Health and Fitness November, 2013

Share healthy living habits.
User avatar
Ivy
Member
Posts: 3306
Joined: Thu Sep 06, 2012 9:46 pm
Location: United States

Re: Health and Fitness November, 2013

Postby Ivy » Tue Nov 26, 2013 10:30 pm

I walked 1 hour and 10 minutes, awaiting a business caller to get back to me. The wait time was expected because the automated voice told me how long it'd take, so I walked in lieu of sitting and then rushing to the phone. :D I was tired and napped later.

I've stuck to my diet today, too. ;)
Touch the earth, love the earth, her plains, her valleys, her seas. Rest your soul in her solitary places. ~Henry Beston

User avatar
Harriet
Moderator
Posts: 16505
Joined: Wed Jul 09, 2008 6:48 am
Location: The Carolinas

Re: Health and Fitness November, 2013

Postby Harriet » Wed Nov 27, 2013 10:59 pm

Good job on the stamina, Ivy!

Monday I did the stretch and then the (DVD) walking workout that has some T-Tapp moves as you walk, very strenuous and intense, 25 to 30 minutes. Yesterday I took the day off from exercise and it seemed like a good idea, until today I realized I was going to be so busy I'd have no time for exercise again. Sigh. Supposed to have a day off every week, really, but I wish I'd thought about the fact it should have been today.

I can't even think about whether I hit my healthy habits marks today - I just need to hit the hay. Very social day. I did keep sugars down to nearly nothing until the family meal, but that meal was disastrous!

Recuperating tomorrow!

User avatar
OKay
Member
Posts: 4678
Joined: Sun Dec 06, 2009 2:14 pm

Re: Health and Fitness November, 2013

Postby OKay » Thu Nov 28, 2013 9:03 am

I read and dream of achieving what many of you are doing. You are very good role models. :)

I have taken my focus off of healthy habits and it shows. I am heavier, have less energy, lost strength and not as limber.

I feel somewhat like a horse prancing waiting for the starting gate to open so I can take off in the better health journey. I don't want to focus on the "finish" because I know healthy habits are about the daily journey with the achievement of less of the icky symptoms being the markers along the journey. I have been telling myself to wait until my life slows down a little so I can focus on taking better care of myself. However, I suspect getting started slowly in any form is better than waiting until a perfect time.

FEEL FREE TO SKIP MY RAMBLINGS BELOW. I'm just working through my thoughts/research in an effort to find the answer that is right for me.

Caffeine is my focus for today.

My reason for focusing on Caffeine consumption - Last year I had one b*reast cyst found on mammogram. They did ultrasound 3 times over the past year to see if that cyst changed shape/size. It has not changed. However, this years mammogram (and ultrasound) showed a dozen more small cysts appearing. After consulting with 2 specialists and my family doctor, I still find myself with no reason for these cysts to appear. The only suggestion they had was biopsy of two groups of the cysts to ensure there was no cancer cells. The pathology report can back benign (Thankfully). The medical recommendations I have received are -
** keep having yearly mammograms to monitor the cysts
** reduce caffeine (some studies show it causes cysts to swell)
** maintain a healthy weight

In my effort to reduce caffeine intake, I first need to become aware of what I am eating/drinking that contains caffeine
** coffee - yup! I'm a dedicated coffee drinker
** chocolate - rarely - I consider chocolate a treat.

Continuing on my effort to track down caffeine consumption -
How much caffeine does my morning coffee habit have? I have seen all kinds of report that give mg of caffeine per cup of coffee, but it doesn't say how strong that cup of coffee is. I drink my coffee weak so I want to know caffeine per Tsp/tbl of coffee grounds.

This best information I can find is -
For Folgers Ground Coffee: Serving size equals 1 tablespoon ground coffee to 6 oz of water.

Milligrams of Caffeine per Serving:
Regular: 59 mg per tablespoon (one serving)
Half-Caff: 30 mg per tablespoon (one serving)
Decaffeinated: 1.5 mg per tablespoon (one serving)


My morning pot of coffee has 3T of coffee grounds - which is equal to 177 mg of caffeine for the whole pot of coffee (I share it with DH). My best estimate of current caffeine intake is around 90mg a day. This is well beloW the recommendation of not exceeding 300mg of caffeine a day.

MY CAFFEINE DECISION AFTER THIS RESEARCH & THINKING -

***VBSigh*** of relief. My morning coffee habit stays. However, I am going to purchase some decaf coffee and mix it in with normal coffee. This should reduce my caffeine to around 50mg a day.

I will become more aware of the occasional chocolate, soda type drinks and tea. Those are easy for me to give up, so they are placed on my "avoid if possible list". I don't care if I have them or not and would truly rather have water.

User avatar
Ivy
Member
Posts: 3306
Joined: Thu Sep 06, 2012 9:46 pm
Location: United States

Re: Health and Fitness November, 2013

Postby Ivy » Thu Nov 28, 2013 3:11 pm

About 1 1/2 years ago, I researched low-carb diets on-line. I talked to my doctor about it/them, got his advice, and tips. I then bought a book all about the different types of low-carb diets there are available for us.

The 1 I liked, which described me to a "TEE" was "The Carbohydrate Addict's Diet." 2 doctors went on it, and use it in their clinic with clients. You eat 2 meals of protein-only, then have 1 meal of your choice with 1/3 plate protein, 1/3 plate carbs, 1/3 plate vegetables, and salad on the side. Within 90-minutes, you can have a dessert or a fruit, keeping in mind, the portion size. I picked out this diet, wanted to know more, and bought the book. I donated the low-carb diets book, since my mind was set on this one. I've had success with it.

Today, I'll be able to eat my normal Thanksgiving meal about 1:30 - 2 p.m.! :P I'll eat plain turkey this evening. I'll have pumpkin pie 90 min. withing the time of my Thanksgiving meal ending. I've been embarrassed :oops: to tell you what I'm doing because it may sound outta whack with some, :?: but it truly works for me and I'm grateful for that. I'm going to stick to it into the New Year, until I'm at goal, then will decide if to go back to normal or stick it out for the long-haul, such as many people do in the book. I'm still getting carbs, I don't need to count them, but just stick to the plan.

:idea: My doctor said he's seen many low-carb dieters have great success, but if they deprive themselves of too many carbs, their body craves carbs, they go off on a binge, go off their diet and gain it back. His advice to me was to take that into consideration while being on it. :mrgreen:
Touch the earth, love the earth, her plains, her valleys, her seas. Rest your soul in her solitary places. ~Henry Beston

User avatar
Nancy
Member
Posts: 23442
Joined: Wed Jul 09, 2008 6:52 pm
Location: Washington state in the Pacific Northwestern part of the USA.
Contact:

Re: Health and Fitness November, 2013

Postby Nancy » Fri Nov 29, 2013 12:33 am

I did the ex. Bike today and the gaizelle.

User avatar
OKay
Member
Posts: 4678
Joined: Sun Dec 06, 2009 2:14 pm

Re: Health and Fitness November, 2013

Postby OKay » Fri Nov 29, 2013 12:56 pm

Yesterday double Thanksgiving feast ended poorly. I waaaay overate but expected it. Best guess (I probably forgot some bites) is 2154 calories. Waaay too high in sodium, carbs, sugars and too low in fruits. I am pleased that I tried to capture what I ate and acknowledge it is a tradition to overeat on that day. Forget and move on

SKIPPABLE - my thoughts/research on reducing sodium by selecting different form of mushrooms

Adding more vegetables in my daily intake is my focus. Today I'm looking at mushrooms. I know some people don't consider mushrooms as a vegetable, but the diabetic exchange has them as a vegetable, so that is good nuf for my purpose. I am researching mushrooms so I can make decision on my preferred way to eat them. I love mushrooms in all forms. Before I researched/compared the various ways of eating them, I considered them all the same (nutritionally). My go-to method of incorporating mushrooms into our meals is to use canned. They are always on hand (pantry staple), quick N easy. However, I have started tracking nutritional intake I find myself going over on daily sodium goal so I started looking what I was eating and how much sodium is in each item. Mushrooms zoomed up to a major culprit in sodium overload. YIKES! One small can of mushrooms has 790g of sodium. When I compare that to a cup of fresh mushrooms it shows 4g of sodium.....a major difference and easy way to reduce sodium.

However, I don't keep fresh mushrooms on hand all the time. So I need a way to start having low sodium mushrooms available in a form that is quick-N-easy to add to recipes. I am experimenting with chopping and flash freezing mushrooms. I know freezing will change the fresh mushroom so it won't be good in salads, but the only way I eat mushrooms is cooked in a recipe so the freezing shouldn't make a difference. I think. Maybe. Wondering why I never tried this before?

User avatar
Ivy
Member
Posts: 3306
Joined: Thu Sep 06, 2012 9:46 pm
Location: United States

Re: Health and Fitness November, 2013

Postby Ivy » Fri Nov 29, 2013 6:01 pm

:D I did calf/leg stretches and walking 1 hour. ;) I'll do more stretching and some yoga moves later, too. I want to do some in the mid-late afternoon and right before bedtime, so I sleep better and walk less stiff in the morning. Sometimes, :idea: when I get up in the night, to use the restroom, I find myself stiff in the legs, so I try to stretch out my legs a bit before I go back to bed, which helps me sleep better. :)
Touch the earth, love the earth, her plains, her valleys, her seas. Rest your soul in her solitary places. ~Henry Beston

User avatar
Nancy
Member
Posts: 23442
Joined: Wed Jul 09, 2008 6:52 pm
Location: Washington state in the Pacific Northwestern part of the USA.
Contact:

Re: Health and Fitness November, 2013

Postby Nancy » Sat Nov 30, 2013 1:37 am

I did the ex. Bike and gazille today.

User avatar
Lynlee
Member
Posts: 4766
Joined: Sat Jan 02, 2010 3:03 pm
Location: Australia

Re: Health and Fitness November, 2013

Postby Lynlee » Sat Nov 30, 2013 4:46 am

OKay - There are dried mushrooms - I wonder if someplace has an asian section with some near you.
Just begin.
Living this day, today
Take a reality check; Remember to breathe; Do what I am able to do.
Look for the good in all.

User avatar
OKay
Member
Posts: 4678
Joined: Sun Dec 06, 2009 2:14 pm

Re: Health and Fitness November, 2013

Postby OKay » Sat Nov 30, 2013 7:21 am

RE: dried (dehydrated) mushrooms. Good idea! Thanks LynLee! I definitely need to consider that form of mushroom.

dried mushroom research.....thoughts...
* dehydrated mushrooms require soaking time (30 minutes to 24 hours) to hydrate before using. This would be a learning process for me and I can expect a few failures until I get the process ingrained. Or the liquid in every recipe would need to be adjusted to allow for the dehydrated mushroom
* Sams used to carry the dried mushroom, but they have been discontinued.
* WM carries them. They seem costly but maybe I'm just not used to the quantity needed to purchase at once?
* amazon .....I'm still searching here for dehydrated mushrooms. I am searching for quality and prime (or shipping that isn't crazy high). I've found good quantity/price, but am concerned quality.

The search for dehydrated/dried mushrooms continues.....

I did use my test batch of fresh mushrooms that had been frozen in a couple dishes yesterday and am happy how they turned out. So, until I can settle the dehydrated mushroom search, I will be purchasing fresh mushrooms and freezing them. High sodium in mushroom problem is resolved.


Return to “Healthy Habits”

Who is online

Users browsing this forum: No registered users and 22 guests