11/03/12 - Paula's Exercise/Eating Journal: Tuesday

by Paula (Clean Eating Expert) 3. November 2012 13:39

Today I went and had my annual mammogram.   Not the most fun to have  on a crisp fall day, but my technician Mitzi, did her best to try and put my mind at ease and to be as gentle as one can be while squishing someone's breast as thin as a piece of bread, between a metal and plastic plate!

I am fortunate to be able to afford health care coverage, which helps to cover most of the cost of my yearly mammogram.  It is so important.  My family has an extensive history of a variety of cancers, and I am now approaching the higher risk age range (generally begins at 50) of more diagnosed cases of breast cancers.  Per a pamphlet available at the hospital where my test was run, it states, "being a woman is the main risk for breast cancer".  Family history, advancing age, menstruating before age 12, menopause after age 55, obesity and never having children increase your risk factor.

Doing monthly self breast exams is really important, and can sometimes feel lumps otherwise not detected even on mammograms.  Other symptoms to look out for as signals are; 1) an increase size of 1 breast, 2) one breast unusually lower than the other, 3) new dimpling of the nipple, 4) change in skin of nipple, 5) discharge or bleeding, 6) enlargement of lymph nodes, 7) unusual swelling of upper arms or localized pain.

If you can't afford a mammogram, search for a free clinic or a traveling mammogram van that are available in some areas.  At the very least, examine yourself in the shower.  You are worth a few minutes of discomfort or embarrassment.   Early detection helps your chances of surviving by 15%!

 11/03- Workout :

Treadmill- 30 minutes, 2.24 Miles 

Strength train-chest

Dumbbell press on stability ball - 15 lb

Push ups

Dumbbell flye on stability ball- 15 lb.

Pilaties, magic circle presses 

11/03- Food Diary:

Breakfast-

1 apple (68 cal)

1 whole wheat toast, 1 tbls no sugar added jam(100 cal)

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

A.M. Snack-

1 shake, whey protein and water (90 cal)

12 dry roasted almonds, organic. no salt(108 cal)

Lunch-  Ruby Tuesdays

Dry turkey burger, no top bun(230 cal)

Salad bar (150 cal.)

P.M. Snack-

1 apple ( 57 cal)

9 asparagus spears ( 20 cal)

Dinner- Movie

Homemade popcorn( 90 cal) - I snuck it in

1/2 box non- perells( 160 cal) 

Dessert-

1/2 cup non fat vanilla yogurt, sprinkle of high fiber cereal, 1/4 cup blueberries/strawberries ( 85 cal)

TOTAL CALORIES: 1258

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Paula's Healthy Living

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