05/28/15- Paula's Eating/Exercise Journal : Saturday

by Paula (Clean Eating Expert) 29. May 2014 07:33

Memorial Day weekend is often a time when people get their first burn of the season.  They are at a picnic, swimming, playing flag football and sweating and forget to put on sunscreen or re-apply during the day!  What can we do together to avoid this?

Skin cancer (basil cell; non-malignant) has been a problem for me over the last 7 years. I’ve had suspect spots removed from my forearms and the top of my ear. I was lucky and they were not melanoma. My family does special events for a group called Melanoma Know More (get the play on words… Melanoma NO more).

                -You can cover your head and arms with shirts and hats that have SPF protection in them

                -Try to avoid the 11-2 pm hottest sun rays of the day

                -Know your family history. As we always say… information is power. Know your risk factors.

                -Eat fish. According to author Cristina Fortes, Ph.D and researcher on melanoma, eating fish (full of Omega-3s) at least once a week may double your melanoma protection

                -Use sunscreens. There are so many good choices. There’s a foaming sunscreen made by Coppertone with SPF 75+. There are sticks, a new “wetskin” sunscreen by Neutrogena and I use Neutrogena Ultra Sheer 45 SPF. It doesn’t feel greasy on my face. There are also SPFs in lotions and base makeup for protection. Look at all the different products.   http://www.cincinnati.md/articlepage_cn.aspx?cn-documentid=647065&query=sunscreen and cancer protection&s=1&cat=con 

05/28/11- Exercise Diary: Saturday

Stretch DVD -50 minutes

rode bikes with my kids

05/28/11 Food Diary: Saturday

 Breakfast-

1 serving Egg dish casserole * (120 cal.)

http://www.cincinnati.md/BLOGS/post/2009/07/27/72609-Paulas-EatingExercise-Journal-Sunday.aspx#EggDishCasserole

Whole wheat English muffin(80 cal.)

A.M. Snack-

whey protein shake ( no added sugar) , 1/3 cup pasturized egg whites(160 cal.)

Lunch-

whole wheat, low-fat bread, 3 oz turkey ( 206 cal.)

1 cup green beans ( 30 cal)

P.M. Snack-

1 portion of 0 % greek yogurt with blueberries, sprinkle of granola ( 160 cal.)

Dinner-Picnic

4 oz. salmon, 1/2 a whole wheat bun, lettuce, tomato- (300 cal.)

Brocolli slaw I made with craisons, 0 % Greek yogurt, sliced almonds, and spices for a kick (150 cal.)

1 ear of grilled corn-on-the-cob (100 cal)

1 lite beer ( 100 cal)

Dessert-

10 oz.soft serve non-fat ice cream with fresh strawberries (210 cal.)

TOTAL CALORIES- 1716

 

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Paula's Healthy Living

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