06/07/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 8. June 2014 08:00

 

A friend of mine ran our local 10K marathon and she now suffers with a painful ingrown toenail from her running shoes. http://www.cincinnati.md/oh/cincinnati/topic-zd1060/ingrown%20toenail%20from%20running/ingrown_toenail

  I looked unto the issue and here is what you can do to find relief. Take a cup of Epsom Salt (which I soak in a bathtub for relief from sore muscles) and mix with a gallon of warm water. Stir to dissolve salt, and soak for 10 minutes. According to the May 2011 issue of Fitnessmagazine.com, this soak will loosen the skin around the nail, and with clean clippers you can trip the edge at a 45 degree angle which may provide relief.

 See a sports podiatrist or reputable “running store” to make sure that your running shoes fit you properly.

Your fitness goals can be attained if your body co-operates, and you need to do all you can to make sure that your system is provided with proper support.

 

 Workout Diary-06/07/11: Tuesday

Elliptical- 30 minutes

strength training- shoulders/abs

crunch on stability ball

straight arm shoulder raise-8 lb

seated shoulder extention- 12 lb

pilaties bicycle- 25 reps

lying lower hip rises- 25 reps

bent arm shoulder raise- 8 lb

crossover shop- 10 lb kettleball

Food Diary 06/07/11: Tuesday

Breakfast-

1 cup non-fat vanilla yogurt, 1/4 cup blueberries (100 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (140 cal)

A.M. Snack-

1 cup pasterized egg whites, 1/2 portion whey protein mix ( 175 cal)

Lunch-

4.5 oz baked chicken (150 cal)

salad- 1.5 cups organic spinach, 1/2 orange sweet pepper, 4 cherry tomatoes, 4 asparagus, no calorie walden farms dressing( 65 cal)

3 oz brown rice (tossed onto the salad) (105 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry( 230 cal)

Dinner-

6 oz shrimp (110 cal)

8 asparagus (44 cal)

1 sweet potato, spray butter, cinnamon (120 cal)

1 cup cous cous, with porchini mushrooms and sliced almonds (194 cal)

Dessert-

homemade, air popped, popcorn (90 cal)

8 oz 0% Greek yogurt ( 90 cal)

TOTAL CALORIES-1641

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