10 Foods High in Potassium

• By Ariana Marini

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1 / 11   What’s the Big Deal About High-Potassium Foods?

High-potassium foods are an essential part of any balanced diet: The mineral helps to regulate your body’s fluid levels, aids in muscular function and waste removal, and helps keep your nervous system functioning properly. Potassium also helps reduce blood pressure in people with hypertension and lowers your risk for stroke. A deficiency in potassium can cause fatigue, insomnia, depression, muscular weakness, and many cardiovascular issues. Though people with kidney problems should avoid eating too many high-potassium foods, most adults should intake about 4,700 milligrams a day. Here are 10 high-potassium foods to help you reach that number.

2 / 11   Potatoes

Whether they’re red, white, or sweet, potatoes can be a great source of potassium; about 900 mg of the nutrient can be found in just one medium Russet potato. These popular complex carbs are also high in vitamin C, vitamin B6, iron, and fiber (especially in the skin). Refrain from frying your potatoes; baking potatoes is arguably one of the healthiest ways to prepare them, but make sure to avoid adding fats such as sour cream and melted cheese. Opt for a dollop or two of homemade hummus or guacamole instead.

3 / 11   Sun-Dried Tomatoes

Fresh tomatoes contain potassium, though you’ll get even more from tomatoes in other forms like tomato paste, tomato sauce, and even sun-dried tomatoes, which contain more than 1,800 mg of potassium per cup (or around 40 percent of your daily recommended amount). Low in fat (when not packed in oil, or drained), sun-dried tomatoes are also high in fiber, protein, and vitamin C and help to promote both digestive and immune system health. They make a delicious addition to salads and sandwiches, and can be a great topping for pizza night with the kids.

4 / 11   Kidney Beans

If you enjoy kidney beans, finding more ways to add them to your meals may be just what you need to get more potassium into your diet. “Kidney beans are a great source of potassium, with more than 600 mg per cup,” says Frances Largeman-Roth, RDN and New York Times best-selling author. “They’re also high in fiber.” She recommends adding them to your salads or mashing them up with salt and pepper to use as a burrito filling. Other beans high in potassium include white beans, lima beans, pinto beans, and soybeans (edamame).

5 / 11   Dried Fruits: Apricots, Peaches, and Figs

For a great potassium-rich snack that can also satisfy a sugar craving, try dried apricots. Apricots are actually most beneficial to your health when served dry, or dehydrated, which causes nutrient levels to become more concentrated. Just one cup can get you about one-third of the recommended daily potassium level, or about 1,500 mg. If dried apricots aren’t your thing, try dried peaches, raisins, or dried figs, which are also high in potassium and available all year round.

6 / 11   Bananas

If you’ve heard about any potassium-rich foods, you probably know that bananas are a good source, containing more than 400 mg of potassium each. Bananas make a healthy high-energy snack – more beneficial to athletes than sports drinks, according to at least one study. Aside from energy and potassium, bananas are also a good source of fiber and vitamins B6 and C. For other high-potassium fresh fruits, enjoy cantaloupe, kiwi, oranges, and strawberries.

7 / 11   Avocado

If avocado isn’t a staple in your house yet, you should probably start adding it to your grocery list. This nutrient-dense food is rich in potassium – containing 975 mg in one avocado – as well as vitamins and heart-healthy fats, plus is naturally free of sodium and cholesterol. Luckily, avocado is so versatile that you can incorporate it into any meal of the day. For breakfast, try adding it to your morning smoothie. Largeman-Roth recommends using one of her favorite avocado recipes from her cookbook, Eating in Color. “You blend ½ avocado with ½ banana, ¼ cup low fat vanilla yogurt, ¼ cup ice, 1 cup coconut water, 1 teaspoon of agave nectar, and ¼ teaspoon ground cinnamon,” she says. If you’re vegan, you can still enjoy this recipe by skipping the vanilla yogurt.

8 / 11   Fish

Fish lovers, rejoice: Most fish will give you at least 10 percent of the recommended daily amount of potassium. Certain fish — like wild salmon, tuna, halibut, flounder, and Pacific cod— are better sources than others; a 3-ounce piece of wild Atlantic salmon contains around 500 mg of potassium. Most fish are also rich in omega-3 fatty acids and vitamin D. Make sure to purchase varieties that contain low or no mercury, and avoid breading or frying. In addition to seafood, red meat (including lean beef), chicken, and turkey are also high in potassium.

9 / 11   Acorn Squash

You may not think of it that often when preparing meals, but acorn squash is a food rich in fiber, antioxidants, vitamins, and minerals — especially potassium, with one cup of cooked squash containing almost 900 mg. Steaming or roasting it keeps you from adding any unnecessary fat. “Cut it in half, scoop out the seeds, slice it into rings, and roast it with a little salt, pepper, and brown sugar,” Largeman-Roth says. “It gets so tender and sweet. Kids will love it — and they can eat it like a slice of watermelon!”

10 / 11   Milk

Though fruits and vegetables are among best food sources of potassium, dairy products can also help add the mineral to your diet. A cup of whole milk has more than 300 mg of potassium, while the same amount of nonfat milk contains almost 400 mg (in general, the higher the fat in the milk, the lower the potassium levels). Yogurt contains between 350 and 500 mg per cup, depending on the variety – yet another reason to make protein-packed yogurt a part of your healthy breakfast or snack.

11 / 11   Dark Leafy Greens

Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has more than 800 mg of potassium per cup; bok choy, which contains around 600 mg per cup when boiled, and Swiss chard, which has almost 1,000 mg per cooked cup. Leafy greens are a nutritional powerhouse – low in calories and high in a plethora of vitamins and minerals – so you can feel good about eating them every day.

“Funny” Is No Laughing Matter

By Donna Gibson

Published Dec 19, 2013

“I don’t feel right!” Don said.  My husband, who has type 2 diabetes, had just walked back in our front door, after having gone into town to do some Christmas shopping. Or so he said. He only came back with gifts from one store. He felt “funny,” he said, afraid to drive. Which was odd, since I’d only fed him a few slices of whole grain toast with butter and a glass of milk before he left, nothing that would bring on the “funny feelings” about which diabetics often complain.
“Funny” in our home is no laughing matter. It’s how my husband feels when he’s not being active or when he’s eaten something he shouldn’t have eaten. I suspected foul play–a soda, maybe some greasy fries, eaten in secret, as diabetics often do–and called him on it. “Quit preaching to me,” he said.
As a caregiver, I prepare the majority of our healthy meals from home, but that doesn’t mean Don doesn’t sneak in something greasy and juicy when I’m not looking. The “funny feelings” he describes occur when his glucose is off balance. The hard part for me is trying to walk those fine lines between caregiver and scold, wife and caregiver, friend and foe. He’s nearly sixty years old, and we’re still figuring out this dance.
The other night, while I was preparing dinner, Don was working on his train platforms that we put up each year during the Christmas season. But then suddenly he was sitting in front of the TV, feeling “funny” again. I’d suggested a healthy snack, but I suspect he grabbed a Mountain Dew and a piece of dark chocolate from his secret stash in his car. He was so out of it, I grabbed the camera and took a photo. Maybe if he sees himself during these unfunny “funny” moments, particularly now, during the sugar-laden Christmas season, he’ll think twice about indulging in sugar.
At least I hope so. I don’t like being the scold. I suspect Don doesn’t love it either. He’s only had diabetes for a year. He’s probably still in the denial stage of the illness. It’s hard on him, but it’s hard on me, too, and I’m not sure what the solution is other than to keep reminding him of all the things that can go wrong if he doesn’t heed his body’s warnings. I’d like to keep him around. And I hope 2014 will bring a bit more discipline, a bit less “funny,” a bit more fun: the real kind.
Merry Christmas, everyone.

10 Healthy Foods That Boost Energy

• By Karen Appold
• Reviewed by Niya Jones, MD, MPH

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1 / 11   Look to Your Menu for an Energy Boost

When your energy is low, you may instinctively reach for a cup of coffee or a handful of candy to provide a quick boost. Unfortunately, the effects of both are short-lived and can set you up for a crash. The key to a snack that will provide lasting energy is one that's rich in protein, fiber, and complex carbohydrates. Here are 10 of the best options: Some are great as on-the-go snacks, while others are smart choices for a lunchtime meal that will power you through the afternoon

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2 / 11   Almonds

Almonds are a superstar in the snack world, as they contain important nutrients like magnesium and B vitamins that help convert food to energy. "Research shows that people with low magnesium levels tend to tire more quickly during exercise due to magnesium's role in energy metabolism," explains Rachel Berman, RD, CDN, author of Boosting Your Metabolism for Dummies. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration. Stick to one serving — 1 ounce, or about 23 nuts — to keep calories in check

3 / 11   Air-Popped Popcorn

Whole-grain carbohydrates are a snack with staying power. "Thanks to fiber, whole grains help prevent the blood-sugar crashes that happen after consuming refined or simple carbohydrates," Berman says. Popcorn is a smarter pick than crunchy snacks like chips since it's a whole grain that's low in calories — as long as you don't douse it with butter, salt, or oil. It also provides volume and so tends to keep you satisfied longer than chips and crackers. Ditch flavored microwave popcorn and try popping your own kernels, then season them with herbs and spices.

4 / 11   Peanut Butter

Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood-sugar levels stable. Instead of covering your morning toast with butter or jelly, which are devoid of protein and fiber, top slices with an all-natural nut butter that contains nothing but nuts, Berman suggests. Just be sure to avoid brands with added sugars, and stick to a 2-tablespoon serving.

5 / 11   Salmon

Salmon isn't called a "brain food" for nothing. The rich-tasting fish earns the moniker from its omega-3 fatty acids: nutrients that have been found to improve memory and reduce depression, as well as boost energy and mood, Berman says. The healthy fats also make salmon a smart choice for your heart, as they help lower blood pressure and bad cholesterol that can raise your risk for cardiovascular disease. Plus, the high protein count promotes satiety, which makes it a great energizing dinner option for those trying to lose weight.

6 / 11   Bananas

Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, B vitamins, and potassium — nutrients that promote sustained energy and muscle function, Berman says. Bananas are particularly appealing as a pre- or post-workout snack. Pair a banana with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein — a combo that also makes a great breakfast to start your day.

7 / 11   Kale

Skip iceberg lettuce and add an energy-boost to your salad by using nutrient-rich kale as a base. Kale is also great sautéed as a side dish, chopped into soups, and tossed with whole-wheat pasta. Kale contains the amino acid L-tyrosine, which helps give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable, says Berman.

8 / 11   Oatmeal

Ask any nutritionist for healthy and simple breakfast ideas, and oatmeal is sure to make the list. It's high-fiber content is the reason it's such a filling meal that provides lasting energy. Because fiber takes so long to digest, having oatmeal for breakfast will power you through the entire morning, compared to a breakfast of white toast and jelly, explains Melinda Johnson, MS, RD, and president of The Arizona Academy of Nutrition and Dietetics. With stable blood-sugar levels, you'll feel energized and focused without feeling the need to down another cup of coffee.

9 / 11   Pistachios

Powerhouse pistachios have a combination of protein, fiber, and heart-healthy monounsaturated fats that adds up to a perfectly satisfying snack. Pistachios' rich protein content makes them an ideal food for energy all day long, says Kari Kooi, MS, RD, a dietitian at Methodist Hospital in Houston. Though nuts are calorie-dense, 25 pistachios have only 100 calories, and the fact that you have to remove the shell slows you down and prevents overeating.

10 / 11   Hummus

Hummus is a Mediterranean dip with only a few simple ingredients — puréed garbanzo beans, sesame-based tahini, olive oil, and lemon juice — that all contribute nutrients for energy. The fiber and protein that the beans provide stabilize blood sugar, take the edge off hunger, and boost energy, Kooi notes. When used as a dip for nutrient-rich veggies, such as red pepper strips or carrot sticks, hummus makes a great mid-afternoon snack. You can also use it as a sandwich spread instead of mayonnaise.

11 / 11   Greek Yogurt

When it comes to yogurt, Greek varieties deliver twice the amount of hunger-satisfying protein as regular (with 17 grams per 6-ounce container), making it a super-charged breakfast, lunch, or snack. "The thick, indulgent texture is the perfect canvas for a variety of toppings that can make it even more substantial," Kooi says. Mix in fresh berries and chopped nuts for a nutrient-packed treat. Make sure you select nonfat or low-fat Greek yogurt to keep calories at around 100 per container.

Prediabetes and Cancer: Is There a Link?

By Athena Philis-Tsimikas, M.D.

Published Sep 17, 2014

By Athena Philis-Tsimikas, MD, Special to Everyday Health
A new research study has troublesome news for the 86 million Americans who have a condition known as prediabetes: Not only are you at high risk for developing type 2 diabetes, you also may have an increased risk of cancer.
People with prediabetes have blood glucose levels that are higher than normal, but not yet high enough to qualify as diabetes. A diagnosis of prediabetes includes individuals with impaired glucose tolerance (IGT), impaired fasting glucose (IFG), or a combination of both.
Despite the fact that the number of Americans diagnosed with type 2 diabetes is skyrocketing, the disease does not develop overnight. Instead, blood glucose levels generally increase over time as a result of lifestyle factors, such as poor diet, lack of exercise, and obesity. Aging alone also contributes to decline in beta cell function of the pancreas and onset of diabetes. If this increase in blood sugar isn’t controlled, prediabetes will likely result, followed by full-blown type 2 diabetes within 10 years.
Now, research shows that prediabetes can also raise your risk of developing cancer, according to a study just published in Diabetologia, the journal of the European Association for the Study of Diabetes. The article, a meta-analysis that included a total of 16 studies and 891,426 participants from the US, Europe, Asia, and Africa, shows that prediabetes raises overall cancer risk by 15 percent. Delving deeper into specific types of cancer risk, the analysis found that prediabetes was significantly associated with increased risks of cancer of the stomach and colorectum, liver, pancreas, breast, and endometrium. No significant association was found between prediabetes and cancer of the bronchus amd lung, prostate, ovary, kidney, or bladder.

Know Your Risk Factors

Why would prediabetes increase cancer risk? One factor that stands out is obesity. Being overweight or obese is a main risk factor for diabetes and has been associated with an increased risk of cancer as well. However, the authors of the study addressed this by including a sub-analysis of only studies that accounted for obesity by adjusting for body mass index (BMI). They found that, even after controlling for weight, prediabetes still increased the risk of cancer by 22 percent.
The authors do offer several other possible explanations for the increased risk. Chronic high blood sugar levels, or hyperglycemia, can produce chronic oxidative stress, which is basically a disparity between the body’s production of cancer-causing free radicals and its ability to fight off their harmful effects. Excessive hyperglycemia also can lead to the production of potentially harmful substances known as advanced glycated endproducts (AGEs) that may cause cancer and other diseases.
In addition, say the authors, increased insulin resistance can increase insulin secretion, which can, in turn, promote cancer cells to grow and divide. Third, there could be genetic mutations that predispose individuals to an increased risk of cancer, with one recent study showing that a malfunction in a tumor suppressor gene exposed individuals to increased risk of both cancer and prediabetes.
They add: “It should be noted that metformin — one of several first line therapies available to treat type 2 diabetes — is now considered as having some ‘protective’ anticancer properties. Notably, metformin mediates an approximately 30 percent reduction in the lifetime risk of cancer in diabetic patients.” However, whether this is true in individuals with prediabetes is not yet known; another retrospective cohort study just published this month concluded that use of metformin does not affect cancer risk. More research is needed on this issue.

Change Your Diabetes Destiny

With the number of Americans developing prediabetes (and type 2 diabetes) continuing to rise every year, taking steps to protect your health has never been more important. Having prediabetes does not mean you are destined to develop type 2. By making lifestyle changes to help lower your blood sugar levels, such as losing weight and increasing exercise, you can significantly reduce the risk.
Athena Philis-Tsimikas, M.D., is an endocrinologist and the corporate vice president for the Scripps Whittier Diabetes Institute at Scripps Health in San Diego.

Face-off position

Benefits: Allows for face-to-face intimacy; cozy for long sessions. Sit on a chair or the edge of the bed. She then faces you, wraps her arms around your back, climbs on top, and sits on your lap. Once in the saddle, she can can ride up and down on your penis by pressing with her legs or knees. Want to go faster? Assist by grabbing her buttocks and lifting and bouncing. Now try this: She can sit astride facing you on a rocking chair. Old wooden rockers on hardwood or stone floors provide the greatest variety of good vibes. Hot Tip — His There's lots of room for creativity in this position for stimulating erogenous areas of the upper body, head, neck, and face. If she likes to have her ******s licked, go for it!

Women With Diabetes Report Lackluster Sex Lives

• By Annie Hauser, Senior Editor

Women with diabetes report higher rates of sexual dissatisfaction, a new study finds.

THURSDAY, July 26, 2012 — Diabetes is what stands in between some women and sexually satisfying lives, a survey of more than 2,000 women with and without the condition found.

Researchers at the University of San Francisco report that women who receive insulin treatment to manage their diabetes — a must for all type 1 diabetics and a possible treatment for some people with type 2 — were twice as likely to report dissatisfaction and difficulty achieving orgasm than women without the condition, researchers reported in the journal Obstetrics and Gynecology.
Women with diabetes who do not use insulin injections as treatment were 40 percent more likely to report a lackluster love life than women without the disease. The study did not suss out type 1 versus type 2 diabetics, but because of the average age of diabetes diagnoses, which was not reported in the study, researchers assumed most patients to have type 2.
The biggest issues for insulin-treated diabetic women are a lack of natural lubrication and difficulty reaching orgasm, two factors likely brought on by diabetic neuropathy, or nerve damage that occurs due to poor blood-sugar control. Senior author Alison J. Huang, MD, MAS, of the UCSF Women's Health Clinical Research Center said in a release that this is perhaps the most common sexual side effect in women with the disease. Additional diabetic complications, such as heart disease, stroke, and renal dysfunction can also hamper a healthy sex life.

Type 2 Diabetes and Sexual Health

More than 12.5 million women or 10.8 percent of all women over age 20 have some type of diabetes, the American Diabetes Association reports. This staggeringly high number signifies that more needs to be done to address the sexual health of women with the disease, researchers say.

"Based on this research, clinicians may want to consider assessing diabetic women for sexual problems, particularly among those taking insulin," said lead author Kelli Copeland in a release.
There is a well-established link between diabetes and erectile dysfunction in men due to nerve damage. Diabetic nerve damage typically occurs in the hands and feet, but it can also strike sexual organs, researchers say. For women, the dryness caused by nerve damage can often be treated with a little over-the-counter lubricant. If men have problems with erectile dysfunction due to nerve damage, they should talk to their doctor or diabetes educator about treatments, which can include oral or injectable medications, penile implants, or even surgery.

Type 2 Diabetes and Your Sexuality

• By Marijke Vroomen-Durning, RN | Medically reviewed by Lindsey Marcellin, MD, MPH

People with diabetes often report lackluster sex lives, but sexual dissatisfaction can be treated.

Hero Images/Corbis

Talking about the sexual problems that can result from diabetes is hard, but it is important to realize that they can be helped.

Fast Facts

Individuals with type 2 diabetes may avoid developing complications of the disease by keeping their blood glucose as even as possible.

Autonomic neuropathy, a form of nerve damage that can occur with type 2 diabetes, is likely to blame if you're experiencing poor sexual satisfaction.

There are many options to help men with erectile dysfunction to have an active sex life.

Nerve damage or diabetic neuropathy is one of the most serious side effects of type 2 diabetes, damaging everything from your hands and feet, brain, heart, and more. There are four significant types of diabetic neuropathy, including autonomic neuropathy, which can cause sexual dysfunction. If you're experiencing poor sexual satisfaction with diabetes, autonomic neuropathy is likely to blame. Try these tips to reclaim your love live.

Why Nerve Damage Causes Sexual Dysfunction

Poor glucose control causes diabetic neuropathy, which affects the nerves of the sexual organs.
Explains Gerald Bernstein, MD, director of the Diabetes Management Program at Mount Sinai Beth Israel Medical Center in New York City: “Uncontrolled diabetes can cause damage in blood vessels and nerves, which affects sexual health. Human sexuality is extremely complex, and when you add in high blood sugars, this becomes a problem. Poor blood sugar control has a big impact on the person's sex life.”
For women who experience this nerve damage, the vagina may not be able to produce enough lubrication to allow for easy intercourse and create a cascading number of problems. Sexual problems in women include decreased vaginal lubrication, painful intercourse, and decreased libido or desire, Bernstein explains. A recent study found that women who take insulin injections to treat diabetes are twice as likely to report dissatisfaction and difficulty achieving orgasm as women without the condition. Women who do not treat their diabetes with insulin are still 40 percent less satisfied with their sex lives than women without the condition, researchers reported in the journal Obstetrics and Gynecology.
For men, this may mean that not enough blood flows to the penis to maintain an erection, Bernstein explains. Called erectile dysfunction (ED), this condition is more prevalent in men with diabetes than the general public, and may occur at an earlier-than-average age, too.

Type 2 Diabetes and Sexuality: Finding Solutions

 Individuals who experience sexual dysfunction should speak to their health care provider to discuss treatment options, Bernstein advises. Although sexuality might be difficult to talk about, it’s an important part of a full and healthy life, and sexual problems that result from diabetes can often be helped.

If you are a woman with type 2 diabetes and you are having diabetes-related sexual problems, you can first try over-the-counter lubricants to help overcome vaginal dryness. Choose a water-based lubricant, one that is meant for sexual activity and that won’t erode condoms or a diaphragm. Other forms of artificial lubrication that may be helpful include vaginal suppositories.
If you are a man with erectile dysfunction, there are many options to help you enjoy an active sex life again, including one of the popular ED prescription medications, vacuum pumps to draw blood into the penis, or penile implants.

Type 2 Diabetes and Sexuality: Prevention Strategies

Since some of the problems associated with sexuality and diabetes are related to uncontrolled diabetes, people with type 2 diabetes may avoid developing such complications by keeping their blood glucose as even as possible. “Controlling diabetes through diet, exercise, and medications can help prevent sexual dysfunction,” Bernstein says.
The best way to control diabetes is to:

• Follow the diet recommended by your doctor, diabetes educator or dietitian
• Take medications as directed
• Exercise regularly
• Make sure your blood glucose levels are tightly controlled

Communication is the first step to understanding sexual changes caused by diabetes. If you’re having, or want to avoid, sexual problems because of your type 2 diabetes, talk to your doctor or diabetes educator — and remember that they help patients with these issues every day.