BESSHAILE   44,708
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Nutrition - getting it all

Wednesday, November 18, 2009

That's my ultimate goal - getting all the nutrition out of the foods I eat that I possibly can - but I'm having a hard time getting all the nutrition I am supposed to have with my present eating habits. I can see that, slowly, over time, I'm going to have to make some major eating changes. I know myself well enough to realize that I shan't do it all at once. But I'm going to have to get there if I want to move into my senior years with vigor, health and confidence. And belive me - I want that very much.

I'm operating under the assumption that if I eat the exact SP meals planned for a given day, I'll hit the target range for every nutrient but at this point I am swapping out enough meals and single food items to throw me off the track. I know I'm going to have to give up certain things I like - or severely limit them - like white rices. Not that I don't like the brown and wild rices - but sometimes a dish just doesn't work with the richer flavors of the whole grain rices. And dark leafy green vegetables. I can see that they are going to HAVE to become daily entries - not vegetable options. For some nutrients, there just isn't any other way to get them than to eat the dark greens.

At 57 I have a bunch of habit foods that I go to - foods I like, that are fairly low fat, filling, and quick to make. This is good - but the trouble with habit foods is that - you eat them to the exclusion of all else. I love pita with hummus - but that can't be my ONLY lunch or 1/4 of my meals will give me always and only the same nutrients.

Experts say "eat a variety of whole foods" and I am sure it's good advice. It's just that I haven't yet found a way to fit that into my life. I guess I like routines too much - I've been too swayed by the idea of efficiency in eating (and cooking and grocery shopping). Like multi-tasking - sometimes efficiency in eating leads to poor quality.

I'm going to spend the next week plotting and planning and devising ways to fit more nutritious food into my life. And I can't think of a better time to do this than the week before Thanksgiving and the begining of the wild food frenzied Holiday Season.

I'll be back with a second post about this in a few days.

  Member Comments About This Blog Post:

HARPERLADY 11/18/2009 1:28PM

    way to go! planning is everything, I started by just simple replacing the sides that I had ( just one ) with a nutrient packed side so it did not seem like a big deal. you are doing great , keep up the excellent work

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MSLZZY 11/18/2009 10:02AM

    Sounds like you've got a plan! Carry on, dear friend, and keep me posted. emoticon

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JLITT62 11/18/2009 8:06AM

    Check out for a way to get greens in daily -- fast AND tastes good. Really, you'd never know greeens were in there. Which reminds me I ought to puree some of my kale and put it in the chili I made . . .

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BUTTERFLI2008 11/18/2009 8:03AM

    Besshaile...i like your attitude! I too agree that proper planning is what leads to ultimate success. Good luck and i'll watch out for your next post!

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Potassium is your friend. He's got your back!

Tuesday, November 17, 2009

Well – no sooner than I found out about folate, what it does and where to get it into my diet and I met my daily quota – for the very first time! I am sure it was those 2 cups of spinach for lunch and the collard greens for dinner. Yippee!

Now – I just fell below the healthy carbohydrate range by a hair but since I went just a hair over the healthy range yesterday I am calling it a draw. All in all yesterday was perhaps my most nutritionally packed day in 3 weeks but

And isn't there always a but?

In one category I am consistently deficient – and I know this to be so as well, because my doctor is always calling me after my annual check-up and saying “eat a banana”. The weak link in my line-up of healthy nutrients is potassium. So today we explore this elusive mineral and find out what it does, where it hides, and what I can do to make it a larger part of my life.

So the government's WomansHealth site says potassium is needed for

normal nerve and muscle function
keeping the right amounts of water in the different parts of your body

Oregon’s Linus Pualing Institute,
claims that potassium helps with high blood pressure – though some of the diuretics, which are used to treat high blood pressure, leach potassium from your body. In fact – this website is the best one I’ve found for both the rich quality of information about potassium and for clarity of writing. Give this one a click!

They claim that potassium is a powerful aid in preventing stroke, osteoporosis, hypertension and kidney stones. It’s a good friend to have watching your back, don’t you think?

According to a government recommended site , the USDA recommends that the average American consume 4,044 milligrams of potassium each day.

Yes. 4,044 milligrams!!! That's a LOT! How ever am I going to put that much potassium into my diet Every Day?

Well – here are a few food suggestions, the first from Family Doctor.

Sweet potatoes (1 sweet potato = 694 milligrams) and regular potatoes (1 potato = 610 milligrams)
Beans such as white beans (1/2 cup = 595 milligrams), soybeans (1/2 cup = 485 milligrams), lima beans (1/2 cup = 484 milligrams) and kidney beans (1/2 cup = 358 milligrams)
Nonfat yogurt ( 8 ounces = 579 milligrams) or low-fat yogurt (8 ounces = 531 milligrams)
Skim milk (1 cup = 382 milligrams) or low-fat milk (1 cup = 366 milligrams)
Fruit such as bananas (1 medium banana = 422 milligrams), peaches (1/4 cup = 398 milligrams), cantaloupe (1/4 medium melon = 368 milligrams), and honeydew melon (1/8 medium melon = 365 milligrams)
Fish such as halibut ( 3 ounces = 490 milligrams), yellow fin tuna (3 ounces = 484 milligrams), rockfish (3 ounces = 442 milligrams) and cod (3 ounces = 439 milligrams) Tomato paste (1/4 cup = 664 milligrams), puree (1/2 cup = 549 milligrams), juice (3/4 cup = 417 milligrams) and sauce (1/2 cup = 405 milligrams)

and this second from the Linus Pauling Institute

Banana 1 medium 422
Potato, baked with skin 1 medium 926
Prune juice 6 fluid ounces 528
Plums, dried (prunes) 1/2 cup 637
Orange juice 6 fluid ounces 372
Orange 1 medium 237
Tomato juice 6 fluid ounces 417
Tomato 1 medium 292
Raisins 1/2 cup 598
Raisin bran cereal 1 cup 362
Artichoke, cooked 1 medium 343
Lima beans, cooked 1/2 cup 485
Acorn squash, cooked 1/2 cup (cubes) 448
Spinach, cooked 1/2 cup 420
Sunflower seeds 1 ounce 241
Almonds 1 ounce 200
Molasses 1 tablespoon 293

So if I do the math it means I need to fit in a banana, and one more fruit, a potato of some sort, one cup of beans, a serving of yogurt, some fish, some tomatoes, some spinach and a cup of skim milk every day.

Good thing those foods are full of other nutrients and even better, they’re some of my favorites. But knowing why I need to eat this varied diet, knowing how it is helping me, suddenly makes it easier to put in the effort to fit all these goodies into a daily menu.

  Member Comments About This Blog Post:

WEDDWT 11/21/2009 11:19AM

    Hi Bess, When I started tracking potassium it was because I was already tracking sodium (because I was eating 5 olives every day (a monounsaturated fat) to help lower cholesterol. On one of the marvelous SP articles I learned that ideal sodium/potassium ratio is 1:4 . Another challenge! Eating enough daily potassium is one thing, but making sure the ratio is right...when I finally got this squared away in my diet I learned what the proper calcium/magnesium ratio is. Here we go again! We can always keep fine-tuning til we get in proper balance. emoticon

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SMARTIEBEE 11/20/2009 11:06AM

    Wow! This blog is just packed with great information! I have just bookmarked all the links you included. I too struggle with getting enough potassium. I think I could do it every day if I didn't have to worry about not going over my calorie limit! I am sure I will go back to those links over and over to find new sources for me!


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HARPERLADY 11/17/2009 11:13AM

    great job!! glad your are making such progress with learing about nutrients, I am sure this info is helpful to alot of people, so good to see your a making this wonderful effort to educate yourself as well as creating wonderful habits.
keep up the great work

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What the heck is folate? Where is my magnesium?

Monday, November 16, 2009

This week's Daily Challenge topic is KNOWLEDGE IS POWER - and we're challenged to get more knowledge about what makes us healthy. It couldn't have come at a better time for me. As a part of my 6 week assessment I looked at the charts generated by my nutrition tracker. While I have not been the perfect little dieter, I have done well enough for a starter. At that early stage it was more important that I got into the habit of tracking things than that I actually ate exactly the right amount of everything.

But now I want to go another step ahead. I would like to do a little better. I would like to fuel my body with some better choices. I'd like to reap the benefits of a richer, more completely nutritious diet. And I want to understand some of the whys about what I'm trying to do, on the theory that if I know why I'm doing it, it'll be easier to succeed.

So - what the heck IS folate?

From the U. S. Depart. of Health and Human Services website

I find that folate is one of the B vitamins and:

Folate helps your body make new cells.
Folate helps keep your blood healthy
Folate can also help prevent some birth defects

You find folate in:

•Beans and lentils
•Peas (black-eyed peas, chickpeas, green peas)
•Juices (orange, tomato, grapefruit, pineapple)
•Fruits (oranges, cantaloupe, honeydew melon, avocado, papaya, raspberries)
•Vegetables (green leafy vegetables such as spinach, lettuce, turnip greens, mustard greens, collard greens, and Chinese cabbage; broccoli; Brussels sprouts; asparagus; artichokes; okra; corn; cauliflower; potato; beets; green onions; sweet red peppers)
•Sunflower seeds
•Peanuts and peanut butter

And magnesium? Why do I need it? Where can I find it?

Well, according to the National Institute of Health's Medline Encyclopedia,
magnesium is essential for these functions:

1. Contraction and relaxation of muscles
2. Function of certain enzymes in the body
3. Production and transport of energy
4. Production of protein

You can find it in these foods:

Fruits or vegetables (such as bananas, dried apricots, and avocados)

First off - in Dark green, leafy vegetables
Nuts (such as almonds and cashews)
Peas and beans (legumes), seeds
Soy products (such as soy flour and tofu)
Whole grains (such as brown rice and millet)

Hmmmm. Do you see something familiar about the sources of both folate and magnesium? Dark leafy green vegetables? Peas and beans? Nuts and seeds?

I do believe I can be sure I get at least some of these in my diet every day. I'm already looking forward to my white bean chili soup for dinner and I think I shall have that spinach salad for lunch today.

So - may your day be full of knowledge and make you feel very powerful! Happy Monday

  Member Comments About This Blog Post:

BIRDWATCHER135 1/6/2010 12:35PM

    Thanks for this information. I'm new to SparkPeople and those were the very questions that I had after looking at my Nutrition report. Great investigating! emoticon

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MSLZZY 11/16/2009 12:30PM

    So much good information! Thanks for sharing! I printed this so I can keep it close at hand!

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HARPERLADY 11/16/2009 11:00AM

    great job! loks like you are getting off to a great start, thanks for the posting, very helpful emoticon
ok just looked thru those that you posted and it is loaded with info

Comment edited on: 11/16/2009 11:08:11 AM

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IFDEEVARUNS2 11/16/2009 8:08AM

    Thanks for the lesson! emoticon

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JLITT62 11/16/2009 7:30AM

    Mmmm, your menu for today sounds yummy!

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Moving to Stage 2-warning - loooong post

Saturday, November 14, 2009

This morning I played catch up with yesterday's meal tracker and while I was at it I took a look at the graphs of my progress. I hadn't realized that I'd been tracking my meals for 3 weeks but I did realize it was time to move to Stage 2 of the Healthy Diet Habits. Since Moving to a Better Place is what this is all about, I think it's time for a bit of an assessment of the past few weeks.

I'll go back as far as October 1 - since that was when I actually joined SP and it's also when I decided that it was Time To Change - all the way around. I was just home from a wonderful, but nutritionally over indulged, vacation. I was bloated, soft, with lack luster energy levels and chagrined at the photos of me that came home from that trip. Though I am not repulsed by how I look, I do think I'm too soft, too puffy, to blobby. I don't think of myself as a soft puffy blobby person so I don't want to look like one. emoticon

The first thing I did was to eliminate carbonated beverages from my life. No sodas. Nada. Niet. No. none. I have drunk diet sodas for 40 years. The were such a fixture in my life that one year I gave them up for lent. alas. I was a snarky witch for 40 days - which certainly is NOT the object of a Lenten sacrifice. But from somewhere deep within - my body was telling me that it had had it's lifetime quota of sodas. It wanted water. It wanted water and a little coffee and water and perhaps a little tea, wine now and then, oh - and did I mention? My body wanted water. emoticon

Of course, I wasn't positive I could really go cold turkey with the sodas. I had to trick myself into cooperation by saying I was only going to go 30 days without a soda. But deep down inside I knew. I really wasn't going to drink them any more. At least, I'll have a soda about as often as I'll have distilled alcohol. Perhaps 3 times a year.

I had to schedule drinking water at first. Now and then I had to stop myself and say "oops. No soda's till November 1" but it wasn't that difficult to resist. Just the littlest bit of effort - which was actually better than no effort at all. Resisting helped remind me to drink Water. Because, did I tell you? My body really wanted More Water.

The next thing I had to do was to exercise my body. I love exercise but it's never been the top priority on my daily list of Things To Do. It hasn't been at the bottom either, but it's hovered somewhere around #8 or#9. Time is the issue when it comes to exercise, for sustained exercise involves not just the 30 minutes of cardio but the 10 minute warm up, the 10 minute cool down, the 10 minute drive to the gym, the 5 minutes to change, the 10 minutes back. Yes, you can slip in little steps here or there, but if you're going to get serious about exercise you must acknowledge that it's going to take an hour out of your day. To make that commitment I had to move up daily exercise on my list of priorities. It had to be right up there with brushing my teeth or bathing. I do those every day. I must exercise every day. emoticon

And I took a tip from my husband's method for dealing with missed exercise days. He walks 2 miles a day. And whenever he has to miss a day - he adds a little more mileage to his walk till he's caught up. When I have to miss a day I just add on another 5 minutes or half mile till I am "caught up".

These first two changes fit into my life with moderate ease. I'm finding them so pleasurable that sticking with them is an act of recreation and joy more than of deprivation or effort.

But there still loomed the 2000 lb elephant in the living room - the Dread Diet Dilemma. emoticon I knew I had to change the way I ate - the foods and the portion sizes. But what to do - how to go about this - which path to choose?? This was the question I struggled with the most. I brought home diet books: Flat Belly Diet, Vice Busting Diet, South Beach Diet. I puled out material from a healthy diet I'd used 20 years ago. I looked over my old Weight Watcher materials. I had successfully taken off 37 lbs using them, though over the past 4 years I've put back more than half of them.

What I was looking for was more structure than WW provided. What I found in the diet books was more structure than I was willing to submit to. A friend suggested I look at Spark People and it was here I found the right combination of structure and flexibility. I was a little slow to use the nutritional tracker at first but I am in love with it now. It gives me all sorts of suggestions – which was the structure I was looking for in diet books. But it gives me as much flexibility as I need when I don't want to or am unable to follow “the plan”. I can keep track of what I've done differently and see what that does to my total nutritional package. I'm still learning how to use the tracker because I'm seldom meeting my micro-nutritional needs – things like foliate or magnesium. I actually take a daily vitamin supplement and I can't find where that gets counted on the nutritional feedback page.

So. What have I gained from 6 weeks of Spark People? How far have I come on the Make Bess More Healthy journey?

I have rediscovered my love of water and my body feels simply wonderful for it.
I have freed myself from the soda addiction.
I have allowed myself to believe – to readjust the mind set – about time and exercise. The facts did not change. My attitude changed. Daily exercise shot to the top of daily TTD list.
I have more energy, fewer aches, and feel like I am more compact. I feel like I am no longer spilling over the margins – like I take up less space in the world.
Oh and yes – the clothes are starting to fit better.
I have found an eating plan that offers interesting suggestions and portion sizes that leave me satisfied at the end of the day
I have discovered a few concrete goals I want to achieve
I have made some new friends
And I have lost a few pounds.

Pretty good for 6 weeks of exploration. Just imagine what the next 6 weeks will bring! emoticon

  Member Comments About This Blog Post:

WYNSONG 11/16/2009 10:39AM

    Awesome journey.
I'll be fascinated to see what the next 6 weeks bring.


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WEDDWT 11/14/2009 12:38PM

    You are doing emoticon
Proud of you!
Isn't it amazing how your body tells you it appreciates you're taking better care of it?
I've noticed the reverse of that, also. We've had to take weekend trips out of town the last six weeks, disrupting routine in meals and exercise, and my body is asking "what is going on?" You just have to make adjustments on the road, a new learning experience for me.

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HARPERLADY 11/14/2009 11:06AM

    great job! very incouraging, I know I never realized how tired I was until I kept up with my workouts and now I CAN NOT BELIEVE I let myself get as lazy as I was, now I have more energy, I dont tire doing the small things and now my family jokes with me cause I am always looking for something to do, love the idea of playing catch up with just a little at a time

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EGR2BEME 11/14/2009 8:02AM

    You said it was a long well worth reading! Thanks for the inspiration. It is all about attitude change...means I need to stop procrastinating about the exercise.

You helped me so much!


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MSLZZY 11/14/2009 7:56AM

    emoticon emoticon Such a positive blog and it hit all the right points! Onward and downward! emoticon

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GONE2BEACH101 11/14/2009 7:54AM

    Good for you!! Keep up the postiive attitude, it goes a long way when you are trying to shed pounds!!

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Don't wish your life away

Friday, November 13, 2009

That's what mama said to me when I was a little girl. Not so little that it didn't bring me up short and make me think deeply about life, time, and perhaps at a very juvenile level, our ultimate purpose. I know I was younger than 11, because I can close my eyes and see the room we were in when she said those words to me and we'd moved out of that house by then. I wouldn't be surprised if it was this time of year, too, since what 9 or 10 year old isn't wishing the time between Now and Christmas morning wouldn't just disappear. as expressed in the classic children's lament "I wish it were Christmas NOW!"?

But something in mama's voice when she said those powerful words struck deep into my heart and ever since, I have been acutely aware of time as currency. A special type of currency that, once spent, is gone for good. Like the three wishes in the fairy tales - you don't get to change your mind, take them back, or swap them out. Even if you still have one wish left - or 10 minutes left - if you've spent either of them foolishly - you have to use the last bits of them to fix what you mucked up with your prior carelessness - or live with consequences too terrible to bear.

This was not the first time I had had an inkling that life was a process of conscious choice but it was a major building block in forming my approach to life. I understood that a life was finite. To continue the math metaphor, I even understood that I would never know just how much time currency was in my life-span bank. Like the $200 you are given at the beginning of a Monopoly game, I understood that I would start out with an amount of time and it was up to me to determine how I spent it. The correlation, while not exact, was similar enough to work with the newly learned math skills of the average 4th grader.

But while I took mama's words deeply inside, I didn't actually agree with them. Not fully at least. I had already had enough spelling tests and bad report card days in school to know that there were bad minutes - like the minutes between before a spanking and after one - that would be worth wishing away and good minutes - like when the sunshine came out on Easter morning and you were sitting in the rich green backyard grass with your basket of candy and nobody was going to tell you to stop eating it - that were worth savoring, worth spending as slowly as possible.

Hmmm. Obviously, sugar and chocolate was playing a pivotal role in my life at an early date!

And so I grew up developing the skill of getting through rough times by dwelling, in my mind and my heart, on the good times that I know will eventually show up. It took me a long time to get modestly good at this without letting it take over my life, for the big danger is that this spending of your time, this trading of your life in the present for the hope of some golden future, can leave you unaware and un-noticing of the treasures that can be found in even the worst times. I am thinking here of the dozens of loving people who have stepped out of the woodwork to help my cousin deal with her brother's unexpected death - like lawyers giving her pro bono service as she deals with the Paperwork of Death.

But the other thing I began to understand, with this exchange of time for experience, is that the process can often be as wonderful as the goal achieved. I know that goal setting and goal reaching is the Big Deal these days and I am mighty glad that I have some young people on my staff who were trained up in this skill because they do get lots of stuff done for me in a timely manner. I have actually learned to achieve a few goals myself - though usually I am not aware that they were goals till I am done and looking backwards.

Instead, when I am not getting over rough ground as lightly as possible by dreaming of a happier future, I can truly enjoy the process. I'm especially enjoying the Spark People process - and the weight loss thing - and the healthier choices aspects that are now shaping my days. I am loving how good it feels to drink enough water. I am tickled pink when I have the stamina to get through a big chore and still feel like having a good time when it's done. I am totally enjoying reading the SP articles and playing with the trivia questions and learning things I hadn't known. This all feels like the fun of opening presents on Christmas morning.

I know I will love being at my goal weight and I'll love it the day I can button up THAT dress. I am going to enjoy playing with my Christmas presents. But honest and true - I am not going to wish my weight losing life away. I'm having too much fun.

  Member Comments About This Blog Post:

SLIMMERJESSE 11/13/2009 10:53AM

    Thank you for a beautifully articulated blog.

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MSLZZY 11/13/2009 10:46AM

    SP is Christmas every day! Inspiration, education and support! I just love opening up the presents in the morning! emoticon

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MYFEETHURT 11/13/2009 8:32AM

  I think we all at one time or another get that "If only" thought stuck in our mind. If only I had this, if only I had done this differently, if only I had done this instead of that. The secret is to learn from each one of those if only moments. Learn...and then move on. Your Mama was right...don't wish your life whatever needs to be done to make today a happy one. Looks like you are headed in the right direction. Here's to every breath you take. Continued blessings.

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JLITT62 11/13/2009 7:55AM

    Altho I believe this, it's taken me a long time to get there.

My husband and I spent the better part of a year & a half living apart, with frequent visits home on his part, due to his job. I really dreaded it at first.

Then one day I just woke up & thought if you only exist until we are together again, you're wishing your life away! And from then on it got so much easier.

Wish I could write about it as eloquently as you did!

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IFDEEVARUNS2 11/13/2009 7:35AM

    I like the idea that, like the $200 Monopoly money, if you invest wisely in your life, you actually expand the possibilities. With intelligent choices, the quality and possibly length of your life is increased. Savor each moment!

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