05/02/15- Paula's Healthy Living Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 3. May 2015 06:19


Experts recommend that Americans get 4,700 milligrams a day of potassium.  Fruits and vegetables are a great source of potassium.  Potassium is known to counteract the negative effects of sodium.  http://www.cincinnati.md/oh/cincinnati/con-article/654763/potassium/study_potassium_boosts_heart_health_salt_harms_it.htm . 

Lona Sandon says, "The DASH (Dietary Approaches to Stop Hypertension) diet does just that and has been around for quite some time now," she stated. "It encourages people to eat more foods high in potassium (fruits, vegetables, low-fat dairy) while eating less sodium-laden foods."

Sandon noted that this is consistent with the Dietary Guidelines for Americans. It encourages eating more fruits and vegetables while reducing foods high in sodium.  They have proven a link between lower levels of potassium and high levels of salt leading to higher risk of cardio vascular disease..

Athletes also may need more potassium to replace that lost from muscle during exercise and the smaller amount lost in sweat. Low potassium can cause muscle cramping and cardiovascular irregularities.

Taking potassium supplements is generally not recommended for people with high blood pressure. Instead, a variety of potassium-rich foods should be eaten daily.

Some of the best ones are:

*IOM- percent of the daily intake (4700 milligrams) recommended by the Institute of Medicine (IOM)

-clams (4 oz. cooked)                            170 cal.             15% *

-yellow fish tuna or halibut                     160 cal.             14%

-acorn squash (1/2 cup cooked)             55 cal.              10%

-lima beans (1/2 cup cooked)                 110 cal.             10%

-adamame shelled                                 130 cal.             10%

-spinach (1/2 cup cooked)                     20 cal.              9%

-fat free plain yogurt (6 oz.)                    100 cal.             9%

-banana(1)                                             105 cal.             9%

-cantaloupe (1/4)                                   45 cal.              8%

-raisons (1/4 cup)                                  110 cal.             6%

-apple                                                   95 cal.              4%

-romaine lettuce (1 cup raw)                   10 cal.              3%

Potassium, as part of a healthy diet, can counter-balance the negative effects of sodium and is part of a healthy, clean eating diet.  Try to integrate the foods that include potassium into your daily food plan.                                                


05/02/12- Wednesday Workout Diary :

Pure Barre class- 55 minutes

05/02/12 - Wednesday Food Diary:


1 cup egg whites, organic spinach, cherry tomato, 1 tbls chia seeds (160 cal)

1 whole wheat wrap (100 cal)

2 tbls organic almond butter (186 cal)

1/2 banana, 1/8 cup strawberries (70 cal)

A.M. Snack-

whey protein shake (125 cal)

Lunch- restaurant

grilled veggie open face sandwich (420 cal.) * approximate guess

small salad, spray on balsamic vinegar (55 cal)

P.M. Snack-

apple, one small wedge of reggiano parmesian (147 cal)


4 oz roast turkey, with light sodium au jus (310 cal)

1/2 spaghetti squash, apple cider reduction (50 cal)

1/2 cup sauté mushrooms, onions, garlic, italian spices ( spray with butter flavored non stick spray)(40 cal)

dark chocolate acai berries (80cal)



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