02/13/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 13. February 2014 10:14

 

Today I gave myself a Valentine’s present of a deep tissue sports massage.  I use a man who is very reasonably priced, very qualified and he works on the muscles that I have used so hard all week with my exercise tapes. 

I know it may seem like an extravagant expense, but I feel there are a lot of health benefits of massage. 1) I’m always REALLY HAPPY when I leave- super important, 2) It helps work out the tightness in my muscles and joints, 3) It increases blood flow, 4) It’s important to do something for yourself just because you give of yourself all week to your job, school, kids, significant others, community…why not do something nice for yourself.  If you wait around for someone else to do it for you…it may be a long wait. 

Save $5 or $10 ever week by cutting back on lunches out (pack your lunch- it’s better for you and cost’s a lot less), lattes, and wine.  Put that money into a jar, and when you have enough, schedule a massage.

Ask friends for references, and call for specials.  Spa’s run daily specials and on-line coupon groups often offer specials as well.

Do it for you- YOUR WORTH IT! 

Sunday 02/13/11 Workout Diary:

was going to take a day off, but it actually warmed to 45 degrees ( a heatwave!) so I'm going for a walk on the street 

Sunday 02/13/11 Food Diary:

 

Breakfast-

 ½ cup non fat cottage cheese, 2 oz old fashioned oatmeal, 1 cup blueberries (317 cal)

1 cup egg whites(120 cal.)

 

 

 

 A.M.  Snack-

whey protein shake (125 cal.)

8 oz 0% greek yogurt (90 cal)

Lunch-

  5oz organic chicken, whoel wheat wrap, 1/4 cup chopped cherry tomato, spinach, 2 tbls 0 % Greek yogurt ( instead of sour cream)(310 cal.)

P.M. Snack-

2 oz soy nuts, almonds ( no salt)(140 cal.)

 

 

 

Dinner-


5 oz Chilean sea bass (I splashed with red wine vinegar, splash of EVOO, sealed in a piece of parchment paper with brocolli slaw, spinach, mushrooms and a dash of no-salt seasoning*) ( 240 cal.)

½ cup cooked Quinoa (155 cal)

1/2 cup brussel sprouts, scallions(40 cal.)

Dessert-

 

 

 

homemade popcorn (90 cal.)

 TOTAL CALORIES- 1627

*  Steamed Chillean Sea Bass- my own recipe

5 oz. fillet of Chillean Sea bass

Splash of red wine vinegar

1/2 tsp of EVOO

sprinkle with no-salt seasoning ( of your liking)

handful of brocolli slaw ( they sell at our grocery in bags by the pea pods- it's shredded brocolli stalks, carrots, purple cabbage)

1/4 cup chopped cherry tomato

6 1/4 chopped mushrooms

1 large sheet of parchment paper

Put all ingredients in center of paper.  Carefully fold the top lengthwise sides over.  Now fold up the sides ( like a present)  Secure it closed, but not super tight so it can steam, with butchers string or I used a stapler.  Dont use tape or a rubber band.

Put into a 375 degree oven on a cookie sheet or straight onto the wire shelf for 20 minutes.  If you like your fish a bit more al dente', then reduce the cook time by 5 mintes.  CAREFULLY unfold the wrapping.  Steam will escape so dont' stand over the top of expose your skin when opening it.  Enjoy over wild rice, brown rice or quinoa.

 

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Paula's Healthy Living

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