01/30/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 31. January 2015 16:50

Cold & Flu:

Try as you may to avoid getting 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, you may still contract the virus.

The CDC states the difference between a cold and flu are:

The flu and the common cold are both respiratory illnesses but they are caused by different viruses. Because these two types of illnesses have similar flu-like symptoms, it can be difficult to tell the difference between them based on symptoms alone. In general, the flu is worse than the common cold, and symptoms such as fever, body aches, extreme tiredness, and dry cough are more common and intense. Colds are usually milder than the flu. People with colds are more likely to have a runny or stuffy nose. Colds generally do not result in serious health problems, such as pneumonia, bacterial infections, or hospitalizations.”  http://www.cdc.gov/flu/about/qa/coldflu.htm .

If your symptoms mirror influenza, contact your doctor, immediately. If you just have a cold, try to relieve your symptoms:

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 medications 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 affect your taste buds while using.

3. Herbal Tea: With honey...it just makes you feel better. Try decaffeinated and don't feed honey to young children.

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.

01/29/12- Monday Exercise Diary:

Pure Barre class- 55 minutes

Back/biceps DVD- 45 minutes

01/29/12- Monday Food Diary:

7:00-1 cup egg whites (120 cal)

2 pieces bread (whole wheat, I'm using Ezekial bread from the organic freezer section. It has no glutens, and low sugar and salt) (160 cal)

2 tbls organic almond butter (190 cal)

banana (90 cal)

11 a.m.- protein shake (160 cal)

2 p.m.-5 oz. roast chix (176 cal)

3 oz sweet potatoes ( baked) (115 cal)

8 oz green vegetables ( raw or steamed)(88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

6 p.m. Roast vegetable bake-(340 cal)*

1/2 tsp Uda's or flax oil ( 65 cal)

1 cup 0% Greek yogurt, 1/4 cup Kashi Berry Crisp ( 188 cal)



* Roast Vegetable Bake

2 pieces Ezekial Bread toasted

2 oz chicken breast

1 cup roasted zuchinni, mushrooms, yellow squash, spinach, onions, garlic, 1/2 teaspoon of Mrs. Dash Carribbean spices, or whatever flavor you love.  You could try fresh, chopped Rosemary, cilantro, thyme or cajun spices

2 oz fat free feta

-Turn oven on to 375 degrees

-Toast bread.  Put bread onto foil lined baking sheet.  Place vegetable/cheese mix onto top of bread

-Bake for 8 minutes

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Paula's Healthy Living

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