Let me know – and whatever your outcome, help is here to make resolutions stick.
Archives for December 2013
Studies have shown that increasing your intake of potassium will lead to a greater weight loss.
Not only does potassium assist in your weight loss goals but it also fights off the risks of heart disease and high blood pressure. That is amazing news, as potassium can be found in our everyday meals. Insuring you are getting the right amount will get you closer to your weight loss goals. So how is this mineral going to help you lose weight?
Potassium is an essential mineral, and it is also an electrolyte. Being an electrolyte it is balancing the sodium in your body. Since sodium holds water in your cells, this increases the water you retain which increases your weight. Potassium helps balance the sodium in your cells enabling you to lose weight and decreases the risk of high blood pressure. Also, when you are exercising you excrete potassium through your sweat. It is essential to replenish your potassium stores to be able to have energy for your workouts.
Eating a rich potassium diet helps you build muscle. It aids in muscle development by converting your food into energy for muscle growth, which entails a boost in your metabolism. Having a higher ratio of muscle helps you burn more calories and lose more weight. You will start shedding the fat, and increasing your lean muscle tissue when you exercise.
If you are low on potassium, symptoms include:
- Muscle weakness
- Weight gain
- Feeling constantly tired
- Leg cramps
List of potassium rich food to incorporate in your diet:
- Crimini mushroom 5 oz. 635 mg potassium
- Swiss chard 1 cup 960.8 mg potassium
- Banana 1 medium 467 mg potassium
- Spinach 1 cup 838.8 potassium
- Romaine lettuce 2 cups 324.8 potassium
- Celery 1 cup 344.4 potassium
- Broccoli 1 cup 505.4 potassium
- Winter squash 1 cup 895.9 potassium
- Tomatoes 1 cup 399.6 potassium
- Collard greens 1 cup 494.0 potassium
- Summer squash 1 cup 345.6 potassium
- Eggplant 1 cup 245.5 potassium
- Cantaloupe 1 cup 494.3 potassium
- Green beans 1 cup 373.8 potassium
- Brussels sprout 1 cup 494.5 potassium
- Kale 1 cup 296.4 potassium
- Carrots 1 cup 394.1 potassium
- Avocado 1 cup 874.5 potassium
- Beets 1 cup 518.5 potassium
- Papaya 1 small 781.3 potassium
- Asparagus 1 cup 288.0
Unprocessed foods have the highest amount of potassium. Stay clear of processed and packaged foods that are lab produced. Processed foods have a high content of sodium, which means not only are they displacing the potassium they are also hindering your weight loss goals. You are meant to eat wholesome fresh food that your body can recognize. Once you incorporate whole foods, your body will thank you and you will be closer to your weight loss goals.
This post was created by guest blogger, Hiba Beyhum, a student of The Institute of Holistic Nutrition. Alex Gellman is Hiba’s preceptor.
Join us this Monday to clarify and solidify your resolutions for 2014!
Do you realize that weight loss is the number #1 New Year Resolution?
Christmas has come and gone and in spite of your best efforts and foreknowledge, you might find yourself sporting an extra pound or five.
A brand new study published in the September 2013 issue of the European Journal of Clinical Nutrition indicates you should take this development seriously, as this extra weight tends to settle in.
Also, Obese participants were most at risk as they showed the greatest increases in body fat. Initial body weight, not exercise, significantly predicted body fat and weight gain.
Yes, there is a good chance that overweight or obese people may add significantly more weight. In other words – now is the time for healthy choices! Make a new start in the new year.
Join us Monday, Dec. 30 for a webinar to help you to identify your resolutions for 2014.
Then, follow our blog throughout the month of January for tips and inspiration on shedding extra pounds and/or realizing all your resolutions.
25. Give yourself a gift – be kind to yourself and express gratitude for every day blessings we take for granted. Merry Christmas!