Check Out these Amazing Super Foods!!!

Superfoods are foods that are extremely high in nutrients and antioxidants. Including superfoods into healthy eating plans with help to boost your immune system and improve your health.



  • High in fiber
  • Naturally sweet
  • High in antioxidants and disease-fighting nutrients.

Regardless of the season, berries can be eaten fresh or frozen.  You can add them to yogurt, cereals, and smoothies, or eat plain for a snack.


  • Good source of protein
  • Omega-3 fatty acids help prevent heart disease

You can buy it fresh, frozen, or canned. The highest omega-3 content is found in salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.


Leafy greens

  • Good source of vitamin A, vitamin C, and calcium
  • Has several phytochemicals (chemicals made by plants that have a positive effect on your health)
  • Add fiber into the diet.

Spinach, swiss chard, kale, collard greens, or mustard greens are the greens you should look for. Salads are the fastest way to consume them but you can also sautee them in olive oil or add them to soups and stews.



  • Good source of plant protein
  • Contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.

Add a small handful to oatmeal or yogurt or have as a snack. They are dense in calories, so be mindful of your portions. You can also have the nut butter or add some to salads and cooked veggies.

Olive oil

  • Good source of vitamin E
  • Has polyphenols and monounsaturated fatty acids
  • help reduce the risk of heart disease.

You can substitute most recipes that call for butter with olive oil. Drizzle over vegetables, use as a dressing, or when sautéing.


Whole grains

  • Good source of both soluble and insoluble fiber
  • Contain several B vitamins, minerals, and phytonutrients
  • Shown to lower cholesterol and protect against heart disease and diabetes.

Try having a bowl of oatmeal for breakfast. Substitute bulgur, quinoa, wheat berries, or brown rice for your usual baked potato. Look for bread where the first ingredient is “100% whole wheat flour.”


  • Good source of calcium and protein
  • It contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.

Buy plain yogurt and add your own fruit. Fruit yogurts have a lot of added sugar. Look for yogurts that have “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.

Cruciferous vegetables

  • Include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. 
  • Excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.

Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes.



  • Includes kidney, black, red, and garbanzo beans, as well as soybeans and peas.
  • Excellent source of fiber, folate, and plant-based protein.
  • It can help reduce the risk of heart disease.

Add to salads, soups, and casseroles. Make a chili or a bean-based spread such as hummus.



  • High in vitamin C
  • High in Lycopene, which has been shown to reduce the risk of prostate cancer.

Try tomatoes in a salad or as a tomato sauce over your pasta. You can also put them in stews, soups, or chili. Lycopene becomes more available for your body to use when tomatoes are prepared and heated in a healthy fat such as olive oil.

Come up with some amazing recipes with these superfoods and share them in the comments below.

Stay Healthy,


Lung Health & The Salt Nest

Healthy lungs are an important part of increasing longevity and maintaining wellness. Dry Salt Therapy is an amazing way to boost lung health.

A Salt Nest member enjoying our Private Room

Dry Salt Therapy is a holistic, non-invasive treatment for most respiratory conditions. It is antimicrobial, antifungal, anti-inflammatory, and super absorbent. The pharmaceutical grade salt is ground down into a fine microparticle powder. This powder is distributed through an enclosed room for you to breathe in. Once the powder enters the lungs, it focuses on mucus and inflamed tissues. The salt helps to break down the mucus, absorbs it, and expels it from the body. Swelling is reduced at the same time. This allows your airways to feel more open and you will be able to breathe deeply.

The Salt Nest provides this Dry Salt Therapy experience in Plantation, FL. Our facility is cozy and peaceful. We provide blankets and meditation music to help you relax and make it easier for the salt to work its magic.

We recommend using the American Lung Association’s breathing exercises while in your session. These exercises are beneficial regardless of when or where they’re done. For more information on the exercises, check out this post.

Community Room @ The Salt Nest

Visiting The Salt Nest for Dry Salt Therapy will also help to boost the immune system. Salt is antimicrobial and kills germs. Weekly visits to The Salt Nest along with following the tips in our recent post on immune-boosting will help to keep you in better health.

Visit The Salt Nest and tell us about your experience in the comments.

Stay healthy,


Check Out these Fun Activities for Kids!

Being stuck in the house has not been much fun for any of us but we can create fun and entertainment! Check out these fun activities for kids and how to keep them from boredom!

Game Night

The easiest way to entertain your kids is to play games! Games come in all different styles and can also be educational and stimulating. There are a variety of board games you can buy. You can even learn a few simple card games using playing cards that will entertain everyone. Video games are universal and pretty quick to learn. There are games based on age level and content, so be sure to read the ratings on any game you are considering for your children.

Imagination is the spice of life! Do not forget to encourage your children to create games and you can join them too. Princesses, Astronauts, Doctors, and explorers are just a few on the many possibilities that your child may come up with.

Charades works for all age groups and combines the structure of standard gameplay with the spice of imagination. You can use several apps to play or simply look up the instructions online.

Arts & Crafts

Every child loves to create a masterpiece out of all art mediums. You can encourage your children to put their imagination to work and produce many of their own creations or print a few coloring pages and teach how to stay in the lines. Here are a few places where you can print free coloring pages:

Craft projects are another great way to combat boredom. There are a lot of ways to use cereal boxes, cans, and jars to create towns, puppets, or even cool science experiments. Check out these sites for some ideas:


Stories and books are great for inspiring a calm atmosphere before bed and encourages reading practice without it being boring for kids. You can pick a book based on your child’s reading level and take turns reading a paragraph or page each night. Alternatively, you can have your child write you a story and read it to you. It helps them practice their language skills and can be a lot of fun for everyone.


If you have an outdoor space, you can play sports, tag, and even create a waterslide with a hose. Staying active is important for everyone and can help burn off some of the extra energy before nap time.


Try out these fun activities for kids and comment below with your recommendations!


Stay Healthy.


Salt Lamp - The Salt Nest

Here are the Types of Salt Therapy

Here is something that most people do not know: The types of salt therapy can be broken down into many categories. In this post, we will focus on the different types of Dry Salt Therapy. According to the Salt Therapy Association, Dry Salt Therapy can be described as Speleotherapy or Halotherapy.




Speleotherapy is provided below the Earth’s surface using the climate conditions and salt air found in naturally occurring caves.  Notably, this is not exclusive to salt mines and caves. 




Alternatively, Halotherapy is a dry salt therapy that is provided in man-made rooms that have climate control and use a specific machine called a halogenerator. Halogenerators disperse dry salt microparticles into the salt room or chamber. Halotherapy is split up into Active and Passive Dry Salt Therapy. 

Passive Dry Salt Therapy consists of man-made rooms or caves with large quantities of salt BUT they do NOT have a halogenerator. These rooms try to recreate the conditions of Speleotherapy. These rooms or caves usually have Pink Himalayan lining the walls and floors. This creates a lovely and peaceful aesthetic.

Active Dry Salt Therapy is a salt room or chamber that has a halogenerator and offers users a climate-controlled environment to breathe in pharmaceutical grade salt. 

Here at The Salt Nest, we offer Active Dry Salt Therapy. Our sessions are antimicrobial, anti-inflammatory, antifungal, and super absorbent. The pharmaceutical grade salt helps to remove toxins and impurities from your airways allowing you to breathe deeper. Active Dry Salt Therapy at The Salt Nest reduces stress, anxiety, and fatigue. Our rooms are designed with LED-lit Pink Himalayan Salt walls. These walls provide color and light therapy, as well as help, reduce allergens in the air. 

Treat yourself to salt therapy at The Salt Nest and see what a difference it can make in your life.

Stay Healthy,


Best Ways To Boost Immune System


Boosting the immune system should be everyone’s top priority. Try these simple ways to give your immune system a kick!



Washing your hands is the most basic and highly effective suggestion on this list. You can kill most bacteria, viruses, and fungi by scrubbing your hands for at least 20 seconds with warm water and soap. Sing your ABCs or your favorite theme song and POOF! You just saved yourself and others from harmful microbes.


There are countless studies on the web that prove how essential sleep is for the body. Healing and the rebuilding of your body’s natural defenses happens during sleep. We’ve got plenty of time to catch up on sleep, so take a few naps and make sure to get that 6-8 hours every night.


Walking for 30 minutes a day and choosing to have an apple instead of icecream can produce some major health effects. Working out improves cardiovascular health and blood flow which is super important for a healthy immune system. Having a diet that is high in fruits and veggies and low in bad fats, protein, carbs, and sugars can help lower inflammation. Remember: You are what you eat.


I know this can be difficult to achieve but it is incredibly important. Stress causes inflammation and can be the underlying cause of many diseases today. Meditation and exercise can help to reduce stress. Take time to rest your mind.


Dry Salt Therapy is an outstanding way to boost your immune system. It is antimicrobial, antifungal, and anti-inflammatory. It can open your airways and absorb the toxins and impurities in your respiratory system. Dry Salt Therapy also reduces stress, anxiety, and fatigue. Adding The Salt Nest to your weekly self-care routine is sure to help strengthen your immune system.

Try these tips and comment below with more suggestions.

Stay healthy,


Open Your Airways With These Tips & Tricks

Strengthening your lungs is one of the most important things you can do for your health. Here are a few easy stretches and exercises to open up your airways.

3 Easy Yoga Poses

Yoga is a great form of exercise that is multipurpose. It helps to open your airways, reduce stress and increase flexibility and endurance. Try out these poses as a simple way to boost lung strength.

Savasana (Resting/Corpse pose): Lie on you back with your eyes closed. Focus on releasing the tension from each part of your body starting with your fingers and toes. Breathe deeply in this pose by inhaling through your nose and slowly exhaling through your mouth.

Recommended time: 2-5 minutes

Resting Pose (Photo credit: Everyday Health)

Sukhasana with a twist (Easy pose with a twist): Sit with your legs crossed. Place your left arm behind you and place your right arm resting lightly on your left knee. Twist your body to the left and look over your left shoulder. Repeat with the opposite side. Make sure to take deep, slow breaths in this pose.

Recommended time: 30 seconds – 1 minute

Seated Side Twist ( Photo Credit: Everyday Health)

Bhujangasana (Cobra): Lie on your stomach with your feet and palms flat on the floor. Push your upper body upward from the floor and look at the ceiling. Be sure to keep elbows close to your sides and continue to breathe through the motions.

Recommended time: 30 seconds – 1 minute

Cobra Pose (Photo Credit: Everyday Health)

Breathing exercises from the American Lung Association

Alternatively, if yoga simply isn’t your thing, try these two breathing exercises from the American Lung Association. They can be done daily and can especially help those with respiratory conditions

Pursed Lip Breathing: Breathe in through your nose and breathe out at least twice as long through your mouth, with pursed lips.

American Lung Assc. Pursed Lip Breathing

Belly or Diaphragmatic Breathing: Breathe in through your nose and relax your shoulders and neck. Let your belly fill up and expand with the air you are taking in. Breathe out through your mouth at least two to three times as long as your inhale.

American Lung Assc. Belly Breathing

History of Salt Therapy

According to The Salt Therapy Association, dry salt therapy, as we know it today, originated from the salt mines and caves in Europe and Russia. As miners broke down the salt, micro-sized particles were being dispersed into the air. Also, the mines were ideal conditions where air pressure, circulation, humidity, and temperature affected the quality of the environment. Because of this environment, miners were receiving many natural health benefits by breathing in the salt particles. Mining jobs were usually recognized as hazardous to health, but salt miners seemed to be the opposite. Salt miners rarely suffered from contracted respiratory illnesses and showed fewer signs of aging skin due to the salt.

The Wieliczka Salt Mine

Chamber in Salt Mine in Wieliczka, Poland (Photo Credit:

Dr. Feliks Boczkowski studied the effects of the salt and in 1839, founded the first health resort facility at the Wieliczka Salt Mine in Poland. He offered salt baths by using natural brine from the mines stating that staying underground can be even more effective in asthma treatment than inhalations.

In 1949, Dr. K.H. Spannahel observed during WWII that the people who were hiding in salt mines had respiratory health benefits. From these observations came the Klyutert cave. It was an inpatient department that conducted studies to observe the climate conditions and confirm the medical benefits of salt caves and mines. The results of these studies, with the help of Hungarian geologist, Dr. H. Kessler, created the foundation of modern Speleotherapy.

In 1958, Professor Mieczyslaw Skulimowski became the official physician of the Wieliczka Salt Mine and started the treatment of patients in the salt chambers. This created Subterraneotherapy, also called the Skulimowski method, which refers to underground “salted” environments exclusively.

Created in 1964 was The Kinga Health Resort Hospital. It was the world’s first underground allergy treatment spa. Professor Skulimowski became its first Director and focused on helping people with respiratory conditions and he continued to discover other overall health benefits. Inspired by his findings, neighboring salt mines and caves were popping up in Europe. Opened in 1968, was the first speleo-hospital in the Solotvyno salt mine in Ukraine.


In 1985, the Institute of Balneology, in collaboration with the salt caves from Uzhgorod, developed the first Halotherapy device. This device simulated the grinding of salt that would push the particles into the air. In 1991, the knowledge of the halo-technology and established Halotherapy protocols became accessible to the rest of the world. Halotherapy became more commercial and was found in wellness settings all over the world.


Stay Healthy


Check Out These Five Ways to Bring the Spa Home


In our last post, Defeat Stress with these Helpful Tips, my first suggestion was to have a Spa Day at home. Here are some ways to help create that peaceful atmosphere.

A Hot Bath

A hot bath is a great way to ease muscle tension and help to guide you towards the right mindset for a calming spa experience. By adding bubble bath or essential oils to the water, you can give yourself an inexpensive aromatherapy session. I recommend Mindful Minerals® Mind Your Hair Dead Sea Shampoo. This sulfate-free product doubles as a refreshing bubble bath and body wash and helps to soothe irritated skin.

Easy Facial

Facials can play a big role in your average spa experience. You can recreate this relaxing moment by simply using damp, warm towels, thinly sliced cucumber, and your favorite mask. The warm towel helps to prepare the skin for the mask by opening up pores. This allows your mask to penetrate deeply, removing impurities and irritants, leaving behind soft and refreshed skin. Cucumbers reduce puffiness around the eyes and double as a healthy snack too! My favorite mask is the Mindful Minerals® Get Dirty Mud Mask. This mask only has two ingredients: Dead Sea Mud and Aloe Vera. The mud helps to reduce inflammation, clears out dirt from your pores and helps to tighten the skin. Aloe soothes redness and provides light-weight moisture for the skin.


Everyone feels better after getting their nails done. You can put on a simple clear topcoat or you can go full out and try your hand with at-home nail kits. Remember to be creative and have fun with your designs. You can even get the kids involved too! Most importantly, moisturize your cuticles. You can use skin oils or Mindful Minerals® Rescue Me Balm. This balm gives you next-level moisture! With ingredients like shea butter and cocoa butter, your skin will feel like velvet. As an added bonus, this balm helps to reduce the redness and itchiness from Psoriasis and Eczema.


Massages are a great way to reduce muscle soreness and tightness. It is also a great way to reconnect with your significant other. Scalp, neck, and back massages are the simplest to do. Simply grab your favorite lotion or body oil, warm it up in your hands, and then proceed to work it into the neck, shoulders, and back. For the scalp, run your hands through the hair and lightly rub the scalp with the pads of your fingers. This can be super relaxing for your partner.

Calming music

During your entire Spa Day at home, I definitely recommend playing spa and meditation music. Nature sounds, piano and guitar, and even binaural beats can further create a calming atmosphere.

Bonus recommendation for parents: do this during nap time

As much fun as it can be to include the kids in your Spa Day, you will definitely be able to relax more if you can do this during nap time or when the kids are occupied with another activity. Spa days are meant to be more than just fun and can help to rejuvenate your mind, body, and soul.

Comment below with your suggestions on how to have the perfect spa day!

Stay Healthy.


The Salt Nest

Defeat Stress with these Helpful Tips!


Stress is the biggest underlying contributor to most health conditions. During this time of uncertainty, everyone’s stress levels are sure to rise. The Salt Nest family is here to help you fight off stress. Here are some things that can help and they are super easy to do!

Spa day

One of the most fun activities on our list is a Spa Day! Creating a spa-like atmosphere at home is super easy and you can have the whole family join in too. From making masks to manicures and pedicures, everyone will enjoy this and you will get some time to chill out as well.


A Salt Nest member enjoying our Private Room

Meditation supplemented by breathing exercises can lower anxiety and help strengthen the lungs. Simply find a quiet place, whether it is an empty room or your patio, sit or lay down in a comfortable position and empty your mind. You can use instrumentals or even specified Meditation music to help ease you into that mindset.  Guided meditations can be discovered on the internet and on Meditation apps that have a variety of tracks for you to use. Yoga is another great way to meditate. Yin and Restorative yoga help you relax every part of your body while learning several breathing techniques. A major plus is that it also counts as exercise too! 


For me, music is the fastest way to destress. After work, I like to unwind to some Soft Pop. Right before bed, I like to listen to sonatas and piano playlists. Sometimes even dancing around to some upbeat tunes can help you let off some steam and be light and joyful again!

Learn a new hobby

Finding new ways to keep your mind busy can also help to lower stress. Take up a craft like crochet or sewing! Or maybe you are interested in learning a new language or how to play an instrument? There is no time like the present, so you can start today! You can find tutorials on the web and you can download language apps too.


Working out can help boost your endorphins and improve your mood. You can do simple activities like walking and yoga or take it up a notch and test out aerobics and cardio routines. Staying fit and active is important no matter what sort of craziness is going on in the world. Your health is your wealth!

Bonus: Dream about The Salt Nest!

Community Room at The Salt Nest

What’s more relaxing than The Salt Nest?! Dry Salt Therapy helps to relieve stress, anxiety, and fatigue. Our facility is designed to provide you with the most calming experience. We have blankets, meditation music and Pink Himalayan Salt walls that give color and light therapy while you are breathing in pharmaceutical grade salt. For more information on Dry Salt Therapy or the pharmaceutical grade salt we use, visit

Battling stress is a common struggle for everyone. Try some of these activities and let me know if they have helped you.

Stay Healthy,


Defeat Stress with these Helpful Tips!

Welcome to The Salt Nest Blog!


The Salt Nest is a Dry Salt Therapy or Halotherapy Spa in Plantation, Florida. The owner, Carolina, originally decided to open The Salt Nest after she discovered Dry Salt Therapy for her son’s respiratory condition. Dry Salt Therapy is a holistic, noninvasive treatment for respiratory and skin conditions (such as Allergies, Asthma, COPD, Psoriasis, and Eczema) and it also helps to alleviate stress, anxiety, and fatigue.

Carolina, Owner of The Salt Nest

During this time of social distancing, The Salt Nest Family has decided to create weekly posts about fun tips and tricks to use while sheltering in place. We will also have some informative articles on Salt Therapy (benefits and history), health tips, hygiene, and lifestyle. Join us every Wednesday and Friday for our latest post. Check out our first post: Defeat Stress with these Helpful Tips!

The Salt Nest Family

Stay Healthy