided. The primary ingredient in coconut water should be 100% coconut water or coconut juice, which is the same thing.

Coconut water is delicious in smoothies, diluted with water or sparkling water or with a squeeze of lemon or lime added to it.

References
https://www.healthline.com/nutrition/coconut-water-benefits#2.-May-have-antioxidant-properties
https://www.medicalnewstoday.com/articles/318394#Potassium
https://parade.com/1215657/kaitlin-vogel/coconut-water-health-benefits/
https://draxe.com/nutrition/is-coconut-water-good-for-you/
https://www.kidney.org/atoz/content/kidneystones
https://foodfacts.mercola.com/coconut-water.html
https://www.livestrong.com/article/465036-coconut-water-blood-pressure/
https://www.forbes.com/sites/robertglatter/2012/08/31/the-truth-behind-the-coconut-water-craze/?sh=67544d9a1f8c
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coconut-water/faq-20207812

The post Coconut Water: 7 Legitimate Reasons it’s Good for Your Health appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Water, water, everywhere!

The water aisle at the grocery store has grown bigger and bigger. Now you have to make choices between natural spring water, volcanic water, sparkling mineral water, alkaline water, flavored water, ‘smart’ water, or just your basic reverse osmosis purified water. It’s mind boggling, really. Who would have thought it would be so hard to just get a healthy drink of water! Not to mention the prices—some of these bottles of water can cost a fortune! But, are they worth it?

Sure, there’s good ‘ole tap water, but depending on where you live, may not be all that healthy, (unless you have well water) and is often full of harmful chemicals like fluoride and chlorine, as well as toxic leftover medications, glyphosate, and potential pathogens. But what about bottled water?

Let’s take a more in-depth look at some of bottled water choices that appear on your grocery store shelves, so that next time you are faced with that wall of water choices, you will know just what to reach for.

Alkaline water

“Alkaline” water has to do with its pH level. The pH level tells you how acidic or alkaline something is from 0-14, with the lower numbers being more acidic and the higher numbers alkaline.

Alkaline water is thought to neutralize the body. The pH of the human body lies in a tight range between 7.35-7.45, and any minor alterations from this range can cause severe health issues.

It is considered that disease states begin when the human body becomes too acidic, so drinking alkaline water helps to push the body back into the alkaline range.

Whether alkaline water is good for you or not has to do with how it’s made. When water is naturally alkaline, it picks up minerals from coming in contact with rocks which makes it alkaline. So you get minerals and alkalinity, naturally.

Alkaline water seems to be the big new ‘thing’. Alkaline water means that it’s pH is higher and more alkaline. Our body’s own pH generally falls around 7.4. It’s thought that diet and lifestyle factors can make our bodies more acidic, which then makes one more susceptible to disease. The selling factor of this water is if you drink alkaline water, your body will become less acidic and therefore healthier.

Natural vs Artificially Created Alkaline Water

Natural alkaline water comes from springs or wells where there is a lot of minerals. The minerals in the water are what make it more alkaline. This water can be quite healthy and contain magnesium, calcium, sodium and potassium, making it not only thirst-quenching but full of electrolytes and minerals.

Artificially created alkaline water comes from a chemical process called electrolysis, which raises the pH in the water with an ionizer. When the acidic and alkaline water molecules are separated, the acidic water is removed and what remains is alkaline. Ionized alkaline water can have pH values as high as 9.5 or higher.

Bottom line: Alkaline water is good for you, but don’t believe all the health claims–they are not scientifically proven. Natural alkaline water comes from minerals which is a healthier version to drink. Use caution with artificially-made alkaline water; it usually has less beneficial minerals in it, and may also contain contaminants, depending on the source and whether the water is purified prior to the alkalization process. Drinking too much artificial alkaline water can actually minerals out of the body and be detrimental to your health.

Examples: Naturally alkaline water includes Icelandic Glacial Spring water and Rocky Mountain Spring water. Artificially ionized alkaline water includes Glaceau Alkaline Smartwater, Essentia ionized water, Talkingrain Essentials, and Alkaline 88.

Mineral Water

Mineral water naturally contains minerals and is often a type of natural spring water. When rainwater filters down deep through rocks, it not only is purified, but it picks up minerals which are good your health. Mineral water, which contains magnesium and calcium can help lower blood pressure, reduce heart disease, and benefit bone health.

There is a wide range of quality when it comes to mineral water, based on the source. Mineral water can also come from different types of rock like bedrock, or volcanic rock—and it makes a great difference in the quality, taste and purity of the water. Some mineral waters have a higher mineral content than others, depending on where they come from.

Mineral water is usually high in essential minerals, including calcium, magnesium, and sodium. This makes mineral water an ideal source to replenish not only fluids, but vital electrolytes in the body. The Food and Drug Administration (FDA) states that to be classified as ‘mineral water’, it must have at least 250 parts per million (ppm) of dissolved solids from its source. This includes minerals and trace elements. It is not permissible to add minerals during bottling. Gerolsteiner, a well-known mineral water has over 2,500 ppm minerals including calcium, magnesium, bicarbonate, potassium, sodium, chloride, and “other minerals”.

Some mineral water has natural carbonation which is fine, if you like the extra fizziness. Carbonation comes from the CO2 in the water. For many, it’s just a matter of personal taste. Sparkling mineral water can also have the carbonation added during bottling. Mineral waters like Perrier, Pellegrino or Gerolsteiner waters are naturally carbonated.

While sparkling water may be slightly more acidic due to the reaction of carbon dioxide and H2O, it is not enough to be significant. Carbon dioxide and water react to produce carbonic acid, a weak acid that’s known to stimulate a burning, prickly sensation that can be enjoyable to some people.

Note, however, that drinking carbonated water does not actually make your body more acidic. It’s really just a matter of taste preference, “still or sparkling?” as waiters often ask.

Bottom Line: Mineral water can one of the healthiest types of water to drink. It replaces essential minerals and electrolytes and is often alkaline as well. Always check the water source on the back of the label.

Examples: Gerolsteiner, Topo Chico, Perrier, Pellegrino and Calistoga.

Spring Water

‘Spring’ water can be a fairly generic term and there is a huge amount of diversity for spring water, its purity and where it comes from. Spring water is water that is filtered through rocks and comes up to the surface.

Like mineral water, spring water also generally comes from an underground source and is usually bottled at the source. It contains minerals, electrolytes and other essential dissolved solids. Spring water comes to the surface, while artesian well water is similar to spring water, but it must be accessed underground by a well.

However, spring water requirements are not as tight as mineral water. While it can have minerals in it, it is not required to contain a certain amount. It’s only held to the same standards that apply to tap water, and there’s no official recognition needed to label your water “spring water”, nor does its composition need to be consistent every time. So that makes spring water ‘iffy’ as far as purity, toxins, dissolved minerals, etc.

Artesian well water is another type of similar water classification by the Food and Drug Administration. Underground water that doesn’t rise to the surface is considered artesian well water. It’s also fancy name for your basic well water that many households have. Again, a wide variation of the content of the water as far as minerals and dissolved solids go—and potential toxins in the water. It all depends on the source of the water.

A good, deep well that has a water source that has been filtered through layers of hard rock will be full of minerals and quite pure. So even well water at your home can have the potential of being as good or better than what you pay top dollar for in a store.

Author’s note: I live up in the Rocky Mountains near a small town in Colorado. We just recently had a well put in that is over 300ft. deep through solid granite and quartz. It is pure, delicious and full of healthy minerals from the rock and quartz.

Bottom Line: Because spring water and artesian well water can contain varying levels of minerals and electrolytes, this type of water can be good for your health and quench your thirst. Again, check the source and whether the water has been tested for any toxins.

Examples: Icelandic Glacial Spring Water, Mountain Valley, Evian, Acqua Panna, Ice Mountain, Rocky Mountain Spring Water, Poland Spring, JUST Water. Artesian water examples include Voss, Fiji, Whistler Glacial, Kopu, and Hawaiian Springs.

Purified Drinking Water

Purified drinking water can come from a variety of water sources; it is just purified through a process called ‘reverse osmosis’. Purified water can even be your basic tap water run through the RO process.

Reverse Osmosis works by using a high pressure pump to force the water across the semi-permeable RO membrane, removing approximately 95-99% of the dissolved salts, particles, colloids, organics, bacteria and other pathogens. It’s important to note, however that an RO system should not be relied upon to remove 100% of bacteria or viruses—especially since viruses are very small.

RO removes magnesium, calcium, sodium and potassium as well, so unless those important electrolytes and minerals are added back in during the bottling process, drinking RO water on a regular basis can actually leach a small amount of minerals from the body. RO water is also slightly acidic. Prolonged consumption of reverse osmosis water can have adverse health effects such as increasing the risk of kidney disorders and gastrointestinal troubles.

Many bottled water companies using RO method will re-mineralize the water, adding back in magnesium, potassium, and salt.

Bottom Line: Bottled purified water is fine to drink, especially if it has added minerals and electrolytes, but keep in mind, it’s usually nothing fancy and can come from just your basic municipal tap water source.

Examples: Dasani, Aquafina, and Nestle Pure Life, Poland Spring water.

Distilled Water

Distilled water is one of the purest forms of water. Water is boiled and turned into a steam then converted into water again. Once the water converts from a liquid into a gas, the heavier minerals and other solids are left behind. The water particles are condensed back into a pure, clean liquid state with nothing else in it.

Because there is nothing else in it, distilled water has a very flat taste and does not provide you with any healthy minerals or electrolytes. Distilled water is very pure, but since it does not contain minerals, it can actually pull small amounts from your body like your bones and teeth, if you drink it frequently. However, if you are eating a healthy diet, full of vitamins and minerals, drinking distilled water won’t really affect your health negatively.

Keep in mind, distilled water will have a tendency to leach chemicals or minerals from any container it is in, so if you are drinking distilled water from a plastic jug, it’s highly likely it has absorbed some of the chemicals from the plastic container.

Some bottled water companies distill their water and then replenish the minerals and electrolytes during the bottling process.

Depending on the tap water where you live, however, distilled water could be better for you than tap water which may contain chemicals, lead, mercury, pesticides and even tiny pathogens.

Distilled water works well for things like steam irons, your car’s cooling system, your fish tank, and certain medical devices like CPAP machines that can get clogged up with minerals from tap water and other types of water.

Bottom Line: Distilled water is not a great choice of water to drink, but may be better than some tap waters which can include contaminants like fluoride, chlorine and may contain other chemicals and toxic substances. Some distilled drinking water has some of the minerals and electrolytes put back in, making it healthier to drink than plain distilled water.

Examples: Glaceau Purfied Smartwater, Arrowhead Distilled Water, Nestle Distilled Water, Arrowhead Springs Distilled Water, Eldorado Distilled Water, Poland Springs, Ozarka

That’s a summary of the most popular water types. New ones come out every day—like probiotic water, antioxidant water, protein water, caffeinated water, and flavored waters. All of these may come from a variety of sources and purifying methods.

As in everything else that you put in your body—read the label and find out how your water is processed. It’s important to always check the source of your bottled water as well.

Consider too, the type of container it comes in. Since water is actually a solvent, water from plastic water bottles is probably leaching some of those not so healthy chemicals from the plastic—chemicals which can be xenoestrogens and disrupt your endocrine system. Choose glass if you can and if it’s practical.

And remember, it’s not necessary to pay top dollar for H20. Just because it comes from a fancy, far-away source, doesn’t make it better. Your tap water that comes out of your well may be just as good.

Skol!

References
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/alkaline-water/faq-20058029
https://www.healthline.com/nutrition/the-alkaline-diet-myth#what-it-is
https://www.healthline.com/nutrition/mineral-water-benefits#drawbacks
https://www.healthline.com/nutrition/carbonated-water-good-or-bad
https://www.absopure.com/blog/difference-between-spring-water-and-purified-water/
https://puretecwater.com/reverse-osmosis/what-is-reverse-osmosis

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By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

High blood pressure is very common problem, especially here in the United States. High blood pressure can often be a precursor to other cardiovascular problems, especially heart disease.

Blood pressure is the force of our blood on the walls of the arteries. As the heart beats, it pushes out fresh, oxygenated blood throughout the body. Blood pressure is measured in two numbers, the systolic or top number and the diastolic or bottom number. The systolic number measures the pressure of your blood against your blood vessel walls as it is pumped out of the heart. The diastolic number measures the pressure in your blood vessels when the heart rests between beats.

Healthy blood pressure readings are between 90-120 systolic, and 60-80 diastolic. When blood pressures are above 120/80, they are are considered high and you are considered “pre-hypertensive”.

When blood pressure measures 140/90 or above, this is considered true hypertension and requires medical treatment. When blood pressure measures over 180, this is a medical emergency and needs immediate medical attention.

While not a lot is known about the causes of high blood pressure, it is known that diet and lifestyle factors come into play. These can include:

• Smoking
• Diet high in processed carbohydrates
• Being obese or overweight
• Drinking alcohol
• Sedentary lifestyle
• Sodium intake
• High blood sugar

Most people, when diagnosed with high blood pressure, are given prescription drugs to help lower blood pressure. These drugs can have a lot of unpleasant side effects including dizziness, nausea, coughing, erectile dysfunction, nervousness or feeling constantly fatigued.

Diet and lifestyle can go a long ways towards helping to lower blood pressure–without the unpleasant side effects. Simple additions such as regular exercise, healthy sleep habits, cutting back on alcohol, and a better diet low in sugar and carbohydrates have been proven to help.

Certain foods, such as garlic, have been used for many years to help lower blood pressure and reduce heart disease risk.

Garlic contains a powerful mix of nutrients and serious health benefits including its sulfur compounds, amino acids, antioxidants, and vitamins and minerals. Its primary ingredient is a substance called, allicin.

While garlic works as a great flavoring ingredient to many of your dishes, it really performs well as a natural medicine. If a pharmaceutical company could copy all of garlic’s amazing health benefits, it would be one of the most in-demand drugs on the market! Garlic helps to lower cholesterol and thins blood to help prevent blood clots.

Garlic also has a powerfully beneficial effect on blood pressure. Garlic contains a substance called gamma-glutamylcysteine which is a natural angiotensin-converting enzyme, similar to the ACE inhibitor blood pressure medications. When this natural phytochemical teams up with allicin, it gives garlic the ability to dilate blood vessels and very effectively lower blood pressure.

Another pharmaceutical medication for high blood pressure, Atenolol, which is a beta blocker, works by blocking epinephrine in the body. This slows the heart rate, blood pressure and strain on the heart. Beta blockers can often have unpleasant side effects. In the Journal of Pharmaceutical Science, study results show garlic to work better than atenolol—without the side effects of dizziness, constipation, lack of energy and erectile dysfunction.

Garlic’s ability to lower blood pressure may be related to its antioxidant and sulfur content and its ability to stop inflammation. Allicin also appears to increase the production of hydrogen sulfide and nitric oxide, both of which help to lower and regulate blood pressure. Allicin also appears to increase the production or availability of hydrogen sulfide and nitric oxide, two compounds crucial for regulating blood pressure levels.

Experts also believe that garlic’s anti-inflammatory and antioxidant properties may further contribute to garlic’s ability to reduce or prevent rises in blood pressure levels.

Fresh garlic is about as potent as it gets—as garlic supplements can contain very little active allicin. Adding a diced up garlic clove every day or so to your dishes is a great way to get good amounts of garlic. Raw garlic is the best, since cooking can destroy some of its benefits. There is new research showing that raw, aged garlic often has the highest quality medicinal value, along with organic garlic.

According to Healthline researchers, the following forms and amounts of garlic have the best blood pressure-lowering effects:

• 188 mg of egg-yolk-containing garlic powder per day for 12 weeks
• 400 mg of raw garlic per day for 6 months
• 240–2,400 mg of aged garlic extracts per day for 2–23 weeks
• 600–2,400 mg of garlic powder per day for 8–24 weeks
• 12.3 mg of garlic oil per day for 16 weeks

Always discuss your intake of garlic with your health care provider about using garlic as a blood-pressure remedy—especially if you are already taking a prescription medication for blood pressure.

Sprinkle your garlic liberally on your dishes and share it with your family and friends. It’s great for all around good health!

Speaking of blood pressure…there has NEVER been a blood pressure medication without very dangerous side effects…and there never will be.

If you take medications for high blood pressure you’re rolling the dice on your life, but it doesn’t have to be that way. Click below to watch a short video from my good friend Joe detailing exactly how to beat high blood pressure for good and avoid the cost and dangers of drugs…

4 Powerful Foods & Herbs that Normalize High Blood Pressure

References
https://www.healthline.com/nutrition/garlic-for-blood-pressure#dosages-forms
https://www.medicalnewstoday.com/articles/322284
Geary, M. and Ebeling, C. The Blood Pressure Fix, 2018. Nutrition Watchdog.
https://www.ndtv.com/health/ditch-the-pill-switch-to-garlic-for-high-blood-pressure-heres-how-should-you-consume-it-1916594

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Who doesn’t like bacon? That crispy, sweet, salty, crunchy flavor is hard to dislike or duplicate. Even my favorite meat counter guy tells me that’s the first thing vegans buy when they start eating meat. I sure can’t fault that!

But headlines and health organizations have warned us of the dangers of processed meat. The World Health Organization classifies processed meat—including bacon—as a carcinogen. Another study from the British Medical Journal found increased consumption of processed meat is associated with higher mortality rates.

Turkey Bacon

So, many people turned to turkey bacon. The lower fat content and the general ‘health’ appeal of turkey to the fat-conscious folks has made turkey bacon an alternative choice.

“The problem with traditional pork bacon is typically two-thirds of the calories come from fat,” says a registered dietitian. And, she says, “Half of that is saturated fat which has the bad reputation of being responsible for heart disease.” Of course, most of us now know that saturated fat is not so bad. But the question remains—is turkey bacon really a healthier alternative?

First of all, turkey bacon is not really bacon. Bacon is meat and fat from a specific part of a pig which has been cured. Turkey ‘bacon’ is actually just simulated bacon since it is not from a pig, and not any specific part of a turkey.

Turkey bacon flavor runs a distant second to real bacon and even then, it obviously does not come off the bird looking and tasting the way it does when you fry a slice of it in the pan. Turkey bacon is more for when you don’t care about the real taste of bacon but want something crisp and ‘ham-like’ to complement your eggs, and want to feel like you are being ‘healthier’. The point is, you aren’t really eating anything that is truly healthier.

Turkey bacon doesn’t even really taste like real bacon. It does contain less fat, but to make up for that, it contains a lot of other ingredients—some of them not so great—to make up for the flavor loss. Turkey bacon actually tastes more like ham or some kind of lunchmeat, quite frankly.

Here’s a list of ingredients from a package of typical turkey bacon:

– Turkey
– Mechanically Separated Turkey
– Water
– Salt
– Sugar
– Canola Oil
– Sunflower Oil
– Natural Flavor
– Sodium Phosphate
– Sodium Erythorbate
– Sodium Nitrite

Turkey bacon is really just processed lunchmeat. It’s turkey scraps, plus other flavorings shaped to look like bacon. A poor substitute for real bacon.

Turkey bacon also generally carries a higher amount of sodium added to it. While turkey bacon claims it contains less fat, the fat it does have is nothing to brag about. Canola oil and other highly processed vegetables are NOT healthier than real, saturated fat from a pig.

Real Bacon

How about REAL bacon from a pig? There is a wide range in both quality and health benefits or unhealthy benefits of
real bacon, depending on the source of the bacon (conventionally raised or humanely raised/organic).

Bacon is cured meat, which means it is soaked in a solution of salt, sugar and sometimes preservatives like nitrates. Then it is smoked to get its delicious flavor.

The fats in bacon contain about 50% monounsaturated fat and oleic acid, which is the same healthy fat that olive oil contains. The rest is mostly saturated fat, which once was thought to be ‘bad’ for us and for our hearts, but the latest research shows saturated fat is a necessary fat for our bodies to function well. And truthfully, once you fry bacon up in a pan, most of the fat is cooked out of the bacon and left in the pan.

Both real bacon and turkey bacon contain fairly high levels of sodium which is used to cure the meat. While some people may be sensitive to added salt in foods, it’s not bad unless you are eating large quantities of foods with added sodium which is in many packaged and processed foods.

Both real bacon and turkey bacon often contain nitrates — unless the bacon you purchase is ‘natural’ or ‘uncured’ bacon. Heat, from cooking causes these additives to form compounds called nitrosamines which can be carcinogenic. However, antioxidants like vitamin C and erythorbic acid are added to the bacon to offset the risk of the nitrosamines.

What About the Dangers of Processed Meats?

We’ve heard several times lately that red meat and processed meat can cause cancer.

As a result, the World Health Organization (WHO) actually classified processed meats as a carcinogen, which puts it in the same category as asbestos, cigarettes, benzene, nuclear fallout, plutonium, and x-rays, among other things. But is this a bit of an overreaction?

So what is the actual risk of eating red meat or processed meats? For every 100 g of red meat eaten, the risk increases 17%, and for every 50 g of processed meat, the risk goes up 18% for colorectal cancers. This means that processed meat carries about twice the risk of eating red meat. However, in this report from May 2011, shows there was no significant connection found between red meat and colorectal cancer, so the jury is still out on this.

While 17% and 18% increase in risk sounds significant, you also have to look at relative risk of colon cancer overall. Your chances are about 1 in 33,000, or three extra cases of colorectal cancer per 100,000 people who may develop bowel cancer from eating cured and processed meats.

Most importantly, in these studies on processed meat dangers is that the lifestyle variables of the people in the study have not been considered. Most people who eat a diet high in processed meat have unhealthy lifestyles: not enough vegetables or fruit, lots of highly processed foods, sedentary, and possibly cigarette smokers. In this article, red meat is shown to have numerous health benefits, especially if you choose pasture raised.

The bottom line on turkey vs. real bacon is this: real bacon is not that bad, tastes better, and if you purchase real bacon made from humanely raised/organic pigs, cured naturally without nitrates or nitrites, you have made a better, more natural choice than processed turkey bacon. You can now even purchase ‘Paleo’ style bacon without added sugars as well.

On the other hand, even if you purchase so-called ‘natural’ turkey bacon, you are still getting processed meat made of odd parts of the turkey, highly processed vegetable oils, sugar and lots of sodium.

And of course, real bacon tastes so much better! So have a couple of delicious slices of bacon and enjoy—without guilt!

References
https://health.clevelandclinic.org/turkey-bacon-how-healthy-is-it-really/
https://www.healthline.com/nutrition/is-bacon-bad-or-good#section7
https://www.cookinglight.com/eating-smart/nutrition-101/nutrition-questions-tips?slide=142486#142486
https://spoonuniversity.com/lifestyle/bacon-vs-turkey-bacon-which-is-healthier-for-you
https://www.ncbi.nlm.nih.gov/pubmed/26633477
https://thenutritionwatchdog.com/bacon-cigarettes-really-the-real-story-on-red-meat-and-processed-meats/
https://www.huffpost.com/entry/turkey-bacon_n_5266398

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