Crystal Magazine - September/October 2014

crystal

nccOAST

September / October 2014

Rocking it IN BEAUFORT Kelli Creelman & the Rocking Chair Book Store

The Help

Finding the Right Domestic Help

The Salt Files

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a coastal magazine for women

contents

16

features 14

The Help Identifying when you need domestic help is only half the battle – now you have to find the right person to help out.

regulars

16 Women in Business

Kelli Creelman of Beaufort shares her experience with the Rocking Chair

Book Store.

6 8 10 12 22

21 The Salt Files

Learn about sodium’s worst offenders.

You might be surprised!

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2014

www.nccoast.com

BEGINNINGS a coastal magazine for women

Vol. 5, Issue #5 September/October 2014 Published by

201 N. 17th St. Morehead City, NC 28557 252.247.7442 - 800.525.1403 www.nccoast.com Publisher

Diane Tyler Managing Editor

Amanda Dagnino (editor@nccoast.com) Sales Director

Ashly Willis 252.342.2334 (sales@nccoast.com) Sales

Jamie Bailey 252.241.9485 Joey Wootton 252-422-5639 Creative Director

Kim LaChance Design/Layout

Morgan Davis Graphic Design

Amy Krysa Roze Taitingfong Contributors

Peggy Barnes Kelli Creelman Dyanne Singler Crystal is a published six times per year and distributed at high traffic sites in Carteret and Craven counties and is available in its entirety at nccoast.com. Entire contents, maps, advertisements and graphic design elements copyright 2014 NCCOAST. Reproduction is strictly prohibited without the publisher’s consent. Though every effort has been made to ensure the accuracy of all advertising and editorial copy contained herein, the publisher may not be held responsible for typographical errors. NCCOAST and its employees, agents or representatives may not be held responsible for any actions or consequences derived as a result of following advice or instructions contained herein. NCCOAST reserves the right to refuse any advertising or editorial content deemed inappropriate, misleading or in violation of the law. Annual subscriptions are available for $18 and can be obtained by calling 252.247.7442.

On the cover Kelli Creelman owner of the Rocking Chair Book Store in Beaufort (Joseph Wootton photo)

a coastal magazine for women

Breast Cancer Risk & Prevention “What’s my risk of breast cancer?” is a question many women ask their doctors. Most women who get breast cancer have no known risk factors besides age. Many women with one or more risk factors never get breast cancer. So it’s impossible to know who will actually get breast cancer.

Factors that affect a woman’s risk of breast cancer include: • Age. The strongest risk factor is age. Risk goes up as a woman gets older. Most women who get breast cancer are older than 50.

• Personal history of breast cancer. Women who have had breast cancer in one breast are more likely to get it in the other breast.

• Family history. Having a mother, sister, or daughter who has had breast cancer increases a woman’s risk. The risk is higher if her family member got breast cancer before age 40. A woman’s risk also is increased if more than one family member on either her mother’s or father’s side of the family has had breast cancer.

• Genes. According to the U.S. Dept. of Health, inheriting changes to certain genes, such as BRCA1 and BRCA2, greatly increases the risk of breast cancer, accounting for about 10 percent of all diagnosed breast cancers. If you have a relative who has a harmful gene mutation, you may want to talk to a genetic counselor to learn more about your personal risk. You may also want to seek genetic counseling if your family history of cancer suggests a gene mutation. A woman known to carry a harmful gene mutation should talk to her doctor about ways to try to lower her breast cancer risk or find breast cancer early.

• Breast tissue that is dense on mammogram.

Women whose breasts have more dense tissue relative to fatty tissue have a higher risk than women of about the same age who have little or no dense breast tissue.

• Menstrual and reproductive history. Getting your first period before age 12 increases breast cancer risk. Reaching menopause after age 55 increases breast cancer risk. Never having children or having children after age 30 also increases risk.

Women who have a first baby before age 20 have a lower risk.

• Taking the hormones estrogen and progestin.

Using menopausal hormone therapy containing both estrogen and progestin for more than five

years increases breast cancer risk. It’s not clear whether estrogen-only therapy affects risk. Using birth control pills may slightly increase the risk of breast cancer in current users, but this risk returns to normal over time.

• Radiation therapy to the chest. Radiation therapy to the chest for the treatment of cancer increases breast cancer risk. Risk depends on the dose of radiation and age of treatment. The risk is highest for radiation treatment used during puberty.

• Body weight. The chance of getting breast cancer after menopause is higher in women who are overweight or obese.

• Drinking alcohol. The more alcohol a woman drinks, the greater her risk of breast cancer.

• Physical activity. Women who are not physically active throughout life may have an increased risk of breast cancer. Strenuous exercise for more than four hours per week may help lower breast cancer risk. Also, being active can help women prevent overweight and obesity, which are known risk factors for breast cancer in women who have reached menopause.

• Breastfeeding. Women who breastfeed have a lower risk of breast cancer.

• Race. In the United States, white women have the highest breast cancer rates. Yet women of all races get breast cancer. African-American women are more likely to die from breast cancer than white women. One reason is that cancer is often found in African-American women at a later, more advanced stage, when it may be harder to treat. day. Whether these steps will protect you from breast cancer is not certain. But living a healthy lifestyle is a cornerstone of disease prevention.

Researchers continue to look for other factors that might affect a woman’s risk of getting breast cancer. If you’re looking for ways to lower your breast cancer risk, focus your efforts on a healthy lifestyle. Wholesome and well-balanced meals and regular physical activity can help you to maintain a healthy weight. Limit alcohol to no more than one drink a Whether these steps will protect you from breast cancer is not certain. But living a healthy lifestyle is a cornerstone of disease prevention.

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a coastal magazine for women

By Kelli Creelman

he Oxford English dictionaryâ&#x20AC;&#x2122;s definition of secret is â&#x20AC;&#x153;not known or seen or not meant to be known or seen by others.â&#x20AC;? Are we all a sum of our secrets? The answer, at least for the characters in the selections below, is yes. They all come to realize that the universe does not like secrets, muddied truths and their avarices but, how the truth can sometimes set you free.

In â&#x20AC;&#x153;Dollbabyâ&#x20AC;? by Laura Lane McNeal, 12-year-old Ibby is deposited on the doorstep of her eccentric grandmother Fannieâ&#x20AC;&#x2122;s decaying New Orleans mansion with nothing but a small suitcase and the urn containing her beloved fatherâ&#x20AC;&#x2122;s ashes. As Fannie has been known to spend time in the local asylum, Queenie, the maid, and her daughter Dollbaby run the household and more importantly are keepers of the vault of family secrets. As Ibby grows the mysteries of her family are slowly revealed and she realizes that maybe some of us are entitled to our secrets.

Foodies will love â&#x20AC;&#x153;The Glass Kitchenâ&#x20AC;? by Linda Francis Lee. At 7 years old Portia found out she had â&#x20AC;&#x153;the knowing,â&#x20AC;? the ability to see and taste food without having it in front of her. Working in her grandmother cafĂŠ she was able to discern that a patron was getting ready to succumb to a cold and serve them hot red chili mixed with their eggs to nip it in the bud or the need to bake a casserole in a tinfoil pan just before a neighbor passed way. While Portia and her grandmother embraced this gift, Portiaâ&#x20AC;&#x2122;s husband, not so much. (He did not appreciate her compulsion to make whip cream when he had a secret fantasy about it!)

With recipes included this book conveys how food is linked to life and to peopleâ&#x20AC;&#x2122;s emotions and as the story evolves so does the acceptance of special gifts and unconditional love.

The compelling and visceral â&#x20AC;&#x153;The Girls from Corona del Marâ&#x20AC;? by Rufi Thorpe is a raw and edgy novel about two friends, Mia and Lorrie Ann. A story about the way we idealize our best friends, how they seem, at times, to be a reflection of ourselves and how sad it is when two people grow apart. Can you ever really know anyone? Do best friends tell each

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other everything? Are the worst secrets the ones we keep from ourselves? There are both happy and profoundly sad moments in this novel. It expresses that life cannot be wrapped neatly in a package, there are tears and laughter and either way life goes on.

As secrets go, “The Quick” by Lauren Owen has a whopper. This gothic thriller is set in London.

James and Charlotte Newbury have had a fairly sheltered childhood in the English countryside.

When James moves to London and gets mixed up with a very bizarre group of people he abruptly disappears. His sister then comes to the rescue, or at least she tries. Included are all the elements that make Victorian suspense novels great, an old, creepy manor house, a young man educated at Oxford, a disappearance and a secret club. The plot offers numerous twists and turns and creates that sense of creeping, quiet horror that is so delicious.

The nonfiction “War of the Whales” by Joshua Horowitz, reads like a legal thriller. It begins with the mass stranding of whales on a Bahamian beach in the year 2000 and follows the travails of the environmentalists and animal rights activists who tried to prove the deaths were caused by Navy sonar.

The book then charts the scientific research and legal battles that occurred in the next decade leading up to a Supreme Court case. We are talking big time military subterfuges. Considering the effort by some who are lobbying to drill for oil off of our coast this is a very enlightening read.

Kelli Creelman is the owner of the Rocking Chair Bookstore, the oldest, independent book store in Beaufort, where she resides.

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GO FIGURE

Country Sees Uptick in Yoga Students

By Dyanne Singler

I

f you grab your mat and head to yoga class, don’t be surprised to find yourself practicing between a retired Marine pilot and a schoolteacher.

The gentlemen behind you might be a real estate agent and women in front a financial planner. Yoga has become very popular with a variety of people that have found the combination of physical and mental benefits of practicing.

Developed in India thousands of years ago, yoga has seen an explosion in popularity in recent times. According to a 2012 study commissioned by Yoga Journal, over 20.4 million people practice yoga in America, up from 15.8 million in 2008; a remarkable 29 percent increase. The study also revealed that 44 percent of the people that do not practice yoga would like to try it.

While there are more than 100 different types, or schools, of yoga, most sessions are typically comprised of breathing exercises, meditation and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.

A person who practices yoga on a regular basis will experience physical and mental benefits that include: • Flexibility: Moving and stretching in new ways will help you become more flexible, bringing greater range of motion to tight areas. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips. As we age, flexibility naturally decreases, which leads to pain and immobility. Yoga can improve this process.

• Strength: Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog). Holding poses over the course of several breaths also builds strength.

• Muscle tone: As a by-product of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles.

• Balance: Improved balance is one of the most important benefits of yoga as you get older. Poses where you stand on one leg and, for more advanced students, inversions, are great ways to build core strength.

• Joint Health: People with arthritis often see marked improvement in their pain and mobility with regular gentle yoga practice. People with carpal tunnel syndrome can also benefit from specific types of yoga exercises.

• Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who have back pain spend a lot of time sitting at a computer or driving a car. That can cause tight-

10

a coastal magazine for women

ness and spinal compression, which you can begin to address with yoga.

Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain.

• Better Breathing: Most of us take shallow breaths and don’t give much thought to how we breathe. Yoga breathing exercises, called pranayama, focus the attention on the breath and teach us how to take deeper breaths, which benefits the entire body. Certain types of breath can also help clear the nasal passages (helpful for people with allergies) and even calm the central nervous system, which has both physical and mental benefits.

• Mental Calmness: Yoga asana practice is intensely physical. Concentrating so intently on what your body is doing has the effect of bringing a sense of calmness to the mind. Yoga also introduces you to meditation techniques, such as watching the breath and how to disengage from your thoughts. These skills can prove to be very valuable in intense situations off the mat, like childbirth, insomnia or when having an anxiety attack.

• Stress Reduction: Physical activity is good for relieving stress, and this is particularly true of yoga. Because of the concentration required, your daily troubles, both large and small, seem to melt away during the time you are on the mat. This provides a much-needed break from your stressors, as well as helping to put your problems into perspective. The emphasis yoga places on being in the moment can also help relieve stress, as you learn not to dwell on past events or anticipate the future. You will leave a yoga class feeling less stressed than when you started. Reducing stress can also make a big difference for people struggling with infertility.• Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment.

Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.

Because there are so many different types of yoga, it is possible for anyone to start. Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style.

Dyanne Singler is the owner of MOMENTUM yoga & fitness in Morehead City. MOMENTUM offers yoga and Spinning classes for all levels and abilities.

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KEEP IT SIMPLE

“Women usually love what they buy, yet hate two-thirds of what is in their closets.”

-Mignon McLaughlin

Clothes Organization

By Peggy Barnes

O

ne of the biggest complaints I hear, mostly from women but sometimes from men, is frustration with how to organize their clothes so they know what they have and can find what they need. It is a fact that we only wear 20 percent of what we have 80 percent of the time.

We hang on to clothes for many reasons. One of the most common reasons is the fact we paid for them. Many of us have clothes hanging in our closets with tags still on them and feel really bad about getting rid of something we haven’t even worn!

As Terrance Conran said, “Hanging on to a bad buy will not redeem the purchase.” Yes, sometimes things look cute on us in the store, look cute on the hangar but for whatever reason it just never looks or feels good on us.

That is when you have to make some hard choices and send it on its merry way. It is only cluttering up your closet and making you feel guilty every time you pass it by.

We also keep certain clothes in a wide range of clothing sizes because our body has a wide range of sizes. Clothes, that are not your current size, should be separated. You can put them in another closet, in a box with their size clearly labeled or give a large portion of them away. Keeping them separated allows you to be less overwhelmed by your clothes when deciding what to wear.

There are many ways to organize your clothes. How you decide to organize depends a lot on your space, your willingness to let go and how your mind works.

A professional organizer’s trick to know what you are wearing from your closet, is to hang your hangars backwards … yes, hang them from the back of the rod with the front of the hangar facing you. When you wear something, you are allowed to hang it back on the rod the “normal” way. This gives you a clear visual of what you are wearing on a regular basis. Try this for a year and you will be surprised about how much you never wear.

Here are some general questions to ask yourself while evaluating different pieces of clothing:

1.

Do I love it?

2.

Does it serve a specific purpose?

3.

Does it project the image I want to project?

4.

Do I feel good in it?

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a coastal magazine for women

5. Does it feel good on me (i.e. does it pull in the wrong places, do I look good from front and back, does it itch, etc…)

After you have pared down the amount of clothes, you should then organize them in a way that makes sense to you and is easy to maintain. One way to organize your clothes is by season. Divide your clothes between fall/ winter and spring/summer and remove any clothes that do not fall into the current season. Then put the other season’s clothes, clearly labeled, in storage bins under the bed or in another closet in another part of your home.

Another way to organize your clothes is by color. In my closet, I have all my white shirts hanging together, my black pants hanging together, my dresses hanging together and all seasons are mixed together. It is easier for me to look in my closet, pick out a pair of pants, look down at my row of shirts, decide what color shirt and pick one out. Obviously, I am not going to pick out a sleeveless shirt to wear in the winter (unless I am pairing it with an adorable jacket or sweater) or I am not going to pick out a hot long sleeve shirt for the summer, so color works for me.

Still another way to organize your clothes is by function. I have many clients that divide their clothes by dressy pants, work clothes, workout clothes, dressy shirts, etc. Most of the time, this type of organization is not my recommendation, but you need to do what works best for you. You may need to try a couple of different ways before you figure out how you stay organized the best.

Clothes organization does not have to be stressful. Be willing to let go of what you can’t, won’t or shouldn’t wear and organize the rest in a way that fits with the way you think. Above all, just remember to keep it simple girl!

Peggy Barnes is the owner of Keep It Simple Girl. She is a certified Professional Organizer, certified Life Coach and Speaker. Her goal is to help women de-clutter their lives physically, emotionally and spiritually in order to live life with purpose.

Keep It Simple Girl, 252-670-2951, keepitsimplegirl.com

www.nccoast.com 13

The Help Is it Time for a Little Outside Help?

Growing up, it seems like just the largest homes on the block had outside help – a gardener, a handyman, a nanny, a housekeeper. But today, with more than 60 percent of mothers in the workforce, the need for outside help has trickled down to those in more moderate tax brackets, especially the aid of a weekly or monthly housekeeper.

Like any 12-step program, the first, and most important decision to reach, is whether or not you need the help. It’s a highly personal decision and one you definitely have to be comfortable with welcoming somebody into your home. Doing chores around the house can cut deeply into personal time and often become a source of contention among married couples. While some have a well-practiced chore schedule that every member of the family happily participates in, others find themselves endlessly trying to organize a cleaning plan that never reaches fruition and spending their Saturday afternoons resentful of their housemates.

A housekeeper is a luxury, yes, but an occasional visit by a domestic worker to help take care of some of the heavy lifting can certainly be a positive escape for many families. It does not intimate that the caretaker of the home is lazy, nor does it mean they can’t handle the load presented to them. It simply means that they would rather spend their free time enjoying their family instead of arguing about chores.

The US Bureau of Labor Statistics says there are 1.5 million maids and housekeepers across the country. Around 30 percent of those workers are employed by private households. Many housekeepers are self-employed, meaning they are not backed by the reputation of a particular company.

There are others who work for a company and may come to the house with a team to get the work done more quickly.

Since housekeepers and maid services will be entering your home, sometimes when you are not around, it is important to find a reputable service and diligently check references. Even the best research may not account for or uncover every issue, but it will help narrow down housekeepers who do shoddy work or who cannot be trusted inside your home.

Before hiring a service, figure out what you expect of the housekeeper.

Standard packages often include a thorough cleaning of the kitchen, bathrooms, floors and furniture. Other work, like moving furniture and vacuuming underneath or washing the interior and exterior of windows, may be an extra service for an additional fee, or they may not offer it at all.

Other housekeepers do laundry or put away clean dishes. It is important to pinpoint just what you will need from the housekeeper so you can compare prices and services of a few different maids accordingly.

It’s a good tip to get referrals from friends or neighbors as a jumpingoff point to finding a maid service. Once you have a few names, check with the Better Business Bureau to see if there are any complaints against the companies or individuals you are considering. Also, look for a company that offers background checks on their employees. Select ones that offer insurance against any broken items, flooding, on-the-job accidents,

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a coastal magazine for women

etc. Ask each company you’re considering if it bonds its housekeepers.

This is essentially “dishonesty insurance” and helps offer extra protection against theft.

Cost may also be a factor when hiring a housekeeper, and they can vary greatly based on a host of factors, including whether or not you have pets, how frequently the service will be required and the size of your home.

After you’ve narrowed down the prospects based on security and cost, further shorten the list by finding out answers to some of these other questions:

• What types of cleaning products are used? Are they eco-friendly? Do I have a choice of products?

• Will the housekeeper use his or her own equipment, such as a vacuum cleaner, or must these items be provided?

• Does the maid service periodically do quality-control checks • Will the housekeeper come alone or with others to help?

• How are complaints handled?

Setting rules and boundaries, as well as having all expectations spelled out in a contract, can help alleviate potential problems. Finding a housekeeper the right way will prevent having to go through the process again.

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Coming in

2015â&#x20AC;&#x2122;s

Nov! SETTLING DOWN ON THE SOUTHERN OUTER BANKS

NCCOAST Living is an annual, comprehensive guide to information, business services and organziations that are able to assist individuals in their relocation to North Carolina, as well as a guide to overall coastal living. The guide covers a five-county region, Carteret, Craven, Onslow, Pamlico and Pender. These counties are home to an area commonly known as the Southern Outer Banks.

With a strong interest in relocation, retirement and vacation home investments on the Carolina Coast, there is a large, eager audience for this publication. This audience includes individuals and families with connections to the military, retirees, second home buyers, investment rental property owners and a large population relocating to the area simply for the quality of life provided in Eastern North Carolina.

Call today to reserve your advertising space or to have Living distributed in your business!

252.247.7442 www.nccoast.com 15

WOMEN IN Business

Kelli Creelman This is the fifth installment of Crystal Magazine’s year-long series highlighting women business owners in Eastern North Carolina. In each issue we plan to feature a different woman and her business experience – the good, the bad and the ugly.

Q: What did you do prior to owning the Rocking Chair Book Store?

A: After several reinventions of myself I purchased The Rocking Chair Bookstore and it is my first experience actually working with books. I was always a voracious reader and passionate about books so I decided to go for it.

Q: How long have you owned the Rocking Chair Book Store and how did you come to own it?

A: I purchased the bookstore in September of 2008. I heard through the grapevine that it was possibly for sale. I have always adored

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this little store so my husband and I contacted the previous owners, Rick and Marcie Carroll, and bought it. That does mean that the store has been in operation much longer than I have owned it – 35 years in 2014!

Q: You took on an established business – what kind of challenges did you face taking charge of a company that someone else had established?

A: It was so painless taking over from Rick and Marcie. They had continued the excellent reputation that was established by one of the original owner, Neva Bridges. All are still customers today and can sometimes be found loitering in the

shop! The atmosphere here can be contagious, good books, good conversation and sometimes we can scare up a nibble and a glass of wine.

Q: Did the fact that it was an established store make the transition to business ownership easier?

A: Absolutely, it was like putting on a pair of old, albeit stylish, shoes. I just slipped them on and did not look back.

Q: What is your favorite thing about working for yourself?

A: You have complete freedom of expression you can literally have as much fun as you want. It also has been an enormous confidence builder for me, allowing me to do things like writing “Turn the Page” for Crystal Magazine. That is something I never would have expected from myself.

Q: What methods do you employ to see continued business growth?

A: Bookstores and growth seem to be mutually exclusive terms. We have all read the horror

stories about the small independent bookstore apocalypse but as more and more people are

It was LIke putting on a pair of old albeit stylish, shoes.

I just slipped them on

did not look Back

and

rallying around the “buy local” mantra I am experiencing an upturn. I have gained a reputation among my customers for locating that hard to find, out of print or special edition book. I also promote my small used section and try and stock what we call bargain books and books on unusual subjects one may not find elsewhere.

Q: In the world of Amazon and box stores, how challenging is it to maintain a small, privately owned book store?

A: Earlier, I stated that I purchased the store in September 2008. If you will remember during

the fall of 2008 was when the economic “bubble” burst. Then, the next year e-books became the rage. Amazon was always in the rearview mirror. I decided to make atmosphere part of the experience. It started with a little putty and a little paint to freshen the space then using social media to gather crowds for theme inspired author events. For example, an event promoting a book about a witch coven in Beaufort was held on a Friday the 13th full moon. We served Full Moonshine punch with themed hor d’ oeuvres and everyone left with a complimentary Moon Pie! You cannot get that from Amazon or a box store.

Q: If a woman interested in owning her own shop asked for your guidance, what would you tell her?

A:There are a lot of stereotypes about women being more emotional, caring more about relationships than finances, etc. Don’t feel like you need to change yourself to be successful. Use whatever strengths you feel like you have as a woman, to your advantage. Let your entrepreneurial spirit be driven by your individual lifestyle.

Joseph Wootton photo

www.nccoast.com 17

Fall into Color with...

Shades of

Yellow

&Gray

A gray and yellow color scheme can work in almost every setting ... traditional spaces, contemporary, coastal or transitional. It’s a classy, chic combo that brings together a space and will put a smile on your face.

Let’s face it, gray can be a little boring. But paired with the right shade of yellow, it can transform a room. It is the tone of the color that makes all the difference. For a gray and yellow scheme I would stick with a warmer gray. Most people make a mistake when picking a yellow … remember do not underestimate the intensity of this color … a little color will do you!

Accent pillows are a fantastic way to incorporate bolder colors and add interest to any décor. Whether it’s on your sofa or bed, this color transformation will make all the difference. Do not forget to add coordinating accent throughout your room. How about adding the perfect lamp or vase to transform your space? Throw in some turquoise for a FABULOUS addition. Remember to have FUN and do not worry too much about trends. Do what you LOVE, because at the end of the day you are the one living with it!

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For your home...

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For you...

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a coastal magazine for women

The Salt Files

“The average individual is getting more than double the amount of sodium that they need” Dr Linda Van Horn

nutritionist at Northwestern University

Sodium’s Biggest Offenders

Eating too many salty foods can create all sorts of health problems, including high blood pressure. But did you know a lot of common foods are packed with excess sodium? It’s not just the french fries and potato chips you need to be careful with.

Sodium overload is a major health problem in the United States. In a recent survey conducted by the American Heart Association, American consumers understand a small amount of sodium should be consumed daily, but the exact amount is not understood. The average American consumes about 3,400 milligrams of sodium a day – more than twice the 1,500 milligrams recommended. That’s in large part because of our food supply; more than 75 percent of our sodium consumption comes from processed and restaurant foods.

“Excess sodium in our diets has less to do with what we’re adding to our food and more to do with what’s already in the food,” said Dr. Linda Van Horn, a research nutritionist at Northwestern University and an AHA/ASA volunteer. “The average individual is getting more than double the amount of sodium that they need, but there are ways to improve their sodium intake under their control.”Here’s a quick look at the sodium’s biggest offenders in today’s diet: •Breads and rolls. We all know breads and rolls add carbohydrates and calories, but salt, too? It can be deceiving because a lot of bread doesn’t even taste salty, but one piece can have as much as 230 milligrams of sodium. That’s about 15 percent of the recommended amount from only one slice, and it adds up quickly. Have two sandwiches in one day?

The bread alone could put you close to 1,000 milligrams of sodium.

•Cold cuts and cured meats. Even foods that would otherwise be considered healthy may have high levels of sodium. Deli or prepackaged turkey can contain as much as 1,050 milligrams of sodium. It’s added to most cooked meats so they don’t spoil after a few days.

•Pizza. OK, everybody knows pizza is not exactly a health food, because of cholesterol, fat and calories. But pizza’s plenty salty, too. One slice can contain up to 760 milligrams of sodium, so two can send you over the daily recommendation.

•Poultry. Surely chicken can’t be bad for you, right? Sodium levels in poultry can vary based on preparation methods. You will find a wide range of sodium in poultry products, so it is important to choose wisely.

Reasonable portions of lean, skinless, grilled chicken are ok but may still contain an added sodium solution. And when you start serving up the chicken nuggets, the sodium also adds up. Just 3 ounces of frozen and breaded nuggets can add nearly 600 milligrams of sodium.

•Soup. This is another one of those foods that seems perfectly healthy. It can’t be bad if Mom gave it to you for the sniffles, right? But when you take a look at the nutrition label it’s easy to see how too much soup can quickly turn into a sodium overload. One cup of canned chicken noodle soup can have up to 940 milligrams of sodium. And remember that soup cans typically contain more than one serving.

•Sandwiches. This covers everything from grilled cheese to hamburgers. We already know that breads and cured meats may be heavy on the sodium. Add them together, then add a little ketchup or mustard and you can easily surpass 1,500 milligrams of sodium in one sitting.

Sodium doesn’t just affect your heart health, but your physical appearance as well. Excess sodium consumption may make your face feel puffy, give you bags under your eyes, increase swelling in your fingers and make your jeans look, and feel, tighter. In fact, from the same American Heart Association/American Stroke Association consumer poll, 75 percent of respondents stated that their pants feeling too tight is their least favorite effect of bloating which may be associated with excess sodium consumption.

As you gear up for your next grocery store run or order from the menu at your favorite eatery, keep the big offenders in mind. All you need to do to make a heart-healthy choice is to look for the Heart Association’s familiar red heart with the white check. Another helpful tool is the nutritional label on the package and calorie labeling in restaurants, which together with the Heart-Check helps consumers make wise choices. Make the effort to choose products that contain less sodium. It’s worth it! www.nccoast.com 21

ADVERTISER INDEX Crystal would not be possible without the generous support received from our advertisers. As a special “thank you,” we’ve listed those businesses and services below. Please remember to patronize each of them whenever possible because they, like our Crystal readers, are dedicated to supporting a voice for women along the Crystal Coast. To join our list of advertisers in supporting the next edition of Crystal, please call 252.247.7442.

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