Reece Nathan Russo

The Great Russo, Sorcerer Supreem

I Discovered Sunflower Seeds


While probably a point of argument whether sunflower seeds are the BEST source of potassium, given that I can satisfy my 'snacking' urges for a long time with sunflower seeds and they also happen to have potassium is a win/win for me! I found out that sunflower seeds have ~920mg of potassium per 100g. 100g serving: 582 calories 13g net carbs 850mg potassium As a comparison, consider chicken breast: carbs 245mg potassium On a per calorie basis, sunflower seeds are only marginally better than chicken breast. This is the mix I eat which is about 70% sunflower seeds fibre, 2. 4g net carb per 100g According to nutrition data a hundred grams of sunflower seeds has 645mg, 500 calories, 23g of omega-6 fatty acids, and 11.


4 net carbs. A good example that a lot of people here use is Morton Lite-Salt which is actually half potassium and half salt. Not a tremendous amount, but it can be easy to overdo sunflower seeds since they are so delicious :-P Also, they are very calorie heavy. Per 100g sunflower seeds, 20g is carbohydrates, 2. 62g of which is sugar.


BBQ flavored is always great I live in Aus as well I got my potassium from ebay: Quick link Awesome! Does anyone know if it would be better to mix a potassium chloride with sea salt to get both NA and K or just take a potassium citrate supplement? that I advocate lean beef on a regular basis, but I would prefer it over carby seeds, usually. A staple snack in Spain; I eat them all the time :) For potassium also try spinach or coconut. Today I went to the pharmacy to get sodium, magnesium and postassium supplements, only to find that potassium is only provided by prescription in Australia. Have you tried looking into salt substitutes that are made entirely out of potassium? 1 Cup of cooked spinach is about 839 mg of potassium and 126 mg of sodium. I use sea salt a lot because I go sodium deficient quite a bit.

Avocados are also a great source for potassium.


Almost all the carb in a sunflower seed is fibre, so they are totally keto. I eat avocados a a few times a week but I never consistently get enough K from foods when I track.


I drink plenty of water but I think that I lose a lot of electrolytes. I've been looking at potassium supplements after cramping up after exercising. I don't supplement K so that's why I was wanting to try it and see how it goes. I thought low potassium and increased bruising was a pretty common occurrence. I make bone broth soups often and that keeps me straight usually, but it's not as appetizing when it's hot out. I take Natural Calm nightly for magnesium with ascorbic acid crystals added with a kelp supplement. This will help me so much to balance my macros and electrolytes, especially since they're low carb too. Since my doctor hates keto, he probably wouldn't prescribe it for me and I don't want to spend the $70 on the appointment. 7-8 miles with 40 lbs on my back in the sun wears me out and is 1k Calories.


Anything that is tight, irritable, crampy, and stiff -- whether it is a body part or an even a mood -- is a sign of magnesium deficiency. I can't wrap my head around any other flavor that would be good without the sweetness. I just bought bulk potassium citrate. You can mix your own with sea salt and put it in a shaker. Magnesium: The Most Powerful Relaxation Mineral Available Think of magnesium as the relaxation mineral. I KNOW I'm low on potassium currently. This might be old news to a lot of you, but it's just saved me. 1 gram has 540 mg of potassium. My mom even takes potassium supplements prescribed by her doctor. You want potassium? I add 4-5 cups of water, 6 packages of sugar free jello, 1 1/2 cup gelatin, 1 cup lemon juice and some liquid sucralose. Sunflower seeds legit keto. A tsp is about 2g potassium, no calories. I'm a big fan of sunflour seeds. I wonder if those would work in place of the bone broth? too much PUFA Not really a problem as it hasn't been extracted and hydrogenated. I plan to pre-portion them :) Just so good that I can get my potassium from somewhere reliably, and not have to examine all my foods every day to see if I'm getting it in. Looking at the protein content I might give the jigglers a shot sometime. I used to have that as a child and my doctor recommended that. We buy bulk gelatin powder from Amazon and make high protein jello jigglers.