BRADMILL2922   35,831
30,000-39,999 SparkPoints
BRADMILL2922's Recent Blog Entries

Sodium Problem Solved? Perhaps...

Tuesday, July 17, 2012

I wrote a blog entry last week saying that I was doing great in all my trackable categories except for sodium. I have only been averaging around 4,500 mg of sodium per day which is almost twice my daily MAX! WAAAAYYY to much sodium!

Well, I have made some tweaks and substitutions and today, I got my sodium to a new low of 2,600 mg which is only 300 over! That is over a 40% reduction!

Plus I was able to keep my same calorie/fat/carbs and protein ranges! Not sure I can actually get below 2,300 on a consistant basis but I feel much better and my current range!

Good evening Sparkville

  Member Comments About This Blog Post:

DAUGHTEROFTWIN 7/18/2012 10:01AM

    Wow. I know I should be tracking sodium, but don't. I don't know why, but that task seems to be too much to deal with at this point. What changes did you make and did it affect your feeling of food satisfaction?

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SKAHONEY4U 7/18/2012 12:39AM

    Nice job! What did you find worked best for you?

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My Odd-yssey - Insanity, Week 2 Numbers In Review...

Saturday, July 14, 2012

I have now finished the first 2 weeks of Insanity and I couldn't be happier! All the soreness has gone away and now I can just get a good workout in!

My Week 1 averages per day were...
2,246.0 calories, 28.6 fat, 334.0 carbs, 174.7 protein, 260 fitness minutes burning 3,416 calories.

My Week 2 goals...
2,250 calories, 35 fat, 320 carbs, 175 protein, 270+ fitness minutes, burning 3,500+ calories.

Now let me see if I met my goals!

Spark says I can have between 2,220-2,570 calories/day. Here is my week in calories...

July 8 - 2,238
July 9 - 2,271
July 10 - 2,255
July 11 - 2,291
July 12 - 2,265
July 13 - 2,266
July 14 - 2,239 (already have my menu done for the day)

My goal was 2,250 and I averaged 2,260.7. So I was a little over but I am definitely happy with my average!

As for fat, Spark says I can have between 49-100. My week in fat...

July 8 - 30
July 9 - 34
July 10 - 39
July 11 - 36
July 12 - 34
July 13 - 36
July 14 - 29 (already have my menu done for the day)

My goal was 35 a day and I averaged 34.0. Also, very close to my goal and I am very happy with that number!

As far as Carbs, Spark says I can have 250-418. My week in carbs....

July 8 - 323
July 9 - 330
July 10 - 329
July 11 - 329
July 12 - 316
July 13 - 310
July 14 - 313 (already have my menu done for the day)

My goal was 320 per day and I averaged 321.4 which I am very happy with!

As for protein, Spark says I should have between 60-225. My week in protein...

July 8- 174
July 9 - 170
July 10 - 156
July 11 - 171
July 12 - 177
July 13 - 185
July 14 - 188 (already have my menu done for the day)

My goal was 175 a day and I averaged 174.4 which I am definitely happy with!

I have been tweaking things a little here and a little there to try and cut out some sodium and I think that has been working. It is a constant thing and kind of fun making it a challenge. Really happy with my week 2 numbers and I WILL KEEP GOING!

*370 fitness minutes for the week - so I was 100 minutes over! emoticon

*4,594 calories burnt - so I was 1,000+ calories over! emoticon

  Member Comments About This Blog Post:

CUSTOMSOUND79 7/18/2012 9:22AM

    You are NUTS! I watched that Insanity and all I can say is there is no way that wouldn't kill me! emoticon

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SPARKLINGHOPE 7/15/2012 11:00AM


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LOOKINGUP2012 7/15/2012 9:24AM

    emoticon emoticon emoticon

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    Way to go!!

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Supplements, Vitamins, and Things Oh My...

Friday, July 13, 2012

I have done a lot of reading and research on supplements and vitamins and exactly what I should take. I figured I would put a blog out about it to see what else anyone else might have for advice on what to take.

I take flaxseed oil, fish oil, and the GNC Mega Sport Vitamin. I also have some of the Amino energy drink in the morning. After my workout, I mix 2 cups of skim milk with an instant breakfast and GNC Amplified Wheybolic Extreme that has a lot of protein and other things that are good for workout recovery.

So what kinds of supplements and vitamins do you take? Anything you would recommend?

Good day Sparkville

  Member Comments About This Blog Post:


    I take a Glucosamine Chondroitin with hyalauronic acid blend for joint health, MSM to reduce inflammation in the joints and a daily multivitamin to supplement my nutrition--even though I'm eating more fresh veggies than ever. I worry about nutrient loss when vegetables aren't eaten immediately upon picking.

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ZACEVETOB 7/13/2012 10:14PM

    I take Multi, but i need some extra so i also take Vit D, Vit C, Vit B12, Fish Oil (was taking cod but switched over to salmon) and Iron. Not all at once but throughout the day. Been switching to consuming more fish and green vegetables to help the vitamins progress. My last blood result showed i was lacking in a lot of things so about time i picked them up, been doing it for a month now and feeling better, have more energy to push on those fitness minutes. Maybe you might need to have a blood test too to see if you are short on any like i was. Overweight people tend to lack on vitamins and minerals consumption from foods so often they need more, that is what my gp told me and advised me to take all these.

Comment edited on: 7/13/2012 10:16:32 PM

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BEAUTIFUL_REINA 7/13/2012 6:34PM

    I take a multi, 1000 mg C, and a fish oil. I used to eat a tablespoon of flaxseed oil each day but quit some time ago, mostly due to cost of Barleens....

Comment edited on: 7/13/2012 6:35:14 PM

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SKAHONEY4U 7/13/2012 5:42PM

    I only take a multi-vitamin. I should probably take more, but I have a hard enough time getting myself to just take the multi! I never took vitamins my entire life until I tracked micronutrients in sparkpeople and realized how low they were!

I should ask my PhD mentor what supplements she takes. She is an expert in nutrition, prevention, and cancers (and leading expert on soy). She is also incredibly fit and can run marathons in her sleep. I'm pretty sure she promotes taking flaxseed and/or fish oil at the very least.

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When In Rome...

Thursday, July 12, 2012

On Spark, I really enjoy reading other people's stories and goals. I also enjoy seeing what fellow Sparks will treat themselves to when they reach a mini goal or an ultimate goal. That got me thinking about what I should treat myself to. Hmm, that is something I had not really thought of before1

I have a pretty lofty goal, so it is still a ways off. I will hopefully reach it in the Spring of 2013...that's the goal! I had not really thought of what I should do for myself for reaching such a lofty goal. Maybe because I wasn't sure I could do it or maybe I just hadn't considered it. But now, I really feel like I can make my main goal and I think it may even help push me more if I set a goal!

So what should it be? I really don't like buying myself much of anything. I would much rather buy others things before I buy myself things. But in the end, this is my thing...this is for me!

I really like to travel, so maybe that should be it. I have always wanted to make an East Coast "Baseball" trip. Go to a Yankees game in New York. Then go to a Red Sox game in Boston. Then hit the Baseball Hall of Fame in Cooperstown, NY. That sounds like fun and could be a great option!

Or maybe I should think bigger! My number 1 place that I have always wanted to go is Italy! With its history and everything, I have always wanted to go there.

A close second is Costa Rica! You got the beach in the front yard and rain forrest with mountains in the back! How can you go wrong there?

Those both sound like great options but with the kids and financial considerations, I may not be able to do it the "right way", how I want to do it. We'll see. Maybe I will just go with new golf clubs! I really like playing golf and could use some new ones!

Good evening Sparkville

  Member Comments About This Blog Post:

WEEPINGANGEL74 9/17/2013 1:41AM

    One problem with Costa Rica.... huge, massive, SNAKES!!!

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ZACEVETOB 7/13/2012 10:19PM

    I live in Europe at the moment so i have somewhat easy access to the countries you would think but surprisingly i have not been yet to Italy. But i would like to go there as well as Spain, But with migrating pretty soon, it isn't in my cards right now. Maybe in distant future unless i find some last minute specials with either of these countries. SOmething i would consider.

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BRADMILL2922 7/13/2012 5:18PM

    Honestly, I would be just as happy with Costa Rica as I would be with Italy. I am just a big history buff and have romanticized Italy for sure. Either way I would still love to see it someday!

The baseball trip does sound like a lot of fun. It's definitely on the list!

I would really like to see Greece & Thailand as well! Heck, i'd just really like to travel and see it all!

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SKAHONEY4U 7/13/2012 9:51AM

    I want to go to Costa Rica too. It's definitely on my list of places to go. I've been to Italy, and I wasn't that impressed. I think it was the really high temperatures, massive amounts of people, and not so friendly natives. I think that I romanticized it, and it didn't come close to my vision. That's not to say that you shouldn't go because everyone has different experiences. I'd really like to go to Thailand and Greece also.

I have a list of mini goals, to keep me going. Stuff that I probably wouldn't normally buy (because I'm a broke graduate student) for every 5 pounds that I lose. It really helps me break through some tough times. Just one more pound til I can go get new xxxx. I have a vacation lined up for my goal weight, as well.

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ERINMARIE424 7/12/2012 10:33PM

    Italy is on my bucket list too, along with Sweden/Norway, France, Germany..... hopefully you will get there someday!

I have a co-worker who does a baseball trip each summer with his friends - they pick a different part of the country and hit three or four ballparks - they have a blast!

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What is the deal with all the sodium...

Wednesday, July 11, 2012

Seriously! In my best Jerry Seinfeld voice, what is the deal with all that sodium?

For over 2 months now, I have been eating great! I I have been within my carb, calorie, and fat ranges for probably 64 of the last 67 days! I think that is pretty impressive and I am making good progress. Within the last couple of months, I have mixed & matched foods on different days to get in my ranges of those categories and others like fiber, Vitamin C, and protein (and I do track them all daily). I have had 1 problem category the entire time...


I can probably count on one hand the amount of times I have been within my sodium range for a day. One hand out of 67 days!

I know that packaged and processed foods and all of that makes it really hard. Those things are packed with sodium to keep "fresh" and to keep their flavor. Fine, but what a pain in the butt.

I tell myself that if sodium is my one bad category, I will be ok, and I have been. I guess it is just kind of frustrating to be so good in all the categories and see that sodium category high day after day!

So I guess I will just have to take the good of the other categories and try not to worry about the sodium to much, right? Does everyone have this problem? Anyone have any good ways to cut down on sodium?

Good day Sparkville!

  Member Comments About This Blog Post:

TRGIRL78 8/11/2013 10:11PM

    yes sodium seems to be my problem right now

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BRADMILL2922 7/12/2012 4:58PM

    Thank you all for your ideas!

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SKAHONEY4U 7/11/2012 6:20PM

    I agree with both of the other commenters. The best way to be in range is too make everything yourself. No pre-packaged food. Now, I have trouble with that, and as a single dad, it is probably almost impossible for you. Buy frozen/fresh veggies instead of canned (anything canned with be high in sodium most likely..and have BPA in it). Stay away from soups/lunchmeats/sausages ect that are high in sodium (boo). Cheese and bread is also a source of higher sodium levels. If you eat salad, choose the regular fat one instead of the fat free since they just load those up with sugar and salt to mask the fat-free-ness. I am sure you know most of this already though!

Really, weight loss is the important part. Exercising regularly can help combat the effects of sodium, but that is not to say that people who exercise can't have high blood pressure.

I say, keep up with what you are doing, since it seems to be working. Make regular trips to the doctor and always have your blood pressure checked. Prevention is always best, but there is only so much we can do. We aren't perfect, and we live in a country that is counter-productive to our goals.

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CUSTOMSOUND79 7/11/2012 4:02PM

    It is a huge pain in the rear. I've been able to keep within the lines or very close to it with a good amount of my food being pre-packaged. Here is my opinion, if you are dropping the weight then that is the most important first step. Just remember the eating habits that landed us here, sodium wasn't even nearly a concern. Eventually high sodium leads to high blood pressure so it needs to be addressed at some time but my bet would be that most doctors would say weight loss is the main priority.

Comment edited on: 7/11/2012 9:20:01 PM

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CHICCHANTAL 7/11/2012 3:40PM

    cook everything from scratch. It's the only way emoticon

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