7/15/13- Paula's Eating/Exercise Journal- Monday

by Paula (Clean Eating Expert) 13. July 2013 14:19

 

 

I received a brochure from my health insurance company.  It was a glossy magazine with articles and statistics in it. (I wish they would lower my premiums instead of doing a glamour magazine look-alike brochure…but not likely).  In the information they stated that colorectal cancer is the third-most-common diagnosed cancer in both men and women across the United States.

According to the American Cancer Society (ACS), colorectal cancer is preventable.  ACS says that moderate to vigorous activity five or more days per week is an effective risk reducer.  Avoiding processed or red meats are preferred possibly because of all the chemicals that are added to create shelf life (especially for processed lunch meats).   Try adding more fruits and vegetables to your diet, as we talk about regularly here on my blog.

The ACS’ best recommendation for the best defense against colorectal cancer is to receive regular screenings (especially if you have a family history of this or other cancers).  Work together with your physician about which screening tests to utilize and at what age to begin those diagnostics.  Information is your strongest defense!

 

Monday 7/12/10 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 7/12/10 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-

3 oz salmon ( 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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