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Thriving Thursday Nutrition Notes
Issue 6 | Thursday, August 28, 2025
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Hello there!
Johannah here—Your Kearney Registered Dietitian and Certified Diabetes Educator checking in with another edition of Thriving Thursday Nutrition Notes!
High blood pressure is often called the “silent killer” because it usually has no symptoms, yet it quietly raises the risk of heart disease, stroke, kidney disease, and more. Knowledge is power, and this dietitian has some for you today - Lifestyle, including nutrition, can make a real difference.
Here at Evergreen, it's not uncommon for me to track my patient's blood pressure at appointments if they're not already doing so at home. But, why does your dietitian care? Research shows lifestyle habits can reduce blood pressure just as effectively as some medications. My philosophy with any wellness journey is to track as many things as possible to measure the impact of your efforts. So, yes - if you're at risk for high blood pressure, or have been diagnosed in the past, we're going to track it!
Here are a few of the biggest game-changers and how many mmHg they can drop your BP:
Move your body most days = Reduction of 4–9 mmHg
Lose 5% of your body weight = Reduction of 5–20 mmHg (per ~22 lbs lost)
Follow the DASH diet (fruits, veggies, whole grains, low sodium) = Reduction of 8–14 mmHg
Cut back on sodium = Reduction of 2–8 mmHg
Limit alcohol = Reduction of 2–4 mmHg
Manage stress & sleep well = Reduction of 2–5 mmHg
Nutrition Interventions That Work
Food choices are one of the most powerful tools we have for blood pressure. A few key strategies I recommend:
- Lower sodium: Processed foods, sauces, and restaurant meals are the biggest hidden sources. Choosing “low sodium," "no salt added," or even better... flavoring with herbs/spices can make a big impact.
- Boost potassium: Potassium helps balance out sodium. Foods like spinach, potatoes, beans, bananas, and avocados are great choices.
- Eat more plants: The DASH diet isn’t a fad—it’s one of the most researched eating patterns for lowering BP. It’s rich in fruits, vegetables, beans, nuts, seeds, and low-fat dairy.
- Stay hydrated: Adequate fluids help blood vessels stay relaxed.
- Cut back on added sugars and refined carbs: They can increase insulin resistance and inflammation, both of which can push BP higher.
At Evergreen, we not only talk about these strategies, but also track your blood pressure trends so you can see the impact of your efforts over time. Because when it comes to hypertension, lifestyle and nutrition aren’t “extra credit”—they’re part of the treatment plan.
Need help with your blood pressure? For More Information & Scheduling: Reach Out Today
Healthy regards,
Johannah Schrader, RD, CDCES
Owner, Dietitian, and Diabetes Educator
Evergreen Health & Wellness | Kearney, MO
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Upcoming Yoga Offerings
We offer a variety of classes at various times to accommodate the busiest of schedules.
Upcoming Schedule:
Saturday, August 30th
Yoga for EveryBODY | 8:30 am
Monday, September 1st
Evening Unwind | 5:30 pm
Flow & Let Go | 6:45 pm
Tuesday, September 2nd
Sunrise Flow | 6:15 am
Wednesday, September 3rd
Intro to Yoga | 4:00 pm
Power Sculpt | 5:30 pm
Pre-registration and payment is kindly requested to ensure the best experience for all students.
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Scans for Cans Campaign Update
In August, we planned to initiate the Scans for Cans Campaign, and it quickly became evident that there's no reason to rush this! Therefore, the goal has been adjusted to complete 100 health scans (body composition and basic lifestyle risk screening), in exchange for food donations to the Kearney Food Pantry by the end of 2025.
We're still planning to host some open-house clinics at office. Exact schedule coming out soon with online sign up
It's our hope that Scans for Cans speaks to you as a simple, feel-good way to take charge of your health while giving back to your community. Let’s keep Kearney nourished—inside and out.
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