No, I still haven't shoveled snow yet, it's too cold, will wait until around 2:00 this afternoon.This article was copy/pasted from the Mayo Clinic site. Check it out, they also tell you how to lower it. This morning I've eaten 564 grams already just with 2 slices of toast, 1 egg white, 1 T. Salsa and 1 serving Fiber One. I could go over the deep end trying to keep my sodium in check. I think I'll not worry about it since my health is good. They said 5% of sodium comes from salting your food, 6% from adding it while eating and 77% from proccessed and prepared foods. Ya just can't win at this game.
How much sodium do you need?
Various organizations, including the National Academy of Sciences' Institute of Medicine, have published recommendations for daily sodium intake. Most recommend between 1,500 and 2,400 milligrams (mg) a day for healthy adults. A lower sodium intake has a more beneficial effect on blood pressure.
If you are older than 50, are black or have a health condition such as high blood pressure, chronic kidney disease or diabetes, you may be more sensitive to the blood pressure raising effects of sodium. As a result, aim for a sodium intake at the low end of the range recommended for healthy adults. Talk to your doctor about the sodium limit that's best for you.
Sodium: FDA (who I don't trust AT ALL) says 2400 mg for 2000 eaten. So if I eat 1200 - 1300, which is about 40% less than 2000, my sodium should be 40% less as well. That translates to 1800 mg/day. The FDA is ultra-conservative. They tell you to work out 20 minutes a day three times a week for fitness. Give me a break! You barely break a sweat in that time. And the proof is in the population. My MD also agrees that the FDA is twenty years behind the times. Thus, 1500 to 1650 mg/day is what the doctor orders.
I can't keep eating processed junk. I have to cook more of my own meals and freeze more. With all the awesome kitchen gadgets now (containers, mini processors, etc.), there's no excuse for being better organized with food. And I love to cook so this is a no-brainer for me.
To reduce fat, Bobbi, will be a little more work. Ninety percent of my fat comes from dairy and beef. So I'm trading two beef days for one chicken, one fish and I'm not buying Olivio anymore. Yeah... it's better than butter. But the fat is still there. Breaks my heart to see that I've taken in 16 grams of fat just buttering a bagel! No more bagels either! At 300 calories a pop, I'm better of with two slices of whole wheat bread.
As I said, it's tweaking. Researching more, reading more, and experimenting with foods. I think it'll be fun. This whole process is fun!
Diva? does your Doc want you to eat 20% fats or keep your BF over 20%?
He wants 20% of my calories to come from fat. He's not worried about the body fat dropping too low. He knows that I'm striving for an 11 to 13% and he's not concerned just yet, although he agrees that generally speaking, that number is quite low for women. He's trying to get me "comfortable" with 14% body fat. That's a number he can live with.
And as you may know, I am a cancer survivor so I can't/won't/don't eat a lot of stuff that most people might be okay eating. I have never had a TV dinner in my life, and nutrasweet and splenda scare the bejeezus out of me.
Thanks Diva! When I told my SIL (who is a personal trainer), that I wanted to get my BF down to around 18%, I got the no no no finger ... and a speech. I felt like there was two sets of rules, one for real fitness-ites and one for the rest of us lesser mortals.
Diva? I thought it was all about 'normal women' and that lowering your BF any further was for fitness pro's and so on. Because she has some training (and was new at the time) I think she assumed I hadn't really done any research or knew what I was talking about.
Good Morning! It's 16 below zero this morning and I'm feeling sorry for God's critters, brrrr! Tuesday's Menu (I had a squash and cool whip kind of day) Calories...1,133 Fiber... 41grams Fat...20% (I didn't get my 1 Tlbs. of olive oil in so fat is low)
Breakfast: Vit/salmon oil - Fiber One - Elk and Egg white omelet/Salsa and 2 slices toast
Lunch: Apple/Squash Soup, FF Milk and Squash Pie with SF/FF cool whip.
Afternoon snack: Coconut Souffle w/Cool Whip
Super: Ham with Pineapple - mashed potatoes - cauliflower
Evening snack: More squash pie w/cool whip We still have about 15 fresh squash in the breezeway and we love this squash pie so much that I'll probably make a lot of it into dessert. It really does taste like pumpkin pie!
Annette... 2-4 glasses of wine a night? That is the exact reason I struggle with my weight. DH and I love Cabernet wine. I've never been a big eater so losing weight is pretty easy for me but wine is another story. We haven't had wine in the house for the past 7 or 8 weeks because of the temptation. Will I celebrate with a glass when I've dropped my weight? Does a Bear poop in the woods? Rusty... Me too, I'm going to start watching my sodium too. Diva... Thanks for bring sodium to my attention. I never paid much attention to it before, probably because I don't have high blood pressure. (Actually it's the opposite) What's Olivio? I didn't know you're a cancer survivor, I can see why SF foods scare you! Congratulations on licking the big C! Susan... I snooped and learned a lot about you this morning. I think the Fitday you have under your name is fun to look at. I see you eat TVP, me too! I love the stuff. I have a recipe for Sloppy Joes that I make out of it. I'll send you the recipe if you want it. What do you do with 1 cup of raw oatmeal? Do you bake it first or just eat it? Ballroom dancing? TeeHee, are you training for "Dancing with the Stars"? Petra... I use Wal*Mart brand of multi-vitamin. I think one is just as good as another. There're probably all made by the same company. Matt... So you started being a calories counting geek because of you wife starting a reducing program? Good for her, is she counting calories too? Tell her to get on the computer and tell us all about the foods you sneak! Valerie Joy... 1200 calories is perfect, that's my goal too. I see you do Tae Bo, wish I wasn't so old. I think you have to have good balance for that and mine went out the window with the wash water. (you'd have to be old to understand that old saying!) It's getting light out, I better go shower and get ready to drive into town for our exercise session. It's suppose to snow again today, I love the snow! Catch ya tomorrow! Bobbi
Hey everyone,
My calories yesterday were around 1200, at least by my calculations. I had spaghetti for supper and I did measure out what I put on my plate, but when I went to put the plate by the sink I seen that there was still some noodles so I took a handful of them. But still I do not think that I over my cal limit.
I did 30 min on the gazelle and the first SI6 tape. I think tomorrow I am going to try the 2nd tape. I would say tonight but I have another appointment for my son so I will be lucky if I can get in the first SI6 tape. I think it is about 20 mins shorter than the second one, from what I can remember.
Bobbi I went to Rite Aid last night and looked at there vitamins and was overwhelmed. LOL I think that I will go to Wal-Mart this weekend and look there. It is like 8 degrees here. We get your weather about 1 day or so after you. The water might warm it up some but not enough. I am ready for the snow to be gone now. It's going to be time to get on the motorcycle again!!!!
Well I hope that everyone has a good day.
Mary
Last edited by Petra6998; 01-31-2007 at 08:49 AM.
Reason: missing a word
It's -4C this morning about 28F I think. The cat will not go out!
TVP is my friend. I put it in chili and stuff like that. That soup is cut up cabbage, a can of tomatoes, a slop of chicken broth and a cup of TVP.
The one cup of oatmeal? I use the raw measurements because fitday adds salt to their cooked. And ... um ... I ate the whole thing .... before the popcorn
As for the exercise? Fitday doesn't always have exactly what I want. So I've fooled with my heart rate monitor and other calculators to come up with what I think is about right and use the fitday 'title' that matches best. It's really a combination of dancing, jumping and weights that keeps my heart rate up pretty nicely.
Me (klutz) ballroom dancing. Now that would be funny!
Um ... at fitday, you have to make your journal public. I think the button you click says something just like that. Then here, in your user CP ... i think it's in edit my profile ????
I've never been a big eater so losing weight is pretty easy for me but wine is another story. We haven't had wine in the house for the past 7 or 8 weeks because of the temptation. Will I celebrate with a glass when I've dropped my weight? Does a Bear poop in the woods?
I snooped and learned a lot about you this morning. I think the Fitday you have under your name is fun to look at. I see you eat TVP, me too! I love the stuff. I have a recipe for Sloppy Joes that I make out of it. I'll send you the recipe if you want it. What do you do with 1 cup of raw oatmeal? Do you bake it first or just eat it? Ballroom dancing? 
TeeHee, are you training for "Dancing with the Stars"?
Good for her, is she counting calories too? Tell her to get on the computer and tell us all about the foods you sneak! 
