12/08/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 9. December 2013 14:27

   

The December issue of Women’s Health ran an article about foot health/pain from high heels.  I must admit, I love high heels.  It makes me feel feminine and sexy.  Yes, I experience pain, but I consider it a trade off, since I don’t wear them every day, for achieving the look that makes me happy.  I have noticed in the last year (starting at age 44 or so) that my feet feel more brittle, in general, which doesn’t feel good in heels. 

The article said that your genes play a major role in the foot pain you may experience.  So does the basic fact of how a woman’s physique is built narrower than a man's.  Bone density due to super low-calorie diets can also contribute to the pain.

Steven Raikin, M.D. said that a one inch heel can increase pressure on your feet by 22 %.  Two inches adds up to 57 %, and three-inch heels add 76 % more pressure for your foot.

They encourage you not to walk around constantly if you have high heels on.  Take a seat.  Have your feet re-measured periodically to make sure you’re buying the right size.  My right foot grew a whole size after my 3rd son was born.  When I lost the baby weight after 2 years or so, the shoe size began to reduce as well. 

Try the insert or orthopedic inserts that are available.  I just got some inserts at a clothing store that are made especially to be hidden in high heels.  They add that little bit of cushion.  There are certain brands that are designed with extra cushion for the ball of the feet.

Do stretches when you can.  Get a tennis ball for underneath your desk at work.  Roll it around under your foot to increase circulation, and massage the muscles.

Make one of your treats for attending all your workouts and working hard, visiting reflexologies, or having a foot massage. 

                     Wednesday 12/08/10- Workout Diary:

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

Wednesday 12/08/10-Food Diary:

 
                                                                                                           

I'm doing the eating plan from my trainer for a couple of days that I did at the end of September

  Plan B

7:00-4 large egg whites (67 cal)

Bread (whole wheat, I'm using Ezekial bread from the organic freezer section.  It has no glutens, but it is a big, ruff piece of bread) (61 cal)

11 a.m.- protein shake (160 cal)

2 p.m.-3 oz.  Beef ( sirloin brioled and trimmed) (176 cal)

3 oz sweet potatoes ( baked)

8 oz green vegetables ( raw or steamed)

1/2 tsp Uda's or flax oil ( 65 cal)

6 p.m.- 3 oz Fish, tuna (bag or can) (101 cal)

3 oz. corn ( boiled - I dont cook mine and I use organic bagged corn)

8 oz cauliflower ( steamed) (74 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

8 p.m.- 3 oz chicken breast ( roasted)

3 oz brown rice or quieno ( 101 cal)

8 oz. green vegetables (raw or steamed) (88 cal)

TOTAL CALORIES- 1380

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Paula's Healthy Living

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