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*:. PotAssIUm SpotLIght:.*

Posted Mar 21 2010 12:00am
Hello Guests!

I am so glad you're all enjoying the new recipes and posts. I love providing readers ( guests ) with information that you can use in your daily lives, with ease, without feeling deprived, or like you're on a diet! Life is NOT about dieting. AT ALL. Your food should be a nutritional enhancement that you give to yourself everyday, just like physical activity should be a physical and mental enhancement you give yourself everyday and meditation and prayer should be a spiritual practice for you. Giving thanks can even be a type of this practice. Just like simple minded thanks, simple minded eating is also preferable over lengthy, over-thought meal planning or over-thinking food choices.

The choice is simple: Choose fresh, one to two ingredient foods, and eat from those foods fresh, or prepared in a healthy way.

One simple, natural ingredient in many fresh foods is potassium. Potassium is an essential nutrient in the body. It is an electrolyte just like sodium, and is crucial to you overall health, including heart, muscle, mind, digestive and circulatory health.

The following foods are great sources of potassium:

1. Potatoes
2. Bananas
3. Prunes and Prune Juice
4. Apricots
5. Leafy Greens
6. Acorn Squash
7. Plain nonfat yogurt ( no sugar added )
8. soybeans, beans and peas
9. My favorite- Avocados! -
10. Raisins

Why is Potassium really that important?
Potassium doesn't just keep those famous leg-cramps away at night, but it also protects you from a risk of stroke, keeps your fluids in your body in balance, prevents bloating, aids in digestion by proper fluid regulation and regulates your heartbeat! It also enhances your mood:)

Try these Potassium Rich Recipes for a great breakfast start or afternoon treat:)

Breakfast Banana Shake

  • 1 banana, ripe
  • 1/2 cup instant oats
  • 3/4 cup fat free organic milk or almond milk
  • 1 tsp. cinnamon
  • 1 tbsp. natural peanut butter or almond butter.
  • Optional: 1/4 cup prunes or raisins which add a great sweet taste

Blend on puree(low) in a blender 3 seconds and then on blend ( high) for 5 seconds or until blended.

Drink as a fabulous morning shake to get you started and energized for a great day:) * If you use the raisins or prunes, drink this WITHOUT a straw:)


*AVo-Potato Salad*
Serves 1
  • 2 cups your choice of organic leafy greens or lettuce greens like romaine, herb mix, kale, etc.
  • 1 small sweet potato, baked and seasoned as below
  • 1/2 an avocado, pitted and flesh hollowed out
  • 1/2 a red bell pepper, organic, seeded and sliced
  • black ground pepper
  • lemon juice or apple cider vinegar

1. Bake the potato in slices or strips with the peel on in the oven for 30 minutes on a baking sheet sprayed with nonstick spray and seasoned with 2 tbsp. olive or canola oil, black ground pepper and Mrs. Dash or other salt free seasoning
2. Remove and place on a bed of the leafy greens.
3. Add the sliced bell peppers, the avocado flesh in pieces and the black ground pepper
4. Drizzle with lemon juice and /or apple cider vinegar and toss to coat all.

Eat for a fabulous, easily digested and very filling meal:) YUM

Okay, get your heart off to a good day by trying these recipes. BONUS- they'll do wonders for your mood:)


Eat Well, Be Well, Live Well

Heart and Soul,

Millie Lou

Source: American Heart Association: 2010

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