3/01/13-Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 1. March 2013 20:09


In the February 2010 Fitness Rx magazine, they quoted the World Health Organization as elevating tanning beds to carcinogenic from probably carcinogenic status.  Research has found the risk of melanoma (most deadly form of skin cancer), increased 75 % in people who started using tanning beds before age 30.


So many young people go to tanning salons to get a “base tan” before spring break.  A safer alternative is spray tanning.  It gives a healthy glow, with out increasing your risk of skin cancer.


Getting into the sun in a limited time frame, during the early morning or late afternoon, for the benefits of absorbing vitamin D, is beneficial (but keep the time limited to 10-15 minutes, because you don’t absorb vitamin D through sunscreen, but the sunscreen protects you from skin cancer).



 Monday 3/01 Workout-

Spinning class- 6 0 minutes,19.25 miles

sledding with the kids 

Strength- chest/triceps(12 reps X 3 sets)

chest press- E-Z bar + 29 lb

triceps kickback on Bosu- 10 lb

lying overhead dumbbell press- 12 lb

incline dumbbell flye- 15lb

single dumbbell chest on incline bench- 25 lb

standing triceps extention- 2 bands


Monday 3/01 Food Diary:


grapefruit (40 cal)

1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (170 cal)

A.M.  Snack-

5 organic roasted no-salt almonds (46 cal)

1 cup egg whites, 1 cup spinach, 1/3 cup squash (120 cal)

whole wheat toast, 1 tbls no-sugar added jam (80 cal) 


3 3/8 orange roughy (110 cal)

Salad- organic spinach, 2 tbls adamame, beets, 1/2 yellow sweet pepper (80 cal)

 P.M. Snack-

small apple (47 cal)

grapefruit (40 cal)

Dinner- family dinner

2 oz baked cod  (48 cal)

1 baked chicken leg (40 cal)

mixed wild/brown rice (140 cal)


carrot cake birthday cake( 200 cal)


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Paula's Healthy Living

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