I suffered a pectoral strain about a week ago. This caused compensation in my upper body, so the pain traveled from my chest, to my upper back and around to the side of my neck. Between some rest from running (which aggravated it the most), 3 Pilates routines, icing after exercise, heating pad in the AM and PM, my Just Pain Relief oil from Blue Morpho Skin Spa, and one trip to the chiropractor, I am recovered and refreshed! There were no drugs involved. When we listen to our bodies’ need for rest and recovery, we can most often come through a minor injury without the use of drugs. My 95% pain-free run this morning was a sweet reminder that God created our amazing bodies with such intricate design!

I’m very proud of my 10 yr old, Anna, working hard to complete her first project of the school year. I learned some great facts about potassium. Keep the added salt at bay and increase your intake of potassium-rich foods!

Potassium,​ ​the​ ​nineteenth​ ​element​ ​on​ ​the​ ​periodic​ ​table,​ ​is​ ​an​ ​essential​ ​mineral​ ​for​ ​the human​ ​body.​ ​Potassium​ ​was​ ​discovered​ ​in​ ​1807​ ​by​ ​Humphry​ ​Davy.​ ​How​ ​does​ ​potassium​ ​help​ ​us as​ ​humans?​ ​It​ ​is​ ​an​ ​electrolyte.​ ​Electrolytes​ ​produce​ ​electricity​ ​and​ ​move​ ​electrical​ ​signals throughout​ ​your​ ​body.​ ​For​ ​your​ ​brain,​ ​nerves,​ ​and​ ​muscles,​ ​and​ ​for​ ​the​ ​creation​ ​of​ ​new​ ​tissue, these​ ​electrical​ ​signals​ ​must​ ​take​ ​place.​ ​It​ ​also​ ​helps​ ​to​ ​regulate​ ​the​ ​amount​ ​of​ ​water​ ​in​ ​your​ ​body and​ ​keeps​ ​a​ ​healthy​ ​blood​ ​pH​ ​level.​ ​Your​ ​body​ ​must​ ​perform​ ​a​ ​balancing​ ​act​ ​between​ ​potassium and​ ​sodium,​ ​another​ ​electrolyte.​ ​When​ ​one​ ​of​ ​these​ ​electrolyte​ ​levels​ ​goes​ ​up,​ ​the​ ​other​ ​one​ ​goes down.​ ​While​ ​we​ ​have​ ​to​ ​have​ ​sodium​ ​in​ ​our​ ​body,​ ​we​ ​can’t​ ​have​ ​too​ ​much​ ​of​ ​it.​ ​Too​ ​much sodium​ ​can​ ​cause​ ​many​ ​illnesses​ ​or​ ​diseases,​ ​and​ ​Americans​ ​fail​ ​to​ ​regularly​ ​eat​ ​fresh​ ​fruits​ ​and vegetables,​ ​while​ ​eating​ ​foods​ ​prepared​ ​and​ ​flavored​ ​with​ ​too​ ​much​ ​salt.​ ​This​ ​keeps​ ​the​ ​levels​ ​of potassium​ ​down.​ ​Therefore,​ ​it​ ​is​ ​important​ ​to​ ​keep​ ​the​ ​levels​ ​of​ ​potassium​ ​up​ ​by​ ​eating​ ​and drinking​ ​the​ ​right​ ​foods.

Potassium​ ​is​ ​the​ ​third​ ​most​ ​prevalent​ ​mineral​ ​in​ ​the​ ​human​ ​body.​ ​The​ ​levels​ ​of​ ​potassium are​ ​critical​ ​to​ ​life—if​ ​potassium​ ​levels​ ​get​ ​too​ ​high​ ​or​ ​too​ ​low,​ ​the​ ​heart​ ​and​ ​nervous​ ​system​ ​can completely​ ​shut​ ​down.​ ​Potassium​ ​is​ ​a​ ​key​ ​to​ ​keeping​ ​kidneys​ ​healthy​ ​especially​ ​in​ ​the prevention​ ​of​ ​kidney​ ​stones.​ ​It​ ​also​ ​keeps​ ​the​ ​brain​ ​and​ ​muscular​ ​tissues​ ​healthy.​ ​Potassium plays​ ​a​ ​key​ ​role​ ​in​ ​keeping​ ​the​ ​body​ ​hydrated​ ​and​ ​can​ ​be​ ​helpful​ ​in​ ​preventing​ ​problems​ ​such​ ​as muscle​ ​cramping​ ​and​ ​nausea​ ​and​ ​even​ ​arthritis​ ​and​ ​depression.

Potassium​ ​is​ ​mainly​ ​found​ ​in​ ​plant-based​ ​foods​ ​with​ ​the​ ​addition​ ​of​ ​some​ ​fish​ ​and​ ​dairy products.​ ​Here​ ​are​ ​some​ ​great​ ​snacks​ ​that​ ​have​ ​a​ ​good​ ​amount​ ​of​ ​potassium:​ ​Sweet​ ​potatoes​ ​with regular​ ​potatoes​ ​or​ ​a​ ​mixture​ ​of​ ​dried​ ​fruits​ ​such​ ​as​ ​apricots,​ ​peaches,​ ​and​ ​figs.​ ​You​ ​could​ ​also have​ ​watermelon​ ​to​ ​bring​ ​up​ ​the​ ​levels​ ​of​ ​potassium.​ ​Lentil​ ​hummus​ ​with​ ​carrots​ ​is​ ​a​ ​great choice.​ ​What​ ​about​ ​a​ ​banana​ ​and​ ​orange​ ​juice​ ​smoothie​ ​or​ ​blueberry​ ​oatmeal?​ ​Some​ ​meals​ ​that have​ ​high​ ​levels​ ​of​ ​potassium​ ​are:​ ​spaghetti​ ​and​ ​meatballs​ ​with​ ​a​ ​spinach​ ​salad,​ ​salmon​ ​with​ ​a side​ ​of​ ​black​ ​beans​ ​topped​ ​with​ ​avocado​ ​slices.​ ​There​ ​is​ ​always​ ​a​ ​spinach​ ​salad​ ​mixed​ ​with​ ​beets and​ ​tossed​ ​with​ ​an​ ​orange​ ​vinaigrette.​ ​Another​ ​meal​ ​you​ ​can​ ​create​ ​is​ ​a​ ​bean​ ​and​ ​fennel​ ​soup.​ ​A sweet​ ​treat​ ​is​ ​a​ ​nice​ ​way​ ​to​ ​end​ ​your​ ​meal,​ ​so​ ​you​ ​can​ ​enjoy​ ​yogurt​ ​with​ ​chopped​ ​apricots​ ​and/or peaches.​ ​If​ ​you​ ​are​ ​an​ ​athlete​ ​or​ ​an​ ​active​ ​person,​ ​one​ ​of​ ​the​ ​best​ ​ways​ ​to​ ​stay​ ​hydrated​ ​is​ ​by eating​ ​a​ ​banana.​ ​Studies​ ​have​ ​been​ ​done​ ​that​ ​show​ ​food,​ ​like​ ​bananas,​ ​are​ ​better​ ​at​ ​keeping​ ​your performance​ ​level​ ​up.​ ​They​ ​even​ ​beat​ ​sports​ ​drinks​ ​which​ ​have​ ​too​ ​much​ ​sugar​ ​and​ ​too​ ​much sodium​ ​which​ ​makes​ ​the​ ​potassium​ ​and​ ​sodium​ ​levels​ ​unequal.

Since​ ​you​ ​know​ ​what​ ​potassium​ ​is​ ​and​ ​how​ ​it​ ​helps​ ​your​ ​body​ ​function,​ ​you​ ​can​ ​watch what​ ​you​ ​eat​ ​and​ ​make​ ​sure​ ​you​ ​are​ ​getting​ ​foods​ ​that​ ​are​ ​high​ ​in​ ​potassium​ ​and​ ​eating​ ​less​ ​salty food.​ ​Now​ ​go​ ​get​ ​some​ ​potassium​ ​flowing​ ​through​ ​your​ ​body.​ ​Grab​ ​a​ ​banana​ ​and​ ​water​ ​for your​ ​after-school​ ​activity!