Tags: wellness

Jess’s Favorite Items (plus a new trend!) To Try In The New Year

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Jess’s favorite items (plus a new trend!) to try in the new year

Cheers to 2023! As you reflect on the adventures of the past year and look forward to the opportunities of the year to come, I challenge you to consider trying something new. When I think about trying something new, I naturally gravitate towards food. So, to help you get started on your own “something new,” these are some of my favorite and lesser-known items (plus one trend) that I urge you to try in the New Year!

1. Sweet Haven Tonics

You have GOT to check this gem out! Sweet Haven Tonics handcrafts delicious concentrates right here in Minnesota for both cocktails and mocktails. These wonderfully fresh flavored tonics will produce an awe-worthy drink in about 30 seconds. Yes, you read that correctly – 30 seconds! With flavors like Lemon Basil Lavender and Spiced Cherry & Orange, these tonics are too exciting to pass up. Mix your flavor of choice with plain seltzer water for a mocktail or add liquor to make it a cocktail. The versatility and flavor of these products make them a bar cart must-have.

2. Black Bean Sun Chips

Sun Chips are an awesome choice for a savory and crunchy snack. They make reaching your daily 3 servings of whole grains easier by pairing whole grains with exciting and delicious flavors. In recent months, you may have noticed some new options in the chip aisle under the Sun Chips name! Sun Chips now sells a line of chips that contain real black beans. Black beans are rich in fiber and protein, so naturally these new chips boast slightly higher protein and fiber content. Not to mention the fun new flavors to compliment the inviting taste of black beans!

3. Superior Fresh Citrus Splash Greens

Sound familiar? That’s because I wrote about Superior Fresh Salmon back in October! At their facility, they recycle the water from the salmon pools to the aquaponic greenhouse, and the plants thrive on the nutrient rich water. They grow many varieties of leafy greens, but this one is by far my favorite. The unique sharp flavor of the Citrus Splash greens comes from red veined sorrel leaves. Which are as beautiful as they are scrumptious! Try out our Winter Greens and Grains Salad to experience it for yourself. Learn more about their salmon here!

4. Spindrift

I’m a HUGE fan of this sparkling water. While it may not be a new product, it’s newer on the seltzer water scene in the Midwest. The contents of this sparkling water set it apart from others, with each can of Spindrift featuring real fruit juice! The flavors range from a classic lime to a more adventurous pink lemonade, and everything in between. So, there’s a flavor for everyone! These are so yummy straight from the can, over ice, or even in a mocktail.

5. Swicy (sweet + spicy)

Here’s a new word to add to your vocabulary! We learn something new every day – right? This goofy word describes the collision of two bold flavors – sweet and spicy. You’ll see a lot more of these types of dishes and products heading into 2023. My personal favorite way to enjoy this flavor fusion involves combining the sweet of dark chocolate with the spice of Cayenne pepper. Get a head start on the trend with our Sweet & Spicy Chicken and Broccoli and Swicy Chile Brownies!

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It’s always fun to try something new! Who knows, maybe you’ll find a new favorite food in 2023.

Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

Ask A Dietitian

Family Mealtime is a Must

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Family Mealtime is a Must

If you had 1 more hour in your day, what would you do with it? Perhaps you take that hour and dedicate it to having one more meal at home with your family. September celebrates National Family Meals Month™ and we’re excited to join the #familymealsmonth movement with many others around the country.

Do you strive to eat more meals together, as a family, but then life gets in the way? Currently, adults say they eat about 59% of their meals together.1 Parents, specifically, express wanting to do so more. Among parents who say they miss some dinners during the week, 86% say they are taking steps to eat with their child(ren) more.1

Eating together is worth the effort. Family mealtime is associated with physical, social, and mental health benefits. In fact, regular family meals are linked to the kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits, and less risky behavior. And eating at home can be a win-win for both your pocketbook and your waistline, with research showing that people who eat more home-cooked meals consume about 130 fewer calories per day, on average.2

Our Coborn’s Family of Stores (Coborn’s, Marketplace Foods, and Cash Wise Foods) have committed to being an active part of the Family Meals Month™ movement because the health
and well-being of you and your family is important to us. We understand that family meals are important, but that your lives are also busy. We understand that responsibilities to balance and competing priorities can thwart even the best of
intentions. Luckily, we have the expertise, tools, and resources to support you in making more family meals a reality.

Start now with the following steps!
1. Be committed. Pledge to Raise Your Mitt to Commit™ to sharing one more meal together at home per week.
2. Be resourceful. Visit [insert link] to find [insert types of materials].
3. Be social. Follow us on Facebook for family meals focused content, including meal ideas and recipes. @cobornsgrocery @cashwisefoods @marketplacefoodswi
4. Be engaged. Share your own family meal experiences, misadventures, and solutions within your social channels. Remember to use the hashtag #familymealsmonth to be part of the conversation!

 

As the school year starts up again and we get back in a routine, make the effort to enjoy family meals throughout the week. Need ideas? Check out our Meals In Minutes Cookbook for great family recipes that can be made in 30 minutes or less! We also have many other meal ideas on CelebrateMore.com/dietitians.

@CobornsGrocery | @CashWise | @MarketplaceFoodsInc 

@cobornsgrocery | @cashwisefoods 

 

Happy National Family Meals Month!
Amy, MS, RD, LD

1. FMI Foundation. Power of Family Meals 2017: Desires, Barriers and Directions for Shared Meals at Home, 2017. Accessed at: https://www.fmi.org/docs/default-source/familymeals/fmi-power-of-family-meals-whitepaper-for-web.pdf?sfvrsn=13d87f6e_2

2. Wolfson, J. and Bleich, S. Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 2014.

3 Ways to Use Oats

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3 Ways to Use Oats

#1 Raspberry Chia Oatmeal Power Bowls

Ingredients:
– 1/2 Cup Oats
– 1 Cup Milk
– 1/2 Banana, sliced
– 1/3 Cup Raspberries
– 1 Tbsp. Chia Seeds
– 1 oz Walnuts

Instructions: Heat Oats and Milk according to package instructions. Top with sliced bananas, raspberries, chia seeds and walnuts. 

#2 Blueberry Banana Nut Overnight Oats (make 1 -2 servings)

Ingredients:
– 1/2 Cup Oats
– 1/2 Cup Milk
– 1/4 Cup Plain Greek Yogurt
– 1/2 Banana, sliced
– 1/3 Cup Blueberries
– 1 Tbsp Ground Flaxseed
– 1 Tbsp Nut Butter
– 2 tsp. Honey

Instructions: In a glass container, combine oats, milk, and greek yogurt. Let sit overnight in the refrigerator (or for at least 4 hours). In the morning, add banana slices, blueberries, ground flaxseed, nut butter, and honey drizzle. Serve chilled. 

Brownie Batter Overnight Oats (makes 1 -2 servings) 

Ingredients:
– 1/2 Cup Oats
– 1/2 Cup Milk
– 1/4 Cup Plain Greek Yogurt
– 1/8 tsp almond extract (OPTIONAL or vanilla)
– 1/2 Tbsp. Unsweetened Cocoa Powder
– 1 Tbsp. Ground Flaxseed
– 1/2 Banana, Sliced
– 1/4 Cup Nuts

Instructions: In a glass container, combine oats, milk, greek yogurt almond extract, unsweetened cocoa powder, and ground flaxseed.. Let sit overnight in the refrigerator (or for at least 4 hours). In the morning, add banana slices and walnuts. Serve chilled. 

#3 No- Bake Zucchini Energy Bites

Zucchini Energy Bites

 

Coronavirus Disease (COVID-19) Updates

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Coronavirus Disease (COVID-19) Updates

Jason

Greetings everyone, I hope you all are getting a chance to enjoy our unseasonably warm weather. This month we will have a guest blogger, one of our Pharmacy Students that is with us for a few weeks for a learning experience.

Hi, my name is Iryna. I am a pharmacy student at the University of Minnesota College of Pharmacy. I am currently on rotation at Coborn’s Pharmacy in St. Cloud, MN. It is my pleasure to have the privilege to write a pharmacy blog entry for this month.

There are a lot of discussions about a new coronavirus outbreak. Some of you may have heard that the World Health Organization declared it a “public health emergency of international concern.” It is important to understand how this virus can spread and what we can do to protect ourselves and people around us.

What is a novel coronavirus? The new coronavirus, also known as SARS-CoV-2, belongs to a group of coronaviruses. They are often seen in animals such as cattle, cats and bats. It is possible that the new coronavirus was spread from animals to humans. The person-to-person transmission has been reported. The virus originated in China and has now spread to other countries.

What is the current situation in the U.S.? As of March 5, 2020, the CDC reports 100 confirmed cases and 11 deaths related to COVID-19. Additionally, 49 patients who were repatriated from Wuhan, China and Diamond Princess Cruise Ship to the United States were tested positive.

How does coronavirus spread? Person-to-person spread is most likely when an infected person sneezes or coughs and another person breathes in the respiratory droplets. It is also possible to get this infection when a person touches the surface that has the virus on it and then touches their mouth, nose or eyes. People are contagious when they have the most symptoms. However, they may be contagious before symptoms even develop.

What are the symptoms? The symptoms of fever, cough and shortness of breath may develop from 2 to 14 days after the exposure. The symptoms may vary from mild and moderate to severe.

What are the prevention measures? Multiple companies are working on the development of a vaccine for coronavirus disease (COVID19), however there is no vaccine currently available. To prevent being infected:

  • Avoid close contact with sick people
  • Stay home when you are sick
  • Do not touch your mouth, nose, and eyes
  • Cover your cough and sneezes
  • Wash your hands often with soap and water for at least 20 seconds. An alcohol-based sanitizer with at least 60% alcohol may be used as well.
  • Clean and disinfect surfaces that are often touched
  • Wear a face mask if you are sick or care for a sick person
  • Stay up-to-date on your immunizations
  • Practice healthy lifestyle habits

How is coronavirus disease treated? There is no specific medication to treat the actual coronavirus. Current treatment includes supportive care to relieve symptoms and to support organ functions.

What should I do if I think I may be infected? To help prevent the spread of coronavirus, follow these steps:

  • Notify your provider immediately
  • Stay at home unless you are going to get medical care and avoid any public places
  • Stay away from other people and animals in your home (separate room and bathroom are preferred)
  • Do not share household items such as glasses, dishes, and utensils with others
  • Wear a facemask if available
  • Clean your hands often
  • Cover your mouth and nose if you cough or sneeze
  • Monitor your symptoms
  • Clean surfaces that are often touched such as doorknobs, tabletops, and phones, etc.

May I travel? Check travel advisories prior to traveling internationally. You may also want to discuss your travel plans with your provider. As of March 5th, travel advisories are issued for China, Iran, Italy, South Korea, and Japan. The updates can be found on the CDC website.

What should I buy to prepare for a potential outbreak? If an outbreak occurs, it will be important to avoid crowded places. Having some of the following items at home would be helpful:

  • A supply of nonperishable food items (chicken or vegetable broth, crackers, and hydrating drinks, etc.)
  • Essential household items (laundry detergent, cleaning wipes, and hand soap etc.)
  • A supply of essential medications (pain relievers, fever reducers, decongestants, cough and cold medicines, etc.)

Should I wear a face mask? The CDC currently does not recommend wearing a face mask to prevent getting sick. This is because common surgical masks are not tight enough to prevent you from breathing in the droplets. However, it is recommended for a sick person to wear a mask which blocks the droplets from spreading. There are specialized masks, N95 masks, that filter 95% of airborne particles and are more effective compared to common surgical masks. However, they need to be fitted to work properly.

If you have any additional questions or concerns, please talk to any of our friendly Pharmacists.

Thanks Iryna! Great information.

Jason
Pharmacy Clinical Program Manager

Cauliflower Has Some Competition!

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Ashley

I don’t know about you, but I see literally everything these days made from cauliflower including crackers, wings – yes even wings, gnocchi, tots, pizza crust and of course the riced cauliflower. You name it, I’m sure it exists. This trend has been around for a while, and we still get many questions about it as more of these plant-based products make their way to grocery store shelves.

It was initially started by the low carb movement as a way to reduce carbs (i.e. instead of rice choose riced cauliflower to go from carbs to no carbs). As a dietitian, I LOVE the fact that we are adding another veggie to the plate in so many creative and fun ways! I mean turning cauliflower into wings – that’s pretty amazing. The flavors are quite impressive, too. However, I do want to course correct and be sure we are all on the same page that carbs are GOOD for us and that we do need carbs at every meal, including those of us with diabetes and those trying to lose weight. It truly is the number way that our body prefers to get energy and its most efficient for our bodies. The problem is when we are getting too many carbs and when we are choosing simple carbs as opposed to complex carbs (i.e. whole grains, fruits, starchy veggies, milk and yogurt).

I tell clients that if they want to take part in enjoying all things with cauliflower, that’s great. I will definitely be cheering you on as you add another veggie to the plate, especially one that wasn’t especially desired prior to this trend. I love this rebirth of cauliflower, BUT please ensure that you are still getting carbs at that meal and of course those whole grains that are rich in iron, fiber, B vitamins and offering protein. What does this look like on the plate you ask?

When doing riced cauliflower, I would recommend doing half riced cauliflower half whole grain brown rice or quinoa. And then still half you plate being fruits and more veggies with of course your serving of protein and dairy as illustrated on MyPlate. Or if you are doing mashed cauliflower instead of mashed potatoes (which are still very healthy; it matters about the portion and what you are adding to them that makes all the difference) again you could do half mashed potatoes, half cauliflower or the mashed cauliflower, but add a slice of whole grain bread to the meal. This way you are still getting in whole grains and complex carbs during your meals 😊

Finally, just because something is made with cauliflower doesn’t mean it is always healthier, it can have added sugar, added sodium and lots of fat for it to taste good. For example, mashed cauliflower with all the bacon and cheese- we all know its tastes amazing, however, keep in mind “everything in moderation,” 😉 It’s best to always check the shelf tag for that ‘Dietitian’s Choice’ label indicating that it is a better for you option.

Cheers to making veggies cool and fun!!! Who knows what the next vegetable trend will be, perhaps cabbage? Who knows! More and more we are seeing consumer interest move towards more plant-based foods, bolder flavors, and overall healthy eating and gut-health are top of mind. Always remember that as trends change and new eating patterns appear in the media, ask our team of Registered Dietitians to give you the science-based research to help you know what truly is best for you and your personal health. You can count on us to keep you updated and well informed!!

Peace and Wellness,
Ashley

Spring Into Summer With Smoothie Bowls

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Spring Into Summer with Smoothie Bowls

Like to eat? Me too! While smoothies are a quick and easy way to get in great nutrition, I’ve always had one personal problem with them – I’d rather eat my food than drink it. Then entered the smoothie bowl. Tasty, nutritious and Instagram worthy? Hellooooo #BowlGoals. While making a smoothie bowl is quite straight forward, I am sharing my top 5 tips for getting the most nutrition (and taste) out of your next creation.

  1. Start with a nutritious (and tasty) base

    • When making a balanced smoothie bowl (or any meal or snack for that matter), it is important to include a protein, carbohydrate and healthy fat.
    • For this tip, let’s focus on protein. While there are many ways to incorporate protein into a smoothie bowl, one of the best ways I recommend is to use a protein-rich base like:
      • Kefir
      • Milk or lactose-free milk
      • Soy milk
      • Greek yogurt
      • Skyr-style yogurt
    • Not only do these options provide protein, they also contain other nutrients like calcium, vitamin D and probiotics!

  2. All the fruits and veggies

    • Next up, let’s chat about carbohydrates. Carbohydrates, especially fruits and veggies, are an important part of what we eat.
    • According to the CDC, 76% of Americans are not consuming the recommended 1.5-2 cups of fruit per day and 87% are not meeting the 2-3 cups of veggies recommended per day.1 This means there is plenty of room in our smoothie bowls for fruits and veggies!
    • Fruits
      • One of my favorite tips is to add frozen fruit! This allows for a thicker and creamier texture – perfect for eating by the spoonful.
      • Frozen, fresh and canned fruit (in 100% fruit juice) are great ways to add flavor, color and variety.
      • My personal favorites are using in-season fresh fruit (bananas are always a great option), frozen berries or cherries and canned pineapple!
    • Veggies
      • Long gone are the days where you must have a brown smoothie bowl in order to get your veggies!
      • Although greens (like spinach and kale) are great additions to smoothies, milder tasting veggies such as cooked cauliflower or sweet potato can add variety in texture and nutrition.
      • Don’t forget about no-salt added canned beans! White northern beans and chickpeas also add great variety and are an inexpensive addition to your smoothie bowl.

  1. Add in your healthy fats

    • Healthy fats are often forgotten when blending up a smoothie bowl, however, they can add in key nutrients such as fiber, healthy monounsaturated fats and omega-3s!
    • Try adding one of these the next time you create your own concoction:
      • Avocado
      • Nut or seed butter
      • Flax oil
      • Avocado oil
      • Hemp seed
      • Chia seed
      • Ground flax seed

  1. Blend it up

    • This may sound like a simple step, but I wanted to include this tip with a few helpful hints.
    • If using greens, blend the base and greens first before adding in other ingredients. This will ensure that greens are well blended. Although I said I like to ‘eat’ my food, I’m not a fan of leaves of spinach sticking out of my smoothie bowl.
    • If you are not going to eat your smoothie bowl right away (aka meal prepping), be warned that you shouldn’t mix dairy and pineapple together. Pineapple naturally contains the enzyme bromelain, which when mixed with dairy and left to sit, the dairy will curdle.

  2. Don’t forget the toppings

    • After you have your tasty, nutritious and blended creation, the fun part starts.
    • Pour your smoothie mix into your favorite bowl and top with tasty toppings!
    • You can choose toppings based on flavor or design, but either way, have fun with it! Here are some of my favorite suggestions:
      • Nuts and seeds
      • Hemp, chia, and flax seeds
      • Nut and seed butters
      • Fruit slices
      • Edible flowers
      • 100% dried fruit
      • Cacao nibs
      • Granola

To help start you off right, try one of my personal favorite smoothie bowl recipes – Blueberry, Avocado, and Banana Smoothie Bowl!

Healthy and Happy Eating,
Emily Parent, RD, LD

 

  1. (2015, July 10). Adults meeting fruit and vegetable intake recommendations — United States, 2013. Retrieved from www.cdc.gov/mmwr/preview/mmwrhtml/mm6426a1.htm

 

Asthma Awareness

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Asthma Awareness

Jason

Did you know that May is Asthma Awareness Month? Asthma is a chronic disease that affects the airways in your lungs (your airways carry air in and out of your lungs). For those that have asthma, the inside lining of their airways become sore, swollen and sensitive. When sensitive, they then react strongly to things that they are allergic to or find irritating. This reaction causes the airways to get even narrower and the lungs get less air… and lungs not getting air is obviously a bad thing!

Symptoms of asthma include

  • Wheezing
  • Coughing, especially early in the morning or at night
  • Chest tightness
  • Shortness of breath

Not all people who have asthma have these exact symptoms, and having these symptoms doesn’t necessarily mean that you have asthma. Doctors will diagnose asthma based on tests that gauge the strength of the lungs, a thorough medical history, and a physical exam. For those that have asthma, when their asthma symptoms become worse than usual, it’s called an asthma attack. Severe asthma attacks may require emergency care and they can even be fatal. Asthma is typically treated with two different kinds of medications: quick-relief medications to stop asthma symptoms and long-term control medicines to help prevent asthma symptoms.

We have been busy this month spreading the word about asthma and helping our patients better manage their asthma. Here are some of the things we have been doing in our stores and pharmacies;

  • Asthma Control Tests – A quick assessment of how well someone’s asthma is being managed
  • Asthma Action Plan Reviews – Making sure patients know what to do when not feeling well
  • Immunization Screenings – Patients with asthma should have flu and pneumonia vaccines
  • Wellness Wednesday Events – Hosted by our Pharmacists and Dietitians in select locations
  • Peak Flow Meters for sale – A tool to help assess asthma control

As always, stop by any of our pharmacies if you have questions about any of your inhalers or medications. Also, check out the Minnesota Department of Health’s asthma webpage. They have a ton of great resources and educational materials that are FREE! 

Jason
Pharmacy Clinical Program Manager

Let’s talk about CBD

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Let’s talk about CBD

Jason

Everyone has probably heard about the recent explosion of CBD products that seem to be popping up everywhere. I thought it was worth spending some time talking about all things CBD.

What is CBD?

CBD stands for cannabidiol, CBD is one of the ingredients in marijuana. The other, slightly more well known, ingredient is THC (tetrahydrocannabinol). THC is the psychoactive ingredient that gives recreational marijuana users the “high” associated with it, CBD is the anti-psychoactive ingredient that may (or may not) provide some benefit. The Cannabis plant can be grown in variants that have different amounts of each ingredient; those that are low in THC and high in CBD are called hemp, while those high in THC and low in CBD are called marijuana. Hemp is now legal for farmers to grow crops for fuel, fiber, clothing, etc. This has created the somewhat murky legal landscape of whether or not companies can produce over-the-counter items containing CBD.

Do CBD products even work?

Depending upon the definition of the current laws, companies may be able to make CBD products for consumer use as long as they have THC limits under 0.3%, and there are no recommended or approved doses of CBD. There seems to be some limited evidence that CBD products can be helpful for certain types of seizure disorders, evidence for other conditions (pain, anxiety, inflammation) is lacking. The FDA recently approved a prescription product containing plant derived CBD to treat 2 rare forms of seizures… it is licensed as a specialty medication only available from select pharmacies to the tune of about $35k per year, called Epidiolex. Because the CBD products showing up on shelves now are not regulated by the FDA, there is no guarantee that they are being produced at high standards or have the amount of the ingredients in them claimed. In a recent study of CBD product;

  • 7 of 10 CBD products did not contain amount advertised (43% under, 26% over)
  • 1 of 5 products contained THC over limits allowed (0.3%)

There are also reports of interactions between CBD and prescription medications that can result in elevated levels of the medications, and there have also been low rates of elevated liver enzymes.

Are CBD products legal?

According to a recent statement from the Minnesota Board of Pharmacy… no.

In summary, the sale of most products that contain CBD extracted from any type of cannabis plant and intended to be used to treat medical conditions or to alter the structure and function of human or animal bodies, remains illegal under both federal and state law. The exceptions would be FDA-approved drugs, such as the recently approved Epidiolex®, and the products allowed to be sold under state law by the manufacturers that are regulated by the Minnesota Department of Health, Office of Medical Cannabis.

We are still in the very early stages of figuring out medical marijuana use, recreational marijuana use, CBD containing products, and the rules/regulations around them. For now, most organizations are taking a wait and see approach regarding how to address them. As healthcare providers we can only preach caution as we have no legal ground to stand on yet.

Jason, 
Pharmacy Clinical Program Manager

Plant Based Eating – Staying On Trend

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Staying on Trend with Plant Based Eating

Plant based foods are trending in the world of health and nutrition, and for good reason! By aiming to incorporate more plant-based foods in your meals and snacks, you’ll increase your serving of fruits and vegetables, vary your protein sources and boost your fiber intake. All can aid in digestive health, weight management, and overall health.

Choosing more plant-based foods doesn’t mean throwing out all your meat and poultry options. It simply means adding more variety to your food choices to jazz up your meals and snacks! You’re likely eating some plant-based foods as part of your daily routine already. Fruit, vegetables, whole grains, and beans are all examples. With spring upon us, it’s a great time to be thinking about potentially having a vegetable garden or having some tomatoes or green peppers in potted plants on your deck. It’s an easy and inexpensive way to have more produce on hand.

Digestive Health

As a registered dietitian, I want to be clear that eating meat and poultry is not bad and can still provide great nutrition! However, sometimes we are repetitive with our shopping list and food choices. (I’m guilty of this as well!) There are so many plant-based foods that can help us achieve our protein and fiber needs throughout the day. For example, beans, quinoa, brown rice and lentils all provide protein and fiber! 

Inside our guts we have a microbiome that is made up of mostly bacteria (don’t fret – we need these bacteria!!) Our gut plays a huge role in our overall health and you’ll feel much better if your microbiome is well balanced! We can help balance our microbiome by having good nutrition and feeding it pre and pro biotics.

Prebiotics and Probiotics

People often think of these two as the same, but they are in fact very different! Prebiotics act as food for the current bacteria that’s in our gut and helps it to grow. On the other hand, probiotics are the new bacteria that we add to our current microbiome. They are both essential for a healthy gut!

Prebiotics can be found in many of the foods that we consume (or should consume) daily. That’s why there is more of an emphasis on probiotics in the media. Foods that have prebiotics include fruits, vegetables and other complex carbs including fiber. So, plant based foods can offer great benefits towards our gut health!

Probiotics contain live organisms, which is good! Yogurt is a perfect example of a common food that contains probiotics. Now if you look on the shelf at the store, you’ll see other items such as kombucha and sauerkraut that have probiotics. Then again, you can find supplement forms of both pre and probiotics. Food is the best source for pre and probiotics, as they offer so many other nutrients beneficial to our health.

Find what works for a healthier YOU!

As always, our goal as Registered Dietitians is to help you feel your best! We’d challenge you to tie in more plant-based foods into your day-to-day life and see how you can boost your intake of fruits and vegetables as well as provide protein, fiber, pre and pro biotics into your routine. If you have any questions, please reach out to us through our Dietitian’s Corner page!

Check out these plant-based recipes!

 Amy, RD, LD

 

Mayo Clinic. (2018, March 06). Prebiotics, probiotics and your health. Retrieved from https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058

Depression

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Jason

Depression is a serious medical illness. It’s more than just a feeling of being sad or “down” for a few days. Depression occurs in more than 19 million teens and adults in the United States, and for them, the feelings do not go away, they persist and interfere with everyday life.

Although depression may occur only once during a lifetime, people typically have multiple episodes. During these episodes, symptoms occur most of the day, nearly every day and may include;

  • Feeling sad or “empty”
  • Loss of interest in favorite activities
  • Overeating, or not wanting to eat at all
  • Not being able to sleep, or sleeping too much
  • Feeling very tired
  • Feeling hopeless, irritable, anxious, or guilty
  • Aches or pains, headaches, cramps, or digestive problems
  • Thoughts of death or suicide

Depression is a disorder of the brain. There are a variety of causes, including genetic, biological, environmental, and psychological factors. Depression can happen at any age, but it often begins in teens and young adults. It is much more common in women. Women can also get postpartum depression after the birth of a baby. Some people even get seasonal affective disorder in the winter (can’t imagine that around these parts, right?).

Depression is a serious disorder that can take a terrible toll on you and your family. Depression often gets worse if it isn’t treated, resulting in emotional, behavioral and health problems that affect every area of your life.

There’s no sure way to prevent depression. However, these strategies may help.

  • Take steps to control stress, to increase your resilience and boost your self-esteem.
  • Reach out to family and friends, especially in times of crisis, to help you weather rough spells.
  • Get treatment at the earliest sign of a problem to help prevent depression from worsening.
  • Consider getting long-term maintenance treatment to help prevent a relapse of symptoms.

If you feel depressed, make an appointment to see your doctor or a mental health professional as soon as you can. If you’re reluctant to seek treatment, talk to a friend or loved one, any health care professional, a faith leader, or someone else you trust. If you think you may hurt yourself or attempt suicide, call 911 or your local emergency number immediately.

The National Suicide Prevention Lifeline is 1-800-273-TALK (1-800-273-8255).

Sources: 

  1. mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007

  2. medlineplus.gov/depression.html

Jason, 
Pharmacy Clinical Program Manager

Our Family Table – Sharing Our Kenyan Culture Through Food

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Ashley

Hey Everyone! In case you didn’t know March is National Nutrition Month – basically every dietitian’s favorite month of the year! It is definitely worth celebrating all month long! And what is this dietitian’s favorite way to celebrate? By enjoying amazing food, of course!

Presently we are in a culture where overeating is prevalent and mindful intuitive eating is becoming mainstream. We need to strike a balance between genuinely enjoying the eating experience, nourishing our bodies with what it needs to function at its highest capacity, and yet allowing ourselves to indulge in all foods in moderation, proper portion and balance. It’s really about listening to our bodies and being mindful and intuitive throughout the whole eating experience. Quite the harmonizing act, but all in the name of appreciating our food and allowing it to sustain our bodies so we can feel our personal best!

Food is a big part of every culture and every person, everywhere on planet earth. It truly has the power to connect and is inclusive of everyone. Food has the power to bring us to the table for conversation, relationship building and enjoyment of the food experience which includes both eating and preparation. Throughout my travels around the world that is the biggest theme.

Many of you know that my husband is from Kenya and we make it a point to travel there as often as possible so that our boys can know their family and know Kenya in a very personal and genuine way, especially in terms of the food experience. I wanted to take time to share the meaning of food and the eating experience in Kenya – the symbolism of food is incredible, and every culture and society holds their own beliefs.

In traditional Kenyan fare, there is ALWAYS sautéed greens, its not a meal without them. In fact, the most common green is called Skuma Wiki – think of it like kale or collard greens. The meaning behind it in Kiswahili – one of the main languages is, “to get through the week.” Families that are unable to afford other foods rely on this very common and low-cost green to satisfy them through the week when other foods are unavailable due to cost.

Ugali – Many Kenyans, especially the men don’t believe they can be truly satisfied or full without this staple. It is a corn-based flour that is cooked and formed into a dense cake. This is basically the mashed potatoes of Kenya!

Chapati – this is like a homemade flour tortilla. It’s my ABSOLUTE favorite food in Kenya. My son LOVES them, and he begs Grandma Kenya (as we call her) to make them literally every day when he is with her. There is so much time and effort including very special skills put in to make the perfect chapati. It is served to visitors, especially after a long safari (journey) to symbolize appreciation of the visitor and a very sincere welcome to the guest.

Kachumbari – This is like a side salad but think of it as a fresh salsa. It has diced tomatoes, chopped onions, cilantro, a squeeze of lemon and sometimes fresh avocados.

Meat – Meat is expensive in Kenya. The most common meats served are beef and goat. The meat is either roasted on the grill (choma) or put into a stew to dip the ugali and chapati. Meat is really a status symbol of wealth in Kenya. It is very common for a well-to-do Kenyan to slaughter a whole goat or even a whole cow depending on the number of guests, as a welcome and symbol of genuine appreciation for the guests visiting. Someone who is less financially fortunate will provide the best that they have, even if it means the family will suffer for the week leading up to the visit and the week after hosting a guest. If a chicken is available, the host will even slaughter their last chicken and prepare it for the guest.

If you haven’t noticed, the guest is truly the most important person in the Kenyan culture and Kenyans hold them to the highest regard, truly rolling out the red carpet to their greatest capacity to make their guest feel most welcome and most comfortable. This is all accomplished through the food offered and the event of the meal shared at the table.

This is only the beginning of the food symbolism in the Kenyan culture. Where are your roots and family heritage/ancestry? We would love to hear! What are the most important foods in your culture and what are their meanings?

“Food is our common ground and our universal experience” – James Beard

“The power of food is very spiritual. It not only brings the whole family on the same table, but also brings the whole world together” – Vikas Khanna

Peace and Wellness,
Ashley, RD, LD 

February is American Heart Month

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Jason

Did you know that heart disease is the leading cause of death for both men and women? To prevent heart disease and increase awareness of its effects, Coborn’s is proudly participating in American Heart Month.

  • This month we had ‘Wellness Wednesday’ events co-hosted by our pharmacists and dietitians
  • We also had PharmaSmart blood pressure machine hosted demo and enrollment expos at select locations
  • Patients are able to visit our pharmacies any time this month for free blood pressure checks, immunization screening (most with heart disease need flu and pneumonia vaccines), and resources from dietitians.

You can make healthy changes to lower your risk of developing heart disease. Controlling and preventing risk factors is also important for people who already have heart disease. To lower your risk:

  • Watch your weight, many of our locations have dietitian services to help you make healthy choices.
  • Quit smoking and stay away from secondhand smoke, talk to any of our pharmacists if you are interested in quitting smoking.
  • Control your cholesterol and blood pressure, check your blood pressure for free at any of our pharmacies.
  • If you drink alcohol, drink only in moderation.
  • Get active and eat healthy.

February 1st was national Go Red for Women Day, Go Red for Women is the American Heart Association’s national movement to end heart disease and stroke in women. This may be surprising, but heart disease is actually the No. 1 killer of women, causing 1 in 3 deaths each year. That’s approximately one woman every minute! Sixty-four percent of women who die suddenly of coronary heart disease had no previous symptoms. Because these symptoms vary greatly between men and women, they’re often misunderstood. Media has conditioned us to believe that the telltale sign of a heart attack is extreme chest pain. But in reality, women are somewhat more likely to experience shortness of breath, nausea/vomiting and back or jaw pain. Other symptoms women should look out for are dizziness, lightheadedness or fainting, pain in the lower chest or upper abdomen and extreme fatigue.

To learn more about heart disease visit the American Heart Association’s Website or talk to your local Pharmacist to see how we might be able to help you lower your risk for Heart Disease. 

Jason, 
Pharmacy Clinical Program Manager

Understanding Intermittent Fasting

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Intermittent Fasting

Kayla, Dietetic Intern

For a dietitian (and soon-to-be dietitians) it’s important to stay up to date with nutrition trends to be able to answer client’s questions. It can be quite the race trying to keep up with the latest diet fads. Seems like every week there’s a new strategy for eating, and it feels like you’re running a marathon at the pace of a 50m sprint. You finally figure out one diet, then another pops up and you’re back to the beginning – pretty soon you’re out of breath and need a snack. Maybe a nap, too.

Navigating the pros and cons and separating fact from fiction on the Internet can be difficult. Unfortunately, even articles that provide scientific references many times cherry pick information from research to fit their articles. This makes it that much harder to know what to believe. Lucky for you, dietetics is an evidence-based profession, and we are taught how to read and interpret scientific literature so you don’t have to!

So, let’s get to the scientific facts you need to know about intermittent fasting.

What is it?

Intermittent fasting is the practice of abstaining from food or drink for an extended period of time, whether it be overnight, during the day, or a number of days. It’s a pretty straightforward concept. Essentially, you have a period of time daily or weekly in which you do not consume any caloric intake (water is still allowed during fasting periods). There are different methods to this, so there are different variations of this style of dieting. Fasting has been a religious practice for thousands of years, but as of recently has caught media attention as a diet style for weight loss.

Intermittent fasting has a wonderful eat whatever the heck you want policy, as long as you don’t eat during your fasting period. This freedom to choose the foods you like is enticing, I totally get it.

There are different types of fasting strategies:

  • Based on time – your fasting period is an extended period of time daily, most likely just an extended nightly fast that we all do while we sleep. Just think of it as once you wake up you don’t eat until lunch time.
  • Based on days – your fasting period is a whole day, and you alternate days in which you fast.
  • Based on calories – this type allows you to eat every day, but you have a severe caloric restriction on specific days with no calorie restriction on the others.

These are examples of a few, but there are definitely other variations.

What does Science say?

Science has mixed thoughts and, as with many fad diet trends, a serious lack of long-term trials to fully assess if intermittent fasting is beneficial. As of right now, in healthy persons, there’s no harm physically or mentally to intermittent fasting, and some studies have shown some weight loss in these groups. However, there has been no conclusive evidence showing intermittent fasting provides a superior amount of weight loss when compared to typical calorie restriction1. There is limited research as well on this diet and whether it can help with prevention of chronic diseases like heart disease and diabetes2. Also, much of the research available to dictate how fasting affects metabolism is done in mice or rats. While the research from these studies shows some promise, it is only a starting point and we cannot base conclusions off animal studies.

Reducing calories is the main driver behind intermittent fasting and how it allows some people to lose weight. Cutting out a meal a day allows some folks to reduce that many more calories. Hello weight loss! The science is inconclusive on how fasting impacts our hunger cues, so it might either make you ravenous or not change your hunger at all. But, if increased hunger happens and you eat more at your other meals, your calorie deficit is gone.

All in all…

We would not recommend intermittent fasting based on the fact that we just don’t know how intermittent fasting truly works on the body. There is no scientific research to support the theory that it’s more beneficial than traditional calorie restriction and there’s just not enough historical research to know how it affects us long term. Maybe when we have more definitive human research we can consider this as a more viable option, but for now, eating a balanced diet and reducing calories is the approach we recommend for weight loss! And of course, include physical activity for a well balanced lifestyle.

Wishing you a happy & healthy new year,
Kayla Wenner

 

This article was written by Kayla Wenner, Dietetics Student from the University of Minnesota, Twin Cities. This article was reviewed and approved by the team of Coborn’s Registered Dietitians.

 

References:

  1. Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 2017; 37: 371-393.
  2. Barnosky AR, Hoddy KK, Unterman TG, Varady KA. Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. Transl Res. Oct 2014; 164(4): 302-311.
  3. Ganesan K, Habboush Y, Sultan S. Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus. July 2018; 10(7): e2947.

How to Properly Dispose of Your Medications

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How to Properly Dispose of Your Medications

Jason

What do you do with your medications when they are expired or no longer needed? When your medications are no longer needed, they should be disposed of promptly. Patients and caregivers should remove expired, unwanted, or unused medications from their home as quickly as possible to help reduce the chance that others accidentally take or intentionally misuse the unneeded medicine, and to help reduce drugs from entering the environment. There are a couple options for you to consider when disposing of expired, unwanted, or unused medicines.

Your best choices for disposal of unused or expired medicines are:

  • Medicine take-back options
  • Disposal in the household trash

Medicine take-back options

These are generally the preferred way to safely dispose of most types of unneeded medicines. There are two main kinds of take-back options: periodic events and permanent collection sites.

Periodic events

The U.S. Drug Enforcement Administration (DEA) periodically hosts National Prescription Drug Take-Back events where temporary collection sites are set up in communities nationwide for safe disposal of prescription drugs. Local law enforcement agencies may also sponsor medicine take-back events in your community. Consumers can also contact their local waste management authorities to learn about events in their area.

Permanent collection sites

Another option for patients and long-term care facilities to dispose of unneeded medicines is to transfer these medicines to permanent collection sites. In your community, authorized permanent collection sites may be in hospital or clinic pharmacies, county offices and law enforcement facilities. Some authorized collection sites may also offer mail-back programs or collection receptacles, sometimes called “drop-boxes,” to assist patients in safely disposing of their unused medicines.

Disposal in the household trash with Deterra® Drug Deactivation System

Coborn’s, Cash Wise and Marketplace Foods offer the Deterra® Drug Deactivation System at all of its pharmacy locations. The Deterra® Drug Deactivation System is a drug disposal bag which gives patients a safe, convenient and affordable way to dispose of unused medications. The bags can be used to deactivate pills, liquids and patches. This process is as simple as filling the bag with the recommended amount of unused drugs, waiting 30 seconds, sealing the pouch and gently shaking it before disposing it in the trash. The bag contains activated carbon which firmly bonds to the drugs and renders them unusable. The Deterra® Drug Deactivation System helps ensure that unused drugs do not end up in the hands of anyone else. It also keeps pharmaceuticals out of landfills where the potentially dangerous/toxic chemicals could end up in nature.

If you have expired or unwanted medications that you need to dispose of, ask our Pharmacists where the nearest take back options are or if the Deterra bags would fit your needs. Thanks!

Jason, 
Pharmacy Clinical Program Manager