Low Glycemic High Potassium Foods

Recently someone asked me what are some low glycemic, high potassium foods. So, I decided to do a little research.

Why do we need potassium?

Potassium is a mineral found inside body cells. It is one of several minerals known as electrolytes. These minerals (potassium, sodium, and chloride) are found in the fluids inside and outside of body cells. We need about 4700 mg of potassium per day.

Potassium is important because it helps:

- regulate fluid and electrolyte balance
- maintain normal blood pressure
- transmit nerve impulses
- control muscle contraction, including the heart
- maintain healthy bones.

A food's glycemic index rates the speed at which your body metabolizes carbohydrates and the food's ability to increase blood sugar. All foods are rated from 0 to 100, 100 being pure glucose. 55 and below are considered low. Avoiding foods that create too much of an insulin reaction in your body is the key to controlling diabetes. Unfortunately, many foods that are rich in potassium also rate high on the glycemic index.

Here are some foods that are lower on the glycemic index but pack a potassium punch. Sun-dried tomatoes at 3400 mg are an excellent source of potassium. So are baked sweet potatoes with skin at 508 mg, which are on the lower end of the glycemic index. Beet greens have 655 mg in a half cup, celery 300 mg, 1/2 cup of carrots 177 mg, 1 radish 47 mg, 1 cup of tomato 400 mg, 1 cup of Swiss chard 960 mg, 1/2 cup squash 300 mg, and 1/2 cup spinach 300 mg are other good sources. 100 g white beans 561 mg or 1 cup cooked soy beans 972 mg, nuts 100-200 mg, 1 cup of sunflower seeds has 1300 mg.

Imagine if you combined some of the ingredients above in a stew, soup or shake. It would be a yummy potassium super blend.

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Workout Tip: How to Do a Lunge (Like in P90X and Brazilian Butt Lift)

Lunges are a great way to tone your legs and butt. P90X and Brazilian Butt Lift have lots of lunges in them and it's important to have proper form and technique when performing a lunge so that you can avoid injuries.

Start standing tall, drawing in your abdominals and relaxing your shoulders. step one foot forward and one foot back. Roll onto the ball of the back foot so that your heal is raised and slowly lower your back knee towards the floor. Your front knee should be directly over your knee or slightly behind it. You should feel like a carousel horse going up and down. You don't want to move forward, moving your knee over your toes. Always keep your knee behind your toes. Lunges can be done in several directions and the same rules apply. You can add variation by adding hand weights. Grip the hand weights firmly but avoid squeezing them.


If you are traveling or are short on time, lunges are a great multi-muscle and multi-joint exercise. They are quiet enough to do in a hotel room and work the large muscle groups. A quick workout could consist of lunges, squats, push ups and sit ups.

Once again, lunges are a great way to strengthen your lower body and sculpt your legs. These large muscle groups are calorie burning powerhouses. Just be sure you use proper form and technique for your lunges so that you get the most out of them avoiding injury.

Note that lunges are not for everyone. Be sure to consult your physician before starting any new workout programs.

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Lana’s Kick Your Cold’s Booty Shake

Lana’s Kick Your Cold’s Booty Shake

We don't need to run to chemicals every time we start to feel the sniffles coming on. Nature has provided us with amazing natural remedies. My husband and I used this shake to kick our cold's butt.

1 Scoop Greenberry Shakeology
1 Cup fresh pineapple
1 Cup fresh blackberries
1 Cup grapes (your color choice)
1 Cup pink grapefruit
1 Tablespoon finely diced fresh ginger
30 Drops Herb-Pharm Liquic Echinacea
30 Drops Herb-Pharm liquid Cayenne (This gives it quite a kick, so you may want to use less if you cannot take the heat. Does not effect the taste, but has quite an after-heat in the throat.)
3 Opened capsules of Electric Institute Fresh Freeze-Dried Garlic
Just enough water to blend.

Blend well with ice or pour over ice after blending. Has a very refreshing fruity taste with a hint of heat aftertaste.

Calories:

1 Scoop Greenberry Shakeology - 140
1 Cup fresh pineapple - 83
1 Cup fresh blackberries - 62
1 Cup grapes (your color choice) - 104
1 Cup pink grapefruit - 74
1 Tablespoon finely diced fresh ginger – 5

TOTAL: 468
Lots of nutrition packed into these calories.

If you would like a sample of Shakeology, email me at coachlana@beachbodycoach.com

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Why Am I Eating When I'm Not Hungry?

Why Am I Eating When I'm Not Hungry?

Every now and then we catch ourselves munching mindlessly when we are not hungry. Yikes! Do this often enough and we can really pack on the pounds.

Here are a few situations that may sound familiar and 1 or 2 ways to cope.

The Mood Hits...

You like to celebrate with food or you like to soothe with food. If food is the center of every happy, sad, angry moment, it's good to stop and identify that. Keeping a food journal and identify your feelings around each meal may help stop you in your tracks. Once you are aware, you can figure out ways to combat it. Call a friend when you're sad, do a rigorous workout when you're mad, etc. Find what works for you.

I'm Bored!

Your hands and mind want to keep busy and they may be doing that by picking up Cheetos. Try finding something mindful to occupy your time. What types of activities have you been  wanting to try or is there something you want to learn? How about reading a gripping novel or starting a blog?

Everyone Else is Eating!

You are out with family and friends, the conversation is great and the food is flowing. You don't have to eat every single thing. Yup, that is true. Don't let the hand reach too many times. Check in with how you are feeling. Are you full? Then just enjoy hanging out.

If I See It I Will Eat It!

Food in plain sight can be so hard to resist. Our eyes trigger us to want it. Here's  a couple things to keep those treats out of sight. If you buy treats, store them high up and away from plain view. When you are at a party or event, hang out away from the treats or have your back to them. Also, keep healthy foods out where you can see them.

It's Party Time!

There's always an event with lots of yummy food! Keep it in perspective; the event is about the people, not the food. You don't have to indulge. If you can't resist diving in, you may want to avoid the event or bring a healthy alternative to munch on.

I Can't Say No!

If you have a hard time saying no to food that is being pushed on you, you can try "I'm not hungry," "I'm watching my weight," or any number of similar reasons. If that still does not work, see if you can split it with someone else or just take a small bite and get rid of the rest.

I'm Tired.

It's tempting to reach for a sugary treat when we are feeling that afternoon lull. But, it will lead to a later afternoon crash. See if all you need is a little movement. Walk around the office or take a quick trip outdoors in the sunlight. You may be dehydrated, drink some refreshing water or eat a juicy piece of fruit.

What About The Starving Kids In Africa?

Do you feel like you have to clean your plate? Guess what? We live in a wonderful time full of refrigerators and to go containers. It's OK to take some food home and have them for leftovers later. Eat slowly and gauge your appetite often.

This is certainly not an all inclusive list. But, I hope these few topics got you thinking. It's just my 2 cents.

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Lowfat, No Fat Diets Do Not Work. What Fats You Should Be Eating.

We tend to get a bit extreme when we are trying to lose weight. Our first assumption is we need to cut all fats out of our diet. This is false. Research shows that a moderate fat diet, about 35 percent of calories, helps people lose weight permanently, feel full longer, and avoid bingeing.

What we want to do is eat the right fats so that we increase satisfaction and boost weight loss. Fat is important for weight loss. Fats help with sugar metabolism so less sugar is stored as fat. Fat slows down digestion and aids in nutrient absorption so you stay full longer and get more nutrition from your foods. Essential fatty acids like omega-3s may boost your metabolic rate and increase fat burning. Fat tastes good and feels good in your mouth which can help you feel happy with less food.

To get lean you need to eat the right kind of fat. Eat less saturated fat found in red meat and whole fat milk and avoid trans fats found in processed foods. Choose more monounsaturated and polyunsaturated fats. Some of the best sources are:

1. Fish like salmon, albacore, tuna, herring, mackerel, and sardines have omega-3 fatty acids.

2. Heart-healthy oils like olive, canola and peanut oil have been shown to lower cholesterol and reduce the risk of heart disease. You only need about 1 teaspoon to get all of the oil’s benefits. Add a little vinegar with vegetables and herbs for maximum absorption of the minerals and vitamins in the vegetables and herbs.

3. Avocados are another great source of fat. Added to salads and avocados aid in the absorption of phytonutrients like lutein and beta-carotene. As little as one quarter helps with this absorption.

4. Almonds, walnuts, pecans and peanuts are full of good nutrition. They are full of antioxidants, minerals, and monounsaturated fat. Folks that ate about an ounce of nuts per day tended to weigh less than those who didn’t. The protein, fat, and fiber make nuts more filling. Also, because nuts are so satisfying, you get the psychological effect of not feeling like you are on a diet.

5. Flaxseed contains fat, protein and fiber. It’s a plant source of omega-3 fatty acids, making it a good vegetarian source. Ground flaxseeds have 3 grams of fiber per tablespoon, which helps slow digestion and keep your blood sugar stable.

Now, we don’t want to go crazy with the fat. Fat is 9 calories per gram, so we still need to be mindful how much we are eating. But when we eat the right fats, we absorb nutrients better, we feel more full and satisfied. That will help us stay on track with our weight goals.

So, there’s my 2 cents. I hope you found it interesting.

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