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WATERDIAMONDS Posts: 14,777
6/29/13 6:28 A

All in all, it seems to me you're doing very well, Changes in eating and moving take time, and if you're making exercise a priority and at least watching what you eat, then I wouldn't worry about any specific thing such as sodium just yet. Give yourself time to adjust and as you do, you're body will come to crave health as much as it does salt. You'll naturally want to eat better food with fewer additives because you'll feel so much better, mentally and physically plus your success will propel you forward to more success.

Congratulations on all you've accomplished so far and keep up the great work.

TACDGB Posts: 6,132
6/28/13 9:28 P

nice work...eating clean will help with the less salt in your diet.

SLFREY33 SparkPoints: (809)
Fitness Minutes: (1,124)
Posts: 2
6/27/13 8:29 P

Thanks for the advice all! I read the post you suggested and picked up some calcium fortified OJ to go with my morning meal That should help me in that respect.

VESUVIOUS SparkPoints: (27,178)
Fitness Minutes: (31,822)
Posts: 774
6/27/13 3:08 P

Congrats on your progress. The more "clean" you eat, the more your sodium will go down. And you will feel better from more of your vitamins coming from natural sources. I also use Superfood (powdered veggie mix) that I add into a smoothie. I am not a good green veggie eater and this really helps!!!

KCLARK89 SparkPoints: (26,260)
Fitness Minutes: (15,946)
Posts: 1,078
6/27/13 8:22 A

Welcome and congrats on your progress so far!

Your workouts sound like they suit you for now and that you're not pushing yourself too hard at this point which is good :)

Coach Jen gives great advice about checking out your resources for calcium and potassium. And now that you are tracking your food, maybe that will help you to see what kind of swaps you can make for high-sodium food throughout your day.

Keep it up!! :)

SPARK_COACH_JEN Posts: 56,636
6/27/13 7:01 A

Welcome to the site! It sounds like you're off to a great start!

I agree with the previous poster that cutting down on the amount of processed food in your diet will help keep your sodium levels in check.

As far as calcium goes, here's an article with dairy-free calcium sources that should help:

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1061


The best sources of potassium include dried fruits, nuts, green leafy vegetables, mushrooms, bran, wheat germ, yams, bananas, and oranges. Good sources include many other fruits and vegetables as well as meats, fish, poultry, and legumes.

I would recommend updating your calories burned goal to reflect how much exercise you're doing each week. That may or may not change your recommended calorie range.

It's normal to lose more quickly in the beginning, but that should start to slow down as your body adjusts to the changes you're making.

Hope that helps,

Coach Jen

KKKAREN SparkPoints: (216,721)
Fitness Minutes: (87,796)
Posts: 11,704
6/27/13 6:25 A

cut done on processed foods and your sodium will go down

SLFREY33 SparkPoints: (809)
Fitness Minutes: (1,124)
Posts: 2
6/26/13 7:34 P

HI all, I am new to spark people.. I joined spark people about 7 days ago and started monitoring my food and exercise. In that time period I have managed to meet most of the daily goals most of the days . They are suggesting a 1500 to 1800 calorie daily meal plan for me I have not had an issue with this beside the odd craving for *insert fatty food here* . I am not following the suggested diet here, but just monitoring as best I can the foods I am picking to eat. for the most part except for one day the evil burger king lured me in. I have been 100 to 200 calories under the 1800 max and even on that day i was still only 300 calories over.

I have also been hitting the gym regularly, They are only suggesting I burn 1400 calories a week\ 250 min a week... I have been doing cardio 3 days a week and 2 days strength training using the beginning strength training 30 min workout from the site. When I do the strength training I normally do 15 min of cardio before and after and I spend 10 minutes in the sauna every time I go to the gym after I work out. Mainly because it feels good and I afterwards my muscles don't feel nearly as sore the next day.
any way that's 300+ min a week right there not counting anything else I am doing, like walking at lunch or taking the stairs over the elevator to my office. I am already well past my weekly goal in burnt calories. Is it to much? I have already dropped 4.6 pounds in that time. I am a bit worried i may be losing it to quickly?

Things I am having trouble with is Sodium, my bane, while I am not going way way over the max 2300mg suggested I am almost always going over by 10 to 15% and I never seem to get enough calcium and potassium. milk/cheese is not an option.

Edited by: SLFREY33 at: 6/26/2013 (20:36)
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