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We need 500 mg of salt per day to remain healthy.

A daily intake of 7g per days is average.

There have been claims recently in the journal 'Hypertension' that a high intake of salt increases obesity.

In the UK statistics in 2017 reveled that we are now consuming around 9g of salt per day. Thats 50% more than we need. Some of it is coming from unlikely sounding sources, including drinking chocolate!

Adults should use no more than 6g of salt a day – about one teaspoon. Children should eat less.

Foods that contain salt

Some foods are almost always high in salt because of the way they are made.  Other foods, such as bread and breakfast cereals, can contribute a lot of salt to our diet. But that’s not because these foods are always high in salt – it’s because we eat a lot of them.

High-salt foods

The following foods are almost always high in salt. To cut down on salt, eat them less often or have smaller amounts:

  • anchovies
  • bacon
  • cheese
  • gravy granules
  • ham
  • olives
  • pickles



Foods that can be high in salt

In the following foods, the salt content can vary widely between different brands or varieties. That means you can cut down on salt by comparing brands and choosing the one that is lower in salt. Nutrition labels can help you do this.

These foods include:
  • bread products incl' crumpets, bagels & ciabatta
  • pasta sauces
  • crisps
  • pizza
  • ready meals
  • soup
  • sandwiches
  • sausages
  • tomato ketchup, mayonnaise and other sauces
  • breakfast cereals

Dannette May

Dannette May

Danette May is America's leading fitness guru, who can help YOU love the body you live in.  Danette is a certified personal trainer and nutritionist who has a safe and effective method to burn belly fat and look 10 pounds leaner in just 10 day!

Over the last 15 years she has helped hundreds of thousands of people around the world get into shape. To become slim, healthy and happy.

  See more details of
Danette's Diets HERE





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To lose weight, you must eat properly. It sounds simple, but the truth is, if it were easy, many of us wouldn't be overweight.

The problem is that if you eat the wrong food, bad things can happen. You won't get the results. You'll waste your time. You'll feel discouraged and like many others before you, you will easilly give up.

If you don't eat enough food, bad things can also happen:   as well as sabotaging your health and dieting, you will probably encounter uncontrollable cravings and hunger pangs. You're likely to succumb to the feeling that it's all just a little bit too hard and will probably give up.

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               Read more details HERE.


Danette May is America's leading fitness guru, who can help YOU love the body you live in.  Danette is a certified personal trainer and a qualified nutritionist. She has a safe and effective method to burn belly fat and look 10 pounds leaner in just 10 days!

Over the last 15 years she has helped hundreds of thousands of people around the world get into shape. To become slim, healthy and happy.

Danette's web site has hundreds of free receipes to help you achieve your goal.

She is also a mom with 3 kids!

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Diets That Work

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We think of salt as being unhealthy, but that is not true. In fact, humans NEED salt to live. It performs several basic functions in the body.

Salt is an item that we take very much for granted. It is on every restaurant table and in every kitchen cupboard. Yet it has always been valued. We use salt to season our food and also to preserve it.

Some people have chosen where they live based on whether they will be close to a good source of salt!



Danette is a leading nutritionist and diet expert, appearing on several programmes in California each week.  Her views on the use of salt in our diets and as a key part of our metabolism are simple and straight forward. You may find them helpful:

"Salt helps to control our blood pressure and sends important signals from our nerves to our muscle fibres," says Danette.  "While too little salt can lead to dehydration, taking on board too much salt can lead to us retaining too much fluid. It can lead to high blood pressure and hypertension."

"It’s important to watch how much salt you eat. It is also helpful to eat the right type of salt."

In the last few years, sea salt has become more easily available, and that’s a good thing, because it has many benefits over table salt. Though at its most basic level, all salt is sodium chloride, there are some important differences between the two."







Nutritional Information

Salt and sodium in your food

Salt is also called sodium chloride. Sometimes, food labels only give the figure for sodium. But there is a simple way to work out how much salt you are eating from the sodium figure:  Salt = sodium x 2.5
Adults should eat no more than 2.4g of sodium per day, as this is equal to 6g of salt.
Use nutrition labels to check salt levels
Cutting back on added salt is only a small part of the solution. To really cut down, you need to become aware of the salt that is already in the everyday foods you buy, and choose lower-salt options.

Fortunately, nutrition labels on food packaging now make this a lot easier. Most pre-packed foods have a nutrition label on the back or side of the packaging.
Many foods also display information about the salt content on the front of the packaging. This may show the salt content as a percentage of your reference intake (RI), or have colour-coded nutrition information to show whether the food is low, medium or high in salt. Where colour-coding is used, RED means high. Try to eat high-salt foods only occasionally, or in small amounts, and aim to eat mainly foods that are GREEN (low) or AMBER (medium).


Salt -

 

essential

but

it can be

dangerous!

SALT
The word “salary” comes from the Latin word for salt because Roman soldiers were paid with it. Think about the saying "a man who is not worth his salt"

Knowing about SALT could help you stay healthy, it could help you stay alive!

Sea Salt

Sea Salt:

As its name states, sea salt comes from a body of sea water. It is created by using the sun to evaporate liquid or by using a faster vacuum process.
It can be refined or unrefined.

Refined sea salt is washed, taking away trace minerals and leaving it the same as table salt.

Unrefined sea salt retains sediment and other trace minerals that give it more flavour and more health benefits.


Other Types of Salt:

In addition to table salt and sea salt, there are other types of salt available, some only in certain parts of the world and they can be difficult to get hold of in some places. If you can get access to them they may be very useful to your diet and metabolism.  Examples are Himalayan pink salt or Kosher salt.

Himalayan pink salt comes from the Khewra Salt Mine. It gets its pink color from iron oxide, which is more generally known as rust. It contains less sodium than table salt. It can be difficult to find in regular shops but is available by mail order here.

Kosher salt goes through the same refining process as table salt but has a coarse structure. It is also less likely to have the additives that stop caking.

Epsom Salt is made from a substance called Domolite. It offers a variety of surprising health benefits, including relief from constipation due to its naturally high magnesium content.

Black Lava Sea Salt

This is very hard to find, but usually seen in the world's best restaurants - it tastes superb with fish and enhances the look of a plate.  It is harvested on a small, volcanic Pacific island. This salt combines a crisp crunch with high-quality, activated charcoal which is widely revered as a natural anti-toxin and, many gourmets claim, is an important digestive aid.

The dramatic colour and delicate texture of black lava salt make it ideal for table presentation.  Black Lava charcoal salt enhances the flavour of many dishes and is excellent with fish, shellfish, steak and vegetables, as well as looking exceptionally attractive as a garnish or as decoration around the rim of a cocktail glass. Produced in Hawaii and available in 90g jars HERE  by mail order. It's in 90g jars which are ideal for trying it out, to see if you like it. 

Cyprus White Salt Flakes

The same supplier also have Cyprus White Salt available. Its well known for its large, pyramid-shaped crystals with a light and fluffy texture and mild taste that is characteristic of Mediterranean sea salts. Flake salts are the best choice for topping applications or in a spice blend. Cyprus White is perfect as a table salt and is easy to crumble by hand.  It melts under the tongue and has a wonderful texture. The flakes are produced in Cyprus and available in handy size in 45 g jars HERE.

Benefits of Sea Salt:
There are a number of things that make unrefined sea salt a healthier choice as a source of sodium. It has not been rinsed of other elements, and that means that it can contain calcium, potassium, magnesium, iron, zinc and iodine. Each of these are important to your health.

Another advantage that sea salt provides is the fact that it is made up of larger crystals. This registers as a saltier taste on the human tongue, leading to using less and cutting sodium intake.
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Himalayan Salt
  • prawns
  • salami
  • salted and dry-roasted nuts
  • salt fish
  • smoked meat and fish
  • soy sauce
  • stock cubes
  • yeast extract

CASH Salt colour codes
Look at the figures for salt per 100g:
High is more than 1.5g salt (0.6g sodium) per 100g.
These foods may be colour-coded RED.

Low is 0.3g salt (0.1g sodium) or less per 100g.
These foods may be colour-coded GREEN.

Medium is the situation where the amount of salt per 100g is between 0.3g and 1.5g, that is a medium level of salt.  The packaging may be colour-coded AMBER

Of course, one easy way to eat less salt is to stop adding salt to your food during cooking and at the dinner table. If you regularly add salt to food when cooking, try cutting it out or adding less. When you sit down to eat, taste your food first to see if it needs salt before adding any. It doesn't take long for our taste buds to get used to less salt and you might find you start to appreciate other flavours more.
Salt infographic

   Salt

-

essential but it can be dangerous!

Danette is a leading nutritionist and diet expert, appearing on several programmes in California each week.  Her views on the use of salt in our diets and as a key part of our metabolism are simple and straight forward. You may find them helpful:

"Salt helps to control our blood pressure and sends important signals from our nerves to our muscle fibres," says Danette.  "While too little salt can lead to dehydration, taking on board too much salt can lead to us retaining too much fluid. It can lead to high blood pressure and hypertension."

"It’s important to watch how much salt you eat. It is also helpful to eat the right type of salt."

In the last few years, sea salt has become more easily available, and that’s a good thing, because it has many benefits over table salt. Though at its most basic level, all salt is sodium chloride, there are some important differences between the two."







Table Salt:

Table salt comes from deposits of salt that were from bodies of sea water that once existed, but do not exist anymore. After the salt is mined, it is dissolved in water to wash it, then evaporated using a vacuum so that crystals form.

All trace minerals and sediments are removed, and it is treated with substances that keep it from caking. Sometimes potassium iodide is added to table salt, which can also help it flow freely and not congeal.

Other Types of Salt

:

There are other types of salt available, some only in certain parts of the world. They may be very useful to your diet and metabolism.  

Himalayan pink salt comes from the Khewra Salt Mine. It gets its pink color from iron oxide, (rus)t. It contains less sodium than table salt. It can be hard to find in shops but is available by mail order here.

Kosher salt goes through the same refining process as table salt but has a coarse structure. It is also less likely to have the additives that stop caking.

Epsom Salt is made from dolomite. It offers many health benefits, including relief from consipation as it has a high magnesium content.

Black Lava Sea Salt is very hard to find, but seen in the world's best restaurants - it tastes superb with fish and enhances the look of a plate.  It is harvested on a small, volcanic Pacific island. This salt combines a crisp crunch with high-quality, activated charcoal which is widely revered as a natural anti-toxin and, many gourmets claim, is an important digestive aid.

Produced in Hawaii and available in 90g jars HERE  by mail order. It's in 90g jars which are ideal for trying it out, to see if you like it. 

Cyprus White Salt is known for its large, pyramid-shaped crystals with a light and fluffy texture and mild taste that is characteristic of Mediterranean sea salts.  Cyprus White is perfect as a table salt and is easy to crumble by hand.  It melts under the tongue and has a wonderful texture. The flakes are produced in Cyprus and available in handy size in 45 g jars HERE.

Nutritional Information

Salt and sodium in your food

Salt is also called sodium chloride. Sometimes, food labels only give the figure for sodium. But there is a simple way to work out how much salt you are eating from the sodium figure:  Salt = sodium x 2.5
Adults should eat no more than 2.4g of sodium per day, as this is equal to 6g of salt.
Use nutrition labels to check salt levels
Cutting back on added salt is only a small part of the solution. 

Many foods also display information about the salt content on the front of the packaging. This may show the salt content as a percentage of your reference intake (RI), or have colour-coded nutrition information to show whether the food is low, medium or high in salt. Where colour-coding is used, RED means high. Try to eat high-salt foods only occasionally, or in small amounts, and aim to eat mainly foods that are GREEN (low) or AMBER (medium).

Look at the figures for salt per 100g:
High is more than 1.5g salt (0.6g sodium) per 100g.
These foods may be colour-coded RED.

Low is 0.3g salt (0.1g sodium) or less per 100g.
These foods may be colour-coded GREEN.

Medium is the situation where the amount of salt per 100g is between 0.3g and 1.5g, that is a medium level of salt.  The packaging may be colour-coded AMBER

Danette SALT beach

Danette May on SALT

We need 500 mg of salt per day to remain healthy.

A daily intake of 7g per days is average.

There have been claims recently in the journal 'Hypertension' that a high intake of salt increases obesity.

In the UK statistics in 2017 reveled that we are now consuming around 9g of salt per day. Thats 50% more than we need. Some of it is coming from unlikely sounding sources, including drinking chocolate!

Adults should use no more than 6g of salt a day – about one teaspoon. Children should eat less.

Sea Salt:

As its name states, sea salt comes from a body of sea water. It is created by using the sun to evaporate liquid or by using a faster vacuum process.
It can be refined or unrefined.

Refined sea salt is washed, taking away trace minerals and leaving it the same as table salt.

Unrefined sea salt retains sediment and other trace minerals that give it more flavour and more health benefits.


Danette May is a leading nutritionist and diet expert, appearing on several programmes in California each week.  Her views on the use of salt in our diets and as a key part of our metabolism are simple and straight forward. You may find them helpful:

"Salt helps to control our blood pressure and sends important signals from our nerves to our muscle fibres," says Danette.  "While too little salt can lead to dehydration, taking on board too much salt can lead to us retaining too much fluid. It can lead to high blood pressure and hypertension."

"It’s important to watch how much salt you eat. It is also helpful to eat the right type of salt."

In the last few years, sea salt has become more easily available, and that’s a good thing, because it has many benefits over table salt. Though at its most basic level, all salt is sodium chloride, there are some important differences between the two."



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Salt Spilt Spelling SALT
SALT

Salt