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guidelines for potassium?



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SAMMI-SAM
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3/11/14 3:46 P

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being low on that sometimes I suffer severe leg cramps....

Final weight goal of 140 pounds & maintain my fitness with excellent blood sugar management.


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INDYTRACKMOM
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3/11/14 1:42 P

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It has always been a struggle to add enough potassium to my day, V8 juice, fresh fruit, coffee, still I fall short



SIMONEKP
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3/11/14 1:33 P

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it isn't listed in everything we consume so you're probably getting enough.

Simone

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

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ALGEBRAGIRL
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3/11/14 1:04 P

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I almost forgot: low-sodium V-8 Juice. A 5.5 oz can (I don't see these - I usually see the 32 oz bottle) has 700 mg of potassium.

I confess: V-8 Juice is my guilty pleasure and I will drink the whole 32 oz of the big bottle in one day. The advantage of the low-sodium is that you can judiciously add salt to it, to keep it low-sodium, or at least lower-sodium.



CALLMECARRIE
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3/11/14 12:17 P

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I had no idea coffee contained potassium. Huh. I guess I'll start tracking that.

Like Russell said, potassium isn't something you want to mess around with, either too high or too low. If your electrolytes get too imbalanced it can be dangerous.

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SAILSATSUNSET
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3/11/14 12:04 P

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Great ideas..thanks.












ALGEBRAGIRL
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3/11/14 11:00 A

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Always count the coffee you drink! (116 mg in an 8 oz cup)

Throw some sun-dried tomatoes in your sauce or in your salad. (1851 mg in a cup, 960 mg in an ounce)

A tbsp of omega-3 creamy peanut butter is a good source: (125 mg in a tbsp)

Have some seedless raisins. (322 mg in a small 1.5 oz box)

Snack on some dry roasted almonds: (209 mg in an oz of dry roasted salted almonds)

Eat some prunes. (205 mg in an oz of dried prunes)

Kellogg's Special K Protein breakfast cereal has 125 mg in 3/4 cup dry cereal.
Kellogg's Special K Low-fat Granola cereal has 115 mg in 1/2 cup dry cereal (making it a richer source).

Regular non-fat dry milk (Vitamin A added) has 538 mg in 1/4 cup, dry. Add that to a cup of low-fat (1%) liquid milk (366 mg K in 1 cup) and you have fortified your milk so it has 904 mg. Pour that over your breakfast cereal (say, the Special K protein cereal) and you have 1029 mg. K in your breakfast bowl. You can adjust the taste of the milk by adding more water to it.

Throw in some seedless raisins and have a cup of coffee!

You already have a list, so you know the list is heavy on the fruits and vegetables.

Edited by: ALGEBRAGIRL at: 3/11/2014 (11:45)


RUSSELL_40
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3/11/14 9:50 A

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I am also on a BP med, and take K supplements. Your doctor will be doing blood work, and will let you know if you are low in K. If you already did blood work, I would call the office, and ask if this is a problem. Messing with K levels can cause complications, so make sure you need to be increasing it before you do so. If your levels are in range, then you don't need to do a thing.

If they are low, discuss adding foods with K in them, and see if you can get into range within 3 months, of show enough increase to make doctor think you can do so with diet. If you can't, or pills are blocking K absorption, then you may need to be put on a supplement to correct this.

Most people are low on a lot of nutrients, for decades at a time, so no need to panic. Wait for blood work, eat some foods with potassium, if they are part of your diet, but don't change anything till you know what is going on.

i thought you were healthy, and had looked up the K levels of all of your foods. You don't want to be doing anything that might counteract anything your doctor is doing. I don't think a few bananas of yogurt will do anything, but don't make any huge changes till you have a plan.

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SPARK_COACH_JEN
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3/11/14 8:43 A

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Since you're on a BP medication, you'll also want to talk to your doctor about how much potassium you should be consuming, and if supplements are necessary before you start taking anything.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."


SAILSATSUNSET
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3/11/14 7:05 A

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Thanks for the suggestions.
I hadn't thought about some foods may not be labeled. I think the fact that I am now aware that I need to increase potassium is helpful too. It's not terribly low but borderline. I don't want to have to take supplements. I think the low potassium count is due to a blood pressure med I'm on.

Edited by: SAILSATSUNSET at: 3/11/2014 (07:06)











SPARK_COACH_JEN
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3/11/14 6:53 A

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The previous posters have given you some good information. Also keep in mind that potassium is not required to be reported on a food label, so you might actually be getting more than you think.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."


RUSSELL_40
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3/11/14 6:41 A

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www.healthaliciousness.com/articles/food-s
ources-of-potassium.php


Google is awesome. Try a few of these foods, and aim for 3,500 which is the minimum. A cup of plain yogurt has 625 mg, and a banana 422 mg (snacks). Have 3 ozs salmon ( 534 mg ), and a baked potato ( 926 mg ) for dinner with a vegetable. That is 2,507 without lunch or breakfast. A cup of beans is about 1000 mg, and other foods have K in them, as you probably know.

Pre-plan your menu if you have a need to hit 3,500 a day. I also know that the steamer frozen meals by Healthy Choice are loaded with potassium.

www.healthychoice.com/products/cafe-steame
rs


Click on the dish, and it will go to a page with Nutrition facts. At the bottom of that is a link to " View all nutrition facts ", and that label is what is on the package. The Beef Merlot has 100 mg of K for example, Grilled Basil chicken has 590 mg. Most are 200-400 calories, and can be microwaved in 3-5 minutes tops. Great for lunch.

Hope that helps you.

Edited by: RUSSELL_40 at: 3/11/2014 (06:47)
"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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OLGA18
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3/11/14 6:30 A

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I also struggled with that.
I have found that if I use the food tracker here and type in the name of the food it uses the USDA amounts of potassium which helps me to track it more accurately.
I tend to eat the following items daily: a banana, orange, spinach, potato or sweet potato. Coffee has potassium so if you include that from the spark list it will register as well.
4700 is the high range so if you just try to get at least to the low range (3500, I think) you should be OK.
There are also many food items that do not have potassium but it isn't recorded so if you aim for somewhere within the range you should be getting sufficient amounts.



SAILSATSUNSET
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3/11/14 6:13 A

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This is new to me so I've been doing some research.
How do I possibly get 4700 mg's of potassium a day? Yes, I know all the potassium rich foods and I have a list of the amount of potassium in each recommended food. I'm really having a difficult time reaching that 4700 number a day.












 
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