DIET or DIE w/a T???

[2cedarschick]

Rumor has it that Curves interferred with Coosa's chocolate and bad eating habits!

[braindead]

Bee, I cannot tell any difference with the shots or by mouth B-12. When I got my iron up, which helped my anemia, that is when I started having more energy. I have heard people say that after an injection they could tell right away. Not me.

[queenbee]

I go to PARC at Peachtree becuaes work pay's for it.

I also have a memebership at the Murphy gym with the pool.

Tell sis she is going to have to just start talking to people to meet new folks. Most folks are friendly and open and like to visit. Just start out by asking a question and then go from there.

I think it's hilarious that my friends from Florida get up here and start comparing what places they know in Florida. It's like a reunion in another state. Two of my friends, who had met online but not in person a couple of weekends ago were discussing a grocery store in Florida that they like and they were going on and on. And then they stopped and looked at me, because wonders of wonders I hadn't said anything, I told them "I have no idea what ya'll are talking about, but go ahead".

I know people want to be cautious but you have to get out and meet folks, just be particular.

Us ually if you are have moved here from out of town people will have visited or know someone who lives where they use to.

It is actually amazing.

Tell them to go to a couple of the music places BB has mentioned, there usually free and music folks are usually great folks.

[queenbee]

OK tried 2 new products today.

#1 Lemon Zest LUNA bar. Excellent lemony taste and crouch. Looks like rice krispies and it's 70% organic. The first bite is excellent and lemony but after a few seconds of chewing something just doesn't quite blend in. It's good thought and I will probably get some more.

10 g protein, 3g fiber low glycemic, high in calcium & folic acid. Rich in antioxidants.
1 bar 180 calories..

#2 SOYJOY Apple Cinnamon All natural fruit and soy bar. Nice chewy texture, not mealy. Fruits and have a really good taste. They snuck raisins in and I didn't like that but they weren't huge noticeable chunks I hate raisins in my food, yuck.

og trans fat 140 calories 4g protein 3g fiber gluten free.

Hey 2C, I'll bet lil2c would like these.

[2cedarschick]

Bee, I bet you're right. Next time I'm at the grocery I will look for them.

Bee, the Florida grocery is Publix

[queenbee]

Nope it was another store that sells good seafood or something.
I have no idea, Anderson's or Ollie's or something?

Those bars in in the diet food section.

[coosa]

Albertsons?

[queenbee]

That sounds familiar, since I only go to Florida once every 5 years I don't do much grocery shopping.

However, now that I have friends, who haven't moved out yet, I may just have to start going.

hahahahhaha

[2cedarschick]

Thank you Coosa, it was Albertson's.

[queenbee]

Ok this morning I had my coffee.
For lunch I having rotisserie chicken salad (from Ingles deli) on small slice 15 grain bread and working on my water with Crystal Light.

No gym today, didn't have time. But i hope to walk a little after I eat lunch.

Ounce per Ounce it all Counts.

I am now a Spark Team Leader and have started a beekeeping group. Where we can discuss beekeeping for oldies and newbies plus healthy living support.

So those of you with Spark pages go sign up and for those of you who don't have a page go sign up for a free page. Spark is one of the most informative websites I have found, better than weight watchers and best of all "IT'S FREE"

[queenbee]

11 Dairy-Free Calcium Sources
No Dairy? No Problem!

-- By Liza Barnes, Health Educator

When I was a wee tot, I frequently had stomach pains that were once bad enough to warrant a trip to the emergency room. Everything looked fine according to the doctor, but my pains continued. Finally, an allergist diagnosed me with a milk allergy, and as soon as I stopped eating dairy, my symptoms disappeared. They said I might outgrow my allergy someday, but for the time-being I had a new problem. How would I get enough calcium if I wasn’t drinking any milk? Many people face a similar dilemma, whether they are forced to give up dairy because of an allergy, or because they choose to for other reasons.

There’s no doubt that calcium is essential. According to the National Institutes of Health (NIH), the body maintains a constant level of calcium in the body fluid to support the many body functions for which calcium is necessary, including muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. That means it’s needed to keep your heart beating and your muscles functioning, among other things. But the calcium in body fluids and muscles accounts for only about 1% of the total calcium in your body. The rest of it is stored in the bones and teeth, where it provides structural support and acts as a sort of “savings account” from which calcium is repeatedly withdrawn and deposited.

Although calcium intake is important throughout the life, the most important time for building up this savings account balance is during childhood, when there is a higher amount of bone formation and less breakdown. During adulthood, these processes are more equal, and then during later years, the breakdown takes over as the predominate process, which leads to weakening of the bones.

So what’s a kid (or anyone) who doesn’t drink milk to do? Get calcium from any of the many other places it can be found. You can find calcium in many plant-based foods, from almonds to tofu. Here is a list of some calcium-containing foods that are dairy-free, with the amount of calcium you’ll find in a single serving.

Food Serving Size Calcium
Collard greens 1 cup, boiled 357 mg
Fortified soymilk 1 cup 368 mg
Black-eyed peas 1 cup, boiled 211 mg
Firm tofu (made with calcium sulfate) 1/2 cup 204 mg
Calcium-fortified orange juice 6 oz 200 mg
Blackstrap molasses 1 Tbsp 172 mg
Baked beans 1 cup, canned 154 mg
Kale 1 cup, cooked 94 mg
Chinese cabbage 1 cup, raw
74 mg
Oranges 1 cup 72 mg
Almonds 1 oz 70 mg

Here are some tips on how to incorporate many of these foods into your diet to increase your calcium intake:

Cook a vegetable stir-fry and toss in diced tofu made with calcium sulfate.
Add steamed and minced greens like collards and kale to casseroles, soups and stews.
Use calcium-fortified non-dairy milk (like soy or rice milk) instead of water in recipes such as pancakes, mashed potatoes, pudding and oatmeal.
Stir a drizzle of blackstrap molasses into your oatmeal.
Use almond butter instead of peanut butter.
Add calcium-rich beans like baked beans and black-eyed peas to soups, pasta sauces, salads and burritos.
If you’re not regularly eating enough of these foods to meet your calcium needs, you may want to consider a calcium supplement. After you consult your doctor to make sure this is right for you, your next step is choosing a supplement. Here are some guidelines that will help you:

Choose a brand you trust. Generic supplements might be a lower quality and might not be absorbed as well.
When comparing the potency of two different types, compare them by the amount of elemental calcium they contain, which should be listed on the label.
Choose one with the abbreviation "USP", which means that the supplement has met the standards of the U.S. Pharmacopeia (USP) for quality, purity and tablet disintegration or dissolution.
Do not use calcium supplements made with unrefined oyster shell, bone meal or dolomite as they may also contain toxic substances like lead, mercury and arsenic.
In addition to eating the right foods and/or supplementing, there are a few other tips everyone should follow, whether eating dairy or not, to keep their bones strong.
Reduce your sodium intake. Increased sodium in the blood can cause your body to compensate by pulling more calcium from your bones to maintain balance. Cut back on your salt intake and your bones will stay strong.


Eat your veggies. In addition to their calcium content, many vegetables and fruits are good sources of potassium. According to the NIH, this mineral may help decrease calcium excretion in people who eat high sodium diets— particularly in postmenopausal women.


Don’t overdo the protein. As with sodium, the body’s reaction to excess protein can weaken bones. If you’re on a high-protein diet, be doubly sure you’re getting the recommended amount of calcium daily—at least 1,000 mg.


Exercise. Weight bearing exercise, like walking, step-aerobics, running, and hiking put stress on your bones, causing your body to respond by making them stronger.


Get ample amounts of Vitamin D. Vitamin D helps improve calcium absorption. Food and sunlight are your two sources for vitamin D. According to the Harvard School of Public Health, “for bone health, an adequate intake of vitamin D is no less important than calcium.” Food sources of vitamin D include cod liver oil, salmon, mackerel, tuna, and fortified breakfast cereals. According to the NIH, ten to fifteen minutes of sun exposure at least two times per week to the face, arms, hands, or back (without sunscreen) is usually sufficient to provide adequate vitamin D.
Turns out there are lots of good (and tasty) ways to get calcium and to grow and support your bones without dairy, which is good news for me, because I never did outgrow that dairy allergy.

This article has been reviewed and approved by SparkPeople Nutritionist, Tanya Jolliffe.

[coosa]

Losing one pound takes four pounds of pressure off of the knees! My poor old knees would really like me to lose weight!!

[queenbee]

Good contribution Coosa, Thank You.

[queenbee]

Eating Healthy on a Budget
Save Money Without Sacrificing Quality

-- By Rebecca Pratt

When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you’re in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve.

You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here’s a quick review of basic tips of healthy eating:
Limit your intake of junk food and alcohol
Drink lots of water (at least 8 cups a day)
Limit salty and sugary foods
Avoid eating many foods that are high in saturated fats
Make “variety” the watchword of your eating
Next, set aside regular blocks of time for planning meals, making your grocery list, and shopping—tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items. Think about the time of day, day of week, and even week in the month that you shop. Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks).

Don’t be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad.

Stock your fridge and cupboards with items that are quick and easy to cook (yet kind to your wallet):
Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice.
Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.
Pasta, likewise, is quick and easy to prepare, and can be paired with veggies, meat, or a fresh salad. Have fun adding your own embellishments (mushrooms, spices, and herbs.) Choose whole-wheat pasta whenever available.
Soups can’t be beat for nutrition and convenience, especially since you can use canned or packet soups as your base, then add your own veggies and leftover meat. Again, try to experiment, adding your own herbs and spices.
Fresh vegetables and fruit should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. You can also rely on canned/frozen varieties as handy additions to last-minute meals. Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack.
Meat and fish can be kept on hand also for last-minute meals— try the newer tuna and salmon pouches, and shop for inexpensive cuts of meat that work well in stews and casseroles.
Condiments add flavor and interest to your dishes. Keep a selection of dried herbs, spices, curry powder, marinades, vinegars, tomato and soy sauces, along with stock cubes, in your cupboard. Experiment with the new, such as Japanese miso, an aged salty condiment made from soybeans and various other ingredients (found in the natural foods section, usually refrigerated).
Finally, a few more hints that can help you save a little green:
When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.
Save your vegetable trimmings to make your own vegetable stock. Not only do you save money, but vegetable stock also makes a nutritious base for casseroles, soups, and Crockpot cooking.
Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains, etc.).
Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further.
Capitalize on one-pot dishes, which generally save prep time, money, and dishwashing, and often make great leftovers.
Look high and low (literally) to find the less expensive generic or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels. Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you’ll be able to figure out the most cost-effective purchase. You can even try your own taste tests— blind, of course— to see where you can save money without sacrificing flavor.
Take advantage of specials on staples—broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time.
Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.
There’s no magic formula to cooking on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work. But if you think of the rewards—better health and more money—you’ll find it’s worth the effort. No doubt you’ll still have days when you fall back on that quick-fix packaged food or the local burger drive-thru. But if you look at cooking as an adventure, you’ll also have days when you find yourself pleased at what you’ve accomplished—as you serve dinner to rave reviews from family and friends

[queenbee]

Will a heart rate monitor accurately estimate how many calories I burn during strength training?

SparkPeople's Fitness Tracker doesn't estimate calorie burn for strength training because so many variables are involved (how hard you're working, resting in between sets, the amount of weight you lift, etc.) that any estimate would not be very accurate. A heart rate monitor (HRM) is capable of estimating calorie burn pretty accurately—but only for aerobic (cardio) exercise, not for strength training. Here's why:

A HRM won't give you an accurate idea of how many calories you burn during strength training, because the relationship between heart rate and calorie expenditure is not the same during strength training as during cardio exercise, which is what the HRM's estimate is based on. Unless your weight training is very vigorous circuit training, the heart rate monitor will be overestimating your calorie burn by a fair amount.

The problem is a technical one. Calorie burning isn't determined by heart rate, it's determined by the number of muscle cells that are activated to perform a given activity. It's the working cells that actually use the energy (calories) and consume oxygen. When working muscle cells need more energy and oxygen, your heart rate goes up to deliver these things to the cells via the blood stream.

Any muscle that performs a high intensity or maximum effort (strength training) will trigger an increase in heart rate and blood flow. But if only a single muscle group is on the receiving end to utilize that extra oxygen (doing a strength exercise that isolates your biceps, for example), only a relatively small amount of oxygen (and calories) will actually be consumed.

So while a series of strength training exercises may elevate your heart rate like aerobic exercise does, you're not actually using as much oxygen and burning as many calories as you would be if you were steadily using several large muscles all at once, as when walking, running, swimming, or doing aerobics for example.

The heart rate monitor doesn’t know whether your increase in heart rate is due to several large muscle groups working (cardio), an isolated muscle group lifting a weight (strength training), or even if adrenaline or excitement is increasing your heart rate. It just knows your heart rate, and the formulas it uses to estimate calories are based on studies of aerobic exercise, not other activities. So, it's going to overestimate your calorie expenditure when the rise in heart rate is stimulated by using isolated muscles at maximum intensity, which is what occurs during strength training.