9/15/13- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 13. September 2013 08:00

I’m going to get on my soapbox for just a moment; you need to be your most important advocate about your health! This includes with doctors and with insurance companies. 

This comes up for me because I showed symptom’s recently of a UTI.  I went into the doctor’s office and asked them to test my urine (asking not to be charged my $45 ‘specialist’ co-pay because I was not seeing a doctor).  They said the test came up negative.  I thought there was no way.  I know what a UIT feels like.  The next day I didn’t call, I just showed up at the doctor office and asked them to run the test again/.  This time it came up high in the bad numbers.  After talking to the doctor on the phone, he realized that I had a bladder infection (I have been prone to this when I was younger).

I stood up for myself, and after being on meds for 24 hours, I feel much better.  If you have a gut feeling about your health…LISTEN!

Sunday 9/12 Workout:

 Walk on the street- 6.2 miles  65 minutes 

Sunday 9/12 Food Diary:

Breakfast-

 ½ cup non fat cottage cheese, ½ cup non fat vanilla with ¼ cup blueberries (95 cal.)

1/3 cup egg whites, with 1/3 cup mixed squash (110 cal.)

 A.M.  Snack-

Whole, cut red pepper (40 cal.)

2 tbls garlic hummus ( 80 cal) 

Lunch-

  5oz chicken over 2 cups raw spinach, 9 cherry tomatoes, ¼ cup blanched broccoli,1 whole yellow tomato, 1 tbls sunflower seeds (80 cal.)

P.M. Snack-

Apple, 12 raw almonds  (120 cal.)

Dinner-

 

 

4 oz Salmon ( 240 cal.)

½ cooked Quinoa [pronounced  KEEN-WA- this whole grain, found in the organic section at grocery stores or whole foods groceries, is the most nutritious of all grains.  Its high in fiber, a good source of iron,  and has all 8 essential amino acids.  It is great as part of a summer salad with cucumber, Craisons,  cilantro and whatever else is in your fridge, or as a starch on your evening plate.  I cook it with 2 tbls. Of chix bouillon]

1 whole roasted, sliced beet (40 cal.)

Dessert-

3/4 cup mixed berries with 1/2 cup non fat vanilla yogurt (110 cal.)

 TOTAL CALORIES- 1305

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Paula's Healthy Living

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