Posts Tagged ‘potassium’

16
May

My Current Stack, v3.0

by adminadam in home

Nootropic Stack — Version 3 — May 2015

BENEFITS ACTIVITIES AMOUNTS FREQUENCY NOTES
anxiolysis, focus Meditation 10-15 minutes weekday mornings breathing exercise: nose 5 sec. in, mouth 10 sec out. repeat x10.
memory, focus Study Japanese 15-20 minutes weekday mornings helps discipline in other areas
energy, focus, muscle tissue, immune support, balance, flexibility Taekwondo & Muy Thai one hour classes two times per week self-defense, sparring, board breaking, weapon training, and “forms”
anxiolysis, focus, muscle tissue, balance, flexibility Slacklining 5-30 minutes once a week on average, more in the summer excellent for core and leg strength and balance
BENEFITS SUBSTANCE AMOUNTS FREQUENCY NOTES
wakefulness, executive function Modafinil 200-300mg tablet weekday mornings upon waking drink lots of water. add salt to maintain electrolytes.
wakefulness, anxiolysis Matcha Green Tea [buy] 4-6 grams powder, mixed in water from waking through early afternoon works with cold water.  contains calming L-theanine.
anxiolysis, immune support, hormonal balance Ashwagandha [buy] 500mg capsule with 300mg KSM-66 standardized extract and 200mg whole root powder twice a day calming and pro-social
anxiolysis Tianeptine Sodium 12.5mg powder three times a day powerful depression and anxiety relief
anxiolysis, energy Bromantane 75-100mg powder weekday mornings upon waking powerful anxiety relief
anxiolysis, energy, immune support Rhodiola Rosea [buy] 500mg capsule, 3% standardized extract once a day upon waking best on empty stomach
energy, executive function, muscle tissue Creatine Monohydrate 5 grams powder once a day upon waking increased muscle definition. slight initial muscle bloating.
energy, muscle tissue L-citrulline, DL-malate (2:1 powder) 3 grams powder once a day upon waking and after taekwondo in the evening reduces muscle cramping and soreness
focus, verbal fluency Oxiracetam 800-1200mg powder four times a day subtly stimulating and anxiolytic
focus, memory CDP-choline 400mg capsule three times a day helps with verbal fluency
memory, anxiolysis Bacopa Monnieri [buy] 250mg capsule, standardized to 45% bacosides twice a day take with food. memorizing names and kanji quicker.
memory, anti-demetia and cognitive function, myelination Lion’s Mane Mushroom [buy] 500mg capsule twice a day just started taking in May. waiting to see effects.
 memory, reaction speed Vinpocetine [buy] 10mg tablet two or three times a day subtly stimulating. increases cerebral blood flow.
anti-inflammation Turmeric Root 1-2 tbsp powder once a day upon waking helps fight and prevent sinus infections
turmeric bioavailability Black Pepper 50-100mg once a day upon waking helps with turmeric absorption. reports of modafinil tolerance reduction.
serotonin production, immune support Vitamin D two liquid drops = 4000 IU once a day upon waking take extra when a cold is coming on
fluoride detox, metabolism Iodine [buy] three liquid drops = 7-8mg once a day upon waking fluoride detox symptoms, albeit temporary, suck: acne, fever, nausea
gut health Raw Unmodified Potato Starch [buy] 1 tbsp twice a day mixes with water. causes flatulence initially.
electrolyte balance Pink Sea Salt 1/2 tsp two or three times a day increases thirst and water retention
electrolyte balance, muscle tissue Potassium (Citrate/Aspartate) 99mg capsule once a day as needed helps prevent muscle cramping after workouts
sleep quality Magnesium Glycinate 2 grams powder once a day before bed calming. increases amount of dreams at night.
muscle tissue, immune support L-glutamine 2-4 grams powder once a day upon waking and after taekwondo in the evenings reduces muscle cramping. reports of anxiety reduction.
gut health Primal Defense Ultra Probiotic [buy] 750mg capsule once or twice a day healthy gut, healthy mind!
vitamin A/D, omega 3’s Cod Liver Oil [buy] two 650mg softgels = 5000 IU vitamin A, 600 IU vitamin D, 30mg EPA, 30mg DHA once a day upon waking take extra when a cold is coming on
sleep quality Melatonin [buy] 3mg 20-30 minutes before bed increases number of dreams at night
joint health Glucosamine and MSM [buy] two 1500mg tablets = 1500mg glucosamine hydrochloride, 1500mg MSM once a day upon waking helps my wife fight arthritis
immune support, anti-inflammation Oregano Essential Oil [buy] one to two drops, 83% carvacrol one to three times a day helps fight colds, infection, parasites, viruses
immune support, heavy metal detox Chlorella Powder two to three grams once or twice a day reports of reduction in allergy symptoms
BENEFITS SUBSTANCE AMOUNTS FREQUENCY NOTES
24
Nov

Thrivenotes Travel Snacks

by adminadam in articles

What makes them worthy of the Thrivenotes designation?

  • High in potassium (good for blood pressure and heart health)
  • Portable (no-mess and 0-prep)

What should I bring with me to eat while traveling?

The following foods are high in potassium. The nuts and seeds are high in protein and healthy fats as well. All these can be great for camping, hiking, or taking with you on the airplane to balance out the pre-cooked, high-sodium meals-on-a-tray. They will help balance your electrolytes and help you stay hydrated as long as you are drinking enough water. (Smart Traveler – 1; Desert/Dessicated Cabin – 0!)

Listed in order of potassium content per 100 gram serving:

  • Dark Chocolate (72% DV)
  • Dry Roasted Soybeans (39% DV)
  • Dried Apricots (33% DV)
  • Pistachios (29% DV)
  • Pumpkin Seeds (26% DV)
  • Sunflower Seeds (24% DV)
  • Almonds (20% DV)
  • Dates (20% DV)
  • Dried Figs (19% DV)

Note: watch the sodium content on the nuts and seeds! Perhaps unsalted is wisest.

For the fruit and chocolate, know that these can be very high in sugar too. Best to mix it up with some of the nuts and seeds.

What to drink?

Coconut Juice (Contains 7% DV of potassium per 100 grams)
Orange Juice (6% DV of potassium – not too shabby!)

Since we’re talkin’ potassium, what about bananas?

Besides the fact that they quickly spoil and get squished when lugged around, their nutrient density is only about 10% of your daily value of potassium. (Not bad, really, but you can do much better!)

Any Honorable Mentions?

Sun-dried Tomatoes — with an astonishing 98% of your daily potassium needs! But then who eats straight-up sun-dried tomatoes 100-grams at a time? (Oh, sorry — I didn’t see you there, Tomato Larry!) Just know that they are good for you the next time you see them on the menu somewhere.

Bon Voyage!

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SOURCE: healthaliciousness.com/articles/food-sources-of-potassium.php