Yea, I asked him about potassium too when we chatted about this (what seems like) months ago ... and LD how much water do you normally drink? I know you scoff at the women who insist on 1 gallon per day, but what are your usual numbers?
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No bloodwork. I was just getting periodic cramps at the time. I went with more potassium and extra water (and have cut back on soda, too). 3-5 liters of liquid a day, I'd guess.
And, against my better judgment, I'm drinking water straight. Also, iced tea, crystal light, diet soda, coffee, tea, and the occasional beer.
I had a tiny little bottle of magnesium, but I have to buy some more. Almost out.
Strangely, I've been taking extra vit c the past few days (I forgot it on my trip, where I had no cramps). That might indicate (according to the article) low calcium, or low calcium absorption.
C1, two point row, 4x6, 75
C2, russian twist, 4x6x2, 15
D1, GHR, 4x6
D2, rope rear delt raise, 4x6, 50/45/45/45
No cramps today, but I can really feel it where the cramps were happening.
And, those GHR really seem to nail the inner thighs. Feels like I used that thigh machine that the chicks dig. The squeeze in one, not the squeeze out one.
Excellent workout.
inner thigh=hamstring?
i get that after i do most anything. i'm pretty sure it's a hamstring soreness. i get it after squatting a deadlifting too.
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and remember, if you're drinking lots of water, lots of water=lots of vitamins and minerals being flushed out of your body as well.
i vote for high potassium foods over supplements. I think supplements will be flushed out of your body quicker than foods b/c of processing. I think that's right.
Wheat bran/germ, yogurt, milk, bananas, etc.
you probably already know this crap already though.
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and remember, if you're drinking lots of water, lots of water=lots of vitamins and minerals being flushed out of your body as well.
i vote for high potassium foods over supplements. I think supplements will be flushed out of your body quicker than foods b/c of processing. I think that's right.
Wheat bran/germ, yogurt, milk, bananas, etc.
you probably already know this crap already though.
I just need to cross reference for some calcium and vitamin d and I'm all set. Milk handles all four of them, actually. Spinach and most other greens are good for all but the D. But, if I eat it outside, in the sun, I'm all set.
I just need to cross reference for some calcium and vitamin d and I'm all set. Milk handles all four of them, actually. Spinach and most other greens are good for all but the D. But, if I eat it outside, in the sun, I'm all set.
MILK POWER!!!
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Those cramps sound nasty! I wouldn't worry about the vitamin D though with you being in souther California. I believe it only takes 8-10 minutes of direct sun light a day to give your body enough "juice" to make all the D it needs. You must have a deep tan like everyone else out there -- I assume from all of that surfing and parties on the beach?
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Don't be too sure about the vitamin D ... I am a sun-lover (shhh, don't tell Tina!) and only wear sunscreen during the summer when I am out in the sun in a bathing suit (like on the boat or sitting on the dock) ... and my vitamin D levels were severely low when I had them tested in May. Of course I live in beautiful sunny Connecticut not sunny southern California, but still. I am outside a lot with my kids and can never remember to wear my sunscreen ... I have a sun roof in my car that is nearly always open ... yada yada yada. After 4-5 months of 2000 iu daily of vitamin D supplementation, my levels are finally back up in mid-range ideal. And vitamin D is crucial for calcium absorption and utilization.
Roland, saw in the Sally thread that you talked about your diet change in your log, but I can't find that anywhere ... am I blind?
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Maybe I never posted it in my log. I thought, at the beginning of this log, that I vowed to relax my eating and just "live" for a while. I tried that, then tried structure with the ongoing Sally Free Zone challenge, but my structure wasn't really structured well for me.
I could be compliant to that structure, but I wasn't happy with it. And, I feel like I got nothing accomplished, really. No real progress. No changes, except for fluctuations that leave me feeling heavy one day and normal the other.
So, back at it, I suppose. When I started TNT a few months back, I was pretty happy with myself. So, back to it.
Sounds like a good plan ... the long haul and how you feel about it (ie can you live eating like this) is so important ... that is becoming more and more apparent to me. I'm getting really close to cutting out gluten and casein completely. I'm okay with the gluten really because I can do the no bread thing pretty easily ... but no dairy?! That is going to be difficult ... I love my Greek Yogurt and my cheese ... sigh ... but if it helps me feel better in the long run, then it is definitely worth it. But ultimately, I have to be able to "live" with it ... at home it wouldn't be too hard, just eating out ... sigh ...
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Life's a Journey ... Enjoy the Ride!
Don't be too sure about the vitamin D ... I am a sun-lover (shhh, don't tell Tina!) and only wear sunscreen during the summer when I am out in the sun in a bathing suit (like on the boat or sitting on the dock) ... and my vitamin D levels were severely low when I had them tested in May. Of course I live in beautiful sunny Connecticut not sunny southern California, but still. I am outside a lot with my kids and can never remember to wear my sunscreen ... I have a sun roof in my car that is nearly always open ... yada yada yada. After 4-5 months of 2000 iu daily of vitamin D supplementation, my levels are finally back up in mid-range ideal. And vitamin D is crucial for calcium absorption and utilization.
Roland, saw in the Sally thread that you talked about your diet change in your log, but I can't find that anywhere ... am I blind?
Good to know! I wish I could remember (or better yet find) the place where I read about the exposure time. I remember it because it was surprising for me, but I guess I (or the source) was wrong.
Don't be too sure about the vitamin D ... I am a sun-lover (shhh, don't tell Tina!) and only wear sunscreen during the summer when I am out in the sun in a bathing suit (like on the boat or sitting on the dock) ... and my vitamin D levels were severely low when I had them tested in May. Of course I live in beautiful sunny Connecticut not sunny southern California, but still. I am outside a lot with my kids and can never remember to wear my sunscreen ... I have a sun roof in my car that is nearly always open ... yada yada yada. After 4-5 months of 2000 iu daily of vitamin D supplementation, my levels are finally back up in mid-range ideal. And vitamin D is crucial for calcium absorption and utilization.
Roland, saw in the Sally thread that you talked about your diet change in your log, but I can't find that anywhere ... am I blind?
Interesting Julie. I just got my bloodwork back from my doc and while most of my readings are very good, my Vitamin D came back very low as did my magnesium (again!). I'm now taking vitamin d drops and more mag. I have to admit that I am indoors ALOT because I work long hours, but I was suprised that my levels were low at the end of the summer. Imagine them in the middle of winter!
OK, found a source for the information I was pushing... this kind of stuff bothers me. Anyway here is the relevant quote from this source (not exactly a reputable source but...):
Quote:
And consider this: When our bodies are exposed to sunshine, Vitamin D3 is created, as we discussed above, but it occurs within just a few minutes of sun exposure; extra sun exposure does not create significantly more vitamin D. The body has a means by which it caps the production of natural vitamin D via sun exposure so that we do not get too much vitamin D (too much can be bad for you). So if you go out into the sun looking for vitamin D production, you will have maximized your skin’s ability to make its vitamin D long before you begin to get a pink coloration to the skin (usually about 7-8 minutes of exposure on a sunny day). Any extra sun exposure is a waste of time and exposes you to unnecessary skin cancer risk. As a matter of fact, only 5% of the surface area of the body needs to be exposed to the sun for a brief 7-8 minutes — this is usually accomplished by simply having your hands and face exposed to the sun on a bright day for this brief period of time.
So I guess what I misinterpreted was that you can maximize your body's production of vitamin D in a short time, but it may not be enough.
Interesting. I've also read (long time ago) about maximizing exposure during the winter months. They suggested stripping down to your shorts and sitting in a sunny window for at least 20 minutes a day (won't the neighbors love that... ). But it seems dietary intake of vitamin D is really more important.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
There's a carton of vanilla ice cream in the freezer. The kids wanted root beer floats, so we have Diet Barq's and vanilla ice cream. I love root beer floats, and plan one for the weekend. One.
However, last night, the kids had them. My favorite part is the leftover root beer with the melted ice cream, all creamy and delicious, there at the end. I love that part. But, since I was being good, I passed, but when my daughter got full and poured out the best part, I got an idea... I poured up a big glass of Barq's and poured in a couple of tablespoons of half and half. OMG it was good. Needed a little more sweetener to pass as the leftover float liquid, but that will be tonight's. Fine tuning.
There's a carton of vanilla ice cream in the freezer. The kids wanted root beer floats, so we have Diet Barq's and vanilla ice cream. I love root beer floats, and plan one for the weekend. One.
However, last night, the kids had them. My favorite part is the leftover root beer with the melted ice cream, all creamy and delicious, there at the end. I love that part. But, since I was being good, I passed, but when my daughter got full and poured out the best part, I got an idea... I poured up a big glass of Barq's and poured in a couple of tablespoons of half and half. OMG it was good. Needed a little more sweetener to pass as the leftover float liquid, but that will be tonight's. Fine tuning.
I take a big glass of ice, pour in a can of Vanilla Coke Zero, half and half, stir. Enjoy.
There's really nothing better than a root beer float. During my Dad's last days he didn't have much of an appetite. But I knew he needed to eat. People kept asking him, do you want this to eat or that to eat and he always replied "no." Well, I got out there to visit and promptly asked him, Dad...do you want a root beer float? His ears pricked up and he said...I can always drink a root beer float! He drank every last bit. So sad that he died the next day.
I take a big glass of ice, pour in a can of Vanilla Coke Zero, half and half, stir. Enjoy.
There's really nothing better than a root beer float. During my Dad's last days he didn't have much of an appetite. But I knew he needed to eat. People kept asking him, do you want this to eat or that to eat and he always replied "no." Well, I got out there to visit and promptly asked him, Dad...do you want a root beer float? His ears pricked up and he said...I can always drink a root beer float! He drank every last bit. So sad that he died the next day.
That's a nice story. The timing might seem sad, but it sounds like you brought him some happiness. Hopefully, root beer floats bring back nice feelings and memories of your dad.
However, last night, the kids had them. My favorite part is the leftover root beer with the melted ice cream, all creamy and delicious, there at the end. I love that part. But, since I was being good, I passed, but when my daughter got full and poured out the best part, I got an idea... I poured up a big glass of Barq's and poured in a couple of tablespoons of half and half. OMG it was good. Needed a little more sweetener to pass as the leftover float liquid, but that will be tonight's. Fine tuning.
I'm with ya there. The place down the street from us makes killer brown cows. They just take the Root Beer and blend it with vanilla ice cream. No solid ice cream to deal with. That might have to be my treat for when I get off the trail on Monday.
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I'm with ya there. The place down the street from us makes killer brown cows. They just take the Root Beer and blend it with vanilla ice cream. No solid ice cream to deal with. That might have to be my treat for when I get off the trail on Monday.
Maybe I should call mine a brown cow, then? At least it's got a name.
The history of the Root Beer Float is actually pretty interesting.
Quote:
In some parts of the United States, it is also called a "horseneck". This name, however, typically refers to a homemade root beer float
Mmmmm... horseneck.
The Boston Cooler (a Detroit thing, apparently), sounds pretty good. I love Vernor's. Love it.
That's a nice story. The timing might seem sad, but it sounds like you brought him some happiness. Hopefully, root beer floats bring back nice feelings and memories of your dad.
No, brings back great memories. I still chuckle when I think about him getting all excited for a root beer float! I miss him though.
Don't be too sure about the vitamin D ... I am a sun-lover (shhh, don't tell Tina!) and only wear sunscreen during the summer when I am out in the sun in a bathing suit (like on the boat or sitting on the dock) ... and my vitamin D levels were severely low when I had them tested in May. Of course I live in beautiful sunny Connecticut not sunny southern California, but still. I am outside a lot with my kids and can never remember to wear my sunscreen ... I have a sun roof in my car that is nearly always open ... yada yada yada. After 4-5 months of 2000 iu daily of vitamin D supplementation, my levels are finally back up in mid-range ideal. And vitamin D is crucial for calcium absorption and utilization.
Roland, saw in the Sally thread that you talked about your diet change in your log, but I can't find that anywhere ... am I blind?
YOu are SOOOO busted, Julie...
10 minutes of sun exposure to your forearms daily is enough... if you are still low, take the supplement, lady! JEEZ.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
). But it seems dietary intake of vitamin D is really more important.
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