10/12/15-Paula's Eating/Exercise Journal- Sunday

by Paula (Clean Eating Expert) 11. October 2014 19:32

Cold & Flu:

Try as you may too avoid geting the flu, by regularly washing your hands, not greeting people with a handshake, exercise regularly, and eating a well balanced diet which helps to boost your immune system, the virus can still get ahold of your system.  If you still caught a cold or the flu, now you need solutions.  If your symptoms mirror descritptions of H1N1, contact your doctor, immediatly.  If you just have a cold, try to relieve your systoms:

1.  A Humidifier:  This is really helpful with smaller children's symptoms, especially since they don't encourage kids under 4 years old to use any cold medicastions anymore.  Always sanitize the tank and frame of the humidifier with bleach or vinegar and let fully dry, so you don't grow mold in your machine in between uses which can worsen your symptoms.

2.  Zinc Lozenges:  Do they really work?  Some studies, such as the Wayne State University study, showed that if you take one every 2-3 hours, you can cut the duration of a cold by half.  Take with food if they upset your stomach, and they will effect your tastebuds while using.

3.  Herbal Tea:  With honey...it just makes you feel better.  Try decafinated and don't feed honey to young children.  I am also a huge believer in the mysterious but effective benefits of chicken soup.  My son had a sore throat the other day, and I propmly made a homemade batch with organic chicken stock, mixed vegetables, garlic, chicken pieces  and some egg noodles for interest.  I always simmer it with a stick of rosemary for fragrance.  He ate 2 bowls!

4.  Chloresteptic spray:  Use this or throat lozenges for effective relief for throat pain.

5.  Warm Salt H2O:  It can be soothing and kill bacteria in your throat.

**6. Rest:  Rest allows your body to work hard against the virus.  The accepted rule about workout during a cold/flu is that if you are severely sick, rest.  If it's jsut a head cold, your okay to work out if your not feeling run down.  If it's in your chest and lungs, do not workout till your symptoms subside.

Sunday- 10/09/11:  Exercise Diary


DVD-Pliometric tape- 55 min

Sunday-10/09/11: Food Diary:

 Breakfast-

1 cup egg whites ( 120 cal) 

1/2 cup Nonfat yogurt, 1/8 cup blueberries,1 scoop whey protein(205 cal)

A.M. Snack-

1 apple (60 cal)

8 dry roasted, no salt almonds (80 cal)

1 cup + non-fat cottage cheese (100 cal)

Lunch- 

4 oz.Tilapia(90 cal)

Salad- 2 cups spinach, 4 cherry tomatoes,cucumber, zucchini, 1/8 cup black beans- organic (120 cal.)

lemonaid (129 cal)

3 oz quinoa ( 15o cal)

 Dinner- 

5 oz Ahi Tuna( 120 cal) 

wasabi sauce(1/8 tsp wasabi paste, 3 tbls non-fat vanilla yogurt (70 cal) 

1 cup Brown/wild rice (evoo, balsamic, mushrooms, onions)(280 cal )

1 cup green beans (30 cal)

1 cup caulliflower ( 40 cal)

Dessert-

1 cup 0%  fat Greek yogurt with Strawberries and sprinkle of low fat granola(120 cal)

2 oz dark chocolate squares ( 180 CAL)

TOTAL CALORIES-1774

 

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Paula's Healthy Living

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