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Tuesday, February 24, 2015

Fat Flush: Week 1 Day Two


I want to do my best to stay true to my progress and report.  I am hoping to inspire others, but also, this is a road map if I ever need to go back and do this again.  I will sometimes ask myself "What did I eat when I was losing all that weight?".  If I share my food and exercise diary then I know I can always go back and see how I got to the positive results.

Day 1 Weight Loss:
2.3 lbs

For Breakfast, I repeated my meal from Day 1.

For Lunch:
Barbacoa Chicken (find recipe link on Day 1)
Pineapple Salsa for a topping on my chicken (see recipe near the bottom of blog)
Side Salad with Tomato, Red Onion, Baby Lettuce Mix (no dressing)



For Dinner:
2 Jenny-O Seasoned Frozen Turkey Breasts (sprinkled with Garlic Powder and Cumin)
1 roasted Poblano Pepper
1 yellow Squash topped with Garlic/Pepper

For Snacks:
1/2 grapefruit and 1 mini bell pepper sprinkled with cinnamon

1 hard boiled egg


Exercise:
I was so excited to complete 30 minutes of my Biggest Loser Wii game.  The focus was on upper body strength.

I also did my Victoria's Secret 10 Minute Workout.  I was able to complete it!  Previously, I had only been able to get through 5 minutes of it.  This feels like a huge accomplishment!

Pineapple Salsa Recipe:
1 cup diced pineapple
1 jalapeno diced
1/2 tbsp diced cilantro
dash lemon juice
dash lime juice

Sunday, February 22, 2015

Fat Flush: Week 1 Day One

I was going to start this plan on Monday, but I figured I would get a jump start.  The rest of my posts will not be as detailed as this one, but I want to show you what my routine consists of.

Breakfast:

The first thing I did was prepare my Cranberry Water.  Since I have done this before, I an using two empty glass containers which are recycled containers from previous Cranberry Juice bottles I have purchased.

 I added 4 oz of Cranberry Juice to my measuring cup and poured it the first jar and repeated the step with the second jar.  Once the Cranberry Juice was added, I filled up the rest of the container with purified water.  Out of four 16.9 oz bottles of water, this was how much was left over:



Next, it was time to drink my Lifelong Cocktail.  I choose to use ground flaxseed.  I have tried it using psyllium husks, but to be honest, it makes me gag.  The ground flaxseed goes down much easier.

To make the Life Long Cocktail, I poured 8 oz of my Cranberry Water into my measuring cup and then added 1 tbsp of ground flaxseed (and yes...I drink this straight out of the measuring cup...no need to dirty up more dishes than necessary).


Once it is mixed it looks like this:  Not too bad!  The psyllium husks would clump up. I am so glad I switched!


Next, it was time to drink the lemon water.  I rinsed out my cup and added 8 oz of hot water.  Then, I squeezed juice out of half a lemon into my measuring cup and drank it.



 Ah..the last stage of my morning breakfast routine.  I made my smoothie.  For this, I used 1 scoop of Chocolate Whey, 1 cup of mixed blueberries and raspberries, 1 cup kale, 1 cup spinach, and 8 oz of cranberry water.



All of this went into my cup, and was then blended using my amazing Ninja.


It came out like this.  The taste was rather dull. It wasn't bad though, and I've had worse.


I wanted to start my prep for my Barbacoa recipe.  This will be the protein for my lunch for the next few days.





Moving on to Lunch:
I decided to make my Turkey Burgers.  Instead of using oil, I cooked them in beef broth.  I am glad I did.  They turned out very juicy!


I served my turkey burgers with a side salad (sweet baby lettuce, tomato, onion, and no dressing) and cucumbers drizzled with white vinegar and a dash of fennel seeds.  For the turkey burgers, I sprinkled some garlic powder and cumin on there for extra flavor.  The burgers were amazing!  The cucumbers were good except for the fennel seeds.  The fennel taste was so strong that I quickly scraped them off the cucumbers. Lesson learned.



For snacks:
I had a hard boiled egg with paprika and dry mustard sprinkled on top, 1 diced mini bell pepper, and 1/2 a grapefruit sprinkled with cinnamon.

For dinner:
I decided to try the Barbacoa recipe.  Heaven forbid I don't like it and have to suffer through lunch eating it.  Here is what it looked like after removing from the crock pot and shredding:



I had a serving of the meat (since the meat was so fatty, this only gave me four servings total).  For my side dish, I had the other half of my cucumber from this morning topped with a pineapple salsa. This was very yummy if I say so myself.  

The pineapple salsa recipe is as follows:
1 cup of diced pineapple, 1 jalapeno pepper diced, 1/2 a large tomato (seeds removed), dash of lemon and lime juice, and 1/2 tbsp of diced cilantro.


Well, that's a wrap on Day 1.  According to MyFitnessPal this is what I consumed:

Calories: 1389
Cups of Water: 9 (72 ounces)
Total Fat: 9 grams
Sodium: 1610 mg
Carbs: 80 grams
Protein: 117 grams
Vitamin A: 196%
Vitamin C: 362%
Calcium: 91%
Iron: 186%


Saturday, February 21, 2015

Fat Flush: Week 1 - Shopping


Today was an adventure! It was my grocery shopping day.  Time to prepare for the next week or so.  Now, I have lots of choices when it comes to what to eat while on my Fat Flush Diet.

 You may think that the food choices are limiting, but I can guarantee you that I will not be going hungry on this "diet".  Look at all the protein, fruits and vegetables.   The stuff you see in these pictures are things I picked up today.  I still have some food in my fridge and freezer that I will use to add to recipes (for example: I love frozen mustard greens mixed with a can of diced tomatoes).



I have my Week 1 Meal Plan already sorted out in my head.  I am a simpleton.  I can eat the same thing for breakfast every day, same lunch, same snack...as long as I don't have the same meal for each meal (i.e. breakfast, lunch AND dinner).

So here's my plan:
Breakfast:

Power Berry Shake

1 scoop of Whey Protein
1 cup of mixed berries (blueberries and raspberries)
1 cup of kale
1 cup of spinach
8 oz of Cran-Water Mixture

 Lunch: 

Slow Cooker Barbacoa
(prepared ahead of time) Recipe Link Here

Side Salad:
1 cup of Sweet Lettuce Mix
1 tbsp Apple Cider Vinegar
1 tomato
1 slice red onion


 Dinner:

This is where I will have my variety :)  I will update with recipes in the future.

-Harris Teeter Chicken (see side photo)
-Healthy Meatloaf
-Chicken with Stewed Tomatoes
-Spaghetti (Squash) and Turkey Meatballs
-Fajitas
-Turkey Burgers
-Stuffed Bell Peppers



Snacks: 

This is where I will take advantage of the extra fruit I can have (I already had my first portion in my shake).

Apples
Tangerines
Grapefruit with Cinnamon
Hard Boiled Egg (sprinkled with dry mustard)

Stay tuned...My goal is to check in and give feedback on my progress.  Ready...Set...Go!

Thursday, February 19, 2015

Fat Flush: A Two Week Weight Loss Kick Starter



I have 19 days left to lose 4.5 lbs... This is to help me hit my dietbet challenge weigh in goal and win some $$$!  I did the Fat Flush diet about a month ago and lost 12 pounds in two weeks.  I have kept over half of it off.  This really was a tough "diet" to follow for the first week, but the second week flew by.  So I am ready to go again.

Here's how the diet works.  Feel free to "steal" this and/or make it your own.









Rule #1: Eat ONLY the following:

You can have the following (per day):

Protein:
Qty: 8 oz

Fish, Seafood, Lean Beef, Veal, Lamb, Skinless Turkey or Chicken, Whey*

*Whey: Choose lactose-free, high-protein whey powders

Eggs:
Qty: (up to) 2

Eggs

Vegetables: 
Qty: Unlimited

Asparagus, green beans, broccoli, brussels sprouts, cabbage, cauliflower, Chinese cabbage, carrots (one), cucumbers, daikon, eggplant, spinach, escarole, collard greens, kale, mustard greens, romain lettuce, arugula, radicchio, endive, parsley, onions, chives, bell peppers, jicama, mushrooms, olives (3), radishes, mung bean sprouts, okra, alfalfa sprouts, tomatoes, watercress, red or green loose-leaf lettuce, zucchini, yellow squash, water chestnuts, bamboo shoots, water chestnuts, and garlic

Fruits:
Qty: 2 portions

apple-small (1), grapefruit (1/2), orange-small (1), plums-medium (2), strawberries-large (6), cherries-large (10), nectarine (1), peach (1), pear (1), berries *blueberries, blackberries, and raspberries* (1 cup)

Oil:
Qty: 1 tbsp

Flaxseed Oil

Cooking Oil:
Qty: As Needed
For the first two-week period you should avoid oils and fats of any kind other than the daily flaxseed oil and essential fatty acid supplement from GLA

Instead, use the following to cook your food in:

Any of the following (must be low sodium or no salt added):
Chicken Broth
Beef Broth
Vegetable Broth

Herbs & Spices:
Qty: To Taste

Cayenne, dried mustard, cinnamon, ginger, dill, garlic, anise, fennel, clove, bay leaves, coriander, parsley, cilantro, apple cider vinegar, and cumin.

Sweetener:
Qty: To Taste

Stevia Plus

NOTE:

You will also notice that, for now at least, dairy products (with the exception of Whey) are off limits. You must also cut out all grains, bread, cereal, and starchy vegetables such as potatoes, corn, peas, carrots (except daily allowance), parsnips, pumpkin, winter squash, and beans.

Rule #2: Drink the following:


Before Breakfast:
Drink an 8 ounce cup of hot water with the juice of 1/2 lemon to assist your kidneys and liver

Life Long Cocktail: Before Breakfast and Before Bed:
(How to Prepare)

In 8 ounces of the cranberry water, add either 1 full teaspoon of powdered psyllium husks or 1 tablespoon of ground flaxseeds.  Be sure to mix the psyllium quickly and drink it immediately to prevent clumping.  Also, this goes down best with a straw.

Cranberry Water: 
Drink 64 ounces per day
(How To Prepare)
To prepare cranberry water, purchase Knudsen's, Trader joe's, or Mountain Sun's Unsweetened Cranberry Juice.  Then get two empty 32-ounce bottles.  Fill each 32-ounce water bottle with 4 ounces of unsweetened cranberry juice and 28 ounces of water.

Legal Cheat:
Qty: 1 cup per day
Organic Coffee in the morning

Rule #3: Take Your Supplements


Straight GLA Suppliments

(Optional- any or all below)
Qty: 360 to 400 mg

1. Multivitamin
2. Weight-Loss Formula-containing liver-supporting herbs such as dandelion root and milk thistle
3. Carbohydrate Controllers- Such as: Chromium
4. Fat Burners- Such as: L-carnitine, methionine, choline, inositol, lipase, and lecithin


Got all that???  Well then...let's go!  I even made an easy sheet to help you keep track of what you are eating each day.  Here's the link to download the file.




Tuesday, February 17, 2015

All About Vitamins and Minerals (Supplements)


Vitamin or Mineral
Good
Other/Bad
Where to Find It
Recommended Daily Amount (RDA) M=Men
W=Women
Vitamin A
Promotes good eyesight and normal functioning of the immune system.
Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones.  This vitamin is fat-soluble and is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous.


Food sources include:

Sources of retinoids: Beef, liver, eggs, shrimp, fish, fortified milk, cheddar cheese, Swiss cheese

Sources of beta carotene: Sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens
M: 900 mcg (3,000 IU)W: 700 mcg (2,333IU)

Upper Limit:
3,000 mcg (about 10,000 IU)
Vitamin B1 (Thiamine)
Helps the body process carbohydrates and some protein.
No danger. It dissolves in water, so any excess is passed in urine.

Food sources include: 
Enriched, fortified, or whole-grain products such as bread, pasta, and cereals
M: 1.2 mg, W: 1.1 mg

Upper Limit:
Not Known
Vitamin B2 (Riboflavin)
Supports many body processes, such as turning food into energy. It also helps your body make red blood cells.
No danger. It dissolves in water, so any excess is passed in urine.

Food sources include: 
Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef
M: 1.3 mg, W: 1.1 mg

Upper Limit:
Not Known
Vitamin B3
(Niacin)
What it does: Helps with digestion and changing food into energy; helps make cholesterol.
Common side effects include: Mild dizziness, sweating or chills, nausea, burping or diarrhea.  Serious side effects include: severe allergic reaction, uneven or fast-pounding heartbeat, grayish stool color, skin itching or rash, severe stomach pain, shortness of breath, flu-like symptoms, muscle pain, yellowing of skin or eyes





Food sources include: 
Poultry, fish, meat, whole grains, and fortified cereals
M: 16 mg, W: 14 mg

Upper Limit:
35 mg
Vitamin B5
(Pantothenic Acid)
What it does: Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin
Deficiency causes burning feet and other neurologic symptoms.
Food sources include: Wide variety of nutritious foods, including chicken, whole grains, broccoli, mushrooms, avocados, tomato products
M: 5 mg, W: 5 mg

Upper Limit:
Not Known
Vitamin B6
What it does: Supports your nervous system. Helps the body break down proteins. Helps the body break down stored sugar. Aids in lowering homocysteine levels and may reduce the risk of heart disease. Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function
May cause nerve problems in large doses. Evidence is conflicting about the maximum safe dose, so get medical advice before exceeding the RDA.

Food sources include: 
Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach
31–50: M: 1.3 mg, W: 1.3 mg 51+: M: 1.7 mg, W: 1.5 mg

Upper Limit:
100 mg
Vitamin B12
(Cobalamin)
What it does: Helps with cell division and helps make red blood cells.
A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.
Food sources include: 
Beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods
M: 2.4 mcg, W: 2.4 mcg

Upper Limit:
Not Known
Vitamin C
(Ascorbic acid)
What it does: Promotes a healthy immune system and helps make collagen. It's also needed to make certain chemical messengers in the brain.
Large doses can cause diarrhea and nausea, eg 2g/day . Some scientists have argued that 1000-5000mg per day may damage your DNA.


Food sources include: 
Citrus fruits, berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach







M: 90 mg, W: 75 mg Smokers: Add 35 mg

Upper Limit:
2,000 mg
Vitamin D
What it does: Maintains bone health and helps the body process calcium; important for immune system function; may protect from cancer.

This vitamin is fat-soluble so can accumulate in the body. Overdoses are dangerous, but there is wide variability in the toxic level, eg 400IU for children.


Food sources include: 
Fortified milk, cheese, and cereals; egg yolks; salmon

31–50: 5 mcg (200 IU) 51–70: 10 mcg (400IU) 71+: 15 mcg (600 IU)

Upper Limit:
50 mcg (2,000 IU)



Vitamin E
What it does: As an antioxidant, it helps protect cells from damage.
Potential effect with warfarin increasing risk of bleeding, more than 400IU/day can increase risk of heart failure and death in long term illness.

Food sources include: Leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean
M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E)

Upper Limit:
1,000 mg (nearly 1,500IU natural vitamin E; 2,200 IU synthetic)
Vitamin K
What it does: Helps blood clot and maintains bone health.
A very serious allergic reaction to this drug is rare. However, seek immediate medical attention if you notice any symptoms of a serious allergic reaction, including: rash, itching/swelling (especially of the face/tongue/throat), severe dizziness, trouble breathing.
Food sources include: 
Leafy green vegetables like parsley, chard, and kale; olive, canola, and soybean oils; and broccoli
M: 120 mcg, W: 90 mcg

Upper Limit:
Not Known
Biotin
What it does: Helps convert food into energy and synthesize glucose Helps make and break down some fatty acid. Needed for healthy bones and hair
No danger. It dissolves in water, so any excess is passed in urine.
Food sources include: Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish









M: 30 mcg, W: 30 mcg

Upper Limit:
Not Known

Calcium
What it does: Helps build and maintain strong bones and teeth. Helps muscles work. Supports cell communication.
High doses can lead to headaches, stomach pain, high blood pressure and diarrhoea. Excess calcium can be deposited as kidney and gall bladder stones. It has been linked to an increased risk for heart attack in recent research.

Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer.


Food sources include: 
Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu
31–50: M: 1,000 mg, W: 1,000 mg 51+: M: 1,200 mg, W: 1,200 mg

Upper Limit:
2,500 mg
Chloride
What it does: Balances fluids in the body A component of stomach acid, essential to digestion
New recommendations (DRIs) for chloride are under development by the Institute of Medicine.

Food sources include:
Salt (sodium chloride), soy sauce, processed foods
Food and Nutrition Board 1989 guidelines: M: 750 mg, W: 750 mg

Upper Limit:
Unknown
Choline
What it does: Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities Plays a role in metabolizing and transporting fats
Side Effects include: Body odor (a fishy body odor due to consuming too much), increased  body temperature, excessive sweating as well as increased salivation
Food sources include: Milk, eggs, liver, and peanuts
M: 550 mg, W: 425 mg

Upper Limit:
 3,500 mg
Chromium
What it does: Helps maintain normal blood sugar (glucose) levels.
Stop using chromium picolinate and call your doctor is you have any of the following symptoms: thinking problems, trouble concentrating, problems with balance or coordination; liver problems-nausea, upper stomach pain, tiching, tired feeling, loss of appetite, dark urine, clay-colored stools, jaundice

May also cause: headaches, sleep problems (insomnia), mood changes, or feeling irritable



Food sources include: 
Some cereals, beef, turkey, fish, broccoli, and grape juice

Unrefined foods such as brewer’s yeast, nuts, and cheeses are the best sources of chromium.
31–50: M: 35 mcg, W: 25 mcg 51+: M: 30 mcg, W: 20 mcg

Upper Limit:
Not Known
Copper
What it does: Helps break down iron, helps make red blood cells, and helps produce energy for cells.
Adults should consume no more than 10 mg of copper per day. Kidney failure and death can occur with as little as 1 gram of copper sulfate. Symptoms of copper overdose include nausea, vomiting, bloody diarrhea, fever, stomach pain, low blood pressure, anemia, and heart problems.
Food sources include: 
Organ meats (like liver), seafood, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products
M: 900 mcg, W: 900 mcg

Upper Limit:
10,000 mcg
Fluoride
What it does: Prevents dental cavities and stimulates new bone formation.
Higher doses can weaken bones and ligaments, and cause muscle weakness and nervous system problems. High doses of fluoride in children before their permanent teeth come through the gums can cause tooth discoloration.

Toothpaste and fluoride rinses should not be swallowed routinely, particularly by children. It’s a good idea to make sure that children under six years of age use only a pea-sized amount of fluoride-containing toothpaste, just in case they swallow some.
Food sources include: 
Fluoridated water, teas, toothpaste with fluoride and some fish
M: 4 mg, W: 3 mg

Upper Limit:
10 mg
Folic Acid
What it does: Promotes cell development, prevents birth defects, promotes heart health, and helps red blood cells form.
No danger. It dissolves in water, so any excess is passed in urine.

Many people don’t get enough of this nutrient. Occasionally, folic acid masks a B12deficiency, which can lead to severe neurological complications. That’s not a reason to avoid folic acid; just be sure to get enough B12.

Food sources include: Fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables
M: 400 mcg, W: 400 mcg

Upper Limit:
1,000 mcg
Glucosamine
What it does: Works to promote joint and cartilage health.  It protects cartilage and stops it from breaking down.
According to the Arthritis Research Campaign, these can include stomach upset, constipation, diarrhoea, headache and rash; glucosamine can also react with anti-diabetic treatments by increasing blood sugar levels. 

Food sources include:
Edible crustaceans such as shrimp, lobster, crab and crawfish can provide trace amounts of glucosamine in their shells and tails.

500 mg taken three times a day
Iodine
What it does: Works to make thyroid hormones.
Iodine can cause significant side effects in some people. Common side effects include nausea and stomach pain, runny nose, headache, metallic taste, and diarrhea.

In sensitive people, iodine can cause side effects including swelling of the lips and face (angioedema), severe bleeding and bruising, fever, joint pain, lymph node enlargement, allergic reactions including hives, and death.

n both children and adults, there is concern that higher intake can increase the risk of side effects such as thyroid problems. Iodine in larger amounts can cause metallic taste, soreness of teeth and gums, burning in mouth and throat, increased saliva, throat inflammation, stomach upset, diarrhea, wasting, depression, skin problems, and many other side effects.

When iodine is used directly on the skin, it can cause skin irritation, stains, allergic reactions, and other side effects. Be careful not to bandage or tightly cover areas that have been treated with iodine to avoid iodine burn.





Food sources include: 
Iodized salt, some seafood, kelp, and seaweed
M: 150 mcg, W: 150 mcg

Upper Limit:
1,100 mcg

Iron
What it does: Carries oxygen to all parts of the body through red blood cells.
Iron is stored in the body and high doses (over 17mg) can lead to constipation, vomiting, nausea and diarrhea. Very high doses can be fatal.
Food sources include: 
Leafy green vegetables, beans, shellfish, red meat, eggs, poultry, soy foods, and some fortified foods




31–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg

Upper Limit: 45 mg
Magnesium
What it does: Helps muscles and nerves work, steadies heart rhythm, maintains bone strength, and helps the body create energy.
High doses can cause diarrhea.


Food sources include: 
Whole grains, leafy green vegetables, almonds, Brazil nuts, soybeans, halibut, peanuts, hazelnuts, lima beans, black-eyed peas, avocados, bananas, kiwi, and shrimp
31+: M: 420 mg, W: 320 mg

Upper Limit:
350 mg (Note: This upper limit applies to supplements and medicines, such as laxatives, not to dietary magnesium.)
Manganese
What it does: Supports bone formation and wound healing, and also helps break down proteins, cholesterol, and carbohydrates. It’s also an antioxidant.
If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Those with liver damage or whose diets supply abundant manganese should be especially vigilant.
Food sources include: 
Pecans, almonds, legumes, green and black tea, whole grains, and pineapple juice
M: 2.3 mg, W: 1.8 mg

Upper Limit:
11 mg
Melatonin
What it does: Helps to regulate sleep
Side effects include raised blood pressure, vivid dreams, headache, lower body temperature, fatigue, depression, decreased libido and reduced fertility. 

Food sources include:
Researchers found that pineapples, bananas, and oranges were able to increase melatonin presence significantly.
1-3 mg
Molybdenum
What it does: Helps process proteins and other substances.
Molybdenum is LIKELY SAFE when taken by mouth appropriately by adults. Molybdenum is safe in amounts that do not exceed 2 mg per day, the Tolerable Upper Intake Level.

However, molybdenum is POSSIBLY UNSAFE when taken by 
mouth in high doses. Adults should avoid exceeding 2 mg daily. 


Food sources include: 
Legumes, grain products, and nuts
M: 45 mcg, W: 45 mcg

Upper Limit:
2,000 mcg
Phosphorus
What it does: Helps cells work, helps the body make energy, helps red blood cells deliver oxygen, and helps make bone.
Certain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain.
Food sources include: 
Dairy products, beef, chicken, halibut, salmon, eggs, and whole wheat breads


M: 700 mg, W: 700 mg

Upper Limit:
31–70: 4,000 mg 71+: 3,000 mg
Potassium
What it does: Helps the nervous system and muscles; helps maintain a healthy balance of water.
New recommendations (DRIs) for potassium are under development by the Institute of Medicine. Food sources do not cause toxicity, but high-dose supplements might.

Taken in very high doses as a supplement, potassium can have serious side-effects such as arrhythmia (faulty heartbeat) - and it can even be fatal. 


Food sources include: 
Broccoli, potatoes with the skin, prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes
Food and Nutrition Board 1989 guidelines: M: 2,000 mg, W: 2,000 mg

Upper Limit:
Not Known
Selenium
What it does: Helps protect cells from damage and regulates thyroid hormone.
No known side effects
Food sources include: 
Organ meats (like liver), shrimp, crabs, salmon, halibut, and Brazil nuts
M: 55 mcg, W: 55 mcg

Upper Limit:
400 mcg
Sodium
What it does: Balances fluids in the body Helps send nerve impulses Needed for muscle contractions Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure
While experts recommend that people limit sodium intake to 2,400 mg, most Americans consume 4,000–6,000 mg a day. New recommendations (DRIs) for sodium are being developed by the Institute of Medicine.
Food sources include:
Salt, soy sauce, processed foods, vegetables
Food and Nutrition Board 1989 guidelines: M: 500 mg, W: 500 mg

Upper Limit:
Not Determined
Sulfur
What it does: Helps form bridges that shape and stabilize some protein structures Needed for healthy hair, skin, and nails
Deficiencies occur only with a severe lack of protein.
Food sources include:
Protein-rich foods, such as meats, fish, poultry, nuts, legumes
Unknown

Upper Limit:
Unknown
Zinc
What it does: Supports immune function, as well as the reproductive and nervous systems.
High doses can lead to stomach cramps, nausea and vomiting, 100mg a day is the current advised maximum daily limit
Food sources include: 
Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products
M: 11 mg, W: 8 mg

Upper Limit:
40 mg