Wednesday, February 11, 2009
I've been in numbers, and last year i was right on with my numbers, except FOLATE. I had no clue what folate was and didn't worry about it. Well, it has been bugging me, so I decided to see what is folate and what foods has folate because I notice sometimes I have more than other times and usually on the low side.
Folate: What is it?
Folate is a water-soluble B vitamin that occurs naturally in food. Folic acid is the synthetic form of folate that is found in supplements and added to fortified foods .
Folate gets its name from the Latin word "folium" for leaf. A key observation of researcher Lucy Wills nearly 70 years ago led to the identification of folate as the nutrient needed to prevent the anemia of pregnancy. Dr. Wills demonstrated that the anemia could be corrected by a yeast extract. Folate was identified as the corrective substance in yeast extract in the late 1930s, and was extracted from spinach leaves in 1941.
Folate helps produce and maintain new cells . This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer . Both adults and children need folate to make normal red blood cells and prevent anemia . Folate is also essential for the metabolism of homocysteine, and helps maintain normal levels of this amino acid.
What foods provide folate?
Leafy green vegetables (like spinach and turnip greens), fruits (like citrus fruits and juices), and dried beans and peas are all natural sources of folate .
In 1996, the Food and Drug Administration (FDA) published regulations requiring the addition of folic acid to enriched breads, cereals, flours, corn meals, pastas, rice, and other grain products [6-9]. Since cereals and grains are widely consumed in the U.S., these products have become a very important contributor of folic acid to the American diet. The following table suggests a variety of dietary sources of folate.
Table 1: Selected Food Sources of Folate and Folic Acid Food Micrograms (¥ìg) % DV^
*Breakfast cereals fortified with 100% of the DV, ¨ú cup 400 100
Beef liver, cooked, braised, 3 ounces 185 45
Cowpeas (blackeyes), immature, cooked, boiled, ¨ö cup 105 25
*Breakfast cereals, fortified with 25% of the DV, ¨ú cup 100 25
Spinach, frozen, cooked, boiled, ¨ö cup 100 25
Great Northern beans, boiled, ¨ö cup 90 20
Asparagus, boiled, 4 spears 85 20
*Rice, white, long-grain, parboiled, enriched, cooked, ¨ö cup 65 15
Vegetarian baked beans, canned, 1 cup 60 15
Spinach, raw, 1 cup 60 15
Green peas, frozen, boiled, ¨ö cup 50 15
Broccoli, chopped, frozen, cooked, ¨ö cup 50 15
*Egg noodles, cooked, enriched, ¨ö cup 50 15
Broccoli, raw, 2 spears (each 5 inches long) 45 10
Avocado, raw, all varieties, sliced, ¨ö cup sliced 45 10
Peanuts, all types, dry roasted, 1 ounce 40 10
Lettuce, Romaine, shredded, ¨ö cup 40 10
Wheat germ, crude, 2 Tablespoons 40 10
Tomato Juice, canned, 6 ounces 35 10
Orange juice, chilled, includes concentrate, ¨ú cup 35 10
Turnip greens, frozen, cooked, boiled, ¨ö cup 30 8
Orange, all commercial varieties, fresh, 1 small 30 8
*Bread, white, 1 slice 25 6
*Bread, whole wheat, 1 slice 25 6
Egg, whole, raw, fresh, 1 large 25 6
Cantaloupe, raw, ¨ù medium 25 6
Papaya, raw, ¨ö cup cubes 25 6
Banana, raw, 1 medium 20 6
* Items marked with an asterisk (*) are fortified with folic acid as part of the Folate Fortification Program.
for anyone that may be interested, here is the link:
Somethings I figure I need to add into my diet,
Vegetarian Baked Beans
So given this, I need to change my food plan slightly. Plus I want to see if it will make a difference with me moving my ticker down. It was the one thing I never ever was close to having my numbers in all last year, but was within everything else (protein, until I started to do protein). I don't know, just a theory. I can say I am probably deficient in folate.
Wednesday, February 11, 2009
I've been thinking, plotting, thinking, trying to figure out a plan. I've added a thread, weigh - in for my team, to make me more accountable, and hopefully others too, on the team. We are to go put down our loss, gain, same of how much. It is optional of putting our exact weight, but I put my exact weight. So far others have done the same. I created this months challenge to be easy easy...all we do is put down what exercise we do throughout each week.
Reason: One for each of us to see what type of activity we are each doing and how much. Next step, so I can build upon it for March's challenge. I am needing to be serious, for myself, and get my ticker moving and hopefully be in decent shape for doctors appt for test. Also, to help myself and team get moving.
Issues along the way:
Major Pain in Feet
Loss of Job
Travelling to Oregon weekly
Lack of Motivation
Issues with Kids
The list goes on, but sticking to primary stoppers or blockers
These are all getting in my way. My energy level of wanting to do anything goes down the tube. Seeing myself up to where I started last year, it depresses me. Seeing myself try so hard and not move the scale depresses me.
I know everyone has different reasons of not reaching or similar blockers, but need to get over all of these blockers.
As many know, I've struggled to just get going. Well, I managed to get some exercise in the last trip to Oregon. I managed to push myself into 11 mile walk. I suffered some from the walk, but felt good. I've purchased one pair of MBT's which are suppose to help and give you more of a workout. I've just one a bid on EBAY for a pair of clogs that look comfortable and are z-coils. Everyone I have ever seen wear, say they may look funky, but they are a blessing in disguise. Needing to walk so badly, and as the warmer weather on it's way, I have time to get some weight off before spring/summer, so I need to remove the blockers. Yeah, I know challenging, but babystep it at a time.
To begin with,
The biggest blocker is "Pain in Feet" - the shoes should take care of it.
Getting more exercise will help with the depression
Signed up for the outplacement offered to me (done - I'm signed up) to hopefully find a new job.
Stretches for neck pain, and I think overall exercise will help
Exercise and eating right should help with the energy
Travelling to Oregon weekly, well, that will still be there, but I am telling myself to plan plan for this next trip, like WALK, get up, get out of camper, instead of going on the Ellyptical, walk the entire RV Park, down to store, over to casino. Take my stepper to see how many steps. Or drive it to measure distance. If full of energy, then go to gym and do the ellyptical. Go in pool???if heater is fixed. Walking will be most important. Backup, the ellyptical if raining. I have to do at least 30 min on Ellyptical 3 X during the week or more.
Kid issues: LOTS OF PRAYERS....we've setup some consequences and rewards for performance. So far so good. Still LOTS OF PRAYERS
I think all of this really ties in together and is like a trickle affect. To help:
DRINK WATER: Working on it - it cleanses the system - hydrates the system
EAT SENSIBLY (Track Food)
Track my exercise
Spark as much as possible - at least by updating food/exercise/and a blog.
I also figured, I can get a little more in touch spiritually with God walking. I really need to spend sometime with him.
Tuesday, February 10, 2009
Well, I survived today. I did well with my food, and almost have my 8 glasses of water. I got 2.5 hours of power cleaning (heaving cleaning) mopping floors, cleaning shower. I went to the Dollar Store to pick up a few things needed, then came home. I cooked dinner. I've been on my feet moving since 1:30 this afternoon. Sitting now back down, 6:00. I wore my new shoes while cleaning and going to store, anytime being up. They feel pretty good. My heel still gets sore, even doing nothing, but what a differnence wearing new shoes.
Tuesday, February 10, 2009
Well, I feel great, I did good with eating and did get plenty of liquid, but was short 2 glasses of water. I wasn't as sore today. I did some stretching. I got my infinity dress order in today (2 dresses). I got them for $9.99 and are normally $199.00 and up. I love the dress. I can go sexy to business, and can wear it 35 different ways. You get a book with it too.
If anyone is interested, still available, looks great on heavy people as well as thin people. I found at the graveyard mall.
I got the black and red.
My plan is to do some kind of exercises tomorrow, no matter what, even if it snows like they say it will. I want to do some kind of workout in my new MBTs.
Sunday, February 08, 2009
WOW, I DID IT! YES YES YES, I DID IT! I WALKED 11 MILES, Yes, you are reading it correctly, I walked 11 miles yesterday. For some, this may not seem like much, but it is a lot. As some of you know, I have been somewhat out of commission, or as you might say, off track. I am still struggling to get back on track, but yesterday, my husband had a class by South Center Mall. It is a very huge mall. It is a little over a mile to do 1 lap. I decided to drive him to class and go to the mall. No, not shopping, WALKING. The mall opens early for walking. I did 11 laps and even walked all of the in and out outlets (just down center there and back is one mile. I made 5 laps then decided to keep going. I was walking very briskly, didn't want the little old ladies to out do me...lol....or some of the older men....so I walked very quickly. I got through the 5 laps and kept on going to 6, 7, and decided I was going to 10, I made it, 10 laps, 10 miles. I went to my car and sat down. I picked up my cell phone and saw that DH had called so I called him back. He was going to be done early, in an hour, so I said I would stay and walk then pick him up rather than driving back home. I had to go to the bathroom so bad from guzzling down some water, and the bathroom, well, lets just say, it is at the opposite end of the mall. OUCH...I was already hurting. I ended up SLOWLY WALKING to the other end of mall to the bathroom and back. This made 11 laps. I looked at the time, it took me a total of 160 minutes (2 hours 40 min.) - WOW....I divided that by 11 to find out how quick my mile was. This equalled 15 min mile. Not bad. I walked to the Naturalizer store and found the best, most comfortable shoes, I put them on and walked around. They are designed to help if you got heel spurs, legs problems, other feet problems. Well, you can imagine what kind of foot pain I was feeling after the 11 mile walk. Put it plainly, I was nearly crawling. The new shoes cost $275....ouch...never in my life have I paid that much let alone much over $50. Well, they were on sale.....I paid $149.00 ($163.00 with tax). But I could walk. These shoes are also suppose to give you more of a work out walking too. Well, I can say, honestly, that they do. She said it would take 5 weeks 2-3 hous a day wearing them, walking, before I get use to them. Well, after we got home, I iced my foot, I climbed in bed. I had to get up to go to the bathroom, OMGosh, I thought I was going to collapse in pain. Not only did my feet hurt, but the backs of my legs were soooo sore. My back has been out, so that only added to the pain.
Well, this morning, or might say today, I am sore, but I can at least walk, not crawl. I figure, tomorrow, I should be feeling better as my muscles will have had a little over 24 hours of rest. I did stretch my legs out this evening. I was so thrilled with myself for getting 11 mile walk in! What did I eat...a Tuna Melt....yuck....the worst tuna melt that had hardly any Tuna on it and was so well over priced. I had a chai tea to drink and an iced coffee, that was it for the day...but my water consumption, I need to get it back up to par. I am working on it. But little steps at a time.
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