Wednesday, March 31, 2010
Anyone else having difficulty getting all the nutrients without going over? I've been tracking here on SP several months now and see some real trends. For example, I'm often over on iron unless I don't take my multivitamin. If I don't take the multivitamin I'm under on many nutrients including iron. Iron is one that I know will show up on my blood work, so I'll ask my doctor next month at my check up.
I don't worry about going over on Vitamin A because it is from food. I understand that over supplementing can be a problem, but usually food sources are okay. Hope that is correct.
My potassium intake is often over the recommended 3500. I don't know what you would eat to stick to that 3500 and still get enough fruits and veggies.
I'm often over the 25-35 fiber. I even raised my fiber target to 25-40, as it says that problems with malabsorption start at 50.
I'm usually low on magnesium. My multivitamin only has 25% in it and I looked for one with higher amount but did not find it. SP does comment that magnesium deficiencies are rare and that magnesium is not required to be listed on food labels, so I could be getting more than shows up. Copper is another one I'm often low on. Selenium I'm low on more often than over.
I don't understand the difference between folic acid and folate. Somehow they relate to each other. As far as Niacin goes, SP had you select your own goal. I don't think I set it correctly because I'm always over.
I always hit the 100-150 something units calcium range used. I wonder, though, how that relates to the 1000 something units, increasing to 1200 something units recommended for us over 50. I don't know if SP is accounting for that additional need.
At the end of the day, I'm often over or almost over on sodium, over on potassium, over on fiber, but I'm still looking for calories, fat, magnesium, selenium, copper. Wish SP would make suggestions for what else to eat based on what you have eaten already.
I also know that the nutrient amounts given are just estimates. How fresh things are, how they were cooked and stored, how fertile the ground where they grew was, the combination of foods I ate, how good I chewed, and many other factors contribute to how many nutrients are actually absorbed.
Occasionally I have pulled up the SP meal plans and checked everything as if I had eaten it all. When I check my results against their results I see they don't meet everything either. But I haven't done it enough to see if SP meal plans balance out in the long run. Sometimes I wonder if I need to see an RD. Or am I being compulsive? I'm probably in the top 10% of the world's most well fed people. Isn't that a blessing?!!??
Tuesday, March 30, 2010
In the last year I have spent beaucoup -- bowcoo -- boughkoo - however you spell it -- but you get the idea, lots of bucks on my teeth. Two fillings, my first root canal, five crowns, and something else or two I'm forgetting. Seemed like I was at his office weekly. Anyway, my dentist sent me an appreciation "gift" for my support of his practice -- free teeth whitening. I went and had the trays made. The technician advised me to put the whitening tubes in the refrig. They have stayed there now for two weeks. Somehow I just can't seem to get motivated to wear those trays all night.
Well, the thing is, I'm thinking that there is no use whitening unless I want to give up the coffee and tea. Hmmm. Those hot drinks have helped me handle hunger. I'm not sure I can give them up and maintain my weight. It would help me a lot, though, in meeting my goal of reducing the use of artificial sweetener if I quit tea and coffee. I might like those whiter teeth, too.
So, for the month of April, I'm giving up coffee and tea. I am going to wear those trays and go for the whiter teeth. Maintaining the weight is a higher priority, but I think I can do both. We'll see. -Marsha
Monday, March 29, 2010
Yesterday while I was on the elliptical trainer I read on closed caption TV that this year is a bad one for allergies locally. After an unusually cold winter, many trees and plants are blooming late, so that there is a double dose of usual and late allergens.
But surprise, surprise, I am not experiencing my customary spring headaches and heavy sinuses! How can this be? Perhaps my new healthier diet counteracts pollen. Or maybe my smaller, healthier body is better able to handle irritants. Or it could be that this unusual pattern just doesn't trigger my allergies.
But I choose to believe that I am experiencing yet another benefit of healthy living. So at least until I am faced with facts that rebut that assumption, I am celebrating yet another reward of healthy living.
I am sure you, too, are enjoying many rewards of your SparkPeople lifestyle, too! Happy, beautiful spring day to everyone! -Marsha
Sunday, March 28, 2010
After losing 80 pounds I look like a slender person. But reality is, I can still lose "it" really easily. Last eve I almost fell into a box of Honey Kix and I could have gotten trapped with no way but to eat myself out. Luckily, I came to my senses and didn't go that far.
If you go to my shared tracker from yesterday, you will see a very good day. Oh, a little over in sodium, but not much. A little high in potassium and fiber. But, overall, a good day. But I didn't track my little indulgence. It put me over in calories and carbs and other nutrients, too, I'm sure.
I tried to go to bed timely, but for the third night in a row frustratingly, I just couldn't get to sleep. I believe this is the first time since I got on SparkPeople in October that I've had that much trouble getting to sleep. When I am sleep deprived I am at risk of overeating and underexercising. I need to be gentle with myself in many ways, but need to be tough about eating after getting up. I should only eat if the reason I can't sleep is hunger. And then I should only eat something that has no sugar. I believe that is the lesson I am to learn.
I didn't weigh this morning, but I'll weigh tomorrow. I don't think my little splurge will show up on the scale. If it does, I'll cut back a day or two. No harm done. Lesson learned.
Saturday, March 27, 2010
Several people liked this comment I made in response to a blog question about getting kids to eat veggies:
My 3 year old granddaughter and I make eating veggies a game. With asparagus, I hand her the cooked spear. She eats the very tip of it and hands it back to me. I eat down to the woody part. She thinks she's getting all the best part and gets a devilish look in her eye. I'm getting 25 stalks and she's getting 25 tips. Someday we'll have to quit eating with our hands, but she will eat so much more than making her use a fork.
One day last week I put three green beans on her plate. She ate them all and I clapped. She wanted more. We pretended to call daddy to tell him she ate 5 green beans. She ate 2 more. We pretended to call mommy. She ate 2 more. We "called" great grammy. She ate her final green bean with a smile on her face.
Today it was broccoli. She said she didn't want any, so I didn't put any on her plate. But I was eating and enjoying it. Suddenly there were little fingers going after my broccoli! I fake protested and we laughed and laughed.
Yesterday I made a rudimentary face from romaine, green pepper eyebrows and carrot coin eyes, mushroom button nose, and a big red pepper smile. I can't say she ate it all, but she eagerly tried the red pepper. I think I can improve on this theme. Maybe next time I'll use carrot curls for the hair -- she relates to curly hair.
Luckily, she loves fruit. Some veggies require a little playfulness! -Marsha
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