12/15/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 16. December 2013 12:43

 

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It is a week of doctor’s appointments for my family.  Today I went for my annual mammogram.  I realize that this tough economy affects everyone’s budget, but don’t neglect annual doctor’s visits like mammograms (if you’re over 40), pap smears, or dentist’s appointments (see yesterday’s blog for reasons).  All of these visits are so important to maintain preventative good health.

-mammograms and monthly self-breast exams are critical in catching issues early

-Pap smears- to help identify pre-cancerous uterine cells.

- Yearly dental appointments help with preventing cavities, tooth loss, gingivitis ( gum disease that can lead to tooth loss and has been connected to heart problems).

Clean eating and exercise are critical to high-energy, and continued good health, but annual preventative medicine is very important as well.

 

Wednesday 12/15/10 Workout Diary-

Elliptical- 30 minutes, 2.55 miles

Strength-body booty camp- 30 second bursts- 3 rotations

cable back pull- 10 lb

cable chest push- 10 lb

cable leg cuff knee lift with shoulder press- leg, 10 lb, shoulder 5 lb weight

cable leg lift with cuff/side shoulder raise (same weight as above)

knee raises (like marching)

biceps curl with squat-8 lb

Wednesday 12/15/10-Food Diary:

Breakfast-

1/2 cup Archer Farm Cinnamon Start protein cereal, 1/2 cup non-fat milk (63 cal)

1/2 cup non greek yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (223 cal)

A.M.  Snack-

Protein shake (151 cal)

Lunch-

Salad- spinach, zucchini, snap peas, green beans (60 cal)

 turkey sandwich with 3 0z turkey on whole wheat with yellow mustard, tomato slice, spinach (210 cal)

 P.M. Snack-

apple (67 cal)

3 tbls. almonds (190 cal)

Dinner-

3 oz Mahi Mahi (70 cal)

3/4 cup zucchini, yellow squash, onions, garlic (55 cal)

1/2 cup brussel sprouts, sauteed in butter non- calorie cooking spray, 2 tbls apple cider vinegar added during cooking (50 cal)

Dessert-

homemade popcorn (90 cal)

2 no-sugar Dove peppermint chocolate candies (80 cal)

TOTAL CALORIES- 1319

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Paula's Healthy Living

Comments (1) -

Book Publishing Process
Book Publishing Process
1/5/2015 1:11:24 PM #

I've been following your blog.  I'm going to start following your diets.  It doesn't help to just sit back and read and not take actionSmile  Thanks for posting your info.  They're really helpful.

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