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ELISADENK's Photo ELISADENK Posts: 7,523
3/14/11 6:26 P

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Challenge is over.
Two weeks are done!
Kudos to all who participated!!
Double Kudos for those who successfully completed the challenge!!!

Next challenge is scheduled for April.
In the meantime...keep Sparkin'!
emoticon

CoLeader for Perimenopause to Menopause: What Should You Expect Team http://www.sparkpeople.com/myspark/groups_
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ELISADENK's Photo ELISADENK Posts: 7,523
3/13/11 10:23 P

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What is considered a Hi Level of Potassium? SP recommends 4,500 - 6,000 b/c of HBP

Edited by: ELISADENK at: 3/13/2011 (22:24)
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ELISADENK's Photo ELISADENK Posts: 7,523
3/13/11 10:21 P

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Almost to the end of our Challenge, ladies.....

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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/13/11 1:40 P

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I'm with ya there...my protein levels are usually low....cept on the days when I feel I eat too much. Go figure. Grumble, grumble. I've decided that I will watch my levels of the basics, but not gonna stress over anything. I will keep trying to make improvements. I still like the "everything in moderation" motto and feel that is best.

~~Linsey~~
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LILACBREEZIN's Photo LILACBREEZIN SparkPoints: (0)
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3/13/11 9:59 A

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I have noticed I never get enough calcium or protien. Makes since since I don't really care for meat or milk. Bought some Kashi protien bars, adding them for more of both.

"It is what it is"


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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,267
3/11/11 9:49 P

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Doing well still a little low on Iron

Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

Amethyst BLC Fall 2012 to Summer 2013

2012 Fall 5% Challenge Community Team Casual Travelers t0
2013 Spring & summer 5% Challenge Community Casual Travelers

BLC22 CAMO CREW Squad Violet Assassins

Previous BLC 17 to BLC 20

“Fail to plan, plan to fail.” Carl W. Buechner


LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/11/11 8:45 P

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Today's results look good.

~~Linsey~~
member of SP since May 2010



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MOMMYBYCHOICE's Photo MOMMYBYCHOICE Posts: 4,626
3/11/11 7:36 A

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In most people Potassium (k+) will regulate itself. and I agree the only time you should take a K+ supplement is if prescribed by your MD. it can cause some serious heart arrythmias if the balance is not kept,

day 4 tracking.... uhmmmm I messed up last night for the dinner part but... I am still on board for today. I went over I was at 1836 and my max is 1550

Edited by: MOMMYBYCHOICE at: 3/11/2011 (07:58)
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JANETLEE40's Photo JANETLEE40 Posts: 3,242
3/11/11 1:43 A

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Those of you who are not meeting the potassium criteria need to be careful with taking supplements daily....my doctor advised me that too much potassium is lethal!!!! He also told me it is not necessary to get that high of level everyday....some of you may want to check with your doctor ....my blood work was normal with potassium range and I don't take supplements. Nor do I make it 100% on the daily tracker.

Things don't go wrong and break your heart so you can become bitter and give up. They happen to break you down and build you up so you can be all that you were intended to be.”



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BRANDTSGIRL's Photo BRANDTSGIRL SparkPoints: (51,804)
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3/10/11 2:53 P

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Working on posting every thing I eat, not always easy yet, but for sure an eye opener for me.

SP member since February 2007
**I'm the Former Founder and Leader ** Of the "Perimenopause to Menopause what should you expect team"
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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/10/11 1:37 P

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Yesterday's totals actually look better. Even though I was still over in sodium, it wasn't THAT much higher than the goal. Vit D was right on. Vit A was low. My daily totals fluctuate...there's always some over, some goals met, some low ones.....

~~Linsey~~
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MOMMYBYCHOICE's Photo MOMMYBYCHOICE Posts: 4,626
3/10/11 10:06 A

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tracked 3 whole days in a row... and stayed in range...

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ELISADENK's Photo ELISADENK Posts: 7,523
3/9/11 9:39 P

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Day 8: 2,614 emoticon I ran out of bananas so had yams, instead...with semi-melted choc chips!

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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,267
3/9/11 2:46 P

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Yesterday i didn't really track got side tracked but doing better today

Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

Amethyst BLC Fall 2012 to Summer 2013

2012 Fall 5% Challenge Community Team Casual Travelers t0
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BLC22 CAMO CREW Squad Violet Assassins

Previous BLC 17 to BLC 20

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MOMMYBYCHOICE's Photo MOMMYBYCHOICE Posts: 4,626
3/9/11 9:10 A

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I tracked everything for day 2 now I am working on day 3

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BRANDTSGIRL's Photo BRANDTSGIRL SparkPoints: (51,804)
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3/8/11 7:30 P

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I did ok , but not wonderful, 1 day at a time, right?

SP member since February 2007
**I'm the Former Founder and Leader ** Of the "Perimenopause to Menopause what should you expect team"
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"DO OR DO NOT FOR THERE IS NO TRY".....JUST DO IT!


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ELISADENK's Photo ELISADENK Posts: 7,523
3/8/11 7:21 P

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DAY 7: 2,553 potassium. emoticon

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MOMMYBYCHOICE's Photo MOMMYBYCHOICE Posts: 4,626
3/8/11 11:50 A

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tracked every singel thing last night.... and I am now on day 2

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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/8/11 6:51 A

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For once, my protein and fiber were where they needed to be....sodium was OVER again, tho. Everyday is interesting.....

~~Linsey~~
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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,267
3/7/11 10:18 P

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today over sodium only by 140 mg - under on my iron & potassium not so bad

Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

Amethyst BLC Fall 2012 to Summer 2013

2012 Fall 5% Challenge Community Team Casual Travelers t0
2013 Spring & summer 5% Challenge Community Casual Travelers

BLC22 CAMO CREW Squad Violet Assassins

Previous BLC 17 to BLC 20

“Fail to plan, plan to fail.” Carl W. Buechner


ELISADENK's Photo ELISADENK Posts: 7,523
3/7/11 5:35 P

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Day 6: 4,078 highest potassium, yet. I ate some raisins. LOL

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MOMMYBYCHOICE's Photo MOMMYBYCHOICE Posts: 4,626
3/7/11 10:33 A

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emoticon tracking....
I did so well until snack time friday nite

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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,267
3/6/11 9:01 P

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emoticon today I'm with in range of sodium emoticon

Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

Amethyst BLC Fall 2012 to Summer 2013

2012 Fall 5% Challenge Community Team Casual Travelers t0
2013 Spring & summer 5% Challenge Community Casual Travelers

BLC22 CAMO CREW Squad Violet Assassins

Previous BLC 17 to BLC 20

“Fail to plan, plan to fail.” Carl W. Buechner


ELISADENK's Photo ELISADENK Posts: 7,523
3/6/11 8:18 P

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Day 5: Well, I blew it! I had pizza for dinner. So WHO KNOWS what my potassium intake was. The good thing was that the pizza was the ultra thin crust with lots of veggies and little amount of cheese.

I put the rest of the pizza in the freezer. 'Tis a terrible distraction.

BRANDTSGIRL: You are welcome
LINSY: Chicken broth is notoriously known for its sodium content. Can you make your own?

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BRANDTSGIRL's Photo BRANDTSGIRL SparkPoints: (51,804)
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3/6/11 2:40 P

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Possibly Elisa, How ever I think we are doing fantastic, many of us making aware of what we putting in to our mouth, and are learning that this is for sure a life style change not a diet, & I for one am grateful I have all of you to help me with it.
emoticon are wonderful.

Thanks for ding this challenge and it being an eye opener!

SP member since February 2007
**I'm the Former Founder and Leader ** Of the "Perimenopause to Menopause what should you expect team"
http//www.sparkpeople.com/myspark/gr
oups_individual.asp?gid=35537



"DO OR DO NOT FOR THERE IS NO TRY".....JUST DO IT!


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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/6/11 8:18 A

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Elisa, so far I am just taking a multi-vitamin (for ppl over 50), and then the Maximum Strength Estroven. I DO notice that the days I've gone way over with my sodium are the days that I had something canned. Even last night, when I did SOOOO well by I trying a new and delicious recipe for Chicken & Orzo Soup. It had fresh veggies in it, and was wonderful!! I had purchased the carton (not can) of chicken broth, but didn't have enough....so had to add a few cups of canned chicken broth. This was my big mistake. SO! I am realizing that I have to be extra careful about what I purchase. The large can of broth I had to use at the last minute was just there from ? It must've been on sale when I bought it or something and I was careless about my purchase.

Note to self: make sure to buy low sodium foods whenever possible!!!

~~Linsey~~
member of SP since May 2010



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ELISADENK's Photo ELISADENK Posts: 7,523
3/5/11 10:10 P

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LNSY: Are you taking potassium supplements? Are you eliminating your salt shaker, and canned foods?

We should have called this: Super Challenge!

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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/5/11 10:06 P

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This is proving to be quite a challenge! I'm over the top with sodium again today....but the Vitamin A & D are not too high this time...Potassium still too low...

~~Linsey~~
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ELISADENK's Photo ELISADENK Posts: 7,523
3/5/11 3:28 P

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Day 4: 3,632 potassium is higher than yesterday b/c I substituted asparagus with peas for breakfast. NOW have discovered that I am way high in Vit A. Seems that most of the potassium foods have Vit A. This is getting ridiculous!

PSCHEP: Let me know what you find out, okay. I've HEARD that is possible to get the potassium level we need without going over our calorie limit. .25 c. dried plums = 110 cal and 290mg potassium Potatoes, mushrooms are both high in pot. Best wishes!


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PSCHEP's Photo PSCHEP Posts: 736
3/5/11 12:53 P

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I know that I don't get the amount of potassium that I need, and with high blood pressure, it's an issue for me. I'm just clueless as to how to get the daily recommended requirement. Can't eat bananas all day. Anyways, will do some web searching for help and would welcome any thoughts from you all!

"and whoever lives by believing in me will never die. Do you believe this?” John 11:26


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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/5/11 11:11 A

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Among other things, I still need to work on lowering my sodium. emoticon

Edited by: LNSYLVSDOGS at: 3/5/2011 (12:27)
~~Linsey~~
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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,267
3/4/11 8:27 P

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Sodium still emoticon my butt yesterday over calories

Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

Amethyst BLC Fall 2012 to Summer 2013

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BLC22 CAMO CREW Squad Violet Assassins

Previous BLC 17 to BLC 20

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ELISADENK's Photo ELISADENK Posts: 7,523
3/4/11 7:44 P

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Day : 3,458 potassium = Better but didn't eat as well. hmmm

Edited by: ELISADENK at: 3/4/2011 (23:47)
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MOMMYBYCHOICE's Photo MOMMYBYCHOICE Posts: 4,626
3/4/11 10:27 A

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tracking everything I eat is one of my biggest challenges... today I start again

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BRANDTSGIRL's Photo BRANDTSGIRL SparkPoints: (51,804)
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3/4/11 8:25 A

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LNSYLVSDOGS I can totally relate to what your saying. This is an eye opener for me as well. I've got to figure out what to eat for sure in the in between meals. I thought I could handle eating 1300 one day & 1500 the next. But I have to change up a few things.

SP member since February 2007
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"DO OR DO NOT FOR THERE IS NO TRY".....JUST DO IT!


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BRANDTSGIRL's Photo BRANDTSGIRL SparkPoints: (51,804)
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3/4/11 8:22 A

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KTACKEBE that is great that you were able to stay within your calorie range.

Which it was easy for me, I did not post post every thing I ate yesterday cause i could tell I was going to go way over my calorie range emoticon , Oh well better luck next week right:)

SP member since February 2007
**I'm the Former Founder and Leader ** Of the "Perimenopause to Menopause what should you expect team"
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"DO OR DO NOT FOR THERE IS NO TRY".....JUST DO IT!


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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/4/11 6:09 A

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KTACKEBE, that sounds like something my son would say as well! emoticon This week with the extra nutrient tracking has been a real eye opener for me. I didn't have too much sodium yesterday, b/c I skipped the can of soup (something I was having daily with my cold this last week.) However, with the multivitamin plus what I ate....it said I had too much Vitamin A and Vitamin D for the day. I will not panic, but I will be watchful of those today.

Great job on eating within your calorie range! That is fantastic! emoticon

Edited by: LNSYLVSDOGS at: 3/4/2011 (06:11)
~~Linsey~~
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KTACKEBE's Photo KTACKEBE SparkPoints: (27,668)
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3/4/11 2:45 A

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Found out today that 1 Mcdonald's hamburger can put me over the calcium amount. My son suggested I eat 1 a day like a vitamin and I punched him in the arm. emoticon I've been doing soooo much better with sodium and protein this week and I've actually managed a whole week within my calorie range!!!

He who laughs last didn't get it.


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3/3/11 10:22 A

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I'm finding it challenging to post every thing. And i already knew our eating was not exactly great, it can't be on a budget like we have but I try:) It's better then not do some thing right:)



SP member since February 2007
**I'm the Former Founder and Leader ** Of the "Perimenopause to Menopause what should you expect team"
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"DO OR DO NOT FOR THERE IS NO TRY".....JUST DO IT!


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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/3/11 6:51 A

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Until a couple days ago, I wasn't putting vitamins or supplements on my food tracker. Now I am.

The good news on yesterday was, I was well within my sodium range. I think the difference was, I didn't have a can of soup yesterday, either. I think the main trick for staying within the sodium is staying away from prepared foods. I do this half the time.....so, guess I will keep working on it...

~~Linsey~~
member of SP since May 2010



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ELISADENK's Photo ELISADENK Posts: 7,523
3/2/11 10:19 P

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Day 2: 2,860 AGAIN! :-(

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ELISADENK's Photo ELISADENK Posts: 7,523
3/2/11 10:16 P

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ADLINS: I track just about everything. At the end of the day, I look at what vits/mins I am under, then I take a supplement for it/them. I've even cut some of my supplements in half. Why go over, if I don't have to Besides, I'm a tightwad.

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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,267
3/2/11 9:29 P

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3/1 over Sodium (nothing new there) under calories (which is surprising) fiber Iron & potassium

3/2 under fat & calories stayed in range for sodium today emoticon

Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

Amethyst BLC Fall 2012 to Summer 2013

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ADLINS's Photo ADLINS SparkPoints: (54,927)
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3/2/11 8:36 P

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What about Vitamin A? I recently added it to my tracker as it's related to eye health and I've recently had eye related problems. However, as a supplement you can have too much. Anyone take vitamin or just get it through a multi-vitamin?

Also, do you track your vitamins? I take several different ones, but the only I track is Vitamin D, but I don't track the vitamins themselves.

"Nobody can make you feel inferior without your permission." -Eleanor Roosevelt-

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ELISADENK's Photo ELISADENK Posts: 7,523
3/2/11 5:12 P

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Day 1: Potassium intake 2,860. This is only half of what SP recommends. Glad it is only day 1.

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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/2/11 2:33 P

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I started taking Centrum Silver today (b/c that's what we happen to have here at the house...DH was going to take them, but changed mind...LOL) This seems to have evened out many of the lows in my daily nutrition report. When the time comes, I'll find a multivitamin for women over 50. Anyone have any favorites?

~~Linsey~~
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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/2/11 6:54 A

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With this challenge, I added a lot of vitamin & nutrients to track on my fitness tracker. It was an eye opener. I did ok with most things when all was said and done yesterday....but(!!) too high in sodium, and I think I need to start taking a multi-vitamin. I have taken them before, but would always forget. It's just one of those things. I have a pill reminder thingy now, so should be able to do this without a hitch. emoticon Notice I said, "should".

~~Linsey~~
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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,267
3/1/11 8:20 P

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I have to take supplements for Calcium & vitamin D

Those cast iron skillets are so heavy to use I know they are good to help with Iron

Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

Amethyst BLC Fall 2012 to Summer 2013

2012 Fall 5% Challenge Community Team Casual Travelers t0
2013 Spring & summer 5% Challenge Community Casual Travelers

BLC22 CAMO CREW Squad Violet Assassins

Previous BLC 17 to BLC 20

“Fail to plan, plan to fail.” Carl W. Buechner


ADLINS's Photo ADLINS SparkPoints: (54,927)
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3/1/11 8:05 P

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I know I was once Vitamin D deficient and still take supplements. I'm also trying very hard to get at least the minimum protein amount recommended. I'm doing better, but some days it's a struggle.

"Nobody can make you feel inferior without your permission." -Eleanor Roosevelt-

"What wisdom can you find that is greater than kindness?"
-Jean Jacques Rousseau-
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BRANDTSGIRL's Photo BRANDTSGIRL SparkPoints: (51,804)
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3/1/11 7:07 P

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I managed to work out and track the majority of my food today:) The 1 trick is I make my own home made meatloaf Yummy. So i just went & picked out soem thing from sparks.

Day one is done emoticon

SP member since February 2007
**I'm the Former Founder and Leader ** Of the "Perimenopause to Menopause what should you expect team"
http//www.sparkpeople.com/myspark/gr
oups_individual.asp?gid=35537



"DO OR DO NOT FOR THERE IS NO TRY".....JUST DO IT!


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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/1/11 6:25 P

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This is definately an education for me as far as what nutrients are in different foods, etc. Who would figure there is Potassium in Coffee??

And, yes, with my sunny walk today....I got some Vit D.... along with that bowl of cereal earlier... emoticon

~~Linsey~~
member of SP since May 2010



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ELISADENK's Photo ELISADENK Posts: 7,523
3/1/11 4:32 P

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Lovely Ladies ~ It is important to track as many nutrients as we can, during this Season in our lives. Helps to balance our hormones.

LJR: Iron? I've been low, too. SP recommends using a Cast Iron Skillet to get in the Iron. Of course, it doesn't track that. I've switched over to a smaller one.

LNSY: Vit D: Go outside and get some sunshine. See what SP says about it. And, of course, SP can't track that.



CoLeader for Perimenopause to Menopause: What Should You Expect Team http://www.sparkpeople.com/myspark/groups_
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STAY STRONG!


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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/1/11 3:44 P

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Omigosh! I added a few different nutrients to be tracked on my food tracker....and I'm too low for just about everything...cept, of course, too much salt. A few things occur to me...

I use the SPdata base for foods that other SP members have entered. When I don't find something, I then enter it in myself to the data base, or I find something that is "close enough" to what I've eaten. SO, what I track (as far as the other nutrients) is only going to be as good as whatever has been originally entered in the data base. I don't say this as an excuse, but that I noticed that the other day it says I had 0 in the Vitamin D column. Yikes! Did I actually have ZERO?? Guess I'd better do better, and am I supposed to enter in any vitamin & supplements that I take? Maybe that's a stupid question, but I haven't ever done that so far. Do the rest of you add that to your food tracker everyday? I guess I will make sure I'm adding it, as long as I'm starting to keep track of some of these particular nutrients.

Sorry for the long post. emoticon

~~Linsey~~
member of SP since May 2010



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LNSYLVSDOGS's Photo LNSYLVSDOGS Posts: 2,822
3/1/11 12:46 P

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I have to say I agree a bit with what Cindy is saying.... I have been recording everything I eat, but I haven't yet been concentrating on specific nutrients. THAT part of it seemed a bit too overwhelming to me at the time. ...BUT! for this challenge, I will take a closer look into my food tracker so I can better answer this question. I'll check back with ya later about this!

~~Linsey~~
member of SP since May 2010



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BRANDTSGIRL's Photo BRANDTSGIRL SparkPoints: (51,804)
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3/1/11 9:42 A

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OK this is my BIG thing tracking just what I EAT I just feel it's time consuming, how ever I know it's a true EYE opener. Some days I want to say OH man can't have that or others it's oh man I'm under my calorie range.

So I'll post on my page every thing I eat.

So this week I'm working on just writing it down/posting it.

I've put some thought in to it and I'm going to do the **calorie cycling**. I have a friend on another team who has done this and it has worked very well for her she was 249lbs 2008 & is now 142.5 . So I'm going to give it a GO.
Wish me luck:)

SP member since February 2007
**I'm the Former Founder and Leader ** Of the "Perimenopause to Menopause what should you expect team"
http//www.sparkpeople.com/myspark/gr
oups_individual.asp?gid=35537



"DO OR DO NOT FOR THERE IS NO TRY".....JUST DO IT!


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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,267
3/1/11 8:25 A

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I normally don't track but have started to again still the same thing :

sodium (500 to 2300) to high
Iron (100 to 150) to low


others will vary from day to day

Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

Amethyst BLC Fall 2012 to Summer 2013

2012 Fall 5% Challenge Community Team Casual Travelers t0
2013 Spring & summer 5% Challenge Community Casual Travelers

BLC22 CAMO CREW Squad Violet Assassins

Previous BLC 17 to BLC 20

“Fail to plan, plan to fail.” Carl W. Buechner


KTACKEBE's Photo KTACKEBE SparkPoints: (27,668)
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3/1/11 2:39 A

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Calcium...I drink skim milk and eat yogurt,still give myself a daily skinny cow treat, but am still only getting about half of what I need. I have problems with protein on and off.

He who laughs last didn't get it.


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SUGARPLUM85's Photo SUGARPLUM85 SparkPoints: (68,220)
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2/28/11 11:56 P

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Calcium-I have trouble with supplements and am only getting what I eat or drink

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NONNATAMMY's Photo NONNATAMMY Posts: 678
2/28/11 6:08 P

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I am low on iron, vitamin d, and calcium. I'm taking supplements.

I can do all things through Christ which strengthens me. Phil. 4:13

Running quote-Starting is winning.

Tammy


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ELISADENK's Photo ELISADENK Posts: 7,523
2/28/11 4:09 P

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For me: It is Potassium.
SP recommends for me: 4,500 - 6,000
I am usually around 3,000 -- AND it took me a while to get it THIS high! (sigh)

CoLeader for Perimenopause to Menopause: What Should You Expect Team http://www.sparkpeople.com/myspark/groups_
individual.asp?gid=35537

STAY STRONG!


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ELISADENK's Photo ELISADENK Posts: 7,523
2/28/11 4:09 P

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March is National Nutrition Month.

Identify one or more nutrient(s) that you are lacking according to you own personal Food Tracker.

Post what it is you would like to focus on (carbs, zinc, magnesium, folic acid, protein, etc.), what SP recommends and where you are at now. Then if you wish, post daily how well you are meeting your nutrient(s) goal.

Challenge ends in two weeks on 3/14. Good luck!!!






CoLeader for Perimenopause to Menopause: What Should You Expect Team http://www.sparkpeople.com/myspark/groups_
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STAY STRONG!


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