The Score So Far (Health & Fitness)

[_Jersey Girl]

Welp. I may have been sick as a dog for over a week. My body might be depleted of every nutrient in existence, but...I weighed in at 125 today! 10 pound mark, half way there and I'm not looking back!!!!

Go team Jersey!! Yay me!!

[_Xenophon]

Welp. I may have been sick as a dog for over a week. My body might be depleted of every nutrient in existence, but...I weighed in at 125 today! 10 pound mark, half way there and I'm not looking back!!!!

Go team Jersey!! Yay me!!

Fantastic, Jersey Girl! I always enjoy people's success stories. Keep it up!

[Guest]

Ok. So, I burned 670 cals on the elliptical this morning. I also took the dogs for an epic walk. My goal moving forward is to burn between 1000-1200 calories daily. I'm hoping to trim off 4 or 5 pounds a month so when the wiffey and I do our Big Adventures this Summer I'm fit and not carrying around an extra 20 or 25 pounds.

So. I'm right there with you Jersey Girl. Still fighting the good fight.

Oh, and my wife and I have started Meal preparation Sundays. We literally have all our meals portioned out and queued up in the fridge n' freezer.

So, we'll see if Doc can outrun (elliptical) and out walk my desire to stuff my face!

- Doc

[_Jersey Girl]

Ok. So, I burned 670 cals on the elliptical this morning. I also took the dogs for an epic walk. My goal moving forward is to burn between 1000-1200 calories daily. I'm hoping to trim off 4 or 5 pounds a month so when the wiffey and I do our Big Adventures this Summer I'm fit and not carrying around an extra 20 or 25 pounds.

So. I'm right there with you Jersey Girl. Still fighting the good fight.

Oh, and my wife and I have started Meal preparation Sundays. We literally have all our meals portioned out and queued up in the fridge n' freezer.

So, we'll see if Doc and outrun (elliptical) and out walk my desire to stuff my face!

- Doc

Wow! I haven't calculated it, but I'd guess I've lost 1- 1.5 pounds a month, which is pretty good when you consider the fact that I never even break a sweat on the treadmills. lol

I have had yet another series of test results reviewed yesterday and now I have gotten a total greenlight to do any damn thing I want in terms of exercise! These were the last in a series of hurdles for me, and somehow I managed to clear every one of them!

I wish I could take the dog on a long walk like that, however, our pugs are seniors now and have health issues of their own so they can't manage a long walk these days. So I will be walking these country roads dog-less I guess.

I can't say I've been faithful to working out through winter, but I didn't fall off the wagon completely and I continued to lose weight.

If you go on Pinterest there are TONS of meal preparation ideas! They also have tons of salads you put into Mason jars for the week and smoothie set ups so you can pull those out of the freezer ready to go. I'll be having this oral surgery thing sometime in March or April where I can't eat solid foods for like 3-4 weeks so I'll stock up on the freezer smoothies and just add protein powder to those and live off that and soups. Probably lost at least most of the 10 pounds I have left to go.

We live in hope!

[_Jersey Girl]

9 Easy and Delicious Low-Sodium Lunch Ideas

Sandwiches are a mealtime staple: Nearly half of U.S. adults eat one on any given day. While turkey on whole wheat may seem like a healthier option than cheesy pastas, pizza, and fried food, research shows that sandwiches are one of the saltiest foods in our diet, contributing about one-fifth of Americans’ total daily sodium intake. The average sandwich supplies nearly 700 mg of sodium, according to a 2015 analysis published in the Journal of the Academy of Nutrition and Dietetics. And this may be a lowball figure, since the data was based on participants’ self-reported food intake, and people tend to underestimate portion sizes.

Restaurant sandwiches are the worst offenders. For example, the Bacon Turkey Bravo sandwich at Panera Bread delivers 2,830 milligrams (mg) of sodium, which is well above the 2,300 mg daily sodium cap recommended for healthy people.

In the study, the sandwich category also included burgers and other fast food sandwiches, which can deliver upwards of 1,500 mg per order.

It makes sense that sandwiches are loaded with salt, because nearly every layer is a high-sodium ingredient. Bread provides 100 to 200 mg per slice, and sandwich bases at restaurants and delis are typically far doughier than classic sliced bread. Jumbo hoagie rolls, ciabatta, dense flatbreads, and oversized wraps can supply the sodium (and calorie) equivalent of 4 to 5 standard slices. Cold cuts like ham, turkey, and salami contribute up to 700 mg per 2-ounce serving, and most sandwiches have at least double that amount. When you factor in the cheese (120 to 250 mg per slice) and condiments like mayo, mustard, and creamy signature sauces (up to 300 mg per tablespoon), you can end up with a total salt bomb.

And if your typical sandwich includes cold cuts, salt isn’t the only reason you might want to switch up your lunch routine. Regular consumption of processed meat has been associated with increased risk of colon cancer, and it isn’t clear whether leaner deli meats like chicken and turkey pose any less risk.

Try These Lower-Salt Lunches

Sandwiches are popular lunch fare for a reason: They’re a quick and convenient meal option, and they hold up well when packed in advance. If you love your daily sandwich but don’t want to pump your system with salt, try some of these lower-sodium alternatives to traditional meat and cheese combos. In addition to cutting salt, these tasty options will fortify your midday meal with plenty of nutrient-rich produce. If at all possible, make or order your sandwich on standard sliced bread to avoid excess sodium and calories.

Hummus and veggies Smear on a hummus base (compare labels for sodium content if using store-bought) and layer with lettuce, tomato, coleslaw mix, sliced cucumber, shredded carrot, radishes, and other crunchy vegetables.

Grilled veggie and mozzarella Fresh mozzarella, usually sold in ball form, is lower in salt than the firmer sliced type sold in packages or at the deli counter. If you prefer, swap the mozz for another lower-sodium choice, like Swiss or soft goat cheese. If you have the time, grill a big batch of sliced eggplant, zucchini, squash, and red pepper ahead of time and use them for sandwiches during the week. If you need a simpler option, try sliced tomatoes or baby spinach. (Heads up: If you’re ordering a variation of this sandwich at a restaurant, be aware that salty sauces can jack up the sodium content.)

PB and Fruit Make a healthier version of this lunch box standby by pairing your favorite nut butter (peanut, almond, cashew, etc.) with sliced fresh fruit instead of jelly. Bananas, apples, strawberries, grapes, and blueberries are all good picks.

Grilled chicken and avocado Grilled chicken is almost always lower in sodium than turkey or chicken cold cuts, so ask if it’s an option when ordering out at delis. Ripe avocado acts as a creamy condiment and supplies heart-healthy fats.

Low-sodium tuna salad Most stores stock low-sodium canned light tuna, and mixing it with Greek yogurt instead of mayo slashes even more salt (I usually compromise with a combo of the two). Fold in plenty of chopped celery, onion, or bell pepper to add flavor, nutrition, and power to this sandwich.

If you’re not a sandwich person or want to change things up, here some other heart-healthy, salt-conscious lunch options to consider:

Leftovers Packing lunch can be as simple as scooping dinner leftovers into a storage container. Your homemade entrée will be lower in sodium than most take-out meals if you’re being careful with salt at home.

Salads Green salads are usually a good bet because the base consists of vegetables, which are naturally very low in sodium. Of course, you’ll need to be prudent with salty mix-ins like cheeses, olives, bacon bits, ham, and pickled ingredients. Instead of prepared dressing, top your salad with olive oil and vinegar, which are both naturally sodium-free.

Grain and bean combos One of my favorite quick lunches is brown rice combined with black or pinto beans (I buy canned low-sodium varieties and rinse them well), a spoonful of salsa, and diced avocado. By mixing and matching different grains (farro, quinoa, barley, etc.) and beans (chickpeas, kidney, etc.) and adding a variety of chopped veggies, you’ll keep things fresh and add more plant-based meals into your rotation.

A little of this and a little of that If I’m feeling lazy, I’ll grab a hodgepodge of items to make a healthy, balanced meal, including but not limited to fruit, cut veggies, hummus, nuts, whole-grain crackers, yogurt, hard-boiled eggs, cheese, and plain chickpeas. (My combos are healthy enough, but not nearly as adorable as the bento box lunches I’ve been seeing from mom bloggers lately.)

http://www.everydayhealth.com/columns/j ... n_20170306

[_canpakes]

9 Easy and Delicious Low-Sodium Lunch Ideas

Lol. I've been known to salt my pizza!

By the way, I'm with you in spirit, Jersey Girl - I wanted to tidy up things by about 10 pounds a few months ago and I'm just 2 or 3 away from the goal. But I've been backsliding on the exercise. My grand plans and clever schemes to work little bits of fitness into my day keep getting steamrolled by adorable rugrats. : )

[_Doctor CamNC4Me]

I've turned the ship around!

I'm keeping a calorie count log and literally following my own advice. My goal is to drop 70,000 calories in two months because in May my wife and I will be attempting to hike a summit-a-day for ten days along the Wasatch. Right now I'm officially at 63,280 after 9 days. So, that puts me a little behind the power curve, but you'd be amazed at how much and how often one snacks or nibbles and it adds up quick if you're not paying attention. Phew.

- Doc

[_canpakes]

you'd be amazed at how much and how often one snacks or nibbles and it adds up quick if you're not paying attention. Phew.

This is the thing. An adult-sized chocolate chip cookie might have about 200 calories in it, but if that one cookie represents the total number of calories over your daily maintenance, and you have a habit of eating one a day, you are gaining just shy of 50 pounds over two years.

To add insult to injury, that cookie will take about a minute to eat, and require 50 times longer than that to work off with a vigorous walk. The game is rigged!

[_Doctor CamNC4Me]

you'd be amazed at how much and how often one snacks or nibbles and it adds up quick if you're not paying attention. Phew.

This is the thing. An adult-sized chocolate chip cookie might have about 200 calories in it, but if that one cookie represents the total number of calories over your daily maintenance, and you have a habit of eating one a day, you are gaining just shy of 50 pounds over two years.

To add insult to injury, that cookie will take about a minute to eat, and require 50 times longer than that to work off with a vigorous walk. The game is rigged!

Ha. So true. I shoulda just stayed in shape, but I opted for the lifestyle that got me here. Oh, well. It's only 20-25 lbs and that's just 3 months. Keep it up!

- Doc

[_Jersey Girl]

9 Easy and Delicious Low-Sodium Lunch Ideas

Lol. I've been known to salt my pizza!

By the way, I'm with you in spirit, Jersey Girl - I wanted to tidy up things by about 10 pounds a few months ago and I'm just 2 or 3 away from the goal. But I've been backsliding on the exercise. My grand plans and clever schemes to work little bits of fitness into my day keep getting steamrolled by adorable rugrats. : )

Thanks! I'm with me in spirit, too, lately. Have not been going to the gym. I keep saying "I'll go tomorrow" and I haven't, but I haven't been a total couch potato either. Still, I hold on to the fact that I've managed to maintain at 125 which is better than gaining at least!

In my experience it's near impossible to workout at home if you have little steamrollers around. The only way I was able to do it in that situation was to go out to a class and try to repeat the workout at home during nap time, which isn't easy to do either when there are a myriad of other things to do during that time! That you managed to drop that much weight with steamrollers in tow, is nothing short of a miracle!

You salt pizza? Who does that? I add no salt to anything I eat. Ever. The only thing I ever do with salt is put a little in a pot of boiling water for pasta and I will add it to baking recipes. Baking and giving the stuff away is one of my secrets to weight loss! So far, no complaints from the recipients!

:-)