05/27/11- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 28. May 2011 08:42

Paula B.

 

Sunscreen Part 1:

I am so glad the weather is getting warmer.  I can swim with my kids, play on the trampoline and get out for bike rides.  It also allows for more opportunities to take in some vitamin D from the sun, which helps my mood.  BUT, be mindful that although vitamin D does not get absorbed through sunscreen, UV rays expose you to increase chances to get melanoma, a form of skin cancer.  http://www.nlm.nih.gov/medlineplus/melanoma.html .

You can be exposed to skin cancer risks from HPV (human papillama virus), a sexually transmitted disease.  According to a study in the 2010 issue of the British Medical Journal, 50% of people who contract HPV have been linked to cases of squamous cell carcinoma.

Extreme sun exposure can increase your risk according to the American Cancer society.  This includes sun burn and exposure to sun at high altitudes.

A weakened -immune system can make you more sensitive to the sun.

Prednisone

A-typical moles can be benign or malignant melanoma.  Check yourself or see a dermatologist yearly if you have a family history (increases your risk for melanoma dramatically), have fair skin, or burn easily.  To see example pictures of concerning moles, visit the Skin Cancer Foundation website.

Tomorrow, we’ll talk about some effective means of prevention.  Your best health is at risk.

for asthma or certain antibiotics can make you burn more easily).  Ask your pharmacist if you get a new prescription.
Friday 5/27/11-Workout Diary:

Ab DVD- 15 minutes

Strength training- trainer

the game was start with15 reps, each side 4 sets grading up with weight

Concentrated biceps curls-

1)10lb, 2) 15lb for 10, 3)15lb for 10, 4) 17 1/2 lb for 10

chest press-

1)15lb, 2) 20lb for 10, 3) 25lb for 10, 4) 30 lb for 10

bench press-chest

1) 47lb bar, 2), 3), 4) same as 1

E-Z bar biceps curl-

1) 26lb bar for 15,m rest all the same

back on bosu with 10lb soft ball, touch behind head and in front by feet, 50 reps

cable low-chest fly-

1) 1 plate, 15 reps, all the rest the same

Hands to the heavens (abs) 15 reps, 4 sets

Friday 5/27/11-Food Diary:

Breakfast-

1 cup egg whites, 1/2 cup onions, zuchinni, 1 tbls fat free feta omlette (160 cal)

Whole wheat english muffin , butter flavor spray (no calorie)(100 cal)

A.M. Snack-

1/2 banana(45 cal)

Lunch-

Turkey sandwich on whole wheat with yellow mustard (230 cal)

Salad- spinach, 1/2 tomato, 1/2 red pepper, green beans (60 cal)

P.M. Snack-

Protein shake with 1/2 cup pasturized egg whites  (180 cal)

Dinner-

4 oz beef filet , grilled onions(290 cal)

1/3 cup brown rice, craisons, basil, sliced almonds, peas (230 cal)

12 small asparagus spears(40 cal)

Dessert-

1/2 cup no-fat cottage cheese, 1/4 cup non-fat yogurt, berries (140 cal)

1 york sugar free peppermint pattie ( 40 cal)

TOTAL CALORIES- 1701

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Paula's Healthy Living

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