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Keeping you posted --- Week 1 back --- Tracking & Fitness

Sunday, January 06, 2013

I have started to get back in the swing of things and tracking my food intake is just part of that.

I normally go under in some things and over in others but today is the first day since I can remember tracking (over 2 years now) that I hit my targets in the four main components:

Did you see the problem? Sodium (slightly high), Fiber (slightly low) and Potassium (VERY low).

At this point, I don't want to pressure myself and focus on the potassium issue. With that being said, I am going to try and incorporate more potassium-rich foods into my daily life but I will not focus on this goal solely.

I know if I start to focus on this one goal so early on, I will obsess and struggle... and end up losing my mind over it and quitting altogether. I am not going to over do anything then quit. I will not.

Do you have tips to increase potassium without increasing sodium?

On the fitness side of things. I have been pushing my activity a lot. I am really proud of my Zumba time and walks. I took a walk with Tiffany and her almost-9-year-old daughter. We decided to include her because she is obese and we are encouraging healthy habits with her.

When I walk on my own, I normally walk about a half of a mile at a 20 minute/mile pace.

This walk that we did was 1.5 miles, we climbed a lot of hills (my runkeeper app tracked it as 138 vertical feet) and I was sweating buckets! I can't believe I did it and I am really proud that I did. When we were walking together, I did struggle but it was easier with a friend. I am thankful for her and her support.

How is your tracking and fitness going?
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Member Comments About This Blog Post
  • MGREER84
    Bananas are awesome. You can include them in a smoothie, eat them plain, or put them over yogurt. :) Sweet potatoes are epic especially cut into small pieces, seasoned with a little cinnamon and baked! Or just plain baked, or mashed... honestly I could eat nothing but sweet potatoes if it wasn't for that nagging suspicion that they don't give me everything I need nutritionally.

    Awesome job with the workouts! Working out with a friend really push you to go further. I work out with a guy friend of mine who recently lost over 100lbs. Yesterday he did a 23 minute 5k. Granted I didn't do a 23 minute 5k but I did do the entire 5k and it only took me 45 minutes. My goal, beat him at a 5k. ;) Keep it up you are rocking it. One day at a time and before you know it you'll see yourself achieving your goals!
    1960 days ago
  • MSLEO88
    Keep it up! You should be very proud of your fitness accomplishment! emoticon
    1962 days ago
    Update: Baked potatoes eaten plain like an apple: Delish way to get extra potassium! I am kicking myself for not grabbing sweet potatoes at the store!!
    1962 days ago
  • PUNKIN175
    Way to go! Potatoes and some soups are high in potassium. Its a trade off a lot of the time with the sodium though... :( You can do it!!!
    1962 days ago
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    1962 days ago
    The biggest potassium boosters I know are lima beans and swiss chard. They are very high, near 1000mg. I had an actually diagnosed potassium deficiency so I researched this a LOT. My secret weapon is Nu Salt, which is potassium chloride. It is what makes the Low sodium V8 so high as it is a salt substitute found with spices. The other thing to be aware of is that some things tracked here on SP don't list potassium content even if it has it, especially user entered info. One good example is my spinach/field mix. shows NO potassium but spinach shows with a substantial amount. How can that be true?? It is likely misreported. Watch out for this...
    1962 days ago
    I ditto the sweet potatoes!!

    GREAT job on your fitness for the week! You are back on track and doing it!!

    GO HOLLY!!

    1963 days ago
    regarding potassium.... orange juice, bananas, leafy greens like spinach/kale, squashes of various sorts, juices / smoothies, tomatoes and sauces, low sodium v8 (love this, like 700 mg in 6 oz), coconut water if you can stand the taste, milk or soy milk, lean meats, and my favorite: potatoes and sweet potatoes. Just eating more fruits and veg in general is going to get you to the higher potassium and lower sodium levels.

    Glad to hear that you had a workout buddy... it really does help a lot. Keep up the good work~
    1963 days ago
    Another potassium-rich food is sweet potatoes. I know some people hate them, but I LOVE them! Can't get enough. And they're great for sore, achy muscles. :)
    1963 days ago
    Bananas have potassium, but I'm allergic. You can also try tomatoes, cantaloupe, and avocados I believe. But personally, as the anti sodium counting guy I am, I say counteract the sodium with some higher water intake. Flush it, don't fast it.

    Wonderful beginnings! :-)
    1963 days ago
    1963 days ago
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