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Health and Happiness,


Stephanie : 0 )








Friday, June 29, 2012

A Pinch of Potassium


The following blog is from my friend and fellow dietitian, Jaime.

"The topic of potassium has been brought to my attention lately. Did you know that the Adequate Intake level for potassium is 4700 mg for adults?  Have you ever tracked your potassium intake (probably not)? I hadn't until recently and I only average around 1000 - 2000 mg/d.  And many days I average 7 - 9 servings of fruits/veg and I eat beans and nuts daily.

Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility.

I played around with some high potassium foods (nutritiondata.com is a great website to see the nutrient content of foods) and in order to ingest 4700 mg/d, here's an example of what I'd have to eat in ONE DAY:
1 medium banana
1 WHOLE avocado
1 cup black beans
1 large orange
1 cup shelled pistachios
1 whole mango
3 oz dark chocolate (60-69% cacao) - But 3 oz is A LOT, an entire bar
1 cup chopped kale
1 cup cherry tomatoes
= approximately 4700 mg potassium

More commonly consumed fruits (grapes, apples, strawberries, blueberries, raspberries, watermelon, only have around 100 mg per serving)

How many of you think you get enough potassium? I encourage you to track your intake to see how you're doing. There are some great apps that will calculate this for you (myfitnesspal or fitday).

PS, this post is not for persons with chronic kidney disease or for anyone who has been told they have had elevated potassium in the past - consult your doctor or dietitian."




From Web MD:

Estimates of potassium in certain foods2
Food
Serving size
Potassium amount (milligrams)
Cooked spinach
1 cup
840 mg
Sweet potato
1 medium
695 mg
Plain nonfat yogurt
8 ounces
579 mg
Banana
1 cup
540 mg
Cooked broccoli
1 cup
460 mg
Cantaloupe
1 cup
430 mg
Tomato
1 cup
430 mg
Fat-free milk
8 ounces
380 mg
Strawberries
1 cup
255 mg


From Drugs.com

·         High potassium foods (more than 200 mg per serving):

o    One papaya (781).

o    One cup of prune juice (707).

o    One cup of cubed cantaloupe (494) or diced honeydew melon (461).

o    One small banana (467).

o    One-third cup of raisins (363).

o    One medium mango (323) or kiwi (252).

o    One small orange (237) or one-half cup of orange juice (236).

o    One medium pear (208).

·         Medium potassium foods (100-200 mg per serving):

o    One medium peach (193).

o    One cup of watermelon (176).

o    One small apple (159) or one-half cup of apple juice (147).

o    One-half cup of peaches canned in juice (158).

o    One-half cup of canned pineapple (152).

o    One-half cup of fresh, sliced strawberries (138).

·         Low potassium foods (less than 100 mg per serving):

o    One-half cup of mandarin oranges (98).

o    Ten small grapes (93).

o    One-half cup of sweetened applesauce (78).

o    One-half cup of fresh blueberries (63).
What kinds of vegetables contain potassium?

·         High potassium foods (more than 200 mg per serving):

o    One cup of tomato juice (535) or chopped or sliced tomato (400).

o    One baked sweet potato, with skin (508).

o    One-half of a medium avocado (450).

o    One-half of a medium potato, with skin (422).

o    One cup of fresh or cooked asparagus (288).

o    One-half cup of cooked pumpkin (282).

o    One-half cup of cooked mushrooms (277).

o    One-half cup of fresh Brussels sprouts (247).

·         Medium potassium foods (100-200 mg per serving):

o    One-half cup of fresh green beans (187).

o    One-half cup of fresh carrots (177).

o    One-half cup of cooked zucchini, summer squash (173).

o    One-half cup of fresh cauliflower (151).

o    One-half cup of canned peas (147).

o    One-half cup of fresh broccoli (143).

o    One-half cup of frozen corn (120).

·         Low potassium foods (less than 100 mg per serving):

o    One-half cup of cucumber slices (88).

o    One cup of iceberg lettuce (87).

o    One-half cup of frozen green beans (85).
What sources of protein contain potassium?

·         High potassium foods (more than 200 mg per serving):

o    One-half cup of cooked pinto beans (400), lentils (365), or dried peas (355).

o    One cup of soy milk (345).

o    Three ounces of baked or broiled salmon (319).

o    Three ounces of roasted turkey, dark meat (259).

o    One-fourth cup of sunflower seeds (241).

o    Three ounces of cooked lean beef (224).

o    Two tablespoons of peanut butter (214).

·         Medium potassium foods (100-200 mg per serving):

o    One ounce of salted peanuts (187).

·         Low potassium foods (less than 100 mg per serving):

o    One egg (55 mg).
What dairy products contain potassium?

·         High potassium foods (more than 200 mg per serving):

o    Six ounces of yogurt (398).

o    One cup of 2 percent white milk (377).

o    One cup of low-fat (2 percent) cottage cheese (217).

·         Medium potassium foods (100-200 mg per serving):

o    One-half cup of ricotta cheese (154).

o    One-half cup of vanilla ice cream (131).

·         Low potassium foods (less than 100 mg per serving):

o    One ounce of American cheese (79) or cheddar cheese (28).
What other foods contain potassium?

·         High potassium (more than 200 mg per serving):

o    One tablespoon of molasses (498).

·         Medium potassium foods (100-200 mg per serving):

o    A one and one-half ounce chocolate bar (169).


Thursday, June 28, 2012

Healthy Eating on the GO


Sometimes a drive-thru can be a life saver.  Life gets crazy busy and we skip a meal so now we’re starving and it’s time to grab something quick.  Does that sound familiar? 
Luckily there are healthier fast food options out there.  Remember to stay away from fried foods, sugar sweetened beverages and high calorie toppings such as cheese and mayonnaise.  Instead of fries or chips, look for salad, fruit or yogurt.  Order leaner entrees such as veggie burgers, grilled chicken or fish.  Choose avocado, ketchup, mustard and salsa instead of those high calorie toppings.  Request salad dressing on the side and look for low calorie options.  You can also check out drive-thru menus online before you go to find out the nutritional information.  This may help you to make an even smarter choice.

The best thing you can do is plan your meals one day or one week in advance and this way you won’t be tempted by fast food and convenience store snacks.  Instead pack healthy nutrient-dense snacks such as nuts, yogurt, string cheese, whole wheat crackers with natural peanut butter, raw veggies with hummus, and low sugar protein bars.

When I fly I always pack my own food because the airport is full of high fat, expensive meals.  My go-to meal is a peanut butter and apple sandwich on whole wheat.  I also pack raw veggies such as sugar snap peas or baby carrots.  Bars and nuts are often packed away in my carry-on bag.
Check out this online Grocery Shopping list for help with making smart choices

Some other easy snack suggestions from Spark People include:
  • Rice cakes with peanut butter
  • Celery sticks with peanut butter and raisins (ants on a log)
  • Low-fat cheese cubes
  • Hardboiled eggs
  • Deviled egg
  • Fruit yogurt cup (add in some fresh fruits or nuts for a boost
  • Trail mix
  • Nuts or nut mix (stick to just a handful)
  • Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)
  • Broccoli or cauliflower bites
  • Half of a turkey or tuna sandwich on whole-wheat bread
  • Cucumber slices (lightly salted or with nonfat Italian dressing)
  • Yogurt and granola
  • Leftover chicken or turkey slices (great to eat cold)
  • Healthy fiber-rich or grain cereal (great to eat dry from a baggie)
  • Pickles (wrapped in foil or plastic wrap)
  • Box of raisins or other dried fruit
  • Half a large whole wheat bagel with light cream cheese
  • Apples, bananas, strawberries (any fruit works, these are naturally portable)
  • Mixed berries (these freeze well in plastic bags)
  • Whole-wheat crackers and low-fat string cheese
  • Grapes in a baggie
  • Fruit smoothie in a thermos
  • Tuna and cottage cheese in mini-containers



  • Monday, June 25, 2012

    National Iced Tea Day


    Tea is nearly 5,000 years old.  It was discovered in 2737 BC by Chinese Emperor Shen-Nung.  Legend says that some tea leaves accidentally blew into the Emperor’s pot of boiling water.  Tea became highly popular in Europe in the 1600s. 

    Tea is an all-natural and environmentally sound product from a renewable source.  The tea plant is naturally resistant to most insects.

    In 2010, Americans consumed well over 65 billion servings of tea or over 3 billion gallons.  About 80% of all tea consumed was Black Tea, 19.5% was Green Tea, and the remaining amount was Oolong and White Tea.  Approximately 85% of the tea consumed in America is iced.  The summer months are the most popular time to brew up some fresh iced tea.  Over the last ten years, Ready-to-Drink Tea has grown by more than 15 times and sales in 2010 were estimated at $3.3 billion.

    Health Benefits of Tea

    Tea contains no sodium, fat, carbonation or sugar.  It is practically calorie free.  Tea may contribute to overall good health.  Tea contains flavonoids which act as antioxidants to kill free radicals. 
    Drinking tea can benefit heart health by lowering LDL “bad” cholesterol which can reduce the risk of heart attack.  Some studies have also shown that the amount of tea consumed can affect health.  One study found that women who drank 2.5 cups of tea per day had a 60% reduction in rectal cancer risk, compared with women who drank less than 1.2 cups of tea daily.  Tea is also associated with a reduced risk of colon cancer and skin cancer. 
    Drinking tea has also been found to be associated with a reduced risk of developing Parkinson’s disease.  Theanine, an amino acid found in green and black tea may help prevent age-related memory decline.  Tea is naturally low in caffeine and safe for most people.  One cup of black tea contains about 40 milligrams of caffeine. 

    Refreshing Summer Iced Tea Recipe (Low Calorie)

    Orange Earl Grey Iced Tea (From Eating Well)

    Makes 8 one-cup servings

    Ingredients:

    ¼ cup loose Earl Grey Tea or 12 Earl Grey tea bags
    4 cups boiling water
    ¾ cup 100% orange juice (try the light varieties to save on even more calories, such as Trop50)
    ¼ cup sugar (try using Stevia granules or extract instead)
    4 cups cold water

    Preparation:

    Steep loose tea or tea bags and orange peel in boiling water for 3 to 5 minutes.

    Strain the tea or remove the bags/peels and pour into a large pitcher.  Stir in orange juice and sugar until the sugar is dissolved.  Add cold water. Refrigerate until chilled, about 2 hours.  Serve over ice with orange slices.

    Nutrition Facts: (unless using light orange juice and stevia)

    35 calories per serving, 0 g fat, 0 mg cholesterol, 9 g carbohydrates, 0 g protein, 0 gram fiber, 5 mg sodium, 67 mg potassium

    ** Freshly brewed tea pairs well with lemons, oranges, mint, mango, ginger, honey, and the list goes on!



    References: