Sodium is both an electrolyte and a mineral. It helps maintain water balance, both inside and outside the body's cells, and plays many other very important roles in your body. If sodium is so important for the body to function properly, why is there so much talk about reducing sodium in our diet?

On average, a higher sodium intake can be associated with a high risk for blood pressure. High blood pressure (hypertension) can lead to heart disease if not treated properly.

If you’ve been told that you have pre-hypertension, this should be seen as a red flag to start making lifestyle changes. Pre-hypertension means that although you do not have high blood pressure now, you are likely to develop it in the future if you don’t make any diet and lifestyle changes. More than 37 percent of adult Americans have pre-hypertension.

What can you do to help control your blood pressure? Here are a couple of lifestyle changes to consider:

• Maintain a healthy weight.
• Be physically active.
• Follow a healthy eating plan.
• Drink alcohol only in moderation.
• Quit smoking.
• Follow any specific doctor’s orders.

A Dietary Approach to Reduce Hypertension
 DASH stands for ‘Dietary Approaches to Stop Hypertension’. The DASH diet is designed to make sure you get the right amount of certain minerals--potassium, magnesium, and calcium--that are key to lowering your blood pressure. The DASH diet encourages an increase in the consumption of whole grains, fruits, vegetables and low fat milk products. To find out more about hypertension, pre-hypertension, and the DASH diet, go to: www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

Source: extension.org, last updated: May 12, 2010

Humans spend one-third of their lives sleeping, yet 65 percent of Americans are sleep deprived, says sleep expert James Maas, co-author of the new book "Sleep for Success! Everything You Must Know About Sleep but Are Too Tired to Ask" (AuthorHouse). 

But just one extra hour of sleep per night can greatly improve a person's mood, alertness, health and productivity, says Maas, professor of psychology at Cornell.

In the book, co-authored by Cornell graduate student Rebecca S. Robbins while she was an undergraduate, Maas presents the latest scientific research on sleep, much of it conducted in his Cornell sleep lab, where he recently studied the sleeping patterns of 450 Cornell students.

After the more leisurely pace of summer, preparing and serving meals can be a challenge when juggling family members’ busy schedules of school, work, sports, homework, etc., says a Louisiana State University Cooperative Extension nutritionist.

In the article Back to school may mean changing meal plans LSU AgCenter nutritionist Beth Reames offers several tips to reduce the pressure of preparing meals:

> Plan meals for the week. Ask family members for suggestions, and pick options that are easy and popular with everyone, Reames says. Once you have an entrée – such as tacos, spaghetti, oven-baked chicken or slow-cooker stew – all you have to add is a vegetable and/or fruit and perhaps a whole grain roll to complete the meal. Put your menu plans on a calendar for the family to see.

> Plan a shopping list. Based on your menu, shop weekly at the grocery store for the major items you need, she says. Then pick up milk, bread and miscellaneous items during the week. Weekly shopping will help save time and money.

> Keep basic items on hand. Reames suggests looking for store specials on staples such as rice, pasta and beans as well as frozen and canned vegetables and fruits in juice. You can keep them on hand in your pantry and add fresh produce in season.

If you’re looking for some snacks and lunches to pack for your children check out eXtension.org’s Back to School Recipes page. The page has over 20 recipes including breakfasts, snacks and lunches and “simple suppers.”

Among the recipes you’ll find this quick pocket sandwich:

Chicken Pita Sandwiches  

Preparation time: 15 minutes
Number of servings: 6

Ingredients:
2 cups cooked chicken, chopped
1/2 cup celery, diced
1/2 cup apple, diced
1/2 cup grapes, halved
1/3 cups dried cranberries OR raisins
1/3 cup plain low-fat yogurt
pepper, to taste
6 small green leafy lettuce leaves
3 (6-inch) whole wheat pita breads, halved

Directions: In a medium bowl, combine chicken, celery, apple, grapes, dried cranberries, and yogurt. Mix gently. Season with pepper. Place 1 lettuce leaf in each pita half. Fill pita with chicken mixture, dividing evenly.

According to a study by the American Dietetic Association Foundation, children chose parents —not celebrities or sports figures—as their number one role model, regardless of the child's age.  So what are you teaching your kids about physical activity?  Settling in for the night with a family TV show, spending hours off in a corner on the computer, or telling the kids to go out and play while you relax are all examples of modeling an inactive lifestyle.   This can lead to overweight children and increase the risk of chronic diseases such as heart disease, colon cancer, and type 2 diabetes.

The Dietary Guidelines for Americans recommend children get at least one hour of Physical Activity most days and adults should get at least 30 minutes a day for health benefits.  Parents can model healthy habits by finding ways to be active in their daily routines and making activity a household priority.  It can be a challenge to find the time to be active, so here are some great tips to help you be a physically active role model.

Fruits and vegetables provide important nutrients and fiber that help maintain good health.

Fruits and vegetables provide important nutrients and fiber that help maintain good health. They are full of phytochemicals the natural plant compounds, that produce the bright color and provide a variety of health benefits. Known phytochemicals have a broad range of protective benefits.

Eating large amounts of colorful fruits and vegetables that are high in phytochemicals may decrease the risk of developing diabetes, decrease the risk of heart disease, high blood pressure and may protect from some cancers. Fruits and vegetables naturally yellow, orange, red, green, blue, purple, and white, along with a diet of whole grains/cereals and beans can provide a powerful health benefit. For optimum health, create a colorful plate with these naturally beautiful hues:

• Tomatoes, red peppers, cranberries, cherries and other naturally red foods will help maintain a healthy heart, memory function, and urinary tract health.
• Blue/purple foods such as blueberries, plums, blackberries, purple grapes, purple cabbage and others help maintain healthy aging, memory, and urinary track health.
• Yellow/orange foods like carrots, sweet potatoes, yellow peppers, oranges, and pumpkin also help maintain a healthy heart, immune system, and night-vision health.
• Green fruits and vegetables like spinach, broccoli, kiwi, green grapes, and green peppers help prevent macular degeneration and cataracts.
• White foods like bananas, garlic, apples, onions and cauliflower help maintain heart health and lower the risk of some cancers.

Source: extension.org, Last Updated: July 02, 2010

How foods are cooked can have a big impact on their nutrient content. That's because many vitamins are sensitive to heat and air exposure (vitamin C, the B vitamins, and Folate in particular). Loss of nutrients increases as cooking time increases and with higher temperatures.

Cooking methods that minimize the time, temperature, and amount of water needed, will help to preserve nutrients. Steaming is a great way to cook vegetables quickly and retain valuable nutrients. Microwave cooking is also good because it uses minimal water, and the cooking time is very short. Stir frying is another way to quickly cook a variety of vegetables.

Here are a few other tricks you can use to preserve nutrients:

Leave vegetables in big pieces. That way fewer vitamins are destroyed when they are exposed to air.

• Always cover your pot to hold in steam and heat. This will also help to reduce cooking time.
• Use any leftover cooking water for soups and stews, sauces, or vegetable juice drinks.
• Eat fruits and vegetables raw whenever possible in salads and smoothies or as whole fruits and vegetables.
• Cook vegetables until crisp. Don't overcook.
• Use as little water as possible when cooking.

All of the tips above will help you retain the maximum amount of nutrients in your fruits and vegetables. The most important factor, however, is to eat LOTS of fruits and vegetables each day ─ cooked and raw.

Source: extension.org,

Nutrients in fruits and vegetables start to break down after harvest. This loss of nutrients can be minimized by proper storage or processing. Frozen, canned, dried, and 100% juice products are processed just after harvesting to "lock in" the freshness of just-picked produce. Fresh fruits and vegetables are picked, packed, and distributed to stores very quickly so that you get the freshest items available. After purchase, proper storage and handling of fruits and vegetables will help retain nutrients.

Storing fruits and vegetables in the refrigerator will prolong their shelf life and slow down the spoilage process. It is best not to wash fruits or vegetables until you are ready to consume them to reduce spoilage and mold growth.

The three natural destroyers of vitamins in fruits and vegetables are heat, light, and oxygen. However, cooking and storing methods can help retain nutrients. Here's how:

• Limit storage time. Fresh is best when it comes to taste and nutrition.
• Store fruits and vegetables in the refrigerator to slow spoilage. However, tomatoes are an exception. Their flavor is destroyed in the refrigerator. Hold them at room temperature. If you want to store produce items for a longer time, consider freezing them.
• Cook minimally. Steam vegetables briefly until just crisp-tender. For example, asparagus and broccoli should retain their glorious bright green color. Water-soluble nutrients are destroyed with prolonged cooking time. If you do cook vegetables in water, those nutrients will leach into the cooking liquid, so try to use the cooking liquids in soups and stews.
• Avoid slicing vegetables too far in advance. When we slice into a vegetable or fruit, we expose the cut surfaces to heat, light, and oxygen — the nutrient destroyers. Better to wait to slice foods until we are ready to cook and eat them.

 Source: eXtension.org

It's time to sing the praises of dry beans.  Here are some high notes that a song about beans would include:

Taste. Cooked dry beans are a dietary staple in many parts of the world, and not just because of their low cost.

Convenience. What could be more convenient than a can of cooked dry beans just waiting to be transformed into a dip, main dish, sandwich, soup, salad, or satisfying side dish! No refrigeration, peeling, or - depending on the recipe - additional cooking needed. "Canned beans may be stored up to 12 months in their original sealed cans," according to the American Dry Bean Board.

Cost. A drained and rinsed 15- to 16-ounce can of cooked dried beans provides about three one-half cup servings or enough beans for two main dishes; the cost ranges from about $1 to $1.50 per can. Beans are frequently recommended as a nutrient-dense source of low-cost protein.

Try this recipe and you and your family will be singing the praises of beans, too!

Makes 4 servings

Ingredients:

1 (15-ounce) can low-sodium, no-fat-added black beans

1 cup cut tomatoes, fresh or canned

1 teaspoon fresh parsley, chopped

1/2 teaspoon chili powder

1 cup frozen corn, thawed

1 clove garlic, pureed or roasted

1/8 teaspoon cayenne pepper or more to taste 

Method:

Drain and rinse beans. In a bowl, combine beans, corn, tomatoes and garlic. Add parsley, pepper and chili powder. Combine and serve.

Nutrition Facts per serving: calories, 260; protein, 10g; fat, 2g; percent calories from fat, 7%; carbohydrates, 50 g; cholesterol, 0 mg; fiber, 8g; sodium, 430 mg Source: Alice Henneman, University of Nebraska Cooperative Extension in Lancaster County