Salt 

Do you use salt?  Is salt good for you?  What effects does salt have on your body?  What foods carry salt?  Is it possible to avoid salt? What about salt substitutes?

All good questions.  Salt is on our mind today and while it does not need to be looked at as a villain, it is important to be aware of how salt interacts with our bodies.

The daily recommended amount of salt is 2,300 milligrams or one teaspoon.  That sounds a bit daunting and is as most Americans get 3,400 milligrams a day.

You may use salt in cooking recipes to bind and provide some stability.  Usually, this is in small amounts so not a problem.  

The way salts can sneak into your diet is from processed foods.  A good thing to do is to read the mandated labels on all foods to see how much salt is included.  You can find lower salt versions of many foods.

Salt increases your blood pressure and as you know, high blood pressure can lead to heart issues and stroke. If you are diabetic you need to watch your salt intake too.

You may use a salt substitute.  While this can be an option you need to watch your potassium intake as these usually have potassium chloride, rather than sodium chloride.

The good news is that you don’t need to eliminate salt completely (so long as your doctor hasn’t told you to).  You can also use a smaller amount of salt and add other spices instead.  

The spices you use depend on what you are cooking.  Experiment a bit or check online for substitutes.
Private Home Health Care pays attention to salt in our diet.  We like to use some salt in recipes while also using other spices.  Maintaining a healthy blood pressure is important.

Flour

March is National Flour month. Flour is a staple that you and I have in our houses.  The type of flour may vary but it’s likely that everyone has some variety of flour handy.

You know that flour is a staple because it can be used in different ways for so many types of recipes.  

It’s of course used in breads and muffins. Desserts like pies and cakes too.  Savory dishes use flour since it’s a great thickener.  We are thinking of a delicious homemade mac and cheese or maybe some fresh noodles.

Flour is so versatile and now it is available in many forms for a variety of people and perhaps dietary needs.  We will touch on a few different types.

• All-Purpose Flour – Bleached or Unbleached
  • This is the most common “white” flour used because of its versatility.  It mixes well in most recipes and is great for baking.  Unfortunately for those with diabetes or on a Keto diet it’s not the best flour to use.

• Whole Wheat Flour
  • Contains all parts of the wheat kernel (unlike white flour).  It has a slightly nutty flavor and is more dense than white flour.  This is a healthy choice for those with diabetes.

• Almond Flour
  • Made out of finely ground and blanched almonds.  A recipe using yeast will change the shape of what is being made because of the lack of gluten.  This is a good choice for gluten-free and diabetic diets.

• Rice Flour
  • This is a gluten-free flour that doesn’t add a particular flavor.  You have to be careful to use this alone in baking however so look to pair it with something else so it does not taste gritty.

Private Home Health Care knows that there are many more flours available to bakers.  You can research and decide what is the best for you.  Happy Baking!

#NationalFlourMonth

Photo by Klaus Nielsen

It’s a Leap Year!

Tomorrow is February 29 and a Leap year.  This special day comes around every four years.  

What is the scientific reason for a leap year?  It turns out it actually takes 365.25 days for the Earth to orbit the sun.  Did you notice that at all?  In order to make up that “extra” time we add an extra day in February to our calendars.

Can you imagine what would happen if we didn’t add that extra day?  Chaos in our lives, farming, schools, seasons at different times.

We are wondering about those people born on a leap year?  How many are there and how do they celebrate their birthdays?

If you were born on February 29, you would be 1 in 1,461 born on that day and you would only share a birthday with 5 million other people.

We’ve heard that when you get old enough you can choose your own birthday.  You might choose February 28 or March 1.  Perhaps you’d decide to celebrate at some other point in February.  It is totally up to you.

You are called a leaper or leapling if you are born on February 29.  You might even be able to cheat on your age since technically you only have a birthday every four years.

Finally, some famous people are leaplings. Tony Perkins, Antonio Sabato, Jr. Ja Rule all have birthdays on February 29.  Even Superman has a leap year birthday.  Pretty cool.

Private Home Health Care hopes that everyone with a birthday tomorrow has a fantastic celebration.  With a birthday only every four years you deserve one.

National Letter to an Elder Day

Yes, today is National Letter to an Elder Day.  We believe we may hear you saying, “who sits down and writes a letter anymore?”  We suggest that today it could be you!

Think about an elderly friend or relative in your life. Do they live alone?  Do they usually get letters or is it junk mail?

For those family and friends who may be lonely or looking for something important in their mail, you could be the one who surprises them and adds joy to their day.  

You don’t have to have fancy paper, just something to write on, a pen, an envelope and a stamp.  Just a few small things to brighten someone’s day.  

Is the next stumbling block, what do I write?  We suggest writing about what’s happening in your life.  For someone on the receiving end that’s interesting to them.  It can take them out of themselves and get them some relief from chronic pain.

You could inquire about what’s going on in their life.  What about writing down a joke or a favorite saying of yours.  There is no limit to what you can write that would make someone happy.

If you have a group of friends you could invite them over for a letter writing event.  The more letter writers the better.  You could send them to your local nursing homes if you don’t have an elder in your life. 

Additionally, there is a site you can go to if you want to join a letter-writing campaign.  It’s https://loveforourelders.org/.

Private Home Health Care knows that it may sound old fashioned but the happiness an elder feels from receiving a letter makes it the perfect gift.  We hope you can join in this today or at some point in your week.

#LettersToAnElder

Healthy Snacks

The month of February is National Snack Food month.  It’s a great opportunity to look at the snacks you eat and compare them to recommended healthy snacks.

The grocery store is full of snack food.  You’ll see items labeled organic or a healthy choice.  You really need to check labels but also head into a store with items in mind too. 

One way for you to make healthy choices is to think about fresh foods.  Fruits and vegetables are a great way to get nutrients. Pair them with peanut butter, hummus or tzatziki for variety.

The bigger the variety of fruits the more varied healthy vitamins and minerals you’ll add to your diet.

You’ll hear a lot of discussions about having too many carbohydrates.  While you do need to be careful, the types of carbs can change the equation. Fruits, whole grains and beans have carbohydrates but their nutrients compensate for that.

Do you like yogurt?  Try having yogurt with a bit of honey or stevia with some fruit for a delicious protein packed snack.  Add some granola if you like a crunch.

Cucumbers have the benefit of being low calorie and are delicious on their own or paired with hummus.  Peppers and hummus are a great duo too.

Eating nuts like almonds is a great way to have a healthy and filling snack.  For those with pre-diabetes adding some almonds after you’ve eaten fruit is a great way to balance your sugar.

Eggs are a good source of protein. You can boil an egg and pack that for a quick and yummy snack.  

Additionally, protein shakes or fruit smoothies are easy to make and are good if you are on the go.  Be careful of a high sugar in your protein if you are watching your sugar intake.

Private Home Health Care loves fruits and vegetables and we love pairing them with hummus and peanut butter.  

We also know that there are times we all need to splurge on our food.  If we can have a diet of healthy snacks with occasional “treats” we can stay on the road to be our healthiest selves. 

#NationalSnackFoodMonth

Photo by Jane Doan

The Deliciously Healthy Grapefruit

Grapefruit is a citrus fruit packed with a powerful healthy punch! 

Eating a grapefruit fills your body with nutrients, antioxidants and fiber.  It’s one of the best citrus fruits to eat.

You may have heard about people on grapefruit diets.  My grandmother was on it quite often.  That’s because grapefruits are very low in calories.

A grapefruit contains Vitamins A and C, potassium, thiamine, folate and magnesium. Additionally, you will get powerful plant based antioxidants for an extra boost.

Your immune system may benefit from adding grapefruit to your diet. High Vitamin C can protect you from viruses.  Some studies show it will shorten your cold as well.

If you regularly eat grapefruit it can help your cells by keeping them responding to insulin.  This keeps diabetes away.  As any fruit, it helps balance your blood sugar.

While it’s not proven, grapefruit may protect your heart by regulating your blood pressure and helping control your cholesterol.

Additionally, grapefruit is full of water so it can keep you hydrated and may help prevent kidney stones.

You do need to be careful though because grapefruits can interact with some medications. 

If you are on medicines you need to check with your pharmacist or medical professionals to be sure there are no negative interactions.

Private Home Health Care loves grapefruit.  Sometimes it can be tart so we add some natural sweetener like Stevia to enjoy it.

Photo by PicFoods.com

Happy Valentine’s Day

Private Home Health Care would like to wish everyone a very Happy Valentine’s Day.

Valentine’s Day is a day to celebrate love.  You may be married, single widowed or divorced but for each this is a day to spread love with your partner, your family or your friends.

The holiday has been celebrated on February 14 for many years, but how exactly did the day come to be about love and why on February 14?

There are no definitive answers when you look at early history.  The holiday has roots in both Christian and Roman traditions.  

The Romans had a  pagan celebration called Lupercalia.  Lupercalia was a festival of fertility celebrated in the middle of February (15).  As Christianity became stronger this festival was pushed away..

Pope Gelasius at the end of the 5th century declared February 14 as St. Valentine’s day.  This was an effort to spread Christianity over pagan traditions.   This was not however when it focused on a day of love.  

The first quoted recognition of Valentine’s Day related to romance and love was from Geoffrey Chaucer.  You can read his poem called “Parliament of Foules” to see the association. 

Jump to the 17th century and the United States when Valentine’s Day became popular to celebrate.  You would give a small token of affection or a handwritten note.  By the 1900’s printed cards were available.

Today you’ll see expressions of  love with flowers, candy and cards.  Children love sharing valentine cards with each other.  

We hope that on this day we all find a way to share the love of the day in some way.  A compliment or a kind action or word is a great way to help your heart health too.

#ValentinesDay

Fruit and Your Heart

February is the month of the heart.  Private Home Health Care would like to talk with you about fruit and the cardiovascular benefits of eating fruit.

The New England Journal of Medicine noted a study that showed that among more than 500,000 people up to age 79 who ate fresh fruit every day had a thirty percent lower risk of dying from a heart attack.  

This study was compared to those people who rarely ate or never ate fruit.

Fruits are good for you but different fruits have different health benefits so choose what is best for you.

Berries – blueberries, blackberries, strawberries, raspberries, along with acai and goji berries. You get antioxidants from berries to help fight free radicals that can cause inflammation.  Berries also supply you with vitamins A, C and E.

Cherries – these also have antioxidants but in addition you’ll get calcium and potassium as well as vitamins.

Oranges – Vitamin C boosts your immune system along with folate, potassium and choline (may help with memory).  Oranges are also high in zeaxanthin, an antioxidant which may help ward off macular degeneration.

Papaya – many of the same benefits as oranges but additionally they are rich in beta-carotene and lycopene which may help balance HDL and LDL cholesterol levels.

Kiwis – are rich in Vitamin K and have a higher amount of Vitamin C than oranges. Your digestive system benefits from this fruit as well. 

Grapes – you’ll get antioxidants from grapes along with resveratrol and quercetin which may help relax your arteries.

Apples – An apple a day keeps the doctor away perhaps because of the fiber which is linked to lowering cholesterol and blood pressure.  Be sure to eat the skin to get full benefits.

Bananas – you can load up on potassium and fiber with a banana.

Your recommended fruit intake is to have 1-2 cups of fruit each day.  There are many fruits to help you and your heart!  

Chinese New Year

Each year the Chinese celebrate a new year according to the lunar calendar.  This year it begins tomorrow on February 10.  The holiday lasts for twenty-three days so this year it ends on February 24.

You will find that an animal is associated with each Chinese New Year.  They go in a certain order and repeat every twelve years.  This year is the year of the dragon.

For your Buddhist friends, the religion believes that Buddha invited many animals to come to honor him but alas, only twelve appeared so only they are listed for individual years. 

If you live near Boston there are many celebrations planned for this year’s celebrations.  This may be because the current mayor is Chinese, Michelle Wu as well as the large population of Chinese in Boston.  It is listed as 1 in 10 Bostonians are Chinese.

Some of the events for you to enjoy are in Boston and its surrounding communities.

Tomorrow, February 10 there are at MIT’s Leap Lab and additionally at the Peabody Essex Museum in Salem.

On February 13 there is a Chinese New Year Concert at the Berklee School of Music.  Tickets are $12 in advance and $17 at the door.

You can go to the Museum of Fine Arts on February 15 and pay a special rate of $5.00.  You’ll enjoy brush painting, martial arts demonstrations and Vietnamese dancing.

Finally on February 18 you can head to Chinatown in Boston to enjoy the traditional Chinese New Year Dance Parade.  This is free to the public. It’s from 11:00-2:00 on Tyler Street. 

You have many ways to enjoy and participate in this Chinese cultural event.  One good thing to know is that each animal represents different qualities in Chinese culture.

The dragon has represented good luck, justice, prosperity and strength.  If you are born in the year of the dragon it is thought that you are charismatic, intelligent, confident, powerful, naturally lucky and gifted. 

Private Home Health Care enjoys learning about different cultures.  There seem to be many opportunities to learn about and enjoy Chinese New Year this year. 

#ChineseNewYear