Thursday, January 20, 2011
I essentially follow the DASH diet. I just reviewed it again in a spark article. I learned from a Chef Meg recipe that there should be a low sodium marinara sauce available.
I found it today at my store I shop on Senior Citizen Discount Day = Thursday. It is a small store. The size they were 30 years ago. They don't usually carry a lot of options. But I found the low sodium sauce. So, I bought a jar. A little pricey. But with all of today's discounts, I had $15 off my final bill, so it more than paid for it.
I eat cottage cheese fairly regular, and have come to realize how much sodium is in it. So, I bought half what I usually purchase, and got an equal amount of ricotta. Sometimes I add fruit to my cottage cheese. That sounds good with the ricotta. But dice bell pepper doesn't sound right. I have made dessert type things with it in the past. And of course lasagna.
This is going to be somewhat of an adjustment for me, but one I need to make.
High Blood Pressure? Have a DASH of Spark
There's More to it than Your Sodium Intake
The Recipe I cooked on Tuesday:
Chef Meg's Slow Cooker Lasagna
Today's recipe, which I modified more since I entered it on spark recipes. I used pretzels instead of potato chips.
Healthy Baked Chicken Salad
Wednesday, January 19, 2011
Time: When can you be here?
Where: My Driveway.
What: It is a Party.
Serving: Frothy Hot Chocolate
Tuesday, January 18, 2011
I had a severe flare-up of my GERD [gastro-esophogeal reflux disorder] on the weekend following Thanksgiving. It took me several weeks to get it under control. In the process, I had stopped taking most of my OTC drugs [that are actually prescribed.] Among those are my OTC treatments for high cholesterol & high triglycerides.
I have been trying to resume these medications. I am back on everything except aspirin & niacin. I took both with lunch yesterday. This was only a third of the dose I was taking two months ago. I had the worse reaction I have ever had to the niacin. [This is a side effect & the aspirin is suppose to prevent the unwanted symptoms.] I decided I am done with niacin. At least until I see the doctor.
Another treatment for cholesterol/triglycerides is more aggressive exercise. So - today - I am pumped up about getting more exercise again. I reminisced on the phone with DD#2 about when I did an hour or more of cardio a day - about ten years ago. She is actively tracking nutrition on spark too. We discussed calories. But I told her that the exercise helped me manage my weight better the my nutrition, ten years ago. My nutrition is good enough now to manage my cholesterol, so that leaves exercise.
At the moment, I feel really motivated & pumped up to exercise.
And, I have inside information that I will be pleased with my Saturday weigh-in.
Then there is the living color photo of me in the newsletter. The one I talked about yesterday. I need to tape it to the left and behind my computer. I need to look at it every day. For some reason, I don't see myself as I am when I look in that full length mirror on t he back of the bathroom door.
I am not talking about vanity here. Part of the REALITY CHECK from this past weekend is that I do not look healthy.
Monday, January 17, 2011
Saturday, I received a large white envelope from a small organization that I became a member of in October. I attended a 2 day training session in October to become a member. The envelope contained a newsletter, with a color photo of my training group.
I had thought I was wearing an attractive outfit.
I had thought I was not looking as matronly as I once did.
MAJOR REALITY CHECK.
And, I gained nine pounds since the photo was taken.
What an incentive.
I weigh myself daily, but only record it on Saturday.
The last two days, my weight has been down a pound since 1/8/11.
Upon receiving my spark team newsletters yesterday, I looked at where I ranked on fitness minutes on my various teams.
As of Saturday, January 15th - half a month - my minutes stood at 652. [That isn't real minutes. It has more to do with my strengthening routine & repetitions.]
Saturday, January 8th = Week Totoal of CARDIO = 112"
Saturday, January 15th = Week Totoal of CARDIO = 110"
Goal for the week: increase my number of fitness minutes this week.
I am going to aim for 140" of cardio.
Saturday, January 15, 2011
My weight didn't change more t han 0.2 pounds.
I ate healthy all day.
Limited exercise. I need to pump it up.
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