10/14/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 11. October 2014 13:31


The numbers that a nurse/doctor explain to you  when they take your blood pressure can be confusing. Information is the key to understanding (my own personal quote) the mysteries of medicine.  http://www.nlm.nih.gov/medlineplus/highbloodpressure.html

The first number is called the systolic. It represents the pressure of blood against the walls of the arteries while the heart is contracting.

The second number is called diastolic. It represents the pressure when the heart is at rest. The American Heart Association recommends any number below 120 over 80 to be the best. If your number changes radically, consult your doctor.

Consistent exercise can reduce your resting systolic and diastolic numbers by a little.   This validates the important of exercise for good health.

A clean eating diet will help achieve a healthier body weight, which will help when trying to control unhealthy blood pressure.

Know your numbers and monitor them periodically.  Find a physician on the homepage of Yourcity.MD for a referral name and number.  Your best health is the most important!

 Friday 10/14/11 Workout Diary-

recumbent bike- 30 minutes

strength train- triceps

lying overhead dumbbell press- 12 lb

oblique crunch on a stability ball (20 reps)

one arm overhead dumbbell extension- seated 20 lb

prisoner squat

one arm overhead triceps extension- 12 lb

single arm triceps kickback- 10 lb

dumbbell crunch on stability ball- 5 lb


Friday 10/14/11 Food Diary:


Organic steel cut oats (150 cal)

1 small banana (90 cal)

1 cup egg whites (120 cal)

A.M. Snack

1/2 cup non fat cottage cheese (80 cal)

1/2 cup non fat Greek yogurt ( 55 cal)

3/4 cup mixed berries (40 cal)


4 oz organic chicken, grilled( 187 cal)

salad- 2 cups organic spinach, 1/4 cup garbanzo beans, 1/4 cup broccoli, 1/4 cup beets, 2 tbls edamame(thawed), 1 tbls sunflower seeds (110 cal)

3 oz adamame (120 cal)

P.M. Snack-

whole wheat tortilla, 2 wedges, low calorie Laughing Cow cheese(160 cal)


4 oz Salmon (130 cal)

1 cup steamed broccoli, squirt of lemon (26 cal)

1/2 cup brown rice/peas/ onions (160 cal)

9pm food-

Frozen dark chocolate covered banana, sprinkle of sliced almonds- homemade (220 cal)


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