Potassium:Are You Getting Too Much

We all need potassium for our bodies to function properly, however, getting too much can do harm especially with the elderly. Do you know what your levels are and how much potassium you need?

Bananas are high in Potassium

If you have high blood pressure, reducing your sodium intake is fantastic but according to Colorado State University, “Newer evidence suggests that dietary potassium may play a role in decreasing blood pressure. Potassium is involved in nerve function, muscle control and blood pressure. A diet low in potassium and high in sodium may be a factor in high blood pressure. Increasing potassium in the diet may protect against hypertension in people who are sensitive to high levels of sodium.”

American Heart Association gives us the following list of Potassium rich foods for those who need it:

• Sweet potatoes
• Potatoes
• Greens
• Spinach
• Mushrooms
• Lima beans
• Peas
• Bananas
• Tomatoes, tomato juice and tomato sauce (look for low-sodium versions)
• Oranges and orange juice
• Cantaloupe and honeydew melon
• Grapefruit and grapefruit juice (talk to your healthcare provider if you're taking a cholesterol-lowering drug) 
•  Prunes and prune juice
• Apricots and apricot juice
• Raisins and dates
• Fat-free or low-fat (1 percent) milk
• Fat-free yogurt
• Halibut
• Tuna
• Molasses 

The recommended dose of potassium for adults is 4.7 grams or 4700 mg. and getting the potassium in our diets for most people is easy, however for some, especially the elderly too much potassium is harmful.

According to one of my clients, which asked to remain anonymous, here is what they face on a daily basis. “We have battled electrolyte imbalance in my mother for the past two years as her kidney and heart function decline, resulting in hospitalizations and rehab in nursing homes. That care always restores her mental clarity and strength because there she must adhere to the proper diet and hydration. The solution for her is a very well monitored low-sodium, low-potassium, high protein diet with six cups of liquid daily, but it is extremely difficult for my mother and stepfather to comprehend the critical importance of this or accept the dietary restrictions. It means changing a very established lifestyle. The most troubling result of not following the diet and staying hydrated has been the impact on her mind. She becomes confused and at worst, combative with dementia-like symptoms, which sometimes has been followed by a TIA or stroke, or more damage to her heart. When she eats and drinks correctly, her physical strength, mental sharpness and disposition improve."

STOP EATING THESE FOODS HIGH IN POTASSIUM:

• Raisins
• Any kind of potato
• Lima beans and pinto beans
• Tomatoes or tomato sauce or ketchup
• Squash
• Spinach
• Prunes
• Bananas
• Red beets
• Cantaloupe or muskmelon
• Oranges and orange juice

LOW POTASSIUM FOODS YOU CAN HAVE:

• Apples, apple juice, applesauce
• Apricots
• Blueberries
• Cranberries, cranberry juice cocktails
• Fruit cocktail
• Grapes, grape juice
• Canned Peaches (not fresh)
• Canned Pears
• Plums
• Raspberries
• Watermelon
• Cabbage
• Cauliflower
• Cucumber
• Green beans
• Lettuce, all types
• Mushrooms
• Onions
• Radishes

It is important to pay attention to our bodies. If things are not right, see a doctor and follow the instructions they give you. The restrictions are not to punish you, instead to make you healthier. Potassium: Are you getting too much?

Tomato Basil Soup from Garden Fresh Vegetables

Tomatoes and Basil are both high in vitamin K however, for me that isn’t the best part of eating the two. When you combine garden fresh tomatoes and basil, they make a fantastic soup that you will enjoy in the summer months as well as in the winter. Plan on making a large batch of soup and either freezing or canning it.

According to Dr Andrew Weil, “Vitamin K is an essential nutrient necessary for blood clotting - it regulates normal blood clotting by helping the body transport calcium. Vitamin K may also be helpful for bone health: it may reduce bone loss, and decrease risk of bone fractures. It also may prevent calcification of arteries and other soft tissue.”

And The World’s Healthiest Foods add, “The eugenol component of basil's volatile oils has been the subject of extensive study, since this substance can block the activity of an enzyme in the body called cyclooxygenase (COX). Many non-steriodal over-the-counter anti-inflammatory medications (NSAIDS), including aspirin and ibuprofen, as well as the commonly used medicine acetaminophen, work by inhibiting this same enzyme. (In the case of acetaminophen, this effect is somewhat controversial, and probably occurs to a much lesser degree than is the case with aspirin and ibuprofen). This enzyme-inhibiting effect of the eugenol in basil qualifies basil as an "anti-inflammatory" food that can provide important healing benefits along with symptomatic relief for individuals with inflammatory health problems like rheumatoid arthritis or inflammatory bowel conditions.”

Do not reach for the aspirin or ibuprofen bottle simply eat more tomatoes and basil.

Ingredients needed for Tomato Basil Soup:

• 2 Tbsp olive oil
• 3 Cups diced onions
• 6 Tbsp fresh minced garlic
• 6 Cups red or yellow tomatoes roughly chopped
• 4-14 ounce cans vegetable broth
• 1- 8 oz can tomato paste
• 6 Tbsp chopped basil
• Salt & Pepper to taste
• Juice of half a lemon, approx ¼ cup
• Saucepan
• Blender
  

Instructions to make Tomato Basil Soup:

1. Head out to the garden and gather the tomatoes, onions, garlic and basil. The fresher the vegetables the better the soup will taste. Wash and dry the vegetables. Chop the onions and garlic.
2. Take a saucepan, heat the oil for a minute or two.  Sauté the onions and garlic until soft, but not brown. While the onions are sautéing, chop the tomatoes and basil.
3. Add to the onions, the tomatoes, vegetable broth and tomato paste. Bring to a boil, reduce the heat and simmer for at least 15-20 minutes.
4. Remove from the saucepan from the heat; add the basil and lemon juice. Put it all in a blender; a little at time, mix until smooth.
5. Add salt and pepper, serve up and enjoy.

Tip:

If you don’t have a blender or like a chunkier tomato basil soup, skip the last step.

Canning Diced Tomatoes

Hybrid tomatoes like Viva Italia, Amish paste or Roma are best for dicing.  Of course, you can preserve any tomato but you will have to remove the seeds while dicing. For this reason, picking a meatier hybrid tomato such as Pink or Red Oxheart, Cherokee Purple or Pineapple is a plus.

According to World’s Healthiest Foods, “Lycopene from tomatoes has been repeatedly studied in humans and found to be protective against a growing list of cancers. These cancers now include colorectal, prostate, breast, endometrial, lung, and pancreatic cancers.”

1 cup of tomatoes is only 37 calories and chucked full of vitamin C, A, K, B’s and E. As well as, potassium, manganese, dietary fiber, chromium, folate, copper, niacin, magnesium, iron, and protein.

According to the Purdue University extension office, “Home gardens are a great way to produce healthy, nutritious fruits and vegetables. But healthy eating doesn't have to stop when gardens quit producing. With the USDA Complete Guide to Home Canning and other food preservation publications now available at The Education Store, you can preserve the healthy, home-grown nutrition you value and make it available all year round."

Canning diced tomatoes are great when making tacos and burrito’s. So even in the wintertime you have the taste of summer.

Supplies needed for Canning Diced Tomatoes:

• Canning lids, rings and jars
• Sharp knife
• Large pan or graniteware canner
• Wet paper towel
•  Hand towel

Instructions for Canning Diced Tomatoes:

1. Pick from the garden; firm, ripe, meaty, tomatoes.  You want to can them as fresh as possible. If you are not growing them in your garden buy them from a local supermarket, farmer or farmers market.
2. Buy the canning lids, rings and jars from the local supermarket, farmers market or Wal-mart.  Make sure to look at the package and buy the right size appropriate for the jars. Some are wide mouth lids and some are regular lids.
3. Wash the tomatoes real well to remove any dirt or pesticides that might be on them. Even if they are organic, they still need washed.
4. With a sharp knife, dice the tomatoes in pieces appropriate to the recipes you will be using them. The variety and size of tomato will determine how many pieces you get per tomato.
5. Wash the canning jars, in hot soapy water, even if they are new, right out of the store packaging.
6. Get the large pan or granite ware canner, for the water bath or canning procedure. Heat enough water to cover your jars.
7. Fill the jars with the diced tomatoes leaving ½ inch to an inch head space. Fill the jar with hot water. Wipe off the lid or mouth of the jar with a wet paper towel, it is necessary for the mouth of the jar to be clean for the jar to seal.
8.  Put the lid and ring on the jar, and snug tight.
9. Put your sealed jars of diced tomatoes into the hot water, this is the water bath. Put the lid on the pan and boil for at least 15 minutes but no longer than 20 minutes, cooking them to long will make them mushy.
10. Take the jars out of the hot water, being very careful, set them on a hand towel to cool and seal.

Other vegetable preservation posts: How to Can Tomato Juice and How to Can Green Beans

How to Can Tomato Juice Using Water Bath Method

Do you have tomatoes growing in your garden and are there too many tomatoes to eat fresh?  We do! Therefore, in this bad economy processing and canning tomato juice to enjoy this winter simply makes sense. It is possible to freeze tomato juice, however, if you do not have a deep freezer to hold it canning using the water bath method is the way to go. This is how to can tomato juice using the water bath method.

Supplies needed for canning Tomato Juice using the Water Bath Method:

 

• Fresh tomatoes
• Ricing/milling machine
• Canning jars, quart or pint jars
• Appropriate size canning rings/lids
• Large pot for water bath

Instructions on canning Tomato Juice using the Water Bath Method:

 

1.  First thing to do is head out to the garden and pick your tomatoes. You want to process them as fresh as possible. If you are not growing them in your garden, buy them from a local farmer or farmers market.

2.   Buy canning lids and rings. Make sure and get the right size appropriate for the jars. Some are wide mouth some are regular.

3.  Wash your tomatoes well. Cook and rice/squish them into tomato juice.

4.  Get out a large pan for your water bath or canning procedure. Heat enough water to cover your jars.

5.   While the water is heating, fill your clean canning jars with fresh hot tomato juice. Do not fill the jars to full. Leave ½ inch to an inch headspace.

6.   Wipe off rim of the jar with a wet paper towel. You want a clean rim to make sure the jar seals.

7.  Rinse or soak in hot water the canning lids.

8.  Put the canning lid on and snug the ring tight.

9.  Put the jars of hot tomato juice into the hot water. This is the water bath. Put the lid on the pan and let it boil for at least 30 minutes. I usually let it boil a bit longer just to make sure there are no germs and I get a good seal.

10. You now have successfully canned tomato juice for the winter months using the water bath method.

How to Make Hobo Dinners

During family camp 2012

It's officially hobo dinner and camping season. Have you ever made a hobo dinner at your camp-outs? Well our family does, and has many times. It has been an annual meal for our camp-outs followed with smores for dessert. Over the camping years, your size and age may change however, something's never change and that is a hobo dinner.

 When the Sister 6 is on their annual camping trip we make hobo dinners and it is usually based on what diet the girls are on, however, even with the gluten issue making a hobo dinner is easy. Our hobo dinners typically have chicken breast or ground turkey, potatoes, carrots, onions, green peppers, green beans; basically the vegetables that are fresh and coming out of our gardens. At times we may corn, zucchini and or basil/oregano. There is NO rule of thumb, design them for your family.
 

1. Since we are camping, wash all the veggies, take them outside set at the picnic table and slice and dice the veggies and meat in bite sized pieces. Maybe a veggie per paper plate.
2.  Evenly divide the mixture between the extra large sheets of heavy aluminum foil,  roll up the edges tightly. If your foil is cheap you may choose to wrap each packet again as you do not want it to fall apart in the hot fire.
3. Cook in the hot coals of a campfire until the chicken is opaque and the potatoes are tender, around 40 minutes. 
4. Remove from the fire, being very careful, unfold and top with cheese. 

Hobo dinners are easy to make, to clean up and delicious.  If you have never made a hobo dinner, at your camp-out, this is the time to start.