SLENDERELLA61   149,667
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What is that Soy Doing in My Tuna?

Monday, October 21, 2013

I eat tuna almost every week. Lots of protein. Low fat. Very convenient. Lasts in the can for years. Albacore has more mercury and heavy metals than the chunk light, so I savor the albacore as a special treat. Yum. Don't even have to have mayo any more. Just plain. Or with stoplight (green/yellow/red) bell peppers - grilled or roasted if I have time. Sometimes I mix in some white beans for a really satisfying meal. Chopped radishes or celery or onion or cucumber or combo can be good in it. Sometimes on a bed of baby spinach or lettuces. Occasionally a hard boiled egg or a touch of dill relish or maybe a bit of sweet relish for a change.

I've tried lots of eating plans and different diets over the years, but I haven't tried the paleo approach. I was reading some blogs recently and was shocked to read that canned tuna doesn't qualify for paleo because it has soy in it. I ran to my food cabinet. The ingredients on the can state, "white tuna, water, vegetable broth, salt." Looks good. But then I'd never noticed it says, "Contains: tuna, soy." I searched the web for an explanation. I read that the soy is in the broth. Well, now, what is it doing there? I feel tricked again by the food companies.

  
  Member Comments About This Blog Post:

AQUAGIRL08 10/25/2013 8:57PM

    I didn't know that either. Bummer! emoticon

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NATPLUMMER 10/22/2013 9:48AM

    Hmmm...

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SMITTY4RL 10/22/2013 7:19AM

    Oof, I'm going to have to look at my labels. Those food companies can be quite sneaky!

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BURGUNDYBABE 10/21/2013 9:54PM

    This is why there should be better regulation in the food industry and an actual nutrition education system in public schools.

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MEADSBAY 10/21/2013 9:16PM

    Seriously!
I don't eat a lot but I keep a few of those pouches in the pantry for occasional use- same thing!
Not that I mind soy (I know some women are supposed to avoid it) but I wonder what purpose it serves.
My husband was in the fresh tuna business for many years and he can't think of why.
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RUNNERRACHEL 10/21/2013 8:57PM

    There are so many ingredients that don't belong in our food!

Had no idea about the soy in tuna! I think there is soy or corn in almost everything these days.

I wonder why there is soy. Seems unnecessary

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ONEKIDSMOM 10/21/2013 8:50PM

    Oh... my... goodness! Made me go look. And I normally think of myself as a pretty careful label reader... sure enough, there it is!

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WATERMELLEN 10/21/2013 8:15PM

    Love your ideas for jazzing up my tuna!! (Gonna have to check that label, however . . . ).

Also loved your comments on my "gene fairy" blog . . . the things we did to lose weight before resigning ourselves to the "move more eat less" reality!! And yup, the simple solution continues to be tough tough tough -- just less tough than the alternatives!

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PASTAFARIAN 10/21/2013 5:20PM

    You didn't name names but I just looked at BumbleBee canned tuna and the label reads exactly as you describe! However, their canned salmon has no "broth", so you might consider switching from tuna to salmon, especially if this is an industry-wide standard way of canning tuna "in water".

From what I've read, canned wild salmon is also lower in mercury than any kind of tuna so that's another reason to switch. Sardines are also good and need nothing added (although I've found the flavor varies greatly between brands).

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BARBARASDIET 10/21/2013 3:58PM

    Wow--I also like my tuna, and I had no idea.

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2WHEELEDSHARON 10/21/2013 2:01PM

    "Stoplight peppers", haven't heard that before - I love it!
Wow, so strange. Why is it so uncommon to find food in it's natural state?!

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SEAJESS 10/21/2013 1:34PM

    emoticon Since I favor a high soy diet myself, I wouldn't call it "garbage"... but I do think transparency in the food industry is extremely important. If we really knew about the industrial food biz I bet more of us would be vegan, annoyingly difficult as that seems.


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PMFISH 10/21/2013 11:46AM

    Have you tried the tuna in the packages? It does not have as much liquid as the cans do, but a little more expensive. I have found mixing greek yogurt in the tuna instead of mayonnaise or miracle whip is very satisfying. Corporations and the government seem to taken the attitude they can do whatever they want.

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_LINDA 10/21/2013 10:37AM

    Oh those hidden ingredients!! Even the most experienced label reader can get caught! I will stick to my fresh or frozen diet. Have not added fish, although I wouldn't mind a baked Alaska salmon once in a while, someone would have to cook it for me lol. I did like tuna when I tried it too. I never go out to eat by myself but maybe I should consider it just to get a fish serving in. Mom prefers Asian restaurants which will have shrimp (which I don't like) but not generally fish on the menu.
As with anything canned, if you don't want the liquid its in, you can always rinse it off if possible.


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MSLZZY 10/21/2013 10:28AM

    Sneaky people! Whatever it takes to sell a can of tuna.

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GABY1948 10/21/2013 9:48AM

    I think it is disgusting how the food industry TRIES to feed us garbage...most people don't have a chance!

I don't eat a lot of tuna though, so guess I am glad of that

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WILD4STARS 10/21/2013 9:04AM

    The food companies think we are their personal guinea pigs. It's sinful what they are allowed to do to our food.

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Chronic Inspiration

Sunday, October 20, 2013

I found out something today that really surprises me. I had always thought that marathon runners are the picture of health. I run with a woman, not every week but from time to time, who has been a runner for more than 40 years. She is very pleasant, encouraging, fun to run with, and just a couple months younger than I am. Last year she even won an age group medal in a half marathon. She not only runs half marathons, but she runs full marathons, 26.2 miles, several times a year.

Today I found out that she is dealing with a serious chronic intestinal issue that has even caused her to be hospitalized quite a few times. I was totally surprised, but even more impressed with her determination and athletic accomplishments. She made it very clear that she considers running part of her treatment. She is an inspiration for sure!!

  
  Member Comments About This Blog Post:

JOYINKY 10/21/2013 9:32AM

    emoticon

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WATERMELLEN 10/21/2013 8:05AM

    It's amazing indeed what people can do and keep on doing . . . .

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SMITTY4RL 10/21/2013 7:11AM

    It's pretty amazing what folks can do, isn't it? I'm reminded of a few war veterans who have returned home without limbs, yet are running and walking--very determined to not let it stand in their way. Great inspiration, just like your lady!

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_LINDA 10/21/2013 1:54AM

    Great inspiration for sure!! Nothing worse than GI troubles on a long course with no access to rest rooms :( People with chronic conditions do have to push past it when ever possible. In the end it can only benefit and make you feel better and be stronger. So glad you get to enjoy runs with her!

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BOOKAPHILE 10/20/2013 11:46PM

    You are an inspiration yourself!

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BLUENOSE63 10/20/2013 11:39PM

  I find people like that very inspirational!

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CONTENTCHRIS 10/20/2013 10:46PM

    Very nice attitude that is the key for sure!

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COCK-ROBIN 10/20/2013 10:44PM

    It's amazing, isn't it? And if she's motivated, it should inspire all of us to be motivated as well.

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TRAVELGRRL 10/20/2013 9:57PM

    Bless her heart! Thank you for sharing her story. Inspiration is all around us!

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MSLZZY 10/20/2013 9:29PM

    Thanks for sharing! She sounds like quite some woman! Not unlike you, dear friend!

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NATPLUMMER 10/20/2013 9:28PM

    emoticon emoticon

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FROSTY99 10/20/2013 9:26PM

    Often it is the physical activity that keeps those with chronic illness going. As they say, "Use it or lose it".


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ONEKIDSMOM 10/20/2013 9:14PM

    I have encountered this kind of inspiration in my fellow runners as well. When I did my stint at the Last Blast Tri, one of the athletes told me he had beat cancer, this was a piece of cake.

Yep... they live and run with us! Inspiration on

Comment edited on: 10/20/2013 9:15:17 PM

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Not Perfect

Friday, October 18, 2013

Yesterday I did a five mile TM run at my half marathon target pace for 2:30 finish, using a run:walk ratio of 3:1. It was a comfortable run and I felt like I could go on and on. I didn't use any incline, though, and to be prepared for the inaugural Lakeland Half Marathon I probably should use some incline segments. I'm a little cautious, though, as that old nagging left glute injury is still not 100% healed. It is not painful, but I can still feel it just a little. I may end up running more on the flat areas and just walking the hills. I heard Jeff Galloway say that could work if you don't train for hills.

Yesterday was not my best eating day. I proved to myself once again that I eat better if I pre-plan my meals. Tried to wing it yesterday and ended up hungry. My post-run snack was just a banana. Probably needed the cheese stick or some protein source as well. I ate a 100 calorie sugary treat later, too, which may have triggered me a bit. I was out of calories after supper and felt deprived. Gave in a little. But to give myself credit, I didn't let it get way out of control and it would have been easy to let it go there.

This morning, I swear "I forgot" to weigh. I did not consciously refuse to weigh, but remembered after breakfast that I hadn't weighed. Bet if I'd had a good eating day I would not have forgotten. Oh, well. I'm still aiming for a rolling average of 126.0 and even if I'm not perfect, I believe I can do it!!!

  
  Member Comments About This Blog Post:

TXPATRIOT 10/21/2013 12:38AM

    Love your daily reports. They always put a smile on my face.

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2WHEELEDSHARON 10/20/2013 12:28PM

    I can relate to your self doubt making it harder to keep focus, but I believe in you Marsha!

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JANEWATKINS 10/20/2013 8:01AM

    I was 126 in third grade. Sigh.

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FISHER011 10/19/2013 3:45PM

    emoticon You are doing great!

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JOYINKY 10/18/2013 11:39PM

    emoticon

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MSLZZY 10/18/2013 11:12PM

    emoticon At oour age, we don't forget, do we? HUGS!

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WATERMELLEN 10/18/2013 9:35PM

    If YOU are not perfect -- you're pretty darn close!! (And I am so glad none of us is held to a standard of perfection!)

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GABY1948 10/18/2013 8:27PM

    emoticon with HUGE emphasis on the CAN....make sure the pain is babied...that in itself can make us "want" to eat! you will be FINE...you know I would BET on it, IF I was a betting woman...I'm not but that would be a SURE thing! emoticon

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ONEKIDSMOM 10/18/2013 7:12PM

    Baby those body parts! Rest, recuperation... active recovery.

Sunday I'll be doing my first "long and slow" since the double half mary... in a 15K Governor's cup. Wish me luck... I'll be listening to MY body parts the whole 9.3 miles! emoticon

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COCK-ROBIN 10/18/2013 3:48PM

    And you can do it! One bad day won't ruin your success.

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SEAJESS 10/18/2013 3:08PM

    PS 3:1 ratio seems pretty darn studly to me!
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SEAJESS 10/18/2013 3:07PM

    Ah, perfection is the enemy of good enough!

Draw that line and begin (as the Teletubbies say) "Again! Again!"

(Yes, my embarrassing secret. I look to the Teletubbies and Pikachu for wisdom.)

emoticon

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FROSTY99 10/18/2013 1:08PM

    emoticon

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_LINDA 10/18/2013 12:08PM

    Looks like you have a sensible plan to avoid aggravating the glute problem with hills. Better safe than sorry..
You have had a good wake up call here in the importance of proper refueling after a workout. Ideally, you should have had a pre run small well rounded snack (with enough time to digest it) and then 1/2 hr after the run, a full meal. I prefer morning exercise before breakfast so that I can have a meal after and that means I am not wanting food until lunch time.
Little bit of 'avoidance' there after a less than stellar day by not weighing in as usual. Just goes to show we are still vulnerable to the old ways that got us in trouble in the first place. But the fact you were able to halt a binge before it got out of hand shows how far you have come and why you are successfully maintaining! No one is perfect for sure. But forgiving yourself, moving on, getting back into proper routine shows you don't need to stress over any slips.
You are doing it! Because you are aware and paying attention!
This is why you are rocking your maintenance!

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NATPLUMMER 10/18/2013 11:55AM

    emoticon

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BOOKAPHILE 10/18/2013 11:47AM

    I believe you can, too!

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MEDEAREBORN 10/18/2013 11:45AM

  I know you weigh-in every day, but I couldn't take that kind of stress anyway. Too much random fluctuation to blame myself over; I can just about handle once a week.

Good for you for not letting a couple little slips get to you. You're still on track and keeping a healthy lifestyle! And good luck on the coming half marathon!!!

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More Comments About Synching Nutrition and Fitness Trackers

Thursday, October 17, 2013

As I wrote yesterday, about 3 weeks ago I synched my nutrition and fitness tracker so that my exercise affects my calorie range on a daily basis. After I did that, I found the tracker was giving me too many calories. So I went back in and changed from "light active" to "sedentary" for my activity level (from Start, click on Account Preferences, and in the first screen choose "activity level"). Even though I stand and play a lot with my grandkids and do a lot of housework each day, the tracker was just giving me too many calories. I felt pretty certain I would gain on the level given, because I know I maintain around 130 pounds pretty well at the 1500-1800 calorie range when I am averaging 350 calories burned (during workout) per day.

Also, the tracker gives too many calories for working out on the elliptical trainer which I did yesterday for 45 minutes. Really it needs to be like running and walking where there are many intensity levels available. I use elliptical as an easy workout between runs, so I'm getting about 140 - 160 steps per minute and usually use no incline nor resistance. So I may start manually adding that activity instead of relying on the standard SP number now that it impacts my calorie range.

Weight stabilization: I weighed 126.8 this morning, which is fine by me as long as I have a 125.2 weigh in to balance out my average at or around 126.0.

  
  Member Comments About This Blog Post:

JOYINKY 10/18/2013 6:21AM

    Good that you are following how well you know your body. There is no one size fits all. Metabolisms differ, body weight enters in, intensity is hard to measure. Trackers are a guide, decent estimate at best. I just can't be obsessed about all the numbers anymore. I count calories and activity minutes and that's working for me. If I start to creep up I tweek there. Keep up the good work!

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MSLZZY 10/17/2013 10:53PM

    Glad I don't tinker with all those trackers or should I say, I pay no attention to them. I have too many other things to do so maybe when life shows down, I'll get into that.

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SMITTY4RL 10/17/2013 7:31PM

    Other discrepancies I've found are for hiking cross-country--per my Garmin, the SP tracker gives me an extra 100 calories or so burned. Horseback riding is the same, although I can't measure that directly and have to go with my gut. I like to think of the tracker as a baseline, but I rarely if ever eat the amount of calories it gives me , even on a hard workout day. There is one thing going for it: my brain relaxes when it knows I can have more calories to eat whereas I would probably tend to feel guilty about 'overeating', even though I was hungry. Weight loss can be a mind game!

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ONEKIDSMOM 10/17/2013 6:47PM

    Sounds like you and MOBYCARP saw similar things with "too much calorie credit" for some activities. I think the same is true of me (slow swimmer) and swimming "general".

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_LINDA 10/17/2013 6:30PM

    All very interesting! I agree with the elliptical results, as one size does not fit all. Just the speed alone makes a big difference never mind adding resistance too, as well as using the arms or not.
What was interesting was my GPS watch agrees with the Spark Fitness Tracker for precise calories burned over distance and time. Guess that is a little more universal.
Heart rate monitor is the only way to go for accuracy as was mentioned.
Sorry, I just can't see you as sedentary!! But you have to go with what feels right..
Your steady scale results show you are on the right track!

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TRAVELGRRL 10/17/2013 6:27PM

    Interesting that you, Watermellen and I all KNOW we are being "given too many calories. I wonder what the Spark gurus would say about that?

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FROSTY99 10/17/2013 6:20PM

    emoticon

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WATERMELLEN 10/17/2013 5:55PM

    Yup, Spark consistently "gives me" too many calories: I know I can't eat that much and stay at the weight I want . . .

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COCK-ROBIN 10/17/2013 5:11PM

    Very good! May it work for you.

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KANSASROSE67 10/17/2013 3:06PM

    I appreciate your sharing your experiences. I've thought about linking but I don't think I'm going to at this point.

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NATPLUMMER 10/17/2013 2:37PM

    I agree with Amanda....a heart rate monitor would be the way to get the most accurate calories burned.

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-AMANDA79- 10/17/2013 2:21PM

    Maybe a heart rate monitor to more accurately track calories burned during workouts?

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DONNABRIGHT 10/17/2013 2:15PM

    It is so hard to figure out if all these devices actually help us or just give us too much unneeded information. I am amazed at how high the number for calories burned is from the spark tracker - I should be fading away to nothing pretty soon at the rate they tell me. It also differentiates between "workout minutes" and "exercise minutes". The exercise minutes are very high and I don't know how anyone could do that much in a day. I'm wondering if I am spending more time tracking and less time doing these days.

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Nutrition Tracker Set to Respond to Fitness Tracker

Wednesday, October 16, 2013

Twenty days ago I reset my SP nutrition tracker to respond to my tracked fitness on a daily basis. Prior to that, from September 2009 until September of 2013, the weekly anticipated fitness activities for the week were used to calculate my calorie range on the SP nutrition tracker. There were 2 reasons I wanted to make the change. One, on my long run days I was hungry if I stuck to my calorie range and felt guilty if I didn't. Two, I had used the Weight Watcher tracking system where APs (activity points) are earned on a daily basis and I thought it was helpful both to manage hunger and to encourage activity especially on my non-run days.

So what do I think of this new option?

I'm not sorry I changed, but it is not as easy and seamless as I have come to expect on SparkPeople. Last Saturday after my 13+ mile run when I burned around 900 calories, I found that my calorie range was increased, but my carbohydrate, fat, and protein were not increased. So I ran out of carbs, fat, and protein before getting to my calorie range. So it can't work as displayed. We know that fat and protein are 4 calories per gram and fat is 9 calories per gram.

So I wrote the SparkCoach and asked what to do. The response verified what I had found, "When you sync your trackers, only the calories get adjusted, not the nutrient grams and ratios, so you'll need to increase those on your own. If you're doing a lot of running and training for big events like you describe, I'd recommend making sure you get a good portion (50-60%) of your added calories from carbs, which are your body's preferred source of energy for endurance exercise." In other words you cannot rely on the nutrition tracker alone, but have to do some of your own calculations.

Oh, well. I love SP, but it isn't perfect. I wonder if I got a Spark Activity Tracker if it would sync better.

Edit: For those following the weight stabilization efforts, 125.4 today.

  
  Member Comments About This Blog Post:

AQUAGIRL08 10/17/2013 11:11AM

    Interesting! I was wondering how it worked and now I know!

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_LINDA 10/17/2013 1:31AM

    I noticed that about my calories, going way over the nutrients yet being in or under my calorie range, good observation!! I do like them being linked together as my workouts are fluctuating wildly right now depending on how bad I feel. There is no way to predict how much exercise I will get in a given week so this is great for me. Sparkpeople has done such tremendous work with their website and tools. I can only hope they will fix this problem..
Thanks for pointing that out Marsha!!

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GODZDESIGN95 10/16/2013 11:42PM

    Glad I did not hook up with it. I calorie cycle and use there numbers for myself.

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TRAVELGRRL 10/16/2013 7:30PM

    I am looking forward to getting to the point where I look at the micronutrients! All I really care about now are calories, protein, and fat.

I HAVE linked my nutrition tracker with the fitness tracker but take it with a grain of salt. Supposedly I burned over 1,000 calories on Monday doing a spin class and Pilates class? I DON'T THINK SO!

Comment edited on: 10/16/2013 7:33:37 PM

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FROSTY99 10/16/2013 5:53PM

    Glad you were able to get some guidance-seems like you are making the necessary adjustments though.

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GABY1948 10/16/2013 3:09PM

    The weight is EXCELLENT...knew you could do it. As for the other, I have not changed and don't plan to now with this new information but I am sure they will eventually change that it probably involves huge programming changes.

But I knew you would work it all out~ emoticon

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RUNNERRACHEL 10/16/2013 1:41PM

    Glad to hear the weight stabilization is going well.

Yeah, the fitness tracker and the food tracker should be in sync better. I stopped using it and am following another system...

Still love SP and its trackers but the food was too many calories...and it wasn't working for me. I think it takes some tinkering to figure out what works best.

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BURGUNDYBABE 10/16/2013 1:01PM

    I noticed that as well, which is annoying. Maybe someday they will fix it, or else I will just do the math on my own. Personally, I gained weight when I made the switch, so I've just gone back to the old settings for now until I get closer to my goal.

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SLIMLILA 10/16/2013 12:18PM

    Thanks for info... and as you said, there are enough other good, Free, SP activities anyway. emoticon

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JOYINKY 10/16/2013 11:16AM

    I don't depend on the trackers. I just focus on healthy choices and that's working for me.

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NATPLUMMER 10/16/2013 10:19AM

    I noticed that, too. No, it's not perfect but it is a good guideline.

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WATERMELLEN 10/16/2013 8:45AM

    Haven't linked yet and am not sure I will: in my case because no matter how many calories my activities "say" I've burned, I know darn well that eating over 1500 calories leads to weight gain . . .

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COCK-ROBIN 10/16/2013 8:44AM

    I'm not sure myself.

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COOKINGSTARS 10/16/2013 8:22AM

    emoticon

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WAY2GOCAT 10/16/2013 8:02AM

    Good to know,although I don't sync the fitness tracker. Now even more reason not to. emoticon

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ONEKIDSMOM 10/16/2013 7:49AM

    I don't think the Spark activity tracker would necessarily fix the problem with the macro nutrient adjustment. But it might change what gets tracked and how many calories it says you burned (as opposed to manual entry of your 13 plus mile runs). I don't know.

However, your experience is making me think. I haven't linked them yet... still pondering. I'll let you know when I *do* decide to try it, since I have the tracker. Shared information makes us all stronger!

emoticon

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