Limits on Oral Potassium in tablets and capsules

The U.S. Food and Nutrition Board (FNB) has established an Adequate Intake (AI) of 4.7 grams/day of potassium in a healthy adult. A tolerable upper limit (UL) was not established for potassium since there was no evidence of adverse effects from a high level of potassium from foods consumed by healthy adults.



Potassium is a food substance and is affirmed as generally recognized as safe (GRAS) by the U.S. FDA (21 CFR 184.1622) (FDA, 2012a). In October 2000, food containing at least 350 mg potassium and 140 mg or less of sodium was approved by the FDA to have the following health claim on product labeling: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke." (FDA, 2012b; NMCD, 2012).



Some experts suggest that a single dose of potassium should be limited to 500 mg, while a total of 1,500 mg daily is considered safe for general supplementation. This is well within the AI level.



The 99 mg. limit on potassium tablets and capsules is based on a remote risk of a pill damaging the intestinal wall if it releases its content slowly. That risk does not apply to liquid forms, or to powders that are mixed with liquids. While higher amounts are allowable, a long warning is required on all potassium products intended for oral ingestion providing 100 mg or more of the mineral in a capsule or coated tablet form: http://law.justia.com/cfr/title21/21-4.0.1.1.2.7.1.7.html

A Call for SCAN Contributors!

As summer starts to close in and back to school activities start up, have you thought about  your business or increasing your online presence during the fall season?  Consider blogging for SCAN to increase your unique visitors and page views to your personal sites or build your online presence! 

We are looking for posts that relate to SCAN's mission and fall within The Academy of Nutrition and Dietetics Social Media Policy.  In addition, we want to promote you with a short biography and links to your social media outlets and/or websites.


E-mail SCAN blog coordinator, Gina at glesako@gmail.com for more information. 

Kettlebells, We’re Kind of a Big Deal

Kettle what? If you’ve walked into a gym lately you’ve probably seen a misshaped looking weight that is round on the bottom with a handle attached on the top. A kettlebell. Despite what you may think, kettlebells are kind of a big deal. Not only are they a staple in almost every gym in the 21^st century but there’s entire workouts focused around kettlebells, actual gyms are named after them (Queen City Kettlebell, Cincinnati, OH) and along with adequate calcium and vitamin D, kettlebells can help increase your bone mass!

Russia, the birthplace of the kettlebell, first appeared roughly 350 years ago. Originally used as handled counterweights to weigh out dry goods on market scales, Russians began swinging and throwing the odd objects around for entertainment and began using them to build muscle and an athletic figure.

So what exercises do I even do with a kettlebell? Glad you asked the list is endless! Some exercises include the kettlebell swing, which is considered the classic and most well known exercise, the hang clean, Turkish get-up, single arm swing, pistol squats, the snatch, and several more. While dumbbells can often be substituted for kettlebells for some exercises, kettlebells tend to be more versatile and more difficult to control as the weight is not evenly distributed as it is in a dumbbell. As you become more advanced in these exercises you can move your way up to the kettlebell with a gorilla head, weighing in at 70lbs. (shown at the top).

So how are kettlebells suppose to help me increase bone mass? Our bones are living tissue, meaning they need stress to stimulate growth.  While you may consume adequate amounts of dietary calcium and vitamin D, you won’t reach your optimal bone mass without proper exercise. The 2016 position statement of the National Osteoporosis Foundation stated that lifestyle behaviors affect 20-40% of adult peak bone mass. In their position statement, lifestyle factors that received a grade A included exercise and calcium intake, while other lifestyle factors such as dairy, protein, smoking and vitamin D received lower grades, implicating that in terms of peak bone mass, these factors are not as significant when compared to calcium and exercise. Weight-bearing exercises, such as swinging that kettlebell, exerts a stress load that bones need to stimulate mineral uptake.

So next time you’re at the gym, walk past the dumbbell rack and head for the gorilla looking kettlebell, after all they’re kind of a big deal.

Sources:

National Osteoporosis Foundation - https://www.nof.org

Food & Nutrition Magazine – May/June 2016 issue

Exercises: 

The 6 Best Kettlebell Exercises

Ultimate Kettlebell Workout

About the Author:

Allison Bokenkotter is a recent graduate of the University of Cincinnati and recently passed the RD exam. In addition, she’s the diversity/national nutrition month chair for the Greater Cincinnati Dietetic Association. 

Quick Oatmeal Bars

No more excuses to skip breakfast with this very simple recipe including bananas, oats, your choice of nuts and dried fruits.

 I am a victim of wanting a quick and easy breakfast on-the-go as I try to get through the door, and to be honest, my granola bar and Greek yogurt routine could be better.  With the new 2015-2020 Dietary Guidelines suggesting we cut our sugar intake to no more than 10% of our total calories, we need to caution added sugar in our processed food products, especially the healthy-looking granola bars and protein-rich Greek Yogurts.

I had been staring at these lonely ripened bananas on my counter and realized they would be better baked in something then added to my overnight oats as a mushy topping.  I came across a wonderful recipe via thekitchn.com for 4-ingredient Banana Oat Bars.  In my version, I ended up using the 3 small bananas and I added in shredded coconut, whole almonds, chia seeds and pumpkin pie spice (I am a New Englander that is obsessed with anything pumpkin flavored).

 Looking back, I would have added the vanilla extract which was optional and dried fruits that were included.  In addition, I would have chopped the nuts to make it easier to cut than rather it looking like a square of trail mix.   Take a look and let me know your thoughts and creative modifications!

•3 small, ripe bananas (2 large also works), peeled

•2c Rolled Oats

•1/2 t salt

•1/4c almonds, or nuts of choice (recommend chopped)

•1 T chia seeds

•1/4c shredded coconut

•sprinkle of nutmeg or pumpkin pie spice •Would recommend 1/4c dried fruit to add more flavor, i.e. raisins, dates, or apricots would be delicious

Preheat your oven to 350 degrees F and set aside a 9 x 9 baking dish (lightly greased).

Start mashing the bananas in a bowl until it becomes a smooth liquid (I used a large fork).  Then mix in the the remaining ingredients; hold off on the nutmeg if you plan to use as just a topping when the mixture is formed in the pan.  Make sure to pat the oat mixture until it is flat in the pan.  Bake for 25-30 mins or until golden brown on the sides.  Set aside after they are cooked to your liking and then cut into squares once cooled. For a protein bonus, I spread one 1T nut butter on top.  Enjoy!

About the Author:

Kathryn Pfeffer is an RDN in Boston and writes her own blog at http://onehungrybunny.com where she shares her culinary adventures bite by bite.  She is an experienced clinical dietitian in an acute and rehabilitation hospital in the Boston area and recently completed her first marathon in May. 

August Twitter #SCANchat goes for the Gold

It's time for another #SCANchat, happening tomorrow night (Thurs. August 4th) at 8 pm ET on Twitter.  Catch us on @SCANdpg!