3rd post today, the potassium post...

Interesting, but that site I posted on my calorie counting page has a calorie calculator.

You can enter your physical activity and then your calories and it really is a nifty little thing.

http://caloriecount.about.com/

Better than that, it analyzes what you eat and lets you know whether you're getting the right amount of nutrients or not.

The analysis of my diet says I get too much sodium.  That's almost certainly true.  It says 104% of the recommended amount, but I know I get more than that because of the salt I put on everything.

It says I need more vitamin A and iron.  I'm only getting 91% of the vitamin A I need and 72% of the iron.  However, I take a multivitamin.  So, if the multivitamin is doing it's job, I'm fine on those two.

The last one was that it says I needed more potassium.  I'm getting less than half of what the program recommends. 

I have no idea what to do there, other than a potassium supplement.  Even if I ate a baked potato, drank a glass of orange juice and ate a banana every day, that wouldn't even get me close to what they recommend.

Not sure what to do here.  I guess I'll look for symptoms of potassium deficiency and monitor the situation. 

The foods rich in potassium are almost all things I like.  Potatoes, oranges, orange juice, cantaloupe, watermelon, tomato juice.

Sheesh, just when I thought I had this whole thing down.  I can get all the potassium I need, but that pretty much blows the diet.  I'll have to give this some thought.

On the workout front, I'm doing fine with the new mileage.  4.75 miles, 5 times a week is what I'm shooting for.  Might go for 6 days if I feel good.  However, just to keep from overtraining, I'm putting my treadmill incline at 0 for a few weeks.

Will bump it up a half a degree after every few weeks until it's at 2.0.  At that point, I'll be ready to bump up the intensity by dropping the speed a bit. 

As for weight loss, it'd be nice to just wave a wand and be done with it, but so far, this is going perfectly.  I'm losing a pound or two every week, which is pretty much considered ideal.  My diet has improved considerably. 

It'll take a while, but even if I lose a pound every 2 weeks from here on out, I'll be at my goal weight before the new year. 

So, all systems go on the workout and diet front.