10/18/12 - Paula's Exercise/Eating Journal: Sunday

by Paula (Clean Eating Expert) 19. October 2012 13:14

Cold & Flu: Part II-

Try as you may too avoid geting the flu, by regularly washing your hands, not greeting people with a handshake, exercise regularly, and eating a well balanced diet which helps to boost your immune system.

 But there you go...yo did all that and you still caught a cold or the flu.  If your symptoms mirror descritptions of H1N1, contact your doctor, immediatly.  If you just have a cold, try to relieve your systoms.

1.  A Humidifier:  This is really helpful with smaller children's symptoms, especially since they don't encourage kids under 4 years old to use any cold medicastions anymore.  Always sanitize the tank and frame of the humidifier with bleach or vinegar and let fully dry, so you don't grow mold in your machine in between uses which can worsen your symptoms.

2.  Zinc Lozenges:  Do they really work?  Some studies, such as the Wayne State University study, showed that if you take one every 2-3 hours, you can cut the duration of a cold by half.  Take with food if they upset your stomach, and they will effect your tastebuds while using.

3.  Herbal Tea:  With honey...it just makes you feel better.  Try decafinated and don't feed honey to young children.

4.  Chloresteptic spray:  Use this or throat lozenges for effective relief for throat pain

5.  Warm Salt H2O:  It can be soothing and kill bacteria in your throat

**6. Rest:  Rest allows your body to work hard against the virus.

Saturday- 10/17 Food Diary:

Breakfast-

1/2 cup Nonfat yogurt, 1/8 cup blueberries,1 scoop whey protein(205 cal)

A.M. Snack-

1 apple (60 cal)

8 dry roasted, no salt almonds (80 cal)

3/4 cup egg whites, 1 cup spinach (100 cal)

Lunch- 

3 7/8 oz.Tilapia(90 cal)

Salad- 2 cups spinach, 4 cherry tomatoes,cucumber, zucchini, 1/8 cup black beans- organic (120 cal.)

 Dinner- 

5 oz Ahi Tuna( 120 cal) 

1 cup Brown rice (280 cal )

1 cup green beans (30 cal)

1 cup caulliflower ( 40 cal)

Dessert-

1 cup non fat yogurt with Strawberries and sprinkle of low fat granola(120 cal)

TOTAL CALORIES-1125

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Paula's Healthy Living

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