07/15/15- Paula's Eating/Exercise Journal : Monday

by Paula (Clean Eating Expert) 12. July 2014 06:26

I talk a lot about sunscreen because it is pivotal in the prevention of skin cancer. The important factor with sunscreen is how well it protects you from UVA and UVB rays, which are linked to skin cancer. The SPF number represents the protection from UVB rays. Most experts feel that 30 SPF provides enough protection for most people. You can find numbers up to 100 now, but there are regulations in the works to qualify if these numbers actually represent higher protection or just higher cost.

There are sunscreens in creams, lotions, sprays, and sticks. There are products labeled waterproof, sweat proof, sport, and all day. The reality is that sunscreen needs to be reapplied every 2 hours and after you swim (even if it says waterproof).

 When applying the product of your choice, you need to apply enough product! Use at least two tablespoons of lotion,  but certainly apply enough to generously cover and soak in. If you prefer the spray, really coat and watch the edge lines (side of arms, neck, etc).

It is best to apply sunscreen15-30 minutes before you go outside. For added protection, utilize swim shirts or hats made with sun-resistant fabrics, and choose to stay out of the sun at the hottest times of day (11-2 pm).

Tip of the Day:

Utilize a food/exercise diary if you want to see rapid changes in your shape and energy level. Writing things down adds a sense of accountability, and helps you tract progress and problems. I make mine myself, but you can find products for i-phones, on-line and in bookstores. Try it at least briefly. I use mine every day and it works for me!

Monday 07/11/11 Workout Diary-

Walk 3.4 miles on street- 55 min

strength train- triceps/back

lying overhead dumbbell press- 12 lb

behind the back, triceps kickback- 26 lb bar(20 reps)

High back pull (2 medium tubes attached to door frame)

one arm overhead dumbbell extension- seated 20 lb

lawnmowers- 20lb dumbbell

standing triceps pushdown- 2 bands

low- back pull (2 medium tubes with toggle in low section of door frame)

one arm overhead triceps extension- 12 lb

single arm triceps kickback- 10 lb

dumbbell crunch on stability ball- 10 lb flexible ball

Monday 07/11/11 Food Diary:


2 oz Organic steel cut oats (187 cal)

1 banana (90 cal)

1 cup egg whites (120 cal)

A.M. Snack

8 oz 0 % Greek yogurt (90 cal)

1/2 cup non fat cottage cheese ( 55 cal)

3/4 cup mixed berries (40 cal)


5.3 oz chicken( 210 cal)

salad- 2 cups organic spinach, 12 oz. fat free feta, 1/4 cup broccoli, 1/4 cup beets, 1 whole artichoke heart, 2 tbls edamame(thawed), 1 tbls sunflower seeds (110 cal)

P.M. Snack-

1 hard boiled egg cut onto whole wheat crackers (210 cal)


5 oz scallops, drizzled with balsamic glaze (145 cal)

1 cup steamed broccoli (26 cal)

1 cup brown rice/peas/ carrots ( 260 cal)


non-fat chocolate pudding (60 cal)

homemade popcorn (90 cal)


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Paula's Healthy Living

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