oxdrover

Start Weight:(26 Sep 10) 218.0 lb
Current Weight:(16 Oct 13) 181.0 lb
Goal Weight:150.0 lb
following: LOWER SODIUM, LOWER CALORIE
performance: gaining 0.2 lb a week

I'm a retired advance practice nurse, & diabetic educator, who is now having to quit being a Hip-o-crit!!!! and take my own advice to eat right and exercise!@ I'm on a calorie restricted (between 1200 and 1500 per day) and lower sodium (following the American Heart Association recommendation of less than 1500 mg per day) and increasing my exercise from six months of sitting on my duff stuffing my face!

I got good genetics for health but have sadly been abusing my body with excess food, excess salt and not enough exercise which has made my blood pressure start to go up, and my blood sugar be over normal and my feet to swell. DUH!

I live in the country of a family farm, raise my own meat, (grass fed beef) and have been an avid gardener until recent years, but am going back to that next spring as well.

I started a group on lower sodium diets here on FS, so come join that if you are interested, it is a good thing for anyone to do not just those of us that have to. I'll be posting the things I learn as I go along and am open to any suggestions so come on and join in and contribute.

I also belong to the "yes, I'm diabetic group," though I am at this time not having to take medication for high blood sugars, but am "diet controlled."

I'm not only having to learn new ways of eating, but also new ways of cooking, shopping, and meal planning. I also feed an adult son who lives and works here on the farm with me so that we can both have what we like and still eat healthy.

FatSecret member since: 25 Oct 10

oxdrover's Weight History


oxdrover's Buddies

information
buddies only
 
BHA
buddies only
Dray289
last weighin: losing 0.3 lb a week Down
 
toodlesba
last weighin: gaining 0.5 lb a week Up


oxdrover's Cookbook

cals: 92kcal | fat: 1.13g | carbs: 10.47g | prot: 10.69g
Chicken Salsa Soup
Chicken breast with salsa and veggies make a highly appetizing soup.
cals: 196kcal | fat: 2.82g | carbs: 36.45g | prot: 7.84g
Oatmeal Banana Bakes
Oatmeal and banana baked like cookies.
view complete cookbook

oxdrover's Latest Posts

Food allergies, especially onion
Congratulations on such a huge weight loss Kingcole! That is absolutely amazing!
posted 17 Mar 2011, 15:56
Hello! just starting my weight loss journey
Hi, welcome! I've lost 28 pounds so far. I'm a retired advanced practice nurse and diabetic educator who didn't take my own advice and after my husband died I gained about 70 pounds and now I have diabetes, high blood pressure and am FAT! So----I have made some LIFE STYLE CHANGES. Don't call it a "diet"---diets are for short term, this has to be a LIFE STYLE CHANGE in order to be effective.

Also, I am following the American Heart Association's recommendation about the amount of SODIUM (salt) which is 1,500 mg for everyone, or less. Actually, they estimate most americans eat 3-5,000 and I was probably eating 10,000 as I loved jerky and corned beef (I made my own) and lots of CHEESE (which has lots of salt!) so it is a LEARNING PROCESS.

I am trying to keep my calories to about 1500 per day (anything less than 1200 puts your female body into "starvation mode"Wink and your husband depending on his size can eat between 1800 and 2000 calories and probably still lose weight (yep, men have the advantage!)

But don't get discouraged! Take a good multivitamin, and start reading labels. More and more stores are putting out canned goods that have NO ADDED SALT. Breads are usually high in sodium so read labels and pick a lower sodium one. Prepared sauces and boxed dinners have HIGH SODIUM in them, so again, read labels. I'm having to THINK before I prepare a meal now instead of just putting something on the table without thinking, but now that I am into the swing of it, it is actually getting where it is about as quick to think about sodium content as calorie content. I also MEASURE everything I put on my plate. For meals where you cook up a big pot, like stew, I just write down the weights or measurements of items going into it add them all together and divide by the cups to get the calories per cup and/or the sodium per serving. You can even make a dish here and fat secret will calculate the calories and servings. Good luck!!!!
posted 23 Feb 2011, 11:14
Can't get the number on the scale to go down!
Are you drinking enough water? Your body needs water in order to burn fat to get rid of it.

Are you eating ENOUGH calories? If you are not eating enough calories, your body goes into starving metabolism and hangs on to as much fat as it can for "hard times."
So make sure to eat enough calories for your basal metabolism (what you would need if you were on a bed in a coma) for women this is generally bout 1200 and men at least 1800.

Exercise: exercise revs up your metabolism so that even lying on a couch you burn more calories than you would have without the previous exercise.

Also, keep in mind that our body tries hard to maintain our weight (that's why humans survived during eons of hard times of feast and famine, ) so BE PATIENT. Good luck


posted 06 Feb 2011, 10:44
how many carbs allowed for a 1200 diet?
Jerry, taking in too few calories (I am assuming you are a guy) may throw your body into a "starving" state and it starts to conserve calories by stopping repair and upkeep, it ends up that you stop losing weight because your body thinks you are starving and tries to protect you by sacrificing itself.

A guy should eat at least what is "basal metabolism" (the amount of calories you would need at your present weight to lie on the bed and breathe and live) for their size, usually about 1800 calories, and a woman about 1200, then gradually up your exercise (FS will calculate this for you) and the pounds should come off in a healthy manner and stay off.

When you exercise, your basal metabolic rate will gradually increase so that you actually burn more calories even lying down asleep than you would if you hadn't exercised.

Healthy is the key; with fruits and veggies and fiber and if you eat meat, lower fat meats. Calories do count! Good luck and keep the faith!
posted 30 Jan 2011, 22:05
How do you "shop" at your market?
CONGRATULATIONS HEALTHY BABS!!! I'm also going on 2 yrs no cigs and have lost 28 pounds, so hang in there, it does get easier.


We also raise and process our own beef (grassfed organic) and I raise a few chickens (non organic) and have our own eggs, so don't buy much meat. Since I am on a VERY LOW SODIUM diet, I don't buy anything that has added salt in it, so finding fresh or frozen or canned foods without added salt is a challenge.

I also try to use spices in foods instead of salt, and since I cook for my son as well as myself, he adds salt to his at the table and I don't.

I make a list of things I am OUT of (I keep a well stocked pantry) so I don't forget stuff I need, but I also look over the shelves and the fresh produce as well as frozen. I also go to an organic store which has freshly ground grains and flours, etc. Since breads tend to have a lot of sodium in them I'm starting to learn to make my own yeast breads (besides corn bread which also has a lot of sodium in it) I'm also trying to incorporate more oats into my diet (I do not like cooked oatmeal so am having to figure other ways) to help with cholesterol reduction.

Balancing things sodium versus calories is tough, as many lower calorie products are high in sodium, so am preparing most of my meals from scratch.

I'm visiting a friend out of my state and she's a great cook, but can't eat a bite she cooks, because of the sodium, so I am making chicken/vegetable soup with a bit of rice in it that I LOVE and am pretty well living on that while I'm here, but fortunately I can eat the same thing several days in a row without burning out on it if I like it.

I no longer feel so "deprived" about the lack of salt and calories, though lately I've felt really hungry I think due to lack of sunlight on these gloomy/snowy/rainy days.
posted 15 Jan 2011, 16:45
view all oxdrover's posts

Other Related Links

Members


oxdrover's journal

16 October 2013

Just maintaining more or less...need to get back on limited calorie. DoingVERY well however on low sodium diet. Blood pressure great and no swelling in ...
on diet LOWER SODIUM, LOWER CALORIE  gaining 0.2 lb a week

03 August 2013

A few pounds are slowly melting off this summer, and I'm not regaining them. Glad about that. Just keep on working toward keeping my weight down.
on diet LOWER SODIUM, LOWER CALORIE  losing 2.0 lb a week

oxdrover's Recent Food & Exercise

oxdrover's Groups

DIETARY SODIUM CONTROL FOR HEALTH
Showing how to decrease sodium (salt) intake to the American Heart Association recommendations! 1500-2000 mg per day

60+ with 25-50 lbs to Lose
60+ with 25-50 pounds to lose.

Arkansans For A Healthier Future
Anyone in Arkansas that wants to lose weight and feel better. Join together so we can help all lose weight and feel good.

Yes... I have Diabetes
This group is for anyone who is in some way affected by Diabetes. Past, Present, or Future... You or a loved one! Come join!

oxdrover's Recent Activity

oxdrover's Own Activity

No recent activity.

oxdrover's Buddies

Dray289 recorded a Weigh In at 143.8 lb.

Other Member Diet Recent Activity

elgniwsylime recorded a Weigh In at 125.0 lb.
heidiies supported their Weigh In.
Hipaagrammy supported JanardanR's Journal Entry.
Normandyinca updated their Food Diary.
unclerick updated their Exercise Diary.
Sugar Waffle joined challenge MAKE 2015 THE YEAR FOR YOU TO KEEP THE WEIGHT OFF.
Ellen63 recorded a Weigh In at 265.0 lb.
cwilson7873 updated their Food Diary.