TEAM PERSISTENT DETERMINATION (CLOSED GROUP)

Sonia’s Chicken and Veggie Stir-fry

1 pound boneless skinless chicken breast, sliced thinly across the grain
2 cups carrots shredded
1 cup green spring onions sliced
3 cups broccoli florets
2 cups shredded cabbage
2 cups snow peas
1 red pepper deveined and sliced
2 cups sliced mushrooms (I like baby portabella, hubby likes button)
¼ cup low sodium soy sauce
¼ cup Cornstarch
4 tsp brown sugar
3 garlic cloves crushed/minced
1 tsp ground ginger

2tbsp Olive oil (to stir-fry in)
3 cups cooked brown rice


Stir-fry chicken strips in oil in a wok or large skillet until brown. Add veggies and stir-fry until tender-crisp (broccoli should stay bright green, do not overcook). Mix soy sauce, cornstarch, sugar, garlic and ginger; add to skillet. Boil mixture one minute or until thickened. (can add chicken broth to thin if needed, not included in nutritional estimate) Serve over brown rice. Makes about 4 servings. (To make low-fat, saute' chicken and veggies in chicken broth instead of oil. Not in nutritional data)

Nutrition Facts
User Entered Recipe
4 Servings

Amount Per Serving

Calories 498.3

Total Fat 11.4 g

Saturated Fat 1.8 g

Polyunsaturated Fat 1.5 g

Monounsaturated Fat 5.9 g

Cholesterol 55.0 mg

Sodium 1,001.1 mg

Potassium 850.0 mg

Total Carbohydrate 66.4 g

Dietary Fiber 10.2 g

Sugars 11.0 g

Protein 33.9 g


Vitamin A 70.0 %

Vitamin B-12 0.2 %

Vitamin B-6 17.0 %

Vitamin C 325.3 %

Vitamin D 6.7 %

Vitamin E 11.4 %

Calcium 10.0 %

Copper 11.0 %

Folate 19.8 %

Iron 20.0 %

Magnesium 9.3 %

Manganese 25.7 %

Niacin 13.3 %

Pantothenic Acid 10.3 %

Phosphorus 11.3 %

Riboflavin 16.1 %

Selenium 9.3 %

Thiamin 8.8 %

Zinc 4.5 %






*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

ooh... Ooooh...OOOOH..... guess what? Guess What?? GUESS WHAT???

Gary says that the 100 miles can be.... {drum roll please}.........



run/jog/walk/swim and BIKE!!!

Log it girls!!!!!

Wooo-WhooooO!!!!!!!


~ Sonia

This message comes from Gary6030, challenge originator and all around motivational guy!!!:bigsmile: (when I typed that it TOTALLY sounded like a radio commercial in my head!!!) :laugh:


Gary6030 "AUGUST CHALLENGE NEWS UPDATE! The 100 mile team challenge can be done anyhow you like run, jog, walk, bike, swim. Doesn't matter. IT DOES Need to be extra. So if you typically bike 10 miles a day anything above that would count. Remember it's all about extra and pushing more! Keep up the great work. "


Even with this clarification we are gonna kick it!!!

~ Sonia

That is awesome Julie!!!!:bigsmile:

Look look Look what I get to eat for part of supper tonight!!:bigsmile: All out of my garden (yes the flowers :flowerforyou: are from my garden but I promise not to eat them!! )



Gonna go start supper , get gas to mow the lawn:sad: (since if FINALLY rained BIG!:bigsmile: ), do the swimmer presses and my regular stuff AND get some lunch in me!!! and some water too! :drinker:

Talk to ya all later!!!

~Sonia

Several people have asked me about water retention over the last 10 days, I found several articles, some of them I think may NOT address what we are experiencing but I copies the entire second article so you get the whole picture. (God Forbid, Just in Case)

First....

The symptoms of water retention may vary with each individual. Common symptoms include swelling of body parts, puffiness in the face or under eye region, stiff joints, unexplained weight gain and weight fluctuations. The most common areas affected by edema include the feet and ankles. People suffering from water retention often complain that a favorite pair of shoes have suddenly become tight and unwearable.

Read more: http://www.livestrong.com/article/452026-water-retention-exercise/#ixzz1UdXqDyaP



Why Do You Retain Water After Exercise?

Overview

Water retention after exercise is a common issue, particularly among those who are beginning a new exercise program. There are all sorts of reasons you could be holding on to extra water after you work out. Everything from the ambient weather to your nutrient levels to the amount of water you take in during exercise has an effect on the amount of water you retain after you exercise.

Hot Weather

If you have been exercising in cooler weather and are now experiencing a weather change or have moved to a location with hotter weather, you may retain water after your workouts for the first few days. Lulu Weschler, a physical therapist and regular contributor to Ultracycling, says your blood plasma levels can increase up to 10 percent while your body is acclimating to exercising in hot weather. Because your blood plasma--the fluid part of your blood that doesn't contain cells or platelets--contains more water than any other substance, this increase in plasma levels can lead to a retention of water after your workouts for a few days.

Sodium Levels

Other than water, sodium is one of the most important substances in your blood while you exercises. This is because sodium plays an important role in the function of your muscles. While you exercise, you lose sodium in your sweat as well as in your urine, according to Weschler. If you consume enough water to increase your blood plasma volume but you don't increase your sodium levels, you can suffer from an ailment called hyponatremia, Weschler says. Hyponatremia can lead to fluid retention after exercise, so consume enough sodium while you exercise. It can also be quite dangerous, leading to pressure on your brain from excess blood volume in your brain capillaries, causing death if not treated quickly.

Dehydration

As odd as it may sound, fluid retention can be a result of dehydration. When your body is deprived of water, it begins to hoard it, so to speak. Similar to the way your metabolism slows down during starvation, when your body is starved of water, it begins to hold onto whatever fluid it receives. If you don't consume enough water during your workout, you may experience some temporary water retention while your body attempts to replenish its water stores.

Kidney Disease

According to MedlinePlus, a website published by the U.S. National Library of Medicine, chronic dehydration can lead to kidney disease. When your blood plasma levels decrease as a result of dehydration, blood flow to your kidneys can occur--which causes damage. One symptom of kidney disease is water retention due to an inability of your body to process water and expel it from your body. Watch for blood in your urine or extremely concentrated and dark urine for warning signs of kidney disease.
Prevention

Although there are several causes of water retention, it's relatively easy to avoid the symptoms. Hydrate yourself adequately before and during exercise to avoid dehydration and subsequent water retention. Have the proper balance of sodium and water in your system while you work out. Monitor the weather and allow your body time to acclimate to changes in ambient temperatures, particularly temperature increases. Finally, although it's highly unlikely that you would cause yourself kidney failure, check with your doctor if you have eliminated all other causes for water retention. She may want to check you for kidney disease.

References
Lulu Weschler: Water and Salt Intake During Exercise.
MedLinePlus: Acute Kidney Failure.

Author: Christie Carlson

About this Author

Christie Carlson began writing professionally in 2010. She has spent time coaching in the Boise State University and Oregon State University strength and conditioning departments. She is a certified strength and conditioning specialist, USA weightlifting certified and a certified personal trainer. She holds a Bachelor of Science in human biology and a Master of Science in kinesiology from Boise State University.

Article reviewed by Anton Alden | Last updated on: 06/14/11

Read more: http://www.livestrong.com/article/276251-why-do-you-retain-water-after-exercise/#ixzz1UdW5N5CN