Sodium Cutback...I'm doing it!

Okay when I first realized how much sodium I consume, I was appalled.  I knew I had a salt problem, but seeing the actual numbers was jarring.  So I set out to cut back...and after a couple of weeks of trying to cutback...I finally accepted that it isn't just added salt & seasoning that I use in my cooking - its the actual ingredients themselves.  I rely heavily on canned, frozen and processed items to make cooking quick and easy.  So it didn't matter that I was more aware of added salt because my sodium consumption was still through the roof!

In this month's issue of Shape magazine (with Ellen D. on the cover) there was an article that talked about the dangers of consuming too much salt.  Among them are increased blood pressure and increased LDL.  Also I am at risk for renal failure due to a strong family history of polycystic kidney disease - which is another reason I really want to cut back on salt.  The Shape article suggests staying below 2,000 mg of sodium per day*.  Today my total was 2056 mg!  Not as low as I would like it to be, but I am progressing.  I wonder if it will make a difference in this week's weigh in.

My day:

• Bfast:  Hard boiled egg, yogurt & water
• Morning snack:  Apple
• Lunch:  Casear salad (homemade with LF dressing and no croutons)
• Dinner:  Large Black Bean Soup (from Panera)
• After dinner snack:  Sugar-free Jell-O cup
• All I've had to drink today is water.
• 50 minutes of cardio

Now...I know the calories are really LOW.  But I am full and as you know from my last post I am truly trying to stick by the FSD.  So we will see how I do this week.

*Correction:  The article says "Experts recommend limiting sodium to 2,300 mg and saturated fat to roughly 18 grams per day."  I went back to check after Tammy's comment.  Thanks!

Weigh-In (Week 11) & Challenge Updates

162.6 lbs, down 0.8 lbs from last week, 10.8 lbs lost total.  I'm still having trouble accepting how slowly my body is losing the weight, but I am no longer disappointed with small losses.  Slow and steady (as you guys have told me via comments!!!).  I'm proud that I've not gained any weeks so far and that is a victory for me in 11 weeks!

I was a part of Trina's Cute as a Bunny Challenge.  The goal was to lose 7 lbs in 7 weeks.  I began the challenge at 167 lbs and since I weigh on Wednesdays today is the final weigh in for me.  Altogether I lost 4.8 lbs.  I had some weeks where I didn't lose an entire pound and others that I stayed the same.  However, although I didn't get the 7 pounds, I am happy with my performance in my first ever challenge!!!

Which brings me to my next point - Tammy's Beach Challenge!  Read the post I did on it if you missed it!  I'm going to switch my weigh in days to Friday for the rest of the month for the purposes of the challenge.  The goal is to lose 10 lbs in 1 month.  I will be a grinning, skipping, giggling fool if I achieve that!!!  Since the start of the challenge, I've been exercising daily to help meet that goal and I plan to exercise 2x/day three times per week.

• Thursday (April 1) = only 20 minutes on the elliptical (hadn't seen the challenge yet)
• Friday = 30 day Shred with Jillian Michaels
• Saturday = 45 minutes at the gym on treadmill (intervals, walking, jogging, running)
• Sunday = 45 minute walk at the park
• Monday = personal training session at 5 p.m.
• Tuesday = didn't have time to workout but cleaned my apt, took all the trash down to the compactor on foot, not by car as usual.
• Wednesday = have a P.T. session at 5, will do 30 shred in a few minutes...

I've been drinking pretty much nothing but water, so that is one thing that I struggled with in the beginning that I really have made leaps and bounds of improvement in.  I just wanna see that scale move just a bit faster, but so long as I don't gain, I'm happy!

Thank you ALL so much for your comments on my last ranting post.  Some were so touching, they brought tears to my eyes.  It was such a moment for me, realizing that you not only sympathized but empathized with me.  Thank you very much.

Here are some pic's of what I've been eating lately.

Homemade Spicy Seafood Soup & Side Casear Salad (note only 5 croutons!)

Need some Meal Ideas?

What have I been eating?

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Day 2

I got on the scale this morning - naked so I couldn't blame the extra pounds on any clothes!  The scale read....173.4 lbs!  I was a little disheartened because when I began Weight Watchers 4 years ago, this is exactly where I was.  However I thought I weighed about 180 so I thought wow, I only have about 35 pounds to lose, not 40+ like I originally thought!!!  So, I quickly got over that and reminded myself that in 8 days time, my weight will have a new second digit!!!!  Positivity is key when doing anything in life!  Well, I have been sticking to my food plan (my mother says I should not call it a diet) as if I am being graded for how strict I am!  Those who are not familiar with The Fat Smash Diet can look here (The Fat Smash Diet) for info on what I can and cannot eat during Phase I.  Basically the focus right now is lots of fruits and veggies, huge amounts of water, a small amount of dairy - AND NO MEATS!  So you have to be creative with your meals to make sure you don't feel like you are punishing yourself in my opinion.  Here's what I ate today:

• Breakfast:  an omlette made with 1 c. liquid egg whites, sauteed peppers and onions and low-fat mexican cheese, a bananna and 1 c. of pure orange juice.
• I wasn't hungry for a full lunch because I had lots of  snacks throughout the day:  fresh (not canned) pineapple tidbits, 2 clementines, 1 6 oz. container of fat free yogurt, 1 tbsp of walnuts and 2 bottles of water.  
• Dinner:  grilled veggies (shredded carrots and cabbage, cauliflower, broccoli, squash and zucchini - made on the George Forman grill) with 2/3 c. brown rice and 1 tbsp of teriyaki sauce.

I felt full and ate whenever I felt hungry.  I don't feel deprived at all - mostly what I feel is excitement to weigh in at the end of the detox phase.  I also walked for 30 minutes on the treadmill.  I was a little bit disappointed at how slowly I had to walk to do the full 30 minutes but PROUD that I did it nonetheless.  Its just upsetting to feel how out of shape you have allowed yourself to become.  But I will be patient, because I know results will come and I will see and feel progress soon.  Stay tuned!