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Recent Articles from the Remarkable Staff throughout our
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March 20, 2019
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: mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007 medlineplus.gov/depression.html Jason, Pharmacy Clinical Program Manager...
Our Family Table – Sharing Our Kenyan Culture Through Food
March 4, 2019
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
February 13, 2019
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...
February 8, 2019
Happy Valentine’s Day! It’s the perfect day to show your loved ones how much you care by sending a card or flowers or just making a nice romantic meal at home. I usually try to make something easy because I don’t want to spend the entire night cooking. I’d much rather spend it enjoying each other’s company! So, I found a recipe that I thought would be perfect for the evening because I love seafood. Each year I usually have some kind of either seafood or steak and this year I wanted to try something different so I decided to make scallops instead of the usual lobster or crab legs. This Buttery Garlic Scallops recipe I found is perfect because not only is it very easy to make but it tastes so delicious! I always like to have a side salad with my pasta dishes, and I also wanted this to be a quick and easy recipe. I knew I hit the jackpot when I came across this Beet Salad recipe! It is so quick to put together and I just love beets! The honey and orange juice dressing adds the perfect touch of sweetness to it too. Now all you have to do is serve a great bottle of wine with the meal to top it off. There is a newer wine called “Federalist” and it is a Zinfandel and it goes great with this meal. This is one of my all time favorite wines! Last but not least you just have to stop into anyone of our Bakery Departments for your Valentine’s Day treats! They have so many Valentine’s Day themed goodies including sugar cookies, heart shaped cakes, giant cookies, dream bars, and more! And you can even get them personalized with custom messages or designs, just ask any of our bakery staff and they’ll help you out! What a perfect meal for a perfect evening! Happy Valentine’s Day and enjoy! Jayne, Coborn’s, Inc. Merchandising Specialist Team Manager – Bakery & Deli ...
Understanding Intermittent Fasting
January 30, 2019
Intermittent Fasting 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: Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 2017; 37: 371-393. 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. Ganesan K, Habboush Y, Sultan S. Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus. July 2018; 10(7): e2947....
January 23, 2019
It’s time for some football and time to start planning your Big Game event! Weather it’s at your house or if it’s potluck at a friend’s house, appetizers are a must. Sometimes I think it’s more about the food than it is the football game but that’s ok, because who doesn’t love a great spread of food along with a great group of friends to have fun with? Don’t forget to grab plenty of chips, pretzels and crackers… You definitely don’t want to run low on those during the game! And maybe a few cupcakes or cookies as well for anyone with a sweet tooth. I’ve already started planning my menu and here are a few easy recipes that I plan on making for the game. Mexican Buffalo Chicken Dip | Broccoli Cheese Spread | Honey Glazed Meatballs Enjoy the game and here is hoping your favorite team wins the big one!!! Jayne, Coborn’s, Inc. Merchandising Specialist Team Manager – Bakery & Deli...
How to Properly Dispose of Your Medications
January 14, 2019
How to Properly Dispose of Your Medications 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...
Happy & Healthy in the New Year
January 1, 2019
Getting a Happy and Healthy Start to the New Year We may have just found the key to happiness—a daily dose of fruits and veggies. We are all well-aware that fruit and veggie consumption has been linked to various health benefits such as lowered risk for heart disease, cancer, and high blood pressure, but did you know that science has found that people who eat more fruits and veggies are actually happier, have increased life satisfaction, and better mental well-being?1 Researchers from the University of Warwick analyzed dietary habits of 80,000 British women and men.1 Over a 24-month period, it was found that extra servings of fruits and veggies led to increased happiness levels and that consumption of 7-8 servings per day led to the happiest people. Just how much happier are these individuals? According to the study, if an individual went from eating no produce to eating eight servings per day over the 24-month period, they experienced a 0.24 increase on average in their happiness score (scored 1-10). Although that may not sound like a large boost, the increase can be compared to the feeling of going from unemployed to employed.1 With just 1 in 10 adults meeting the recommendations for fruit and veggie consumption, researchers (and dietitians alike) hope this added benefit of fruit and veggie intake, increases people’s motivation to consume more.2 With health-related New Year’s Resolutions in full-gear, this is the perfect time to add more fruits and veggies to your diet. Look for creative ways to boost your consumption, such as adding seasonal produce to classic Midwest dishes. Try one of our team’s favorite easy breakfast recipes: Apple Cranberry Oatmeal Bake. Looking for more ways to boost your fruit and veggie intake for you and your family? Check out these kid-friendly recipes Fruit Kabobs Zucchini Energy Bites Apple Cinnamon Overnight Oats or head on over to our Dietitian’s Corner for all of our latest recipes, articles and resources! Happy and Healthy Eating, Emily, RD, LD 1News & Events. Retrieved December 29, 2017, from https://warwick.ac.uk/newsandevents/pressreleases/7-a-day_for_happiness/ 2CDC Newsroom. (2017, November 16). Retrieved December 29, 2017, from https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html...
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