Archive | Essentia Health

Essentia Health Smarts | Pump up your potassium!

By Bonnie Brost, licensed and registered dietitian at Essentia Health.

Potassium is an essential mineral for our bodies, but many of us are not getting enough in the foods we eat.

Potassium is important for our bodies to digest food efficiently and help avoid constipation. It helps build strong muscles and makes them properly relax and contract. Potassium keeps our hearts beating correctly and our blood pressure in a good range. It also helps lower our risk for kidney stones and bone loss.

The Institute of Medicine at the National Academies of Science recommends adults get at least 4,700 milligrams of potassium each day. We should consume two to three times more potassium than sodium for our bodies to function well. But many of us have this ratio upside down. The average American gets only 2,500 milligrams of potassium daily while consuming 3,450 milligrams or more of sodium.

If we are healthy, it is almost impossible to consume too much potassium because our kidneys control how the mineral is eliminated. If we eat a lot of potassium, more is eliminated. When kidneys are damaged, or when certain medications are taken, potassium balance can be affected.

Too little potassium, or hypokalemia, can cause weak muscles, abnormal heart rhythms and higher blood pressure. Too much potassium, or hyperkalemia, may cause dangerous heart rhythms and needs to be addressed by your health care provider. It’s important to know that you can be deficient in potassium even if the level is normal in your blood. That’s because we need potassium throughout our body, not just in our blood.

Fortunately, potassium is found in a wide range of foods. Here are some good sources:

foods with potassium

  • Vegetables: broccoli, peas, dried beans, tomatoes, potatoes (especially their skins), sweet potatoes and winter squash
  • Fruits: citrus fruits, cantaloupe, bananas, kiwi, prunes and dried fruits.
  • Milk, and yogurt
  • Nuts
  • Meats: Red meats, chicken
  • Fish: salmon, cod, flounder and sardines
  • Soy products, including veggie burgers

 

If your potassium level is too high in your blood, choose lower potassium foods. It is impossible to eat a potassium-free diet. Just eliminating a few of the higher potassium foods will usually help.

 

Potassium supplements are not recommended, unless prescribed by your health care provider. A supplement could affect your heart rhythm. Getting more potassium from food is the better option, unless you are on a medication that warrants a potassium supplement.

It is hard to accurately estimate our potassium intake since nutrition labels on foods don’t include the mineral. A good resource is the USDA food database, which you can find on the internet.

Here are some high potassium foods with an estimate of the amount of the mineral found in each:

 

Vegetables

Broccoli, cooked                       1 cup                                        460 milligrams

Brussel sprouts, cooked             1 cup                                        500 milligrams

Mushrooms, cooked                  ½ cup                                       280 milligrams

Potato, baked with skin              1 medium                                  925 milligrams

Rutabaga, parsnips                   1 cup                                        560 milligrams

Spinach, cooked                       ½ cup                                       420 milligrams

Sweet potato, baked                 1 medium                                  450 milligrams

Tomato, raw                              1 medium                                  290 milligrams

Tomato sauce or puree              ½ cup                                       400-550 milligrams

Winter squash                           1 cup                                        500 milligrams

 

Fruits

Avocado                                   ¼                                              245 milligrams

Banana                                     1 medium                                  425 milligrams

Cantaloupe                               1 cup                                        430 milligrams

Kiwi                                          1 medium                                  240 milligrams

Orange                                     1 medium                                  240 milligrams

Prune juice                                ½ cup                                       370 milligrams

Raisins                                     ¼ cup                                       270 milligrams

Strawberries, raw                       1 cup                                        250 milligrams

 

Meats and fish

Beef, cooked                            3 ounces                                   270 milligrams

Chicken, cooked                       3 ounces                                   220 milligrams

Fish: cod, salmon, perch            3 ounces                                   300-480 milligrams

Pork, cooked                            3 ounces                                   350 milligrams

 

Other foods

Lentils, cooked                         ½ cup                                       365 milligrams

Beans and peas, cooked           ½ cup                                       300-595 milligrams

Nuts, seeds                              1 ounce                                     200-300 milligrams

Milk                                          1 cup                                        350-380 milligrams

Soy milk                                   1 cup                                        300 milligrams

Yogurt, plain or fruited               6 ounces                                   260-435 milligrams

 

Bonnie Brost is a licensed and registered dietitian at Essentia Health

#Essentia Health offers Free Community Seminar and Vein Screenings in Crosslake

FREE COMMUNITY SEMINAR AND VEIN SCREENING IN CROSSLAKE
Feel confident and pain free again

Essentia Health Vein clinic

Painful veins in your legs can be a symptom of serious health problems. Yet many people defer treatment, thinking that varicose veins are merely cosmetic, and they don’t want to appear vain. Others grow accustomed to the swelling and pain because their condition progresses slowly, creating a “new normal.”

Learn more about vein conditions and treatment options from general surgeon Dr. James Dehen and have an initial screening. The complimentary seminar is from 10:30a.m.-12:30p.m. on Thursday, June 29, following SilverSneakers class at the Crosslake Community Center, located at 14126 Daggett Pine Road in Crosslake. Lunch and beverages will be provided.

“Vein conditions are not solely a cosmetic problem,” according to Dr. Dehen, who sees patients at the Essentia Health clinics in Pine River and Brainerd. Swollen or discolored veins can be symptoms of other medical conditions that need to be treated to avoid serious complications, he explains.

“If your legs are swollen, fatigue easy, or have unsightly or painful leg veins, you should talk to your primary care physician or a surgeon experienced with treating veins.”

Venous diseases are caused by poorly functioning valves within veins. This inefficiency causes spider veins – red or blue web-like veins on the skin’s surface. Untreated, they can grow into varicose veins, which appear as bulges on the leg’s surface. The disease can progress to include swelling, pain, clotting, ulceration and skin inflammation.

Space is limited, so please register by calling 218.828.7583 or email jeri.hughes@essentiahealth.org.

Summer Grilling Tips: Healthy marinades add flavor to grilled foods

Guest post from Essentia Health

Healthy marinades add flavor to grilled foods

 

By Bonnie Brost, licensed and registered dietitian at Essentia Health.

Healthy marinades

Summer brings out the grills and healthy menu options as we grill lean meats, chicken, fish and vegetables. Marinating can add robust flavors.

Grilling red meats to the point of charring can increase the heterocyclic amines that have been connected to increasing the risk of cancer. But marinating meats first may help decrease this risk, according to the American Cancer Research Institute.

Marinades have three parts: an acidic liquid, oil and seasonings. The acid causes the tissue on the meat’s surface to break down, which allows more moisture to be absorbed and results in a juicier product. Leaving meats in a marinade too long may “chemically cook” them and cause the surface to turn mushy.  Common acids include vinegars, citrus juices, yogurt, buttermilk or wine. A variety of oils can be used. Spices and herbs add a wide variety of flavor.

A general rule is that you need about ½ cup of marinade for each pound of meat or two pounds of vegetables. About one-third of the marinade’s sodium and calories will be absorbed.

Many marinades are high in sodium, or salt. Many bottled marinades have 300 to 600 milligrams of sodium in each tablespoon. Even if only one-third is absorbed, that’s 100 to 200 milligrams of sodium.

Healthy Marinades

So, make your own marinades with fresh ingredients or choose those with less sodium. For example, Mrs. Dash marinades or World Harbors marinades have zero to no more than 120 milligrams of sodium per tablespoon.

Marinating time depends on the type, cut and size of the meat. Thinner cuts require less time. For example, steaks or chops need two to four hours while a whole roast needs four to six hours. Fish and vegetables require very little time, around 15-30 minutes. Meat that is still frozen will not absorb a marinade, so be sure to thaw first. If using a bottled marinade that is high in sodium, marinating for a shorter time helps avoid “mushy meat.”

Here are some healthy marinades to get your summer off to a great start:

Chipotle Lime Marinade

This marinade is great with lean pork, chicken, fish or vegetables. Makes about ¾ cup.

 

1 chipotle chili pepper in adobo sauce plus 1 teaspoon of the adobe sauce

½ teaspoon minced garlic

1 tablespoon canola oil

½ cup orange juice

3 tablespoons fresh squeezed lime juice

1 tablespoon red-wine vinegar

1 teaspoon dried oregano

⅛ teaspoon salt

¼ teaspoon fresh ground pepper.

Place all ingredients in a blender or food processor and blend until smooth. Pour mixture into a gallon zip-lock bag or glass container. Use ½ cup per pound of meat or two pounds of vegetables.

 

Nutrition Facts

Servings: 12

Servings size: 1 tablespoon

Calories: 14

Total fat: 1 gram

Saturated fat: 0 grams

Sodium: 35 milligrams

Carbohydrates: 1 gram

Protein: 0 grams

 

Big Bold Marinade

This marinade is wonderful on all kinds of meat and fish as well as firm tofu. I adapted this recipe from eatingwell.com. It makes 1 cup.

2 tablespoons canola oil

¼ cup onion, finely chopped

2 tablespoons minced garlic

3 tablespoons reduced-sodium soy sauce

¼ cup red wine vinegar

½ teaspoon freshly grated orange zest

¼ cup orange juice

2 tablespoons packed brown sugar

2 teaspoons ground allspice

¾ teaspoon fresh ground pepper

½ teaspoon dried thyme

½ teaspoon ground cloves

½ teaspoon ground cinnamon

5 dashes of hot sauce

Heat oil in small saucepan. Add onion and garlic; cook about 2 minutes. Transfer to a small bowl. Stir in remaining ingredients. Add up two pounds of protein of your choice.

Nutrition Facts

Servings: 16

Serving size: 1 tablespoon

Calories: 30

Total fat: 2 grams

Saturated fat: 0 grams

Sodium: 90 milligrams

Carbohydrates: 3 grams

Protein: 0 grams

 

Lemon and Garlic Marinade

This is a great marinade for vegetables, fish and lean beef. Makes ¼ cup.

1 tablespoon olive oil

2 tablespoons lemon juice

1 tablespoon lemon zest

1 teaspoon minced garlic

1 teaspoon Paul Prudhomme’s Magic Salt-Free Seasoning All-Purpose Blend

Freshly ground pepper to taste

Mix all ingredients together in a small bowl. Add meat or vegetables.

 

Nutrition facts

Servings: 4

Serving size: 1 tablespoon

Calories: 35

Total fat: 4 grams

Saturated fat: 2 grams

Sodium: 0 milligrams

Carbohydrates: 1 gram

Protein: 0 grams

 

Marinade safely

Follow these guidelines from the Academy of Nutrition and Dietetics while marinating to reduce the risk of food-borne illness:

  • Contain it. Marinate food in a container, preferably glass or food grade plastic. Don’t use metal or glazed pottery since the acid in the marinade can interact with it and may add lead. Food grade plastic re-sealable bags are convenient, but must be disposed of after use.
  • Let the refrigerator be your friend.  Make sure the container of marinating food is fully covered. Place it in the refrigerator (below 40 degrees F), not on the kitchen counter.  This will keep food out of the temperature danger zone (40 – 140 degrees) when harmful bacteria can multiple rapidly causing food-borne illness. If traveling, pack marinating meat with ice to maintain temperature.
  • Never reuse marinade. Cross-contamination can lead to food poisoning. This can occur when a marinade is used with raw meat, poultry or fish and then reused “as is” on cooked food. Used marinade needs to boiled to destroy harmful bacteria before using as a sauce, or plan ahead and set aside some fresh marinade to be used as a sauce.

Bonnie Brost is a licensed and registered dietitian at Essentia Health

Team approach to Stroke Care makes a difference in treatment and recovery #Essentia

**Shared with permission from Essentia Health press release.

Team approach to Stroke Care makes a difference in treatment and recovery: Learning more about stroke at free community dinner at The Center on June 12th.

Howard Cronquist understood that his wife was asking him if he wanted to head outside to mow the lawn. But he couldn’t answer her, no matter how he tried.

“I knew what I wanted to say, but I couldn’t say it,” the 75-year-old rural Brainerd man recalls.

Essentia Stroke Health

Howard and Sharon Cronquist, of Brainerd, a nearly a year after Howard recovered from a stoke.

Sharon Cronquist found it unusual that her husband wouldn’t reply, despite her repeated questions. She realized he might be having a stroke, even though he didn’t have any other symptoms. She promptly called their son, Darren, who agreed that Howard needed to get to the hospital.

“My son Darren said, ‘We’re going to the hospital’ and I couldn’t argue with him,” Howard remembers of May 19, 2016.

Registered Nurse Deb Blower called a stroke alert just minutes after Howard arrived in the Emergency Department at Essentia Health-St. Joseph’s Medical Center in Brainerd. A specially trained stroke team led by Dr. Nathan Laposky quickly assembled to care for Howard and expedite the tests needed to diagnosis a stroke. They also connected via video with Dr. Sheetal Patel, a consulting stroke neurologist at United Hospital in St. Paul.

When CAT scans showed several blood clots in a major artery on the right side of Howard’s brain, the Stroke Code team began treatment with a powerful clot-busting drug called alteplase. Prompt action by the team meant Howard got the drug within 36 minutes of arriving at the hospital. The national benchmark is 60 minutes.

“Time is brain,” Dr. Laposky explains. “The faster we can treat and open a blocked blood vessel, the better the outcome for the patient.”

Dr. Laposky says the partnership with United Hospital brings specially trained stroke neurologists to the patient’s bedside via high-tech video. “The stroke neurologists can recommend treatment based on what they’re seeing and they see strokes every day,” Dr. Laposky says. “They can see the subtle symptoms and know exactly where the problem is in the brain. They’re invaluable.”

Sharon says the team kept her and her son well informed. “I felt Howard was in good hands,” she says. “I trusted them and their judgments.”

Speech and Language Pathologist Kari Johnson visited Howard in the Intensive Care Unit the day after the stroke. “He was so frustrated that he couldn’t communicate,” she recalls. “I told him, ‘I promise this will get better.’ We looked at each other and I knew we were going to work together.”

Since she works in both the hospital and clinic, Kari was Howard’s only speech therapist. “Every day he was gaining ground, doing something he couldn’t do before,” she says. “I’m honored to be able to see him all the way through this therapy. He worked hard and graduated from therapy. He still comes to our monthly support group.”

Howard spent just four days in the hospital and returned home under Sharon’s care. He spent about a month doing speech therapy, physical therapy and occupational therapy. “When I speak now, nobody knows the difference,” he says.

As he recovered, Howard faced challenges like getting dressed or remembering which way a nut screwed on to a bolt. “Sharon put a T-shirt on the bed and I did not know how to put it on,” he remembers. “It took me three days to figure it out and it was a pretty happy day when I did.”

Essentia Health-St. Joseph’s Medical Center in Brainerd

Essentia Health-St. Joseph’s Medical Center stroke team members surround patients and families with expert care (L to R): stroke coordinator Nicole Anderson, RN, BSN; patient Howard Cronquist; Emergency Department Nathan Laposky, MD; Howard’s wife Sharon; and Intensive Care Unit Gina Kampen, RN, BSN.

Howard was able to return to chores on his cattle farm and work in his shop. At first, he needed to make some adaptations. For a short time, he had problems perceiving distance on his left side so he figured out a way to bale hay using only his right side. He asked his twin brother, Homer, to drive his 1926 Roadster pickup truck for their Thursday morning breakfast club. Later Howard asked a member of the color guard take his place pulling the American Legion float in the Fourth of July parade because Howard didn’t want to risk anyone getting hurt if his reaction time faltered.

The Cronquists say they are grateful that Howard could receive all his care close to home. “We were happy to be here and to stay here,” Sharon says. “That meant a lot.”

Learn more about strokes on June 12.

The Center, in partnership with Essentia Health, is hosting a free dinner and stroke awareness education event on Monday, June 12 beginning at 5pm at The Center, 803 Kingwood Street, Brainerd.

The Minnesota Department of Health identified the Brainerd Lakes Area as a community that has a high rate of people ignoring initial symptoms of a stroke or not getting immediate care by calling 9-1-1. Time is brain when a stroke occurs, so minutes can make a difference in recovery. Essentia Health–St. Joseph’s Medical Center Stroke Program Coordinator Nicole Anderson, RN, BSN, will share the symptoms of a stroke and what should be done to help someone or yourself if they occur.

A delicious dinner will be provided with seating limited to 100 people, so early registration is suggested. For more information about this free event for all generations and to register, call The Center at (218) 829-9345.

FOR IMMEDIATE RELEASE_ Working together for solutions to emergency dental care – rebeccaflansburg@gmail.com – Gmail

**Mom Squad was not compensated for sharing this information.

Powered by WordPress. Designed by Woo Themes

UA-21877160-1