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Sodium and Challenges

Wednesday, November 09, 2011

I kept my sodium under 2300 yesterday and I could feel a difference. Maybe it wasn't just the sodium but I think it may have had a big part in it. I've already planned out my food for today so I should be under again. I can't wait to check out my blood pressure at the end of the week.

My heart rate was back down to 50 this morning, so that made me feel much, much better.

My husband asked for sushi rolls again for lunch so I'm going to very carefully measure my soy sauce today. I think that all of the asain food that I've been craving is what really messed up my sodium the last couple of weeks but at least I know now. I'm glad that pulled muscle sent me to the doctor so that I found out about my blood pressure going up.

I really enjoy these little challenges that help me to get healthy. I am really and truly not just trying to lose weight anymore - I am going to be HEALTHY! In the past I would just watch my calories, fat and fiber and track points with WW. As long as I stayed withing my points, I thought I was doing well. I probably would have eventually discovered that I needed to watch other things like carbs, protein and sodium but SP makes that so much easier. Just seeing the exact numbers and knowing my goals for each nutrient is a big help. At first I just concentrated on the main 3 - calories, fat and fiber but I learned what the numbers actually meant and why my goals were set where they were. Then I added the exercise and learned how it affected my calories. After concentrating only on exercise and the 3 main nutrients for a while, I learned how carbs affected my health and ability to exercise. Then I watched my protein and realized that I rarely, if ever met my protein goals. The few times that I did, I was WAY over on calories, so I concentrated on finding a balance between those two. Then I learned about interval training and found something new for my concentration. I love intervals! After the visit to my doctor and a higher than normal BP and heart rate, I began to watch my sodium, which means I will also be checking my heart rate and BP more often.
My next goals will be to increase my protein again without increasing calories or sodium and to continually add strength training. I'm still spotty on that one even though I've tried it a few times.



Protein vs Sodium

Tuesday, November 08, 2011

While reviewing my nutrition reports, I noticed a trend. In my attempts to increase my protein, I was tripling my sodium! So now I'm concentrating on sodium because the high sodium levels made a noticebale difference in my body. My blood pressure and heart rate were both much higher than normaland I just felt kind of 'UGH'.
The good thing about concentrating on sodium you that it naturally reduces calories as you reduce sodium. The negative is the protein which seems to come high in sodium. So today I'm adding edamame to my salad instead of trukey pepperoni. I'll still be low on protein (I rarely meet my goals for it). I'll have to start making beans and add them to as many meals as possible. The canned beans are also amazingly high in sodium. Ironically, of the beans in my pantry, refried beans have the least amount of sodium. I can add half a cup of refried beans today without going over my sodium levels.

Plans for today
1) Stick to food already entered on my Nutrition Tracker
2) 2 hours of cardio
3) Strength Training
4) Laundry
5) Dust Living Room

  Member Comments About This Blog Post:

GRANDMABABA 11/8/2011 11:25AM

    emoticonThat sodium hides everywhere. Good luck reducing it to where you need it to be!

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Monday, November 07, 2011

It's that time. I need to start monitoring my sodium intake.
For some reason, I'm more sad about that than I ever was about chaning that rest of my diet. Salt is one of my favorite additions, which is why I have to start cutting back on it now.
Twice in a row my blood pressure has been high - not high enough for the doctor to be concerned but high enough for me to be concerned. I've been exercising for about 2 hours a day. There is no reason for it to be higher, other than nutrition. So for one week I am going to work on lowering my sodium and cut out alcohol again, while I keep up my cardio. I'll go back in a week and see if there's any progress.
Sodium is very tricky. It might take a couple of weeks of concentration to get a handle on it, but I'm hoping there will be a noticeable difference over the next 2 weeks.



It's cold!

Thursday, November 03, 2011

I have a TON of stuff to do today and it's freezing outside! Really, truly freezing! It was 24 degrees outside! I know that may not seem strange to many people but I am used to it maybe getting in the twenties a couple of times in the year, like January and February - not November! I knew when we moved here that it would be colder and may even snow, but I guess that's not something that you really understand until it happens. I may have to buy more sweaters!
That's enough about the weather. I'll get used to it soon enough. I need to plan out my day again to make sure I eat well and fit my exercise in with everything else I need to accomplish.

1) Work on DS's birthday video
2) Put up laundry - 30 minutes
3) 1 hour on the bike
4) 1 hour of steps
5) Eat spinach salad for lunch!!
6) Pack
7) Make dinner by 5pm, so we can eat and go!
8) Finish sparkpoints before we leave!
9) Spend 15 minutes straightening up kids rooms

I will not eat any candy today!!


  Member Comments About This Blog Post:

COMPUCATHY 11/5/2011 9:59AM

    Sounds like a good plan! Planning makes the difference! Keep up the good work! Thanks for your encouragement! Spark on! emoticon

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Still Going

Wednesday, November 02, 2011

I went over my calories today.

I DID do 2 hours of exercise, though. I had to talk myself into again. I guess it will be like that a lot of days, but I'm just happy to get it done.

I really, really need to stick to my schedule for ST! I'll get back to it soon.

I know I'm still on the right track. Sometimes it feels like I'm just not quite doing enough, but I'll keep trying and I know I'll get there eventually!


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