Rhonda’s Cooking


Archive for August, 2009

It’s one of those days…life w/hypothyroid

Posted by rhondascooking on August 4, 2009

OMG, this morning was one of those darn mornings!!!!!!!!!!! I got up with all intentions of exercising but I was due for a weigh-in prior to the workout. So, I took off all of my heavy garments so I didn’t have any extra stuff adding to the fat, and as I stepped on the scale I was excited because I had been eating well and reducing the late healthy snacking. I knew that I hadn’t exercised in a couple of days, but I hadn’t been eating like a pig either. Well, as I stepped on that scale, confident that I was going to be a few inches closer to my 1 pound loss per month goal, I was surprisingly shocked at what I saw! I gained 1.6 pounds in 5 days!!!!!!! I was UPSET, angry, disappointed and sad. What happened? So, rather than exercising at that moment, I decided to meditate and pray to remain calm and optimistic that I will get better—one day I will loose all of the weight that my body is holding on to due to an out-of-whack thyroid. I felt better, but I did feel the need to post my feelings as a status update on my twitter and facebook page and I did get a few comments confirming the same thing.

After my sadness, I decided that I will not stress out about this gain, but instead try to remain calm. I think what has been happening is that I have been under quite a bit of stress with my business and volunteer activities. So, rather than stress about my 1.6 pound increase, I am going to keep repeating my affirmations and keep expecting the best in terms of my health! I spoke with Mary Shomon, a thyroid activist and author, over the weekend and she said that it is likely that my adrenals are low and that my body is likely going through other hormonal changes since I am… hmmm, getting older.

I am waiting on the test results from a recent saliva test and allergy test that I took a week ago. Even though I was calm that day, I would not be surprised if my adrenals where crazy! I’ll share with what happens!

PART 2: I Survived…
I survived today and I felt so much better after writing out my feelings and taking a step back to think about life. Of course, my mom had to give me a little shake too to remind of these things. So, as I close out my day to prepare for the next day, I’m feeling great about life despite the setback with this crazy, hormonal, autoimmune disorder!

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Potassium Can Help Balance Blood Pressure

Posted by rhondascooking on August 1, 2009

Throughout my teen and adult years, my mom has always encouraged me to eat bananas.  In fact, she would always say, “Eat a banana to get your potassium.”  So I ate the banana even though I didn’t know why potassium was good for me and I’m not sure that she even knew why either.  All I knew was that “mom’s always right!”  Well, recently, mom did it again, she reminded me to eat my banana, but unlike the past, I decided to find out why I needed to have this banana!  Needless to say, mom was indeed right to encourage me to get my potassium.

Through my research, I learned that potassium is one of three major minerals, called an electrolyte.  The functions of potassium include the following1:

  • Assist with regulating fluids and mineral balance in and out of the cells
  • Assist with maintaining normal blood pressure by blunting sodium’s effects on blood pressure
  • Assist with transmitting nerve impulses/signals
  • Help muscles to relax

As you see, if you have challenges with high blood pressure or if you eat a lot of foods high in sodium, then you should definitely start to boost your potassium.  So how much potassium is necessary daily for men and women to achieve these benefits1?

  • Ages 9 – 13                        4500mg
  • Ages 14 and up                   4700mg
  • Breast feeding women          5100mg

Potassium can be found in almost all foods; see the table below to find out what foods have potassium; these foods are ranked from highest to lowest.

Food Amount Potassium (mg)
Lentils, cook 1 cup 738
Salmon fillet, baked 3 ounces 628
Mahi-mahi fillet, baked 3 ounces 533
Cod fillet, baked 3 ounces 517
Portabello mushroom 1 piece 484
Yam, baked in skin, peeled 1 cup 475
Red beans, can, unsalted 1 cup 460
Crimini mushrooms 1 cup 448
Mustard greens, cooked, no meat 1 cup 404
Potato, baked, no skin 1 each 391
Almonds, dry-roasted 1/2 cup 373
Banana, medium 1 piece 358
Broccoli, florets, uncooked 1/2 cup 325
Spinach, cooked, no salt 1/2 cup 302
Broccoli, chopped, cooked 1/2 cup 293
Turkey, breast, no skin, roasted 3 ounces 292
Beef, any cut, trimmed, cooked 3 ounces 269
Celery sticks, 4-inch long 1 piece 260
Chicken, breast, no skin, roasted 3 ounces 256
Romaine lettuce, shredded 1 cup 247
Baby carrots 10 pieces 237
Tomatoes, chopped, fresh 1/2 cup 237
Okra, cooked 1/2 cup 234
Cherries 1 cup 222
Coconut milk 2 tablespoons 220
Green beans, cooked 1/2 cup 159
Lemon, fresh 1/2 cup 120
Cow’s milk 1 cup 120
Green peas, cooked 1/2 cup 110
Apple, small 1 piece 107

1Duyff, Roberta Larson.  Complete Food and Nutrition Guide.  New Jersey: John Wiley & Sons, Inc., 2006.

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