from Germany
Originally posted by K e l l y
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For low carbers: Spinach, avocado, tomatoes (dried / canned is also fine), salmon. -
Good job on the yoga!
Maybe take a potassium supp?Comment
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A half of a package of frozen cut leaf spinach is only 10% per Cronometer...but on another website it says a cup of cooked spinach is 24% DV...maybe it loses nutrients when frozen?Originally posted by sleep_twitch View Post
Will need to add pouches of salmon to my shopping list. And check locally for avocados.Comment
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In every German source I've seen the minimum daily dose is set to only 2000mg potassium - opposed to 4700mg according to RDA.Originally posted by K e l l y View Post
It's basically in every fruit, vegetable, fish, meat, nuts, you name it.
You'll lose the nutrients if you cook/steam/whatever too long and dump the water,Originally posted by K e l l y View PostComment
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It is, but it seems like really small amounts. Maybe I'll take the German recommendation and aim for 2000 mgOriginally posted by twinkletoes View Post
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I have the same problem. I eat bananas almost every freaking day, which does help, but I do still get cramps when I am moving/stretching a certain way(aka doing yoga lol). I hear upping your water intake helps...but maybe that's just more for the cardio cramps..Stability, aka balance and foot cramps. I need potassium. I honestly have no idea beyond bananas what's high in potassium, but I'm never even close to 100% RDA.
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I already drink a lot of water...and too much water I think you can flush minerals out of your system. Actually, I almost never get cramps, but they were really bad last night (the toe-lifting thing in Revolution surely didn't help) and I had a horrible cramp in my calf this morning, I though I was going to pass outOriginally posted by Trbrat75 View Post
I have the same problem. I eat bananas almost every freaking day, which does help, but I do still get cramps when I am moving/stretching a certain way(aka doing yoga lol). I hear upping your water intake helps...but maybe that's just more for the cardio cramps..
or throw up.
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You can also take magnesium, that will help with cramping as well (potassium works with the muscles and magnesium with the nerves). Watermelon is an amazing source of potassium as much as that helps. Best source as far as food is concerned but very seasonal.Comment
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I was going to post the same, but Azercord beat me to it! Anyway, I hope you find what works, and soon.Originally posted by Azercord View Post
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I stand corrected, just saw some newer publications which also say 4000mg. So not that much of a difference any more. I'm pretty sure, I have not once in my life reached that goal.Originally posted by K e l l y View PostIt is, but it seems like really small amounts. Maybe I'll take the German recommendation and aim for 2000 mg
According to a table I've at hand (not sure how reliable it is though) you have in 100g of
- fruits: 77-382mg potassium (most in currants, honeydew melon and bananas)
- vegetables: 152-633mg potassium (most in potatoes, corn salad(?), kale, horseradish and spinach)
- meat and fish: 140-446mg potassium
- legumes: 810-1775mg (lentils, peas, white beans, lima beans, soybeans)
Edit: Oh and avocado seems to have around 500mg potassiun/100g,Comment
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Same here with with the magnesium, I always had cramps in the feet as a teen and it got those magnesium effervescent tablets.Comment
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Sorry I didn't specify serving
watermelon is 30 cal/112 mg per 100g versus bananas 90 cal/ 360 mg so I guess they really are about the same when looking at caloric load (my usual perspective) but 300g of watermelon is so delicious and filling.
Lentils are super yummy in lentil soup with sausage and onion.Comment
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Congrats on finishing the Yoga Challenge!Comment
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Thanks all for the congrats on the yoga challenge!! Didn't seem like that big of a deal but it's the first DAREBEE challenge I've actually finished
Strength Day 17
Legs
Level one.
Advent Calendar, Day 1. During a conference call this morning
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from Northern Wisconsin
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