5/16/13- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 18. May 2013 08:00

With the weather turning warmer, it’s such a great idea to take a walk on a trail or the street, even during your lunch break.

One side effect of walking you may experience is shin splints.  It’s a term used to describe pain in the front of your lower leg (especially across the shinbone).  The pain will go away on its own,  but there are things you can do to alleviate the symptoms.

The standard therapy is called RICE. This stands for rest, ice, compression and elevation.  If your shin splints are very painful, steer clear from high impact exercises (running, boxing, pliometrics, or aerobic class); for a bit, but don’t just do- nothing.  Stretch and walk and rub the painful muscle.  It hurts, but it does help.

Make sure your wearing a high quality exercise shoe, and have been fitted for that shoe by a qualified salesperson.  If you’ve gotten shin splints more than once recently, go to a running store where they specialize in proper shoe fitting (ask your running friends where they are located).

 

 Workout  5/17/10: Sunday

Spinning at Home (with guided tape)- 19 miles

 

Food Diary 5/17/10: Sunday

Breakfast-

1  Weight Watchers english muffin,  with no sugar added jam (110 cal)

1 cup egg whites, spinach, and broccoli (130 cal) 

A.M. Snack-

Apple (50 cal)

1 cup brown rice (180 cal) 

 Lunch- 

3 1/2 oz scallops (78 cal)

Salad- 1/4 orange sweet peppers, Beets, Spinach, Broccoli, 4 Cherry Tomatoes, 1/8 cup organic black beans (110 cal)

P.M. Snack-

Apple (57 cal)

1/2 popcorn (50 cal)

5 oz non-fat soft serve (90 cal)

Dinner- 

5 oz pork chop (220 cal)

1 cup spaghetti squash (30 cal)

1/4 cup corn (30 cal) 

Dessert- 

Grapefruit (40 cal)

1 cup skim milk with Ovaltine (180 cal)

TOTAL CALORIES- 1385  

 

 

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Paula's Healthy Living

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