increasing my potassium intake

When I have a detailed look at my food record, I see that I am rarely getting the recommended amount of potassium during the day (although there is no specific daily recommendation, I have see values ranging from 3500-4700 mg per day).

choose foods rich in Potassium (K)
choose foods rich in Potassium (K)

Potassium (chemical symbol ‘K’) is a mineral required by the body.  The  Dieticians of Canada ( list the befits of Potassium:

  1. regulates blood pressure ( I take medications to control high blood pressure)
  2. keeps fluids balanced between tissues and blood
  3. allows nerves and muscles to work together

what did I eat?
what foods do I need to eat to increase my Potassium???

Since the body does not manufacture Potassium, it needs to obtain Potassium from the food we eat.

Foods rich in Potassium include:

  • bananas, papaya, sweet potato
  • dark leafy greens
  • avocado
  • prune juice, tomato juice, orange juice
  • milk, yogurt
  • dried beans such as navy, pinto and black beans, chickpeas, lentils
  • beef, pork, fish
  • nuts and seeds

Think ORANGE – oranges, cantaloupe, apricots, peaches, sweet potato!!!

So, in order to increase the Potassium in my diet, I am going to do the following:

  1. put sweet potato, cantaloupe, dried apricots, spinach, avocado, prune juice and sunflower seeds on my shopping list
  2. have an occasional banana (my husband likes bananas and we always have them on hand)
  3. continue to include nuts as a source of protein in my breakfast
  4. report on my daily potassium intake for one week (to keep track, I use MyFitnessPal‘  (


Best always, Alexandra



a 35 year record of weight

I have kept track of my weight over the years.  Because of various attempts at weight loss, I have excellent records especially in the early part of various years.  Like many people, I often begin my weight loss efforts in January!  Beginning in 1976, when I was 22 years  old, this is a graph of my weight through the years.

weight chart life

When I was married in 1980, I weighed 182 pounds.  The significant weight gain in 1983 is a result of my pregnancy.  Afterwards I lost some weight, but I continued to gain during stressful years at work until I gained back all of my baby weight by 1997.  In 1999, I began going to a dietician and lost about 40 pounds.  Since then, I have hovered around 250.  Every downward blip in the graph from 2000 to 2013 represents an attempt to lose weight, either on my own or with help.  In 2011, for example, I went briefly down to 235 as a result of going to Weight Watchers.  The gain in the last two years is since I retired.

When I look at these figures, I wonder about the value of all the struggles over the years to lose a pound.  If I had not bothered at all, would I weigh a ton?  I also realise how many times I have lost the same 5 pounds.  I see that my best success has been with help.  Perhaps I’ll give the dietician a call and make an appointment

Best always, Alexandra

unhappy Alexandra