2ND CHALLENGE JULY 8-14
MsTanya77
Posts: 357 Member
Good evening challengers!
You all did a MARVELOUS JOB for week 1, I am so thoroughly impressed with each and everyone of you! We are now going into Week 2 and this is your challenge:
For 7 days you have to keep your sodium BELOW 2500mg.
The reason I chose this challenge is because, sodium is found hidden in what seems to be healthy food. Often we read labels for calorie and fat content and don't consider the sodium content. Sodium does cause the body to retain excess fluid and can hinder weight loss success. Also, excess sodium can lead to high blood pressure and dehydration.
Here is a brief list of foods that are notoriously high in sodium:
Salad dressings
Bread
Salty fresh meats such as pork
Processed, prepared meats
Frozen meals and foods
Prepared meals
Condiments such as bbq sauce, soy sauce, ketchup, hot sauce, steak sauce
Marinades
Seasonings such as taco seasonings and meat rubs
All cheeses, including cottage cheese
Snack foods such as potato chips and tortilla chips
Canned vegetables and soups
Gatorade and some soft drinks
Table salt if used in excess
Restaurant foods such as fast food and sit down meals have excess sodium as these items are usually pre-packaged for quick preparation
These are just some common examples of foods that aren't necessarily high in calories or fat but are VERY high in sodium.
Any of these items should be used in moderation and if you find yourself eating a high sodium meal, offset it with lower sodium choices throughout the day.
***THIS CHALLENGE WILL REQUIRE YOU TO BE HONEST ABOUT YOUR SODIUM***. If you go over on sodium one day, so be it, be honest about it and move forward. If you do find yourself eating alot of sodium, drink plenty of WATER to flush the excess sodium.
***POST YOUR DAILY SODIUM INTAKE IN THIS THREAD EACH DAY.***
ALSO, the 2nd part of this challenge is 300 CORE EXERCISES to be done throughout the week. You can split them up anyway you want. A strong core leads to great posture, a strong midsection, and a more toned stomach, back, and sides. Here is the link for the core exercises:
www.sparkpeople.com/resource/exercise_demos.asp?exercise...core
You don't have to stick w/ just these, you can incorporate other core exercises, just as long as they are CORE exercises. Post those results in the thread as well
5 points for sodium
35 points for core exercises, totaling 300 by the end of the week.
Also, as part of the challenge, you get 3 points for every low sodium suggestion you post in the thread (i.e. salt substitute, etc)
So three parts to this challenge:
1. Post daily sodium intake, staying under 2500mg
2. 300 core exercises during the entire week
3. Post a low sodium suggested item.
THANK YOU ALL!!! And if you have ANY questions please let me know!!! :happy: :happy: :happy:
You all did a MARVELOUS JOB for week 1, I am so thoroughly impressed with each and everyone of you! We are now going into Week 2 and this is your challenge:
For 7 days you have to keep your sodium BELOW 2500mg.
The reason I chose this challenge is because, sodium is found hidden in what seems to be healthy food. Often we read labels for calorie and fat content and don't consider the sodium content. Sodium does cause the body to retain excess fluid and can hinder weight loss success. Also, excess sodium can lead to high blood pressure and dehydration.
Here is a brief list of foods that are notoriously high in sodium:
Salad dressings
Bread
Salty fresh meats such as pork
Processed, prepared meats
Frozen meals and foods
Prepared meals
Condiments such as bbq sauce, soy sauce, ketchup, hot sauce, steak sauce
Marinades
Seasonings such as taco seasonings and meat rubs
All cheeses, including cottage cheese
Snack foods such as potato chips and tortilla chips
Canned vegetables and soups
Gatorade and some soft drinks
Table salt if used in excess
Restaurant foods such as fast food and sit down meals have excess sodium as these items are usually pre-packaged for quick preparation
These are just some common examples of foods that aren't necessarily high in calories or fat but are VERY high in sodium.
Any of these items should be used in moderation and if you find yourself eating a high sodium meal, offset it with lower sodium choices throughout the day.
***THIS CHALLENGE WILL REQUIRE YOU TO BE HONEST ABOUT YOUR SODIUM***. If you go over on sodium one day, so be it, be honest about it and move forward. If you do find yourself eating alot of sodium, drink plenty of WATER to flush the excess sodium.
***POST YOUR DAILY SODIUM INTAKE IN THIS THREAD EACH DAY.***
ALSO, the 2nd part of this challenge is 300 CORE EXERCISES to be done throughout the week. You can split them up anyway you want. A strong core leads to great posture, a strong midsection, and a more toned stomach, back, and sides. Here is the link for the core exercises:
www.sparkpeople.com/resource/exercise_demos.asp?exercise...core
You don't have to stick w/ just these, you can incorporate other core exercises, just as long as they are CORE exercises. Post those results in the thread as well
5 points for sodium
35 points for core exercises, totaling 300 by the end of the week.
Also, as part of the challenge, you get 3 points for every low sodium suggestion you post in the thread (i.e. salt substitute, etc)
So three parts to this challenge:
1. Post daily sodium intake, staying under 2500mg
2. 300 core exercises during the entire week
3. Post a low sodium suggested item.
THANK YOU ALL!!! And if you have ANY questions please let me know!!! :happy: :happy: :happy:
0
Replies
-
I'm ready, praying now for the strength to control my sodium. :bigsmile:0
-
Got it. Thanks Tanya!!!!
1. Post daily sodium intake, staying under 2500mg
2. 300 core exercises during the entire week
3. Post a low sodium suggested item.0 -
I'm in trouble on that sodium. Lol0
-
Wow. Do my best with that sodium. Gonna really need some suggestions. lol0
-
This will be tough well the sodium part..... Let's get it0
-
This challenge might be tough because I don't really track sodium since I don't eat a great deal of salt or processed foods, but I will do it this week for the challenge.
I forgot...Low sodium crackers (Saltines)0 -
LoSo Suggestion!!!
Here is a GREAT list of LoSo foods!:flowerforyou:
http://www.alsosalt.com/lowsodiumfoods.html
Also, I bought Low Sodium Bacon and it was tasty! (I made fresh green beans in the pan with the bacon frying!
) I added NO salt and it was fine! It has 160mg Na for 2 slices, while regular bacon has 220mg Na for ONE slice. 0 -
Salt tip: When cooking vegetables (greens, cabbage, black-eyed peas) instead of pork or even smoked turkey wings/necks use onion flakes. Taste great and less sodium. I guarantee you wont miss the salt.0
-
Mrs dash... no salt also.. low sodium soy sauce for the sushi eaters...
0 -
My LoSo suggestion is buy canned vegetables with NO SALT ADDED. The difference is about 200mg of sodium per serving. A can of green beans can easily have 600mg of sodium even though there is no fat and low calories.) 0
-
Sunday, July 8, 2012
✔sodium 1601mg
0 core exercises
✔LoSo hint posted!
love the spark ppl site you gave, Tanya! Try the dolphin....yikes...I'll stick with the shark LOL <^><0 -
LOL! Ur welcome Donna! Oh another LoSo suggestion is unsalted butter. This way you don't have to use butter spray or margarine, you can still use real natural butter minus the salt. 0
-
Sodium-1896
Try using garlic, onion, and lemon to season meats and veggies instead of salt0 -
Sodium 2390
25 crunches with 6 lb medicine ball
25 seated torso twists with 6 pound medicine ball
50 total today 0 -
Sodium 1955
Core exercise 100 crunches0 -
This will be tough well the sodium part..... Let's get it
day 1 sodium 10850 -
Sodium today 2,068
20 reverse crunches, 20 oblique crunches and 10 regular crunches
low sodium tip: use fresh fruits and vegetables instead of canned0 -
~1561mg today...
~no actual core exercises
~Mrs. Dash seasonings are mainly no sodium... also, i find that seasoning with the "powders" ie (garlic, onion) is free of salt...0 -
50 crunches
Sodium complete fail - safeway tomato basil soup. I just never paid attention to the sodium.
My LoSo tip READ THE LABEL FIRST!!!!!!!!!! (I guest that's for me)0 -
sodium: 2093.... 50 crunches0
-
Sodium 1950....25 crunches n 25 situps.(Sunday log in....)0
-
Sunday sodium count was 1407 and I did 150 crunches! (4 sets of 25 and one of 50) I did other exercises too like swimming, stairs, walking, etc...0
-
sodium 1748 today
25 crunches with ball
25 jackknife with ball0 -
Sodium= 2445 (by the skin of my teeth)
LOSO= Fresh and Frozen Vegetables
Core= 100 crunches0 -
Sodium-1804
LOSO-Sea salt potato chips, only 120mg of sodium per serving
Core exercises: 25 reverse crunches, 25 bicycles, 10 long arm crunches=60 total0 -
Sodium: 638
LOSO: steamed spinach
Core excerises: 25 crunches, 25 side bends, 25 sec planks (I did 5 reps) =750 -
Today's sodium 3,408 (Domino's Pizza!)
20 reverse crunches, 20 bicycle crunches and 10 regular crunches0 -
sodium today: 1,494... baked lays has way less sodium and taste better to me than regular lay!.lol
50 full crunches0 -
Sodium:1398
core exercises: 30 situps0 -
Sodium count 955 (: Parked away from the building to walk farther away; took the stairs; drank water as opposed to anything else; extra set of crunches! Unsalted popcorn (low sodium food)
Walked, crunches, lat pulls, curls, push ups, stairs & obliques0
This discussion has been closed.