The Importance of Hydration, Preparing for the DST, and Charcuterie Boards

 

Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor

Content is a daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning show on 89.9 FM.

 A recent study determined that middle-aged persons with higher sodium levels in their blood (meaning lower hydration levels) biologically age faster – so they are more likely to develop chronic diseases like diabetes, heart failure, and dementia and die prematurely!  The results suggest that proper hydration may slow down aging and prolong a disease-free life. Our blood sodium level goes up as hydration is reduced and it can be measured with a simple blood test.  People in the blue zones, home to the longest-living populations, make drinking water a part of their daily routines.   Let's also mention our annual reminder that hopefully will end one day is that we lose an hour of sleep next month – get up 15 minutes earlier starting this Sunday to help your health with the change! 

It's important to know that the better hydrated we are, the slower our cells will age and the less likely we'll develop chronic diseases.  Blue zones Seventh Day Adventists drink 7 glasses of water a day.  Blue zones founder Dan Buettner shares that clean water is the best longevity beverage on earth.  It’s also important to look at the foods we’re consuming – fruits and vegetables are the most hydrating, plus have so many other benefits!  Salty foods, processed meats, cheeses, and packaged snacks are the most dehydrating.  Compare a cheeseburger and fries to a bowl of fruit and vegetable soup – the first draws moisture FROM your cells, and the second bathes your cells in hydration!  Plantify your plates to reduce aging and chronic disease development and have a terrific Tuesday everyone! 

All week we’ve been talking about the importance of hydration -that the better hydrated you are the slower you age and the better you fend off diseases.  Here are some tips from the Blue Zones to help you get to that 7 glasses of water a day: 

·        Infuse water with fruits or herbs.

·        Drink decaffeinated herbal teas.

·        Drink water when you first wake up.

·        Eat more hydrating foods like fruits and veggies.  Strawberries, watermelon, cantaloupe, broccoli, cabbage, celery, spinach, tomatoes, and zucchini are all over 90 percent water!

·        Track your daily water intake using a free app like “Daily Water Tracker Reminder”! 

Have a wonderful, water-full Wednesday everyone!

Last week, Dr. Cheryl was a presenter at the Women's Impact Network in Jackson, and she prepared three beautiful charcuterie boards - boards that are beautiful to look at and bring people together.  She was able to have all 10 of the foods that Dr. Greger recommends in his "Daily Dozen" - beans, greens, fruits, cruciferous vegetables, flaxseeds, nuts, grains, and spices.  Charcuterie boards have historically had meat and cheese as the focal point - hers had plant-based sausage and cheese, tempeh, nuts, and seeds.  Check out the book "50 Gorgeous Plant-based Snack, Meal and Dessert Boards" for some fantastic ideas! 

 

It's Fix-it Friday!  How about some Red Bean CHILI!!! 

1 chopped onion

1 chopped zucchini

1 chopped yellow squash.

1 chopped green bell pepper.

8 ounces sliced mushrooms.

1//2 cup shredded carrots

2 cups shredded kale.

1 can of red beans drained and rinsed.

2 cans dark red beans

28 ounces canned diced tomatoes.

28 ounces canned whole tomatoes, cut in thirds.

1/2 C barbecue sauce

2 T chili powder

1 T garlic powder

1 T onion powder

1/4 t liquid smoke

1 T maple syrup 

In a large pot at medium-high heat, add onions and cook for 2-3 minutes in 2 T water.  Add the zucchini, yellow squash, green pepper, mushrooms, carrots, and kale, and stir for a few minutes.  Reduce the heat to medium and add all the other ingredients and cook until all vegetables are soft - 10 to 15 minutes.

From last Year!  

Daylight savings time begins in less than two weeks - Sunday, March 13th we will once again lose an hour.  There are harmful effects on our bodies from the change, and several of us are trying to get legislation passed that will put an end to it.  The loss of sleep causes an increase in car accidents, workplace accidents, mental health issues, heart attacks, and more.  Here's one way to help your body adjust.  Starting tomorrow, get up 10 minutes earlier and move it up 10 more minutes every other day, rather than losing the entire hour all at once.  Cheryl starts a month in advance and regrets not sharing this with the listeners sooner!  And don't forget it's Meatless Monday - and meatlessmonday.com can give you some great ways to add more plants to your daily intake! 

Bowls are the latest and greatest find for health foodies - burrito bowls, noodle bowls, salad bowls, grain bowls, and even smoothie bowls are being offered at more and more eating establishments.  More bowl-based chains are popping up where you can choose your own ingredients.  They emerged from the fast-casual restaurants almost by accident - they are a food format we've long wanted because of their flexibility and focus on fresh ingredients.  Whether at home or on the road, power up your plantified plate by building bowls with lots of greens, beans, healthy fats, and grains.  Have a terrific Tuesday everyone! 

Another study has been published that shows the benefits of a plant-based diet in mitigating the risk of severe COVID-19.  You may be aware that the disease is killing more Americans than others in high-income countries.  We have more prior health conditions such as high blood pressure and diabetes - in fact, we have the highest chronic disease burden and an obesity rate that is twice as high as 37 other countries.  All of this leads to a higher risk when contracting COVID.  Following a plant-slant diet reduces the risk of all these issues, which is why very few in Japan suffered from COVID.  Those eating a healthy plant-based diet had a 41% lower risk of severe COVID-19.  We all want to live longer and live stronger, so do a search for the Blue Zones Food Secrets of the World's Longest-Lived People to find out how or buy the Blue Zones book on this wonderful Wednesday! 

As we've mentioned before, many of us are low in Vitamin D - we don't get enough sun, so it's one supplement we should consider taking.  We NEED Vitamin D to reduce cancer, improve immunity, strengthen our bones, and much more.  We should get 15 to 30 minutes of mid-day sun every day and take supplements, especially in the winter months.  Supplements are not all equal - go to NutritionFacts.org to learn more about supplements and the amount of sun you should have.  FYI, tanning beds are not a good answer - the World Health Organization raised the carcinogen classification for tanning beds to the highest level recently.  So, stick with the sun and add some health on the shelf with a good Vitamin D supplement! 

Lifestyle Medicine physicians encourage their patients to adopt whole-food (meaning nothing was added and nothing was taken away) plant-based diets and EVEN though this increases carb consumption, it helps reverse many chronic diseases including diabetes and hypertension.  Many times we get hung up on limiting fruits and eating more protein, and it's difficult when there is conflicting advice. There are many clinical research studies that are debunking the myths about sugar and carbs.  Know that our bodies need glucose, and the most efficient glucose comes from fruits - and they also provide a daily supply of vitamins, minerals, and fiber, which our bodies crave.  So eliminate refined sugars and you'll grow to appreciate the natural sugars found in fruits.  Enjoy a wealth of health on this fantastic Friday! 

References:  NutrtionFacts.org, "50 Gorgeous Plant-based Snack, Meal, and Dessert Boards" by Kate Kasbeeand Be a Plant-based Warrior Woman by Anne Crile-Essylstyn and Jane Essylstyn.