Wellness Wednesday: Sodium

Sodium often gets a bad rap when it comes to diets, but our bodies do need it in order to function. Sodium is necessary for muscle contraction and relaxation, helps transmit nerve impulses and helps to maintain fluid levels in the body. Many of the symptoms of water intoxication (drinking too much water) is the result of washing the sodium out of the body.

Of course, like everything else, sodium should be consumed in moderation. If you have certain medical conditions or take certain medications, you may need to extremely limit your sodium. Water is attracted to sodium so when there is too much sodium in the blood, your blood volume increases causing your heart to work harder. Here are some ways to reduce the sodium in your diet:

- Eat more fresh fruits and vegetables. Frozen is also good as long as there is no sauce, seasonings or salt added. Many canned fruits and veggies are high in sodium, but if you buy the ones labeled "no salt added", you should be okay.

- Use spices and herbs in place of salt when seasoning food. Citrus zest is also a yummy alternative.

- Choose reduced sodium and no-salt-added foods when possible.

- Make your own broths and soups or choose ones that are low-sodium.

- When dining out, order your food with no salt added and be aware of the sodium levels in what you do order.

- Avoid processed foods. 77% of the salt Americans consume comes from prepared or processed foods. Cooking from scratch lets you know exactly what is in your food.

Like most things in life, sodium is both good for us and has the potential to harm us if used to excess. The recommendation is too not exceed 2,400mg a day of sodium and if you are in the high risk category (African-American, have high blood pressure, diabetes, chronic kidney problems, etc) you should stay below 1,500mg a day. Those limits do not just include salt that you add to foods either while cooking or while eating. It also includes sodium already in food, be it naturally or processed. If you are watching your sodium intake be sure you are counting all your sources.

As with all medical information I share on my blog, please consult your doctor before making major changes. I am not a doctor or a nurse and my advice should not be taken as medical advice.

Wellness Wednesday: Avocados

I decided to write about the health benefits of avocados because they are one of my favorite foods, but they tend to get a bad rap because they are higher in fat than other fruits. While that is true, there are many good things about avocados, including the fat they contain. Here is why avocados should not be avoided:

- They can help defend against certain cancers (namely oral cancer and breast cancer) and inhibit the growth of prostate cancer.

- Avocados are good for your eyes. They are high in carotenoid lutein, which protects against cataracts and macular degeneration. In fact, avocados have the highest levels of carotenoid lutein than any other commonly consumed fruit.

- Avocados have high amounts of vitamin E, folate, and potassium. Potassium helps keep your blood pressure in check. Folate is good for your heart and helps prevent strokes. Vitamin E is an antioxidant that helps prevent cancer.

- Avocados can help lower cholesterol levels. Beta-sitosterol is another compound found in high levels in avocados. Beta-sitosterol helps to lower cholesterol levels. Avocados, like most plant-based foods, do not have any cholesterol either. This is also where the fat levels come into play. Avocados are high in mono-unsaturated fats. These are the "good" fats that we sometimes hear about and they help to remove cholesterol from the body.

- Avocados are also very high in protein and fiber, more so than most other fruits.

So now you know what a nutritional powerhouse avocados are, you are ready to go out and buy some right? If you have never bought avocados before, here is some brief information on choosing and preparing an avocado.

- There are two main types of avocados: California/Haas and Florida avocados. The Hass avocado is smaller with a pebbly skin and range in color from green to purplish-black. The Florida avocado is much larger with smooth, shiny green skin. I prefer the Haas, as I find them to be much more flavorful.

- The best way to tell the ripeness of an avocado is to check the stem. If it comes off easily, the avocado is ripe. Do not choose bruised or soft fruit and do not squeeze the fruit as avocados do bruise easily.

- It is often best to buy avocados before they have ripened and then bring them home and place them in a paper bag. Within a day or two, they will have ripened.

- Do not place avocados in the refrigerator, as they get mushy.

- To cut open an avocado, slice in half, around the center pit. Then gently twist the two halves apart. You will be able to remove the pit easily with the tip of a spoon if the avocado is ripe. Another way is to whack the pit with a knife and then gently turn the knife and lift the pit out. If you are only using half of the avocado, leave the pit in the other half and wrap in cellophane to prevent the fruit from discoloration.

- Avocados are very versatile and can be eaten many ways. You can use them in recipes like guacamole, smoothies, or salad dressing. You can dice them up and use them on salad. Slice them up and use them on burgers or sandwiches. I also like to mash mine and spread on sandwiches in place of mayo. They are also yummy eaten as is. I sprinkle mine with a little garlic salt for a yummy treat.

How do you eat avocados? Do you have any great avocado tips to share?

Wellness Wednesday: Creating a Good Sleep Environment

We all know that getting a good night's sleep is good for us (I'll post why another time) and we all know how good we feel after getting a night of great sleep, yet many of us are unable to get the sleep we desire. Often, it is due to us trying to cram too much into the day, but sometimes we just are unable to get the quality of sleep we desire. Here are some tips to help ensure a better quality of sleep.

- Keep the bedroom as a place of rest. This means no tv, no phones, and no computers in the bedroom. It also means no fighting, arguing, or serious discussions in the bedroom. In fact the only activities that should happen in the bedroom are sleep and, um, well you know, the "other" thing you do in bed. Our brains and bodies can become conditioned to expect these other activities will occur, preventing us from falling into a deep sleep. When we re-condition ourselves to expect just sleep in the bedroom, it is much easier for us to get the sleep we need.

- Find the temperature that works for you. If you are often kicking the covers off during the night, try lowering the temperature or using a fan on your side of the bed. If you find yourself often waking up cold during the night, turn up the temperature or add a blanket to your side of the bed.

- Make sure your mattress is comfortable. If necessary, and possible, replace it. If you and your spouse have different mattress "styles", consider investing in a split-style mattress. If you are not comfortable, you will have trouble sleeping well.

- Limit the amount of light in the room. Use room darkening shades/curtains to limit outside lights from shining in. Turn you alarm clock away from the bed or cover the time. This actually has a double purpose, as looking at the time can cause anxiety which can cause problems falling asleep. You can also consider using a sleep mask, though I tend to find they come off during the night. Also, avoid bright lights before bed. The body is conditioned to sleep when it is dark, so the less exposure to light, the easier it is to fall asleep.

- Maintain a regular sleep schedule. Again, this relates to conditioning the body to expect sleep at certain times.

- Reduce the noise level in the bedroom. If you live in an area with a lot of outside noise, consider a fan or white noise machine to drown them out. If you have a spouse who snores or talks in their sleep, consider ear plugs. While I personally dislike using them, they do work wonders.

- Avoid caffeine, nicotine, and alcohol. Caffeine and nicotine are stimulants and will keep you awake. Smokers also experience withdrawal symptoms once they do fall asleep. These withdrawal symptoms will keep them from getting a deep sleep. Yet another reason to quit. Alcohol also disrupts sleep.

- Establish a relaxing bedtime routine. Avoid anything that makes loud noises or has bright lights. Also, avoid anything that stimulates the brain, such as word puzzles or games. Avoid exercising too late in the evening as well. Warm showers/baths, journal writing, and reading can all help relax you.


I know I am guilty of taking my laptop to bed with me and after researching this topic, I am able to pinpoint several other areas where I can improve my sleep. Obviously, there are seasons in our lives where we cannot get a full night's sleep regardless of what we do. However, we owe it to ourselves to do what we can to make the most of the sleep we do get. What are some things you do to help you sleep?

Wellness Wednesday: Cutting Food Safely

I love cooking and I love the feeling of chopping food up by hand. However, there are a few guidelines to keep in mind when doing any chopping or cutting in the kitchen. Here are some tips to remember:

- Always use a clean cutting board. This is especially important when cutting raw meats and foods that will not be cooked after, such as veggies for a salad. It is ideal to have 3 separate cutting boards, preferably color coded, that you always use for their intended food. For example, a red board that is always used for meat, a green board that is always used for fruits and veggies, and a blue board that is always used for other foods like cheese and breads. The reason for the separate cutting boards is to prevent cross contamination of your foods. Also, do not cut cooked foods on a cutting board that you had cut raw foods on earlier. Be sure to properly wash and sterilize the boards between uses.

- Keep your knife sharp. This allows you to not only work faster and more efficiently, but it is actually a safety reason as well. A dull knife does not cut as well and is more likely to slip while cutting, putting your fingers at risk.

- If you drop your knife, DO NOT try to catch it. It is safest to jump back away from the falling knife.

- Never put a knife into a sink full of soapy water or dishes. It is can cause nicks in the blade, cause the blade to rust, and puts you at risk for cuts when you reach in to grab something else out of the sink.

- Wear non-slip shoes in the kitchen when cooking. This not only keeps you from slipping, it helps to protect your piggies if you do happen to drop a knife on them.

- Keep knives well away from the edge of your counters and cutting boards. This makes them less likely to fall and more difficult for wandering children to grab.


Using food choppers and food processors are another way to limit the dangers of knives, though they are not always practical. Even so, they also need to be handled with care when using. Always be sure the cover is on the food processor before starting it (many will not start anyway if the cover is not locked in place) and take special care when removing and washing the blades.

A great meal can turn bad quickly when the cook gets hurt or the guests get sick. Take these extra steps to ensure that your efforts are not undermined by something preventable.

Wellness Wednesday: Stop and Smell the Flowers

I recently read an editorial in our local newspaper where a woman was thanking a stranger for giving her flowers. She had seen him (a stranger to her) holding a bouquet of sunflowers and commented on their beauty and teasingly asked if they were for her. As she was cashing out, the gentleman approached her and handed her the bouquet and wished her a good day. This story also reminded me of an episode of The Big Give when one of the contestants used some of the money she had to buy all the flowers a street vendor had and then she proceeded to just hand them out to random people. Both stories left me with a happy feeling, yet when it comes to others buying me flowers, I have mixed feelings. I hate that they die so quickly, but they are so uplifting to look at. So what is it about flowers, that make us feel so good.

The State University of New Jersey recently published a study (led by Jeannette Haviland-Jones, Ph.D., Professor of Psychology at Rutgers) that found connections between flowers and our satisfaction with life. Flowers help trigger happy thoughts and emotions, they increase of feelings of satisfaction and affect our social behavior in positive ways. I imagine that many of those people who received flowers from a stranger went on to do something nice for someone else later that day or the next. It becomes a pay-it-forward type thing. Here are some of the points learned by the study:

-Flowers provide immediate happiness. People receiving the flowers had "true" smiles on their faces and felt genuinely happy and grateful.

-Flowers help extend feelings of satisfaction and happiness. The recipients of flowers felt less agitated and lonely.

-Flowers allow us to make intimate connections. When someone has given us or sent us flowers, it tells us they were thinking about us.

-Flowers are a healthy and natural way to help us manage our day-to-day moods.

I know I have always enjoyed the flowers I have received, even when I know money was spent to buy them. When we recently bought our home, I was thrilled to have a garden. As I think back to the first few weeks in the house, I always felt best after taking a walk through the garden. The next time you are feeling down, or just because you want to, I encourage you to take a walk through a garden or even the floral department of your local store. Take in the scents and visual beauty and let them linger in your mind. Send flowers to someone you love and let them know you are thinking of them or just give some to a stranger. Cut some from your garden and leave them on a neighbor's doorstep. Just remember to take the time to enjoy the flowers around you. It has now been proven to be good for you.

Wellness Wednesday: Keeping our brain healthy

Our brain. We use it every day, some of us more than others, but none-the-less. So how do we care for it? Just like the rest of our body, our brain needs the proper nutrition and exercise, but exactly how do we provide that? Read on.

A good diet for brain health is one that contains a good amount of omega-3 fatty acids (found in fish, especially fatty ones like salmon; also found in some eggs and is being added to "everyday" foods now too); whole grains; antioxidants; lots of fruits and veggies; and is low in trans-fat. Sounds a lot like the diet our body needs too, huh?

Exercising the brain is a little more interesting. In order for the brain to maintain its cognitive ability, it needs to constantly be processing stimuli. Stimuli can be provided by taking classes, learning new languages, and working on puzzles, both jigsaw puzzles and word/number puzzles. Experiencing new places and using our senses to experience new things also help keep our brain fit. If only it was so easy (and fun) to keep our bodies fit.

Speaking of keeping our body fit, that is also important for brain health. Getting your heart pumping increases blood flow, and therefore oxygen as well, to our brain. Avoiding unhealthy habits, getting plenty of rest (ever notice how hard it is to concentrate when your tired), and keeping our head (wear helmets when appropriate) and body safe all help keep our brain safe as well. Having a healthy body also decreases your risk of stroke, diabetes and heart disease, all of which increase your risk of dementia.

Dementia is usually an irreversible condition and one most of us would like to avoid. Let's do what we can to protect our brains now, so that we may enjoy all the days of lives.


PS- Don't forget to enter my Fiber One yogurt giveaway (it ends today!) and my YoBaby giveaway.

Wellness Wednesday: The Benefits of Yogurt (and a giveaway)

Yogurt is one of those snacks that just about anyone can eat. There is whole milk yogurt for babies and those who need extra fat in their diets, and there is light and low-fat yogurt for the rest of us. Flavors include dessert-like flavors such as cheesecake, Boston cream pie and vanilla and there are plenty of fruity flavors from the basic strawberry or peach to the more exotic key lime pie and mango. Yogurt can be eaten as is or frozen for a special treat. On top of all this, yogurt is pretty good for your health, too. Check out these yogurt facts:

- Yogurt is a good source of protein, calcium, vitamins B-2 and B-12, potassium, and magnesium.
- Many yogurts contain pro-biotics which can help improve your immune system and maintain good digestive health.
- Eating yogurt regularly can help keep and/or restore the vaginal pH levels which helps keep yeast infections away.
- Various studies have shown that increased dairy consumption, including yogurt, can reduce the risk of osteoporosis and can lower blood pressure. This is best when combined with vitamin D. Some yogurts have no vitamin D and some have a fair amount. Be sure to read the label.
- Those who are lactose intolerant, can often eat yogurt without a problem. Live yogurt cultures produce lactase which helps digest the lactose in the yogurt and thereby, alleviating the need for the body to try to break it down.
- You can substitute fat-free yogurt when baking and cooking. In baking, use a complementary flavor or plain yogurt for some or all of the oil or butter in a recipe. Plain yogurt can be used in place of sour cream in many cooking recipes. Please note that cooking yogurt often kills the live enzymes.

If you are watching your weight, or trying to avoid sugar for other reasons, be sure to check sugar content before buying yogurt. You also want to check the type of sweetener used, especially in light varieties, if you are avoiding certain sweeteners. The best way to control the amount of sugar is to buy plain, fat-free yogurt and blend in your own flavors by using fresh, canned, or frozen fruit, granola, jams, etc. My favorite is to blend sugar-free strawberry jam with plain yogurt and sprinkle on fat-free yogurt. You can also make your own yogurt at home in either a yogurt maker or crock pot. One of my favorite blogs, A Year of Slow Cooking, shares the directions for making yogurt in your slow cooker here.

On top of all the health benefits yogurt offers, Fiber One has gone a step above and added fiber to their yogurt, 5g per serving for 20% of your recommended daily intake. Plus, it is fat-free and only 50 calories, and most importantly, it tastes delicious. It is available in vanilla, strawberry, peach and key lime pie.

Now for the giveaway...



My Blog Spark and Fiber One are giving all of you a $1.00 off coupon, but that is not all. They kindly sent me the gift set shown above. It included a coupon for a free pack of Fiber One yogurt; an insulated lunch bag; a covered, divided dish; a 24-oz, covered cup with measurements on the side; and 2 nifty little all-in-one utensils (knife,fork and spoon all in one). The best part is they are giving me 3(!) identical sets to give to my readers. So here are the details:

Mandatory Entry:
- 1 entry for leaving a comment with your favorite yogurt "stir-in", yogurt recipe or at least your favorite yogurt flavor

Optional Entries:
- 1 entry for visiting Verizon My Fios contest page and voting for my video. It is listed as Danielle, New York. Include what number vote you were when you comment. Voting will also enter you in the Verizon contest to win a webcam. This can be done three times, once each day until 8/28.

- 1 entry if you become a public follower of this blog

- 1 entry if you subcribe to this blog

- 5 entries if you blog about this giveaway and post the link here. If you are not a blogger, feel free to post this on your Facebook page (if I am not already your friend, you will also have to ask me to be, so I can see it posted. I am on there as Danielle Parent Garcia)

The contest will remain open until Wednesday, September 1st at 11:59PM. I will use random.org to draw the winning comments. Winners will be contacted via e-mail and will have 48 hours to respond. If they do not respond, a new winner(s) will be chosen. Good luck!!

Wellness Wednesday: Poison Ivy

Nothing makes my skin itch like the thought of getting a poison ivy rash. These plants tend to grow in the Midwest and Eastern portions of the US. Generally, they have three leaves on one stem (hence the childhood warning of "leaves of three, let it be"), but can have as many as nine. In the summer, the leaves are green, but turn to red in the fall. There may also be yellow or green flowers and white berries. It can be a shrub (either trailing or free standing) or a woody, rope-like vine. If you find it in your yard, it is ideal to remove it, but take caution. It often will grow back and removing it yourself will put you at risk of exposing yourself to it. Hiring a professional is ideal, but if you try to do it yourself be sure to take proper precautions (see below). If manually removing it, be sure to get the roots. You can also use an herbicide, such as Round Up or Ortho Max Poison Ivy. Be warned that the herbicides will also kill any nearby plants that are exposed to it. Continue pulling the poison ivy and/or spraying it with an herbicide until it no longer returns. Be sure to properly and carefully dispose of all the poison ivy, including the roots. Even dead poison ivy can cause a rash. Most importantly, DO NOT BURN poison ivy. Inhaling the fumes is a far greater health risk, potentially a fatal risk, than the rash.

Now that we can identify it, what happens if we find ourselves around it? First, be sure to dress in a long sleeved shirt, pants, boots, and gloves, if you know you will be around it. You can also purchase a product called Ivy Block to apply to any exposed areas.

If you are exposed to poison ivy, what do you do? First, not everyone will get a rash. It is sort of like mosquito bites, many of us will develop an allergic reaction to it, but there is a good amount of people who do not. Any which way, it is best to get the oils off your skin as quickly as possible, like within 10 minutes. Using rubbing alcohol, cleanse the area thoroughly. Rinse with plain water and then take a shower, washing your entire body with soap and water. Put on gloves and wipe down any affected items (clothing, tools, shoes, etc) with rubbing alcohol. In place of rubbing alcohol, there are commercial products available as well, such as Zanfel and Ivy Cleanse.

Those who are unable to get the urushiol (poison ivy oil) off their skin quickly enough and develop a rash can expect the rash to be very itchy with bumps and vesicles filled with fluid. The red bumps will likely be in a straight line or streaks. Rashes can occur within 8 hours or may take several days to appear. The rash can be treated with antihistamines, steroids (oral,shot, and/or topical) and anti-steroidal creams. Most treatments focus on relieving the itching and drying up the vesicles. Calamine lotion or hydrocortisone cream are two generic examples, but some brand name examples include: Ivarest, Ivy Soothe, and Tecnu Extreme Poison Ivy Scrub. If there is a medical history of severe reactions to poison ivy or the rash is spreading quickly, contact a doctor ASAP.

Now, hopefully, all of us and our little ones will be able to avoid this summer nuisance, but if we do not, we now know how to handle it.

PS- I know I have mentioned several brand names in this post. Please know that this is not an intentional promotion. It is simply to give you some references for commercial products.

Wellness Wednesday: A Get Well Basket

I recently got over a severe case of the flu and it made me appreciate certain things. I decided to put together a basket of items that are nice to have easily accessible when feeling sick. As mothers, we are often the ones to tend to others when they fall ill, but we have no one to tend to us when we are ill. This basket is our way of tending to ourselves ahead of time or it would be a great gift of service to another person who has fallen ill. Here is what I pulled together:
-A laundry-basket sized wicker basket
-An extra-soft blanket
-A box of quality tissues (super soft ones with added lotion)
-Thermometer and alcohol wipes to clean it
-Saline Nasal Rinse/Neti-Pot (I felt so much better after each saline rinse)
-Bottled water and a few packets of high protein drink mixes (it is so important to stay hydrated and protein helps your immune system)
-A bottle of acetaminophen (Tylenol) and/or ibuprofen (be sure take ibuprofen with food or a glass of milk and only take the recommended dose of any medicine)
-Honey based cough drops or cough syrup
-Some nice stationary, envelopes, and stamps (if you have to take it easy, use the opportunity to catch up with loved ones)
-Multi-vitamins (important to recovery, especially if your appetite is diminished and you are not eating)

If you can think of any items you would add, please feel free to comment.

Wellness Wednesday: Chocolate

For a long time, we were told that chocolate was bad for us, but in recent times, we have learned that dark chocolate may be good for us. That is because chocolate that is made from at least 70% cocoa solids contain flavonoids (antioxidants) and essential trace minerals and vitamins. The higher the percentage of cocoa solids, the darker the chocolate and the more flavonoids it has. Flavonoids are also found in milk chocolate, but not in such concentrated levels. Studies have also shown that milk prevents the body from absorbing much of the "good stuff" found in chocolate, so as much as I would like to tell you milk chocolate is healthy too, it just is not so. It also means that to get the goodness out of dark chocolate, it is best to NOT eat it with a glass of milk. This is because milk binds to the antioxidants and therefore prevents them from binding to the cells in our bodies. Also, when adding chocolate to our diet, be sure to subtract an equal number of calories elsewhere in your diet, preferably by eliminating some other sweet and not a healthy food, like fruits or vegetables.

So now you are asking yourself, how exactly does chocolate help me? Here are some of the ways:
- Flavonoids raise the levels of HDL (good) cholesterol in the blood and help lower the LDL(Bad) cholesterol.

- Since flavonoids are antioxidants, they also help protect our bodies from certain cancers.

- Flavonoids help to improve vascular walls and the function of blood vessels. This can help reduce the formation of blood clots which will reduce the risk of stroke.

- Cocoa is the highest natural source of magnesium. Magnesium helps to protect the body from hypertension, diabetes, heart disease, joint problems and pre-menstrual tension. Dark chocolate also contains iron, calcium, phosphorus, potassium, and the vitamins A. B1, C, D, and E.

- Chocolate contains small amounts of phenylethylamine (PEA), a mild mood improving chemical. It is naturally produced by the brain when responding to feelings such as joy and love. Chocolate has also been found to increase seratonin and endorphin levels in the brain as well.


So go ahead and indulge in a bit of dark chocolate, but as with everything, remember moderation is the key to living healthy.

Sources:
Burdick Chocolate
CocoaPro
(As of 5/6/2010- The CocoaPro page is currently under renovation and is inaccessible)