07/22/15- Paula's Healthy Living Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 22. July 2015 05:24

Stretching and mobility is key to keeping your flexibility as you age.  Actively working to keep that mobility also helps keep long, strong muscles. 

If you don’t use it, you lose it!’  This fact is true whether you are 11 or 70 years old.  The reality is that you have to work at it.  Use a foam roller, and set aside time for stretching or yoga.

Find pictures if these stretches' in books on the web:

-plié reach

-fold over

-sun salutation


-down dog

-down dog with leg extension

-shoulder stretch

-triceps stretch

-V seated, single-leg reach

-Upward dog

-neck stretch (be careful not to overextend your muscles and end up with a neck pull)

-twist and stretch

You will feel energized with increased blood circulation if you stretch at the beginning of your day.

*Be sure to include deep, full breaths while stretching


Sunday 07/21/12- Workout-:


stretch tape- 30 minutes

walk in a nature preserve with the children (70 minutes)

jumping on trampoline with kids (20 minutes) HUGE cardio burn!

Sunday 07/21/12- Food Diary:


3 -3 inch pancakes made with almond flour, protein powder, nonfat milk and 1/4 cup whole wheat pancake mix (150 cal) *Sunday is our family-made pancake day. Fun!

1 piece low-salt bacon (90 cal)

bowl of mixed fruit of cantelope, strawberries, banana (70 cal)

A.M. Snack :

whole wheat pita chips (homemade) with Tahini dip *(190 cal)


4 oz chicken (187 cal)

2 pieces Ezekial bread for sandwich, whole grain yellow mustard (180 cal)

1/4 cup rinsed organic no-salt black beans, cut fresh corn, spices, cherry tomato, apple cider vinegar (190 cal)

P.M. Snack-

pear ( 57 cal)

1/2 cup non-fat cottage cheese ( 70 cal)


corn/whole wheat tortillas with grilled vegetables, brown rice(recipe from Eating Well Magazine) (430 cal)


8 oz. 0% Greek yogurt (130cal) Mix all these 3 ingredients

banana (90 cal)

shaved dark chocolate, roasted pecans (50 cal)


*Tahini Dip:

in a blender add-

1 1/4 cup adamame

1/4 cup tahini

juice of 1/2 lemon

2 tbsp EVOO

1/2 tsp each-sea salt, black pepper

1/2 cup chopped cilantro

1 clove chopped garlic



Tags: , , , ,

Paula's Healthy Living

Comments are closed

Copyright © 2004-2021 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions