Remove: Commercial condiments ( ketchup, barbecue sauce, marinades, mayonnaise, salad dressings

Replace With: Amy’s organic apple cider vinegar mustard and condiments.  Make your own mayonnaise and sauces, or find organic, no sugar added products

Here’s Why:            

These sneaky little additions to each meal or snack may be the reason you are unable to lose weight or reach your health potential.  There is nothing worse than ruining a high quality meal with sugary condiments or reduced fat dressings.  A few of the basic condiments people tend to reach for are low fat/low calorie salad dressings, barbecue sauce, mayonnaise, mustard, and ketchup.  Commercial condiments may be enhanced with sugary fillers, high fructose corn syrup, and hydrogenated oils.  And would you believe ketchup which is primarily high fructose corn syrup, sugar, vinegar and a bit of over-processed and over heated acidic tomato – is actually considered a “vegetable” in some school systems!

Take a look at the sugar content in these common serving sizes of your favorite condiments:

2 Tbsp Heinz ketchup – 8g Sugar

2 Tbsp Kraft Spicy Honey BBQ Sauce – 13 g Sugar

1 serving of Prego Marinara Sauce – 7 g of Sugar –

2 Tbsp Kraft Light Rasp Vinaigrette Dressing – 5g of Sugar

Let’s also take a look at the ingredient list of a low calorie favorite- Light Raspberry Vinaigrette w/ Extra Virgin Olive Oil:

Ingredients: Water, Sugar, Vegetable Oil,(Soybean Oil, Canola Oil, and Extra Virgin Olive Oil), Red Wine Vinegar, Salt, Contains less than 2% of Red Raspberry Juice Concentrate, Lemon Juice Concentrate, Xanthan Gum, Dried Onions, Phosphoric Acid, Spice, Citric Acid, Vitamin E, Poppy Seeds, Natural Flavor, Artificial flavor, Oleoresin paprika.

At first glance, this ingredient list may not seem so bad, however, this commercial salad dressing is an insult to a healthy robust salad. Let’s review. The label implies that the base of the dressing is made from extra virgin olive oil.  Maybe they ran out of room on the label to include soybean oil and canola oil as the leading ingredients. The items are listed in order of quantity.  Notice sugar is the number two ingredient, water being the first.  In addition, regular salt is added (high in sodium, low in minerals), phosphoric acid (inhibits mineral absorption), Citric Acid (erodes tooth enamel), Artificial Flavor (may cause reproductive disorders and developmental problems), Oleoresin Paprika (This not just paprika, caution is advised as large amounts may be harmful.

It is time to stop looking at the calorie number under the nutrition facts and consider the quality of the food you’re consuming… or what is being passed off as food.  Counting calories is not the answer. When it comes to any ingredients list, less is always more.

Recipe Tips: Although Whole Foods Market, along with other health food stores do provide some healthy alternatives to salad dressings, you can never go wrong by keeping it simple:

  •      Cold Pressed Extra Virgin Olive Oil,
  •      Celtic Sea Salt,
  •      Pepper
  •      For those wanting a little vinegar, try apple cider vinegar – rich in live healthy bacteria that will actually improve your digestion.

Make Your Own Condiments: :  This recipe were taken right out of the Primal Blue Print Cook Book by Mark Sisson – one of the “must have” cook books in your kitchen, along with Sally Fallon’s, Nourishing Traditions.



Remove:        Table Salt

Replace With:            Celtic Sea Salt, Volcanic Black Salt, Himalayan Red Salt

Here’s Why:             The salts listed above  Celtic Sea Salt really isn’t even “salt,” it’s a blend of over 200 trace minerals… so use it freely; it has no adverse affects on blood pressure

Regulates heartbeat and blood pressure. Even though refined salt can cause high blood pressure, natural salt with adequate water intake can help to stabilize irregular heartbeats and normalize blood pressure. In other words, if you have low blood pressure, taking Celtic sea salt can help to raise it. If you have high blood pressure, it can help to lower it.

  1.      Eliminates mucus buildup. Not only does this salt help to eliminate existing mucus buildup, but it will help to prevent it. This benefit makes it very helpful for people with allergies, asthma, sinus issues, or bronchial congestion.
  2.      Improves brain function. Sea salt is vital to the health of nerve cells and their ability to communicate and process information. This salt also helps to extract excess acidity and toxins from brain cells.
  3.      Balances blood sugars. Celtic sea salt is especially helpful for diabetics because it helps to balance blood sugars.
  4.      Alkalizes the body. Excess acidity in the body is an underlying cause of many diseases. Salt is vital to the removal of excess acid wastes from the cells. In addition, mineral rich salt will help to maintain the optimal acid-alkaline balance.
  5.      Increases energy. Salt and water are the key elements for the generation of hydroelectric energy in the cells. When sodium and trace minerals are deficient in the body, fatigue will set in.
  6.      Provides electrolyte balance. Natural Celtic salt will help keep the electrolyte minerals in your body balanced, releasing excess sodium and water. For problems with water retention, gradual sea salt intake can help to release excess water stored in body tissue.
  7.      Builds immunity. Regular intake of natural sea salt and its highly absorptive minerals can give you a higher resistance to illness, infections, and disease. It can also help your body to heal faster after an injury or surgery.
  8.      Promotes restful sleep. The abundance of trace minerals in natural sea salt will have a calming effect on the entire nervous system. In addition, the proper ratio of water and salt consumption can help to prevent the need to urinate during the night.

4.         Prevents muscle cramps. Muscle cramps are often caused by an electrolyte imbalance, especially a lack of sodium. Celtic sea salt provides these minerals in the correct proportion. Your body will take what it needs and get rid of the rest, as long as you are drinking enough water.


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