Potassium Foods to Eat


The Best Food Sources of Potassium

Many people immediately think of bananas when it comes to potassium, but you don’t need to eat bananas to make sure you’re getting enough (and because bananas are so high in sugar, I recommend you do not eat many of them at all).

Bananas do contain potassium, but so does the vast majority of other fruits and veggies. Potassium is the predominant nutrient among most all fruits and vegetables, and there are other foods high in potassium out there.

An avocado, for instance, has more than twice as much potassium as a banana and is rich in beneficial monounsaturated fat. The avocado was one of the five foods to make TIME’s list above, and it, along with Swiss chard, are two great options.

However, I do NOT recommend eating dried apricots or baked potatoes for their potassium. Both of these foods are high in sugar (white potatoes are a vegetable, but they digest more like a grain) and will raise insulin levels beyond what is ideal for most people — especially if you are struggling with high blood pressure.

Winter squash is a better choice, but still should be consumed only in moderation by some people due to its high carb content.

Ideally, you should find out your nutritional type and then choose a variety of foods high in potassium to fill out your diet. However, generally speaking you can round out your potassium intake by eating a wide variety of veggies, including:

  • Swiss chard (960 mg of potassium per 1 cup)
  • Avocado (874 mg per cup)
  • Spinach (838 mg per cup)
  • Crimini mushrooms (635 mg in 5 ounces)
  • Broccoli (505 mg per cup)
  • Brussels sprouts (494 mg per cup)
  • Celery (344 mg per cup)
  • Romaine lettuce (324 mg per 2 cups)

If you are struggling with high blood pressure, optimizing your potassium intake is highly recommended. The current recommended level for adults is 4,700 mg a day. You can also find more tips for lowering your blood pressure naturally by using the search feature on this site and reading the five strategies in this past article.


7 Habits of Emotional Success


7 Habits of Emotionally Successful People

In many ways, your level of emotional success is based on your own choices and attitudes. While some people are able to roll with the punches, others get easily sidelined by challenges along the way.

In order to “toughen up” emotionally, such that you’re able to live your life feeling naturally strong and confident in your choices (and in yourself), try some of these 7 habits of emotionally successful people.4

1. Take Control

Rather than sitting back and letting life happen to you, take control and decide to make things happen for you. Become the ruler of your own destiny, so to speak, and take calculated steps to achieve your goals and desires.

2. Be Flexible

Life is likely to throw you a few curveballs. When that happens, will they throw you off course or will you be able to pivot when you need to? Being flexible means you have an open mind and will adjust to whatever life throws your way.

3. Learn from Your Mistakes

Mistakes often offer valuable lessons that you can use to improve yourself in the future. Treat them as tools for improvement rather than letting them define you.

4. Create Specific Goals

Students who set goals earn twice as much money as those who do not. Further, those who set clear, written goals were earning 10 times as much.5 Setting and writing out your goals helps you to have a clear direction and plan for achieving your dreams.

5. Accept Yourself

Strength comes from within, so learning to accept yourself is crucial to being happy. Resist the urge to look for acceptance from others. Once you’re comfortable and strong in your own sense of self, relationships and success come naturally.

6. Keep Your Stress in Check

If you’re under stress, it’s harder to control your emotions. Figure out what works for you to keep your stress levels under control (exercise, talking with a friend, alone time, etc.), and be sure to engage in it regularly.

7. Let the Little Things Slide

Stressing and fretting over circumstances you can’t control or which don’t really matter in the big picture will drain your mental reserves and wear you down. Resist the urge to become a control freak and instead let go of the little inconveniences, upsets, and disappointments that come along the way.


Eggplant Lasagna

Vegan Lasagna
Eggplant Lasagna

1 tbsp olive oil

  • 1 clove garlic, minced
  • 1 medium eggplant, diced
  • 2 10 ounce packages frozen chopped spinach, defrosted
  • 1 64 ounce jar pre-made tomato sauce
  • 1 pound lasagna noodles

Preheat the oven to 375 degrees.

Heat the olive oil in a medium frying pan over medium heat. Sautee the garlic for two minutes, then add the eggplant and stir. Cover the frying pan and cook until the eggplant is just tender, about 5 to 7 minutes.

Cover the bottom of a 9×12 inch baking pan with 2 cups of the tomato sauce, then cover the tomato sauce with 4 or 5 uncooked noodles. Cover this with a thin layer of sauce, then add the cooked eggplant and another thin layer of sauce.

Add another layer of noodles followed by a thing layer of sauce, then the spinach and another thin layer of sauce. Add the remaining noodles and sauce.

Cover tightly with foil and bake for 45-50 minutes. Noodles are cooked when they can be pierced with a fork.

Thought some may like this recipe for their meatless days.

Health and Wellness Associates