Heart healthy diet, sodium and potassium

 Now that we are watching sodium for Bob's congestive heart failure I did an AI search on sodium and potassium,

"Balance sodium and potassium intake to support heart health by reducing sodium and increasing potassium through whole, unprocessed foods. Most Americans consume too much sodium (averaging ~3,400 mg/day) and too little potassium (averaging ~2,300–3,000 mg/day), creating an unhealthy imbalance linked to high blood pressure and increased cardiovascular risk.

Reduce sodium intake by limiting processed and packaged foods (e.g., deli meats, canned soups, fast food), which are major sources of added sodium. Aim for less than 2,300 mg/day, ideally 1,500 mg/day, especially if you have high blood pressure.

Boost potassium intake by eating more fruits, vegetables, legumes, and whole grains. Aim for 3,500–5,000 mg/day of potassium, as recommended by the American Heart Association for blood pressure control. Examples:

Sweet potatoes (500+ mg per medium potato)

Bananas (450 mg per medium fruit)

Spinach, winter squash, white beans, tomatoes, and pumpkin

Consider potassium-based salt substitutes (e.g., blends with 75% sodium, 25% potassium chloride), which can help reduce sodium intake and increase potassium. Consult your doctor first, especially if you have kidney disease or take certain medications (e.g., ACE inhibitors, potassium-sparing diuretics).

Follow the DASH (Dietary Approaches to Stop Hypertension) eating plan, which emphasizes fruits, vegetables, low-fat dairy, whole grains, and lean proteins—naturally rich in potassium and low in sodium.

The ideal sodium-to-potassium ratio is not fixed, but higher potassium relative to sodium is consistently linked to lower blood pressure and reduced heart disease risk. A ratio of 1:2 to 1:3 (potassium to sodium) is considered beneficial.

Key takeaway: Prioritize whole foods, minimize processed items, and focus on increasing potassium-rich foods to naturally balance your sodium-potassium intake for better heart health."

 https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure

https://pmc.ncbi.nlm.nih.gov/articles/PMC10759559/  

https://extension.missouri.edu/news/for-a-healthier-heart-balance-potassium-and-sodium

https://youtu.be/8ZbiA_Akvgk?si=BAiihiAlq0Y40BBN  Potatoes a good source of potassium

USDA-Sodium-Content.pdf   26 page chart of USDA

HighPotassiumFoodList_sglpgs.pdf High potassium foot list by mycardiologist.com

The Minnesota Mobs

Every time I hear or watch an account of the Minnesota mobs I wonder if they care that much about our homegrown criminals. . . you know, the average Indianapolis citizen bank robber or child molester, or Fargo fake schoolteacher, or the doctor who killed his ex-wife and her dentist husband with two kids in their house here in Columbus? Would they riot for them because they were neighbors or employed or sat next to them in church? Or would they riot for the smash and grab at their gym who robbed THEIR car? There are laws to follow when illegals are detained; the governor and mayor are not following them, and they are encouraging riots--all for the cover-up of their own crimes. If we can thank The Donald for nothing else, it's that he kept Walz and Harris out of the White House.

 
Since they are participating in the riots, or just standing around watching, do they want to sit in jail for 2 years like the J-6 folks who didn't commit a fraction of the crimes or terror they have?

Patti Foley of Toledo, obituary

 https://www.coylefuneralhome.com/obituaries/Patricia-Foley-8/?  We came to know the Foleys in the 1990s when they hired Bob to be their architect for their new home at Lakeside where they were active members of the community.

Ohio is buried in 11" of snow and other problems

 Our car is immobilized for a while. Churches and schools were closed by the latest storm that has swept across the nation, and particularly those areas south of us. Even if we could get to the car, sweeping off the snow would cover us up, and I suspect the wipers and doors are frozen shut.

"COLUMBUS, Ohio (WSYX) — Good Sunday evening! [Jan. 25] Most snowfall totals across Central Ohio have been around 10–11 inches as of 5 PM. We did have a few 13-inch reports from New Albany, Zanesville, and Coshocton County. Southern and eastern Ohio had some sleet and freezing rain mixing in during the day, with reported snowfall totals around 6–8 inches, but we are not done with the snow just yet."

These are AI generated reports I found on internet:

"Schools and colleges across central Ohio, including Ohio State University, Columbus State Community College, and Columbus City Schools, canceled classes for January 26 and 27 due to snow and extreme cold.

Businesses and government offices closed, including the Columbus Zoo and Aquarium, Columbus Metropolitan Library, Franklin County courts, and Columbus VA clinics.

The City of Columbus declared a Level 3 snow emergency on January 25, which was downgraded to Level 2 by January 26 as snow removal crews worked to clear roads.

Mayor Andrew Ginther confirmed that over 16 inches of snow fell in some southern and eastern parts of the metro area, and crews were actively working to improve road conditions.

Wind chills dropped to -15°F to -25°F through the week, with a Cold Weather Advisory and Extreme Cold Warning in effect, posing risks of frostbite and hypothermia.

No new snow is expected through January 27, but blowing snow and icy conditions remain hazardous, and temperatures are forecast to stay below zero for several days."

 Then to complicate things Bob was in the hospital January 21-24, getting out in time to grab a few new prescriptions.  There wasn't time to stock up on food--and we live in retirement independent living where meals are provided,   If the employees can get to work! A few did make it in, but it's more like picnics and the new menu for Bob includes less salt. Some of the staff spent the night.

Get rid of your personal information on Google

 “If bad actors get their hands on your personally identifiable information (PII), they can use it to swindle, impersonate, or even endanger you on the internet—and in the real world. One of the prime places to find PII is on Google, and while Google can’t stop that info from appearing on other websites, you can try to remove PII from the search giant’s results." PC magazine explains it.

https://www.pcmag.com/how-to/psst-you-can-remove-your-personal-info-from-google-search-heres-how?

Benefits of local honey

Never a dull moment at The Estates. 

I couldn't get the jar of our homegrown (Upper Arlington, Ohio) honey open this morning to make my delicious chocolate-honey de-caf. Even when I was a strong 65, I couldn't get these open (home processed). So, I tucked it inside my waxed amaryllis box and went down to the night watchman (it was about 6:30 a.m.) and asked for help. I even took with me two plastic jar opening strips. Big guy, he  huffed and puffed but he couldn't do it either. So, I told him we needed hot water to loosen the ring seal, so he took it to the back room and did that. After much effort, he was successful. Then there was the sealed lid, so he found a pair of scissors, and finally, success!

"Benefits of Local Honey

Local honey offers various health benefits that can enhance daily wellness. This natural sweetener not only tastes good but also provides important nutrients that support a healthier lifestyle.

Nutritional Advantages

Local honey contains essential vitamins and minerals. It includes vitamin C, calcium, and iron, which contribute to overall health. This sweetener also provides carbohydrates, giving a quick source of energy. Unlike processed sugars, local honey has fewer additives and preservatives, making it a cleaner choice for sweetening foods. The presence of local pollen in honey can boost immune responses. This helps the body build tolerance to local allergens, which can be especially important during allergy season. Choosing local honey means enjoying a product rich in nutrients while also supporting local beekeepers.

Antioxidant Properties

Local honey is rich in antioxidants, which help protect the body from damage caused by free radicals. These free radicals can lead to chronic diseases and aging. Antioxidants found in local honey primarily come from plant compounds, such as flavonoids and phenolic acids. Consuming local honey can aid in reducing inflammation and supporting heart health. Studies show that honey's antioxidant content can be more effective than those in many processed sweeteners. Regular use may help improve overall health by boosting the body's defenses and promoting better well-being. Local honey stands out as a natural choice for enhancing health and combating oxidative stress." . . . 

Why Is Local Honey Better for You? Key Health Benefits — Blythewood Bee Company

Sainte Chapelle in Paris

 Visiting Sainte-Chapelle in Paris: What to Know Before You Go - City Or City  A story of this chapel was included in my reading this morning,

Finding a service opportunity

Don't ask God if you don't want an answer. Like in 5 minutes. After my devotions Sunday morning I reread a post Christmas letter from our friends John and Sue. They moved to Yakima some years ago but he was a pastor at our church and we've known them since 1974. They too had recently moved to a retirement community, so I was reading about their interesting, challenging life of service in their new community. I sort of sighed a prayer, something like "Lord I'd like to be of service like John and Sue." Then I picked up my phone to take my morning walk through the halls, down the stairs, past the front desk and back. I stopped to look at the Columbus Dispatch and read about the governor's race (Vivek Ramaswamy). Then I heard something--some people have pets and my first thought was a Siamese cat. Sort of howling. So I redirected my usual route to follow the sound, and after a few turns saw a door was open and someone was yelling for help. I found a resident on the floor covered in blood, grabbed her hand and told her I'd get help. Because of the blood I didn't recognize her, but as soon as we spoke, I knew her voice. I alerted the security staff. She was soon off to the hospital via the Columbus squad, and I hope she'll be OK. She was lucid enough to talk to me and I stayed with her until they took her out of the building. For being 98, she's a tough gal. Pray for her. And me. I was a bit shaky. My mornings are usually not this eventful.

The mess in Minneapolis

With the help of Hakeem Jeffries ["We must reform our broken immigration system and create a pathway toward citizenship for the millions of undocumented (illegal aliens) hardworking individuals who dream of becoming Americans"] and the left-wing, never-Trump media, Gov. Tim Walz allegedly covered up fraud [theft of federal benefits] in Minnesota. Ms. Renee Good chose to disobey lawful orders so ICE could remove dangerous criminals preying on innocent citizens, and lost her life.