Yay for Yogurt! Why it Rocks and 6 Fun Ways to Eat it!

So apparently I am a "healthcare professional" at least according to Dannon who sent me this promotional packet. Haha!  Well sorry Dannon, I do not have an office to display your materials in or clients to pass out your coupons to..but I did enjoy looking over the information you sent.

"The USDA recommends 3 servings of dairy every day. Make yogurt one of them!" is the main idea they wanted to express. They [Dannon] feel that consuming one serving of yogurt a day can promote a balanced diet and healthy lifestyle.  I have been eating yogurt daily as either breakfast or a snack for years and I couldn't agree more!

Nutrient-dense yogurt contains calcium, vitamin D, the B vitamins, and potassium.  Choosing yogurt as one of your recommended 3 servings of dairy per day can provide up to 30% of the RDA for calcium and 6-14% of the RDA for potassium in most individuals.  Yogurt, especially Greek yogurt which is my current fave, is also a good source of protein.  And the ultimate selling point, yogurt has all of this good stuff in it while being low in saturated fat and sodium (The Dannon Company, 2014).

So what does all this nutritional value contribute to our health?  Studies have been linking regular yogurt consumption to healthy weight management, blood pressure control, and blood glucose regulation.  Yogurt is even suggested as an ideal way for lactose intolerant individuals to meet their dairy requirements since it is easier to digest than milk (The Dannon Company, 2014).

I used to buy all those cute little tubs of yogurt that come in so many different styles and flavor combinations.  I still do from time to time, I love me some key lime yogurt!  Though recently I have been opting for the larger containers of plain or vanilla yogurt and coming up with creative ways of working them into my diet like...

Vanilla Yogurt:

• Making my own yogurt cups by adding some of my favorite ingredients like berries, apples and cinnamon, granola, dried cranberries, raisins, chocolate chips, shredded coconut, pistachios, or almonds.  

• Blending a spoonful or two into my morning smoothies.

•  As a topping for desserts in place of whipped cream or ice cream, like in this "Healthified Apple Crisp ala Mode" recipe!

• As a dip for apple slices or other fresh fruit when spiced up with a dash of cinnamon.

Plain Yogurt:

• As a substitute for mayo when making tuna, chicken, or pasta salads.  I love this one because I absolutely hate mayo and its a much healthier alternative anyways!

• Combined with fresh cilantro and lime, or one of my frozen cilantro cubes, to accompany quesadillas, tacos, burritos, nachos or chips and salsa.

The Dannon Company. (2014). One yogurt every day [promotional materials].  Darien, CT: The Dannon Company, Inc.

The Dannon Company. (2014).  One yogurt every day.  Retrieved from http://www.oneyogurteveryday.com/

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Relaxation Techniques for Babies

Babies cry...a lot...and for many different reasons.  After all, this is the only way they can communicate with us.  While I was pregnant, I heard at least a dozen times that parents will "just know" what it means when their baby is crying, but I never truly believed it.  I can honestly say it is surprisingly true 90% of the time, once you get used to one another.  By the end of the first month I could tell the difference between my little man's hungry cry, messy/wet diaper cry, tired cry, bored cry, and the "I don't like this!!!" cry.  But then there were those times when I covered all the basics and there really was no specific reason why.  Like the rest of us they just need a good cry from time to time.  So when that happens I just do my best to console him with a little TLC.  The following baby-friendly relaxation techniques work like a charm for my little pumpkin.

Motion
I discovered very early that keeping moving was the key to calming baby down.  This could be rocking in a chair, walking, swaying side to side, bouncing gently, or activities like taking a walk in the stroller or going for a car ride.  I must say I tried the car ride trick a couple times but it was not very effective for us and usually resulted in him getting more upset and rushing back home.  His favorites seemed to be the gentle rhythmic movements like walking around, swaying back and forth, and bouncing.  Incidentally this provided a great amount of mommy's exercise in the beginning!


Sounds
We did a lot of experimenting in this category too since sounds seemed to have be pretty effective in calming him down.  We tried soft music, white noise apps, singing, and shushing.  Now at first I felt rude shushing baby boy when he was crying and you know he really can't help it, but then I noticed that my soft "shhhhhh" sounds were soothing to him and worked best out of all these.  I've read that it mimics the sounds they hear in the womb and is comforting to them. 

Cuddling
I feel so blessed to have a little cuddle-bug on my hands!  This method worked best when he was tired or not feeling well, he loved to be held then and sometimes wrapped up loosely in a soft blanket.  Loosely is the keyword here, swaddling however was a big no-go once we came home from the hospital and he discovered that he could stretch out.

Touch
I found a lot of different ways that touch could be used to soothe my little guy other than just holding him close.  I tried lots of simple yet effective techniques such as holding his hand, lightly stroking his arms and legs, (carefully) rubbing his head, gently patting his back, and rubbing his back in a slow circular motion.  Much like how adults go for massages to relax, babies can enjoy them too on a smaller scale.  I found this guide by Baby Center that was easy to follow and worked very well.

Bath
I hate to brag, but once again I am blessed with a baby who LOVES his bath time.  And since he does enjoy it so much I have taken advantage of this fact when he has been unhappy from time to time.  I notice him immediately start to calm down as soon as the water turns on.  Part of my wonders if this has to do with a connection between us...I have always found the sound of water to be very soothing.  Then by time we are done bathing and splashing around he typically is his giggly, happy self again.

Scent
Aromatherapy is one method that I have not experimented with too much yet, but am anxious to.  It is important here to make sure that the oils/lotions being used are safe if they are going to come in contact with baby's delicate skin.  I personally am nervous about applying them topically, especially since my little guy seems to have inherited my sensitive skin so diffusing them into the room is my preferred method.  Lavender is a popular pick for an overall calming affect. 

And sometimes...

I have had to use a combination of these to dry those big crocodile tears like:

• Walking around the house, bouncing up and down, singing nursery rhymes.
• Holding his hand, rocking in the chair, listening to white noise.
• Giving him a massage with lavender baby lotion after his bath.

You get the idea...whatever works at the moment, go with it!

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Food Preservation: Home Canning Methods

As published in the Student Nutrition Association of Kaplan Newsletter, October 2014, Vol. 3, Issue 6.

Fall is the best time of year to fill the pantry as the farmer’s markets, farm stands, and home gardens are abundant with fresh produce just waiting to be preserved for future use.  With this in mind it is a great time to discuss some of the benefits and safety concerns of canning foods.  People have been preserving food for years.   Before the invention of supermarkets, people had to grow and raise their own foods and then find ways to preserve them for use year-round.  They used methods such as drying, smoking, curing, pickling and canning.  The method of canning was introduced to America in the 1850s and became quite popular with the invention of reusable jars by John Mason and Alexander Kerr, which are both still leading names in canning products today (Wilder, 2012). 

Throughout the years these practices quickly became a thing of the past as technology developed and food availability increased.  Now we are starting to see a trend towards using these old school preservation methods again.  A lot of this has to do with the public’s growing interest in health and nutrition.  More and more people are steering away from commercially processed foods and wanting whole foods that are grown locally and organic instead.  Home canning allows people to control the quality and quantity of ingredients that go into their foods.  Home canned foods can be more nutritious as well if they are processed within a day or two of being harvested to ensure minimal nutrient loss.  Most vitamins except for A, C, thiamin and riboflavin handle the canning process well and can retain a majority of their value (U.S. Department of Agriculture, 2009).

The variety of foods that can be canned are endless from simple fruits and vegetables, to jams, jellies, syrups, juice, sauces, soups, relishes, pickles and the list goes on.  There are two different ways to can foods depending on their acidity level.  The water bath method is suitable for high-acid foods such as fruit, pickles, jams and jellies, and tomato products.  To use this method the jars are filled with the prepared food, fitted with lids, and then placed into a kettle of boiling water for a minimum of ten minutes.  The pressure canning method is preferable for low-acid or combination foods such as meats, poultry, seafood, vegetables, and soups.  To use this method sterilized jars are filled with the prepared food, fitted with lids, then lowered into a pressure canner and processed (Ball, 2014).  For more detailed instructions on how to use either of these methods, visit the National Center for Home Food Preservation or Ball websites and view their guides.

Food safety can be an issue with canning.  If a proper seal is not achieved yeast, mold and bacteria can grow quickly causing the food to spoil.  While using a water bath is easiest, it is only appropriate for the processing of highly acidic foods since microorganisms are less likely to grow in this environment.  Pressure canning is a more effective and safer method for use with less acidic or combination foods as it enables the jars to be brought to a high enough temperature to kill off any bacteria. The foodborne illness, botulism, is notoriously affiliated with canned foods and can occur even when jars are sealed properly so taking all precautions is important (National Center for Home Food Preservation, n.d.). 

The following tips can help to ensure an enjoyable and safe canning experience:

• Use fresh and unblemished foods.
• Follow recipes and equipment instructions precisely.
• Adjust processing temperatures and times for altitude if necessary.
• Maintain a clean work space, with clean utensils, and wash hands frequently.
• Sterilize jars before filling.
• Preheat lids by simmering in water for several minutes to soften the sealing compound.
• Once filled, wipe the rim of the jar clean before placing the lid on it.
• Carefully place jars in and out of the canner to avoid breaking the fragile, hot glass.
• Inspect each lid before moving to storage.
• Store canned foods in a clean, cool, dark and dry place.
• Only can enough food to use within a year.
• When in doubt, do not consume jars that appear to be unsealed.  Look for signs of spoilage including cloudiness, mold, changes in color or consistency, and off odors.

References:

Ball. (2014). Getting started. Retrieved from http://www.freshpreserving.com/getting-started

National Center for Home Food Preservation. (n.d.). General canning information. Retrieved from http://nchfp.uga.edu/publications/publications_usda.html

U.S. Department of Agriculture. (2009). Complete guide to home canning. Retrieved from http://nchfp.uga.edu/publications/publications_usda.html

Wilder, A. (2012). Canning 101: The basic steps of canning & preserving. Retrieved from https://eatingrules.com/canning-basics/

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Recharging Your Batteries

The end of October was absolutely crazy for me. I was working on two final projects for school (one that just about did me in) and had deadlines to meet for not one but two newsletters I organize for school.  Plus on top of it all I was getting extra shifts at work.  Simultaneously trying to get everything done, and well, while fighting to fit in quality time with my little pumpkin had me utterly exhausted and stressed to the max.

Then the glorious day came last Tuesday when everything was turned in and I had two weeks until classes started again.  I could finally take a much needed breath and "recharge my batteries" so to speak.  To me this means taking a break in order to destress and nurture my physical and mental wellness.  That way once well rested and refreshed I will be ready to get back into the swing of things with a clear mind and positive attitude.

The first day I did absolutely nothing but hang out with my little man at home all day...and it was PERFECT!  I needed this time to connect with him, I hadn't realized how much I had missed my pumpkin while I was throwing myself into my work for those few days.  I decided to devote the following two weeks to spending time with him and came up with our Recharge Your Batteries Bucket List.  The criteria for the activities I included on it was that they had to be simple, relaxing, fun, and make you feel good.

Recharge Your Batteries Bucket List:

1. Spend a whole day snuggling and playing in our jammies.  This was day number one and by far my favorite!

2. Cook or bake something(s) we have been wanting to try (aka. finally get to all those Pinterest pins!).

3. Go for a walk(s) around town.  We noticed so many neat places that we typically drive right by.  Not to mention I got a killer cup of coffee that didn't hurt either!

4. Catch up with friends and family.  It is all too easy to forget them when things are busy so this was a perfect time to hang out and visit them all.

5. Complete a service project. We participated in both a local food drive and also the Jared Box Project.

6. Start our holiday shopping.  This seems odd but I just love getting gifts for people (expect to hear more on this in the near future) so this was fun for me!

7. Take as many silly photos as possible to laugh at later...quite possibly the easiest and quickest way to bust out of a bad mood.

8. Read books together.  Reading is good for the soul and it's exciting to see how engaged little man is in the stories at such a young age.

9. Writing.  This one sounds contradictory...wasn't I just complaining about writing papers??  Well I mean a different kind of writing, the kind I enjoy like writing pieces for the newsletter or blogging!

10.  Try "Mommy & Me" yoga.   Yoga has always been my go-to for relieving stress and revitalizing the mind and body.  It played such an important role in my wellness throughout pregnancy and I am anxious to teach it to my little boy...although currently his "poses" are more accidental it's a start!

11.  Cleaning out the closet.  While this one may not seem "fun" exactly it can be incredibly freeing to get rid of things you no longer need, which in my case was a ton of clothes between me and my rapidly growing baby that no longer fit.

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt.  It is for entertainment purposes only and not intended to prevent, diagnose, or cure.  Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.