07/07/15- Paula's Healthy Living Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 8. July 2015 09:45

With the record heat indexes that we saw across the United States over the last several weeks, staying cool is very important to your continued healthy living.  There are some options available to help control the temperature within your home, and when you are out and about:

-Close your shades when you’re gone.  This is especially important with a Western sky exposure during the afternoon.  This can reduce the heat exposure within your home, and help reduce your air conditioning costs.

-Raise the temperature of your air conditioning by 2 degrees if you are going to be gone at work all day.

-Air conditioners are the only device that will reduce the temperature and humidity within your home, but ceiling fans can mix the air when you are in that room (wind chill effect).  Make sure that the filters are clean and vacuuming the cooling coils regularly will keep your air conditioning unit working most efficiently. 

-If you can’t afford air conditioning try to save for a room unit for the most used room or your bedroom in your home.  Use your house fan or a bathroom exhaust fan to help circulate the air  or put a box fan unit in a window when your home to increase circulation, but be mindful that they may compromise the security of your home when you’re not home.

-If the heat index reaches the alarming levels that it has recently, and you don’t have air conditioning, consider going to a community sponsored ‘cooling facility’. 

-Stay hydrated!  Prevent heat stroke

***Check on older relatives and neighbors, and pets regularly.  Make sure adequate water is available.  Heat stroke can kill people and pets quickly, especially the elderly. http://www.cincinnati.md/oh/cincinnati/con-article/655029/heat%20stroke/elderly_at_greater_risk_for_heat_stroke_experts_warn.htm

Signs of heat stroke are a lack of sweating, chills, headache and lack of thirst. http://www.cincinnati.md/oh/cincinnati/con-article/665929/symptoms%20of%20heat%20stroke/as_heat_builds_take_steps_to_protect_yourself.htm . Take it seriously and be careful!

 

07/07/12- Workout Diary:

Foam roller stretching/lengthening- 30 min

Bike ride on the street- 11.2 miles, 55 minutes

 

07/07/12- Food Diary:

Breakfast-

Apple (57 cal)

2 pieces Ezekial toast, (160 cal)

1 cup egg whites, 1 cup spinach, broccoli slaw (105 cal)

A.M. Snack-

Grapefruit (40cal)

Whey protein shake, plus ½ cup pasteurized egg whites (190 cal)

Lunch-

Light wrap with whole grain, low-carb wrap,1 tbls mango salsa, sweet red pepper and the ingredients below (138 cal)

3 oz. brown rice (105 cal)

2 ¾ shrimp (80 cal)

P.M. Snack-

1 apple (57 cal)

Homemade popcorn (90 cal)

1 oz. 70% cocoa dark chocolate (90 cal)

Dinner-

3 oz Chillian Sea Bass, with a light lemon sauce that I made up( 260 cal)

Half acorn squash (90 cal)

3oz. green beans, sauté with EVOO, sliced no-salt almonds (110 cal)

Whole wheat baguette (120 cal)

TOTAL CALORIES-1687

Tags: , , ,

Paula's Healthy Living

Comments are closed


Copyright © 2004-2017 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions