4/26/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 27. April 2013 10:32

 

 There are so many stresses for everyone that are a result of the downturned economical environment.  Unfortunately, a lax attitude about breast health seems to be a negative side effect of our attentions focusing elsewhere.

According to Women’s Health Magazine, 80 % of women have either had a brush with breast cancer themselves or through a family member or friend.

Their study showed that:

 95% of those asked said they know they should eat a healthy diet- 53% do eat a healthy diet.

93% know they should do regular breast self-exams- 47% do the exams regularly

84% know they should exercise for 30 minutes, 5 days per week- 33 % do

Make monthly exams part of your monthly routine.  You become more familiar with your own body and can notice more easily, any changes and seek medical opinions quickly.  Utilize the one-click relief center box to access important updated articles and information.

Monday 4/26/10 Workout- 

Spinning bike tape at home- 55 min 

strength train- triceps

lying overhead dumbbell press- 12 lb

behind the back, triceps kickback- 26 lb bar(20 reps)

one arm overhead dumbbell extention- seated 20 lb

standing triceps pushdown- 2 bands

one arm overhead triceps extention- 12 lb

single arm triceps kickback- 10 lb

dumbbell crunch on stability ball- 5 lb

Monday 4/26/10 Food Diary:

Breakfast-

Organic steel cut oats (150 cal)

1 small banana (90 cal)

1/3 cup egg whites (70 cal)

A.M. Snack

1/2 cup non fat cottage cheese (80 cal)

1/2 cup non fat cottage cheese ( 55 cal)

3/4 cup mixed berries (40 cal)

Lunch-

4 oz chicken( 187 cal)

salad- 2 cups organic spinach, 12 oz. fat free feta, 1/4 cup brocolli, 1/4 cup beets, 1 whole artichoke heart, 2 tbls adamame(thawed), 1 tbls sunflower seeds   (110 cal) 

 P.M. Snack-

apple, 2 tbls organic almond butter (210 cal)

Dinner-

4 oz scallops  (95 cal)

1 cup steamed brocolli (26 cal)

1/2 cup brown rice/peas/ carrots ( 160 cal)

Dessert-

non-fat chocolate pudding (60 cal)

TOTAL CALORIES:1333

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Paula's Healthy Living

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