05/24/15- Paula's healthy Living Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 25. May 2015 05:53

Utilizing a foam roller is a great way to keep your muscles lengthened, and relaxed.

Regular exercise can leave you feeling tight, especially in the morning.  Stretching and foam rolling works out that tightness.  They also remove soreness-causing chemicals from the areas you work on, while supplying the tissue with fresh blood, oxygen and nutrients to help your body with the repair process.  During that ‘repair time’, muscle is being built.

You can use a foam roller on your hamstrings, calves, glutes, back, arms, quads, upper back and shoulders.

You can find foam rollers at sport stores, online and at pre-owned sport equipment stores such as Play It Again Sports. 

Another manner of repair on muscles is icing the area.  It can help blunt the inflammation response.  Use the ice on top of the muscle for 20 minutes (be sure not to burn your skin by placing ice packs directly on without protection by a thin towel or paper towel.

Make sure that you are drinking enough water throughout your day which will also help flush the toxins from your muscle areas.  Also make sure your eating enough clean protein to help in the building of your muscles. 

Stretching, icing and hydration can help you stay on-track with your exercise goals, and reach your full potential.


Thursday 05/02421- Workout Diary:

foam rolling/stretching- 20 minutes

Pure Barre class- 55 min

Thursday 05/24/12 - Food Diary:


1 cup egg whites, with spinach (125 cal.)

2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non-fat cottage cheese (160 cal.)

1/2 cup of bluberries(30 cal.)

Lunch- restaurant- approximate value

portabello burger with no top bun, dijon mustard, tomato, lettuce- (300 cal.)

saute brocollini (30 cal.)

1 cup of gazpachio (70 cal)

P.M. Snack-

1/2 apple( 40 cal.)

12 almonds,sesame seeds, pumpkin seeds,  roasted, no salt ( 125 cal.)


5 oz Marintaed flank steak ( low sodium tariake) (210 cal.)

1/2 cup Roasted yellow beets, scallion, garlic, EVOO ( 90 cal.)

1/2 cup quieno with peas ( 175 cal.)


1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)

Homemade popcorn ( 90 cal)


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Paula's Healthy Living

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