05/19/15- Paula's Healthy Living Exercise/Eating Journal: Saturday

by Paula (Clean Eating Expert) 20. May 2015 19:39

Paula B.

With summer approaching, and the pool opening today, I am reminded what a great exercise swimming is!  All you need to remind you, even if you are a fit athlete, is to swim a lap of a pool.  You will feel winded and challenged!  Great for diversity in training, and it can easily be implemented into  interval-training challenge. 

Swimming is also an alternative exercise for people whose joints cannot stand weight-bearing exercise.  It is ideal for people with arthritis or hip or knee joints injuries. http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html .  In an article in The New York Times, Joel Stager, associate director of the department of kinesiology at Indian University stated that they found that “swimming helps to maintain higher brain functions, an important benefit given the aging of the population.”

Many people feel that if you swim regularly, the weight loss benefits don’t stay high, but many people feel that the overall toning is effective, and the mental health advantages of the quiet nature that swimming provides.   

It’s good to find an exercise form that challenges and pleases you because then you will be consistent and realize the health benefits from your exercise plan.

Saturday 05/19/12- Exercise Diary

stretch/mobility DVD- 55 minutes

swimming with my kids

Saturday 05/19/12 - Food Diary:


2 piece Ezekial whole grain, no gluten bread , egg sandwich with a whole egg, 1 tsp low-fat feta (285 cal.)

A.M. Snack-

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

1/2 cup of rasberries(30 cal.)


lo-carb wrap with 1/2 cup organic black beans (washed), 0 % Greek yogurt, mango salsa, 1 oz turkey, asparagus - (300 cal.)

1 whole sweet potato (100 cal.)

P.M. Snack-

1/2 apple( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)

1 small oatmeal raison/chocolate chip cookie (175 cal)


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

1 1/4 cup lentil and spinach soup- homemade ( 190 cal.)

sauteed  snap peas, 1/2 tsp sesame oil (good for digestion) ( 75 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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