Vitamin K is essential for the proper formation of blood clots in the body. The K in vitamin K, which was discovered by a Danish scientist, comes from the Danish word “koagulering” which means clotting. The liver makes a protein called prothrombin, which is a vital link in the coagulation process. Vitamin K is the forerunner of prothrombin and is used by the liver to make prothrombin. There are a number of medical conditions in which prevention of excessive clotting within the body is desirable. Blood clots within the heart, arteries and veins can lead to heart attacks, strokes and phlebitis. One of the drugs used to prevent clout formation is a blood thinner called warfarin (trade name Coumadin). Warfarin interferes with the formation of prothrombin in the liver. As everyone who takes warfarin knows, they must get a blood test called the prophet prothrombin time (pro-time or P.T.) to be sure of the correct dose of warfarin. Too much warfarin leads to unwanted bleeding. Too little means that clotting is not prevented.

So why is vitamin K in the diet important to a patient on warfarin therapy? Simply because if too much vitamin K is eaten, it interferes with the action of warfarin, thus lowering the PT and making the blood more likely to clot.

Nutrition Facts

The recommended dietary allowance for vitamin K is 65 micrograms for women and 80 micrograms for men. Some of the vitamin K the body uses is produced by bacteria in the digestive tract but most comes from food. With proper food selection, a vitamin K regulated diet can be varied and adequate in all nutrients.

Special Considerations

While taking anticoagulant medications, it is not necessary to avoid vitamin K containing foods all together. Just keep consumption of vitamin K fairly consistent, rather than consuming a lot one day and very little the next. This will allow the medication to work and keep blood clotting function consistent. Regular blood tests to monitor blood clotting time for potential dangerous fluctuations is important. Keeping a food diary can be very helpful in monitoring the potential interaction between diet and medication. If the PT becomes too low check with the physician and keep a record of your own food intake. It may be you’re eating too many vitamin K containing foods.

The esophagus is the tube that carries food from the throat to the stomach. However, it is not just a simple tube. The lower esophagus has a specialized muscle around it that usually stays tightly close, opening only to allow food and liquid into the stomach. It acts to prevent the reflux of stomach acid into the esophagus.

Symptoms occur when the specialized muscle weekends and allow stomach acid to splash up into the esophagus. The symptoms include heartburn, chest discomfort, and bitter fluid flowing up into the mouth. Chest discomfort can occur. If the stomach juice trickles into the breathing tubes, hoarseness, cough and even shortness of breath can occur. This entire problem is called GERD (Gastroesophageal Reflux Disease). A number of factors, including certain foods, may cause lower esophageal muscle to relax, causing GERD.

Nutrition Facts

A diet designed to prevent or reduce acid reflux is usually easy to follow. The basic food groups of cereals, vegetables, fruit, dairy products and meats can be eaten with only a few limitations. So, this diet generally meets the Recommended Dietary Allowances (RDA) of the National Research Council. A vitamin C supplement may be needed if an individual does not tolerate citrus food such as oranges, tomatoes, etc.

Special Considerations

The lower esophageal muscle can be weakened by factors other than food. The following recommendations may be helpful in reducing symptoms:

• Stop using tobacco in all forms. nicotine weekends the lower esophageal muscle.
• Avoid chewing gum and hard candy. They increase the amount of swallowed air which, in turn, leads to belching and reflux.
• Do not lie down immediately after eating. Avoid late evening snacks.
• Avoid tight clothing and bending over after eating.
• Eat small, frequent portions of food and snacks if needed.
• Lose weight if overweight. Obesity leads to increased 3 flex.
• Elevate the head of the bed six to eight inches to prevent reflux when sleeping. Extra pillows, by themselves, are not very helpful.

Diseases of the heart and blood vessels are the number one cause of death in United States. People with hypertension, or high blood pressure, are more likely to develop these diseases. Therefore, is important to try to lower elevated blood pressure.

Hypertension cannot be cured in most cases. It can be successfully managed with lifestyle changes and or medication. Reducing the amount of sodium in the diet can help bring blood pressure levels down.

Nutrition Facts

With proper food selection, a diet for high blood pressure can be very inadequate in all nutrients, including vitamins and minerals.

The Role of Sodium

Sodium, of course, is essential for good health. While American adults average 4,000 to 6,000 milligrams daily, the recommended daily limit for the general public is only 2,400 milligrams. Someone with high blood pressure should consult a doctor to see how much sodium should be consumed daily. As a guide, however, 2,000 to 3,000 milligrams (2-3 grams) is enough.

A common dietary source of sodium is salt. Sodium is one of two minerals that make up salt (the other is chloride). One teaspoon of salt contains a whopping 2,300 milligrams of sodium – an entire day’s supply! But sodium is also hidden in the diet in other foods, mainly processed and packaged food.

What Food Labels Mean with Regard to Sodium

The US Food and Drug Administration has developed these definitions that appear on food packages to assist consumers watching their sodium intake:

• “low sodium” means the food has 140 milligrams or less of sodium per serving
• “very low sodium” means the food has 35 milligrams or less sodium per serving
• “salt-free” means the food has 5 milligrams or less of sodium per serving
• “light in sodium” means the food has at least 50% less sodium then the original version
• “reduced sodium” means the product has at least 25% less sodium than the original version

Special Considerations

Read food labels. Most sodium in the American diet comes from processed foods. Check the nutrition facts label for sodium content. Select foods labeled low sodium, very low sodium, or salt free, and watch out for ingredients that indicate high sodium content. Here’s a clue: any ingredient with the word sodium in it, such as disodium phosphate, monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, sodium nitrite, sodium proprionate, and sodium sulfate means that the food likely has a high sodium content. Baked goods made with baking powder or baking soda may also be high in sodium.

Limit consumption of high-sodium processed foods. These include cured and smoked meats, and some prepackaged, frozen and canned foods, most soups, and condiments.

Remove the salt shaker from the table and make meals tasty and flavorful with herbs and spices. While cooking, experiment with fresh and dried herbs, such as onions, garlic, basil, oregano, parsley, thyme, rosemary, black and red pepper, and onion and garlic powder. These all add flavor without adding sodium.

Beware of salt substitutes. Not all salt substitutes are sodium free. Some contain sodium, but in a lesser amount than regular table salt. Read the labels, and if you take medication for your blood pressure, consult your doctor before using a salt substitute.

Maintain a healthy body weight and exercise regularly. Maintaining a healthy body weight and exercising are both very important in controlling blood pressure. If you are overweight, just a modest weight-loss can significantly improve high blood pressure. Regular exercise with a physician’s approval is important in helping you lose weight and maintain weight loss. This helps keep blood pressure down.

Limit consumption of alcohol. In many people, drinking excessive alcohol raises blood pressure. It is recommended that people with high blood pressure limit alcohol consumption to no more than one ounce per day. That’s about the amount in 2 ounces of 100-proof whiskey, one 8-ounce glass of wine, or two 12-ounce cans of beer.

Eat adequate amounts of potassium rich foods. Potassium, another mineral essential to good health, works in concert with sodium to regulate blood pressure. Studies have shown that people who consume more potassium have lower blood pressures than those who consume less. Rich sources of potassium include many fruits such as cantaloupe, bananas, watermelons, oranges and orange juice, as well as potatoes, spinach and zucchini. (Important note: If taking medication for high blood pressure, such as diuretics, consult a doctor before using salt substitutes that contain high amounts of potassium.)

• Half an apple with two teaspoons of peanut butter.
• An orange and a few dry roasted nuts.
• 10 cashew nuts.
• 10 almonds.
• Two ounces of lean roast beef.
• Half a small avocado.
• Three ounces of cooked, whole-grain noodles with one fresh tomato and a half ounce of hard cheese.
• One seven grain Belgian waffle.
• Four mini rice cakes with two tablespoons of low-fat cottage cheese.
• Three ounces of low-fat cottage cheese and three whole wheat crackers.
• A quarter cup of fat free ranch dressing with mixed raw veggies.
• Six Wheat Thins crackers and two teaspoons of peanut butter (or any nut butter).
• One small baked potato with a half a cup of salsa and two tablespoons of fat free sour cream.
• One third cup of unsweetened applesauce with one slice of whole wheat toast cut into four strips for dunking.
• One half cup of frozen orange juice eaten as sorbet.
• Two large graham cracker squares with one teaspoon of peanut butter.
• Three hand-fulls of unbuttered popcorn seasoned with herbs.
• Four to six ounces of no-fat or low-fat yogurt.
• A five ounce tossed salad with lettuce, tomato, cucumber and a quarter cup of fat free dressing.
• Half a “finger” of string cheese with four whole wheat crackers.

Physical activity can be divided into two types: aerobic and anaerobic.

Aerobic exercise involves large muscle movements over a sustained period of time and includes activities like:

• Running
• Fast walking
• Aerobic exercise class

When you make aerobic activity a part of your regular routine, your heart and cardiovascular system become much healthier.  In addition, your mood improves because exercise relieves stress and tension.

Anaerobic exercise builds new muscle and includes activities like:

• Lifting weights
• Resistance training

Only 20 minutes of anaerobic exercise per day can make a dramatic change in your body’s shape and condition. Muscle mass helps protect bone mass, which is especially important for women.

Tips for Daily Routine

• Do housework yourself instead of hiring someone else to do it.
• Work in the garden or mow the grass. Using a riding mower doesn’t count! Rake leaves, prune, dig and pick up trash.
• Go out for a short walk before breakfast or after dinner. Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route.
• When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Stand up while talking on the telephone.
• Walk the dog…

Starting a Program

Check with your doctor before beginning an exercise program.  Once you get the go ahead, start slowly and gradually work up to longer and more strenuous workouts.  Over training, especially when you’re just starting out, can lead to strains and injuries.

If daily exercise isn’t practical for you, set a goal of exercising four times a week in 30 minute sessions.  You can count minutes of activity that are already part of your day, such as time spent gardening, to achieve a goal of  30 minutes of exercise accumulated throughout the day.

Try parking farther away from your workplace to get a brief walk into daily routine. Take stairs instead of elevators.

Find the exercise that works best for your lifestyle, whether it’s a  gym, on a hiking path or on a playing field.  If you are going to exercise outside, make sure to protect your face and exposed parts of your body from sun damage.

The Power of Muscle

Exercise builds muscle mass and as your muscle mass increases you burn more calories even when you are not exercising.
Each pound of lean body mass burns about 14 calories per day. Each pound of fat tissue only burns about 2 calories per day.

The rate at which your body burns calories when at rest (not exercising) is known as your resting metabolic rate. It’s also referred to simply  as “metabolism”. By increasing your metabolism through exercise, you make the process of losing or maintaining your weight easier.

Building lean muscle mass through exercise can help you reshape your body in the way you desire. Consuming low-fat protein daily can help you build lean muscle mass. Without adequate protein intake, your body will steal protein from your muscles and organs.

Low Back Pain Exercises

Exercise is an important adjunct to your treatment.  However, be sure to follow your doctor’s instructions carefully.  Do not overdo exercise, particularly when beginning.  Start by trying the movement’s slowly and carefully.

If the exercise causes some mild discomfort, which lasts a few minutes, do not be alarmed.  This will disappear as your muscles becomes stronger.  But if pain is more than mild and continues for more than 15-20 minutes, discontinue exercising and speak to your doctor.

Some specific exercises can help your back.  One is to gently stretch your back muscles.  Lay on your back with your knees bent and slowly raise your left knee to your chest.  Press your lower back on the floor.  Hold for 5 seconds.  Relax and repeat the exercise with your right knee.  Do ten (10) of these exercises for each leg, switching legs.

While some exercises are specific for your back, it’s also important to stay active in general.  Swimming and walking are exercises for overall fitness.

Diabetic Leg Exercises (9 of 9 picture displays).
People with diabetes are more likely to develop problems in the legs and feet.  Daily exercise and not smoking can help prevent serious damage.

Walking:  Take a brisk daily walk of ½ -1 hour.  Try to increase the distance every day.

Staircase exercise:  Walk briskly up a flight of stairs using only the balls of the feet.

Stretching the calf muscles:  Lean with the palms of your hands against a wall.  Keep your feet some distance away with the heels firmly on the floor.  Bend your arms 10 times, keeping your back and legs straight.

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1. Fever is a normal body response to infection and a symptom of an illness, not an illness itself.
2. Temperatures of 100-103 degrees are usual with childhood infections and help combat disease.
3. Temperatures of 104 degrees and above may cause convulsions in infants and chills in older children and adults.
4. Sudden changes in temperature can precipitate convulsions in infants (up to 2 years of age).
5. Temperatures of 105 degrees and above if prolonged can cause brain damage.

Facts:

1. A normal temperature is about 98.6° Fahrenheit when taken orally (by mouth).
2. Temperatures taken rectally (by rectum) usually run 1° higher.
3. A normal axillary (under shoulder, in armpit) is between 96.6° (35.9° C) and 98° F (36.7° C). The normal axillary temperature is usually a degree lower than the oral (by mouth) temperature. The auxillary temperature may be as much as two degrees lower than the rectal temperature.
4. Temperatures will register lower after sleeping, becoming chilled, or drinking cold liquids.
5. Temperatures will register higher after exercising, exposure to higher environmental temperatures, and drinking hot liquids.

Treatment:

For high fevers that are difficult to bring down with Aspirin or Tylenol alone, try the following: Alternate Aspirin and Tylenol in the appropriate doses for child’s weight and age every 2 hours.

1. For a child having an elevated temperature (100° or above orally or above 101° rectally), give Aspirin or Tylenol every 3-4 hours. You should take their temperature at least every 2 – 4 hours.
2. Place the child in a tub of lukewarm water and sponge briskly for 15 minutes. If the child’s temperature is still elevated, continue sponging for an additional 15 minutes. Sponge the child no more frequently than every two (2) hours and no longer than 30 minutes at a time. Remember not to chill the child as this will prohibit the fever from going down and may even cause it to rise.
3. A fever does not necessarily indicate a dangerous infection. The child’s temperature regulating mechanism is not well developed and a fever is often higher than one would expect with a relatively minor infection.
4. Follow the doctor’s orders with regard to antibiotics and other medications.
5. Call your family doctor immediately if the child twitches, convulses, or if spots or rash appear.
6. With viral infections it is recommended to use Tylenol instead of Aspirin because of the association of Reeve’s Syndrome with Aspirin.

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Take a few moments right now to check if your home is accident prone.  This convenient list will help you locate potential hazards.  Once located, correct them.  We would rather prevent disabilities than treat them.

Check  the following throughout your home:

• Are electrical extension cords in good condition?
• Are electrical extension cords kept from being stretched across heavily traveled areas of your home?
• Are unused electrical outlets covered or locked?
• Our electrical outlets checked regularly for over loading?
• Do you know how to turn off gas and electricity in case of emergency?
• Are proper size fuses used for replacement rather than pennies or substitutes?
• Our floor surfaces non-skid?
• Are all floor coverings fastened down?
• Are fireplaces screened and protected?
• Our open flames, such as candles, kept away from walls and curtains?
• Do you have smoke detectors in your home,And have you check the batteries lately?
• Is an approved fire extinguisher kept on each floor?
• Do you have emergency phone numbers –police, fire, doctor, utilities handy to the phone?
• Is a sturdy stepladder available for climbing?
• Do interior doors such as those on closets or bathrooms have safety release locks that allow them to be opened from either side?
• If there are small children in your home are open windows securely screened?
• Is lead-free paint used on all objects accessible to children?

Take steps to check stairs and hallways:

• Are stairway approaches kept uncluttered and free of throw rugs?
• Do stairways have strong banisters or railings?
• Are all steps in the flight the same height and width?
• Are all steps kept toys, tools and other objects?
• Are stairs treads or carpeting kept in good repair?
• Is the stairway well-lighted with electrical switches located at top and bottom?
• Are young children protected by gates placed at the top and bottom of stairways?
• Are nightlights provided in hallways, bedroom and bathroom areas?

Know what is cooking in your kitchen:

• Are window curtains out of the reach of the stove?
• Are electrical appliances disconnected when not in use?
• Is there a light over stove and sink?
• Do gas appliances have flue ventilation?
• Are freezer units and trash compactors locked to protect children?
• Are furnaces and flues inspected regularly?
• Are drawers and cupboards kept closed?
• Do you keep knives in a rack or compartment tray?
• Are pan handles pointed away from the edge of the stove and other burners?
• Are all cleaning agents kept on shelves above children’s reach?
• Are grease, water and other spilled liquids or foods wiped up immediately?
• Do you have hot dish holders near the stove?

Check your bedroom:

• Is a light within easy reach of the bed?
• Are room heaters turned off at bedtime?
• Do you keep your room properly ventilated when using a room heater?
• Is your infant’s mattress firm and the bed free of pillows and loose blankets?
• Are small children’s clothes checked for pins and detachable decorations which could be swallowed?
• Are used plastic bags destroyed or kept out of children’s reach?
• Do all family members refrain from smoking in bed?

Clean up any bathroom hazards:

• Are non-skid bathroom mats used in bathtubs and shower?
• Are all medicines kept in locked cabinets out of the reach of children?
• Are medicines for “external use only” labeled as such and kept separate from others?
• Do you discard prescription drugs after their use has ended in a place where children, teenagers or other people cannot retrieve left over drugs?
• Have hand grips been installed by the shower, tub and toilet, especially if used by elderly or disabled persons?
• Are infants and toddlers watched at all times when in the bathtub?
• Are all electrical appliances kept away from water and unplugged after use?

Congratulations for every “yes” answer.  

For every “no” answer, please correct the problem immediately.

You’ll be making your “Home Sweet Home” a “Home Safe Home.”

Research shows that most ulcers of the stomach and the duodenum develop because of infection with Helicobacter pylori. Bacteria weakens the protective mucous layer of the stomach. This allows acid to seep in and injure the underlying stomach cells.

Historically, the bland diet has been used in peptic ulcer disease (PUD). With the introduction of H2 inhibitors for the treatment of PUD, the use of diet has been questioned. In addition, there is growing evidence that most ulcers are associated with the microorganism called Helicobacter pylori, which is usually treated with bismuth-subsalicylate, tetracycline or ampicillin and metronidaxole.

Gastric irritants include: caffeine, alcohol, aspirin, non-steroid anti-inflammatory drugs, smoking.

GERD is Gastroesophageal Reflux Disease – It occurs when gastric contents reflux into the esophagus (swallowing tube to the stomach.) The most common symptoms are heartburn, regurgitation, dysphagia (difficulty swallowing or the feeling that food is “sticking” in your throat or chest) and chest pain. GERD is a chronic disorder whose management requires lifestyle and dietary changes often combined with drug therapy.

Modifications include: Weight loss if overweight, avoid tight clothing in the abdominal area, meal consistency, maintain upright posture while eating, stop smoking if applicable. Avoid fatty foods, chocolate, alcohol, tomato products, citrus juices, coffee*, spearmint and peppermint.

Elevate the head of the bed 6 inches and avoid eating at least three (3) hours before reclining or going to bed.

Alcohol, citrus fruits, tomato products and mint irritate the already sensitive esophageal mucosa. High fat foods decrease the lower esophageal sphincter (LES) pressure and delay gastric (stomach) emptying. Both are ideal situations for reflux of gastric contents. Chocolate also relaxes the LES and delays gastric emptying.

*Controversy exists over the effect of coffee on reflux since caffeine itself has no effect on LES pressure. Some studies have shown that coffee after a meal affects LES pressure. GERD is most likely a result of the meal and not the presence of coffee.

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To calculate body mass for children and teens 2 to 19 years old, please visit cdc.gov, a trusted affiliate.

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Fun Food Tips … Did you know?

Choosing pretzels out of a vending machine instead of potato chips can save 9 grams of fat.

Starting a meal with a glass of water will curb your appetite.

A root beer float made with 1/2 cup of low fat ice cream and 8 oz. of root beer has only 3g of fat!

Fortune cookies are usually fat free!

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