07/27/15- Paula's Healthy Living Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 28. July 2015 14:44


If your summer plans include travelling, take some steps to assure you don’t abandon your fitness and health goals.

-There is a website called tourdefit.com, which will help you reserve a spot in workout classes across the US.  Also, check in with the concierge at your hotel in advance of your arrival to find out local deals on one week passes to local gyms that they recommend.  Many hotels provide printed walking trails maps so you will be safe.

-Take your medications in their original prescription bottles to avoid issues going through airport security.  Stressful security drama is not a good way to start your time-away.

-Take snacks with you for a healthier alternative to carb laden plane snacks.  Try string cheese, no-salt nuts, breakfast cereal in bags or pre-packaged oatmeal (just ask for attendant to give you hot water).

-Take small sized hand sanitizer to use before you eat, and to clean the seat-tray.

-Go to cleanplates.com to find healthy meals in Austin, New York, or Los Angelo’s.  If you’re in a different city, ask the hotel concierge to recommend restaurants for dietary restrictions such as low-salt, vegetarian, gluten-free or whatever you prefer.

-During your flight, make sure you stand and possibly stretch your legs up the aisle at least every 2 hours.  It’s great for circulation and deep vein thrombosis [   ].

-Try to get onto the time zone you’re arriving in as quickly as you can.  If the herbal drug, Melatonin is approved by your doctor and you have no drug-interaction issues, it helps some people relax enough to sleep when taking a very long plane ride, or when arriving at your destination at night.

-Drink water and avoid alcohol during your flight to avoid dehydration which can leave you feeling dizzy and tired when you hit the ground.

Pack light and use neutral color themed outfits.  Dragging heavy bags through an airport can wear you out for the onset of your adventure.

-Remember to pack reading and sunglasses, your camera with its charger and your phone charger.

-Stop your mail and newspaper to keep burglars from identifying your empty home as a target.

Vacations are so important to re-charge your energy and focus.  Try to stay active during your time off and enjoy treats with some level of moderation.  Most of all enjoy!


Friday 07/27/12 Workout Diary-

Pure Barre DVD- 50 min.

stretch tape- 30 min.

Friday 07/27/12- Food Diary:


1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach, 1/2 tsp. organic chia seeds (70 cal)

1 whole wheat waffle, sliced strawberries, 1 tbls organic almond butter (220 cal)

A.M. Snack-

1 cup pasturized egg whites,1/2 scoop whey protein shake mix (195 cal)


1 cup low sodium black beans (rinsed), 1 whole wheat, low-carb tortilla, brocolli slaw, 5 crunchy pea pods, 1/4 cup 0% Greek yogurt, spices (370 cal)

2 oz bison steak (90 cal)

sliced heirloom tomatoes (30 cal)

P.M. Snack-

8 oz non-fat cottage cheese, 2 cut prunes on top (140 cal)

Dinner- tapas restaurant

tuna tar-tar (360 cal)

stuffed potabello mushrooms ( split with someone) (180 cal)

1 glass Merlot (100 cal)


split a key-lime pie slice (190 cal)




Paula's Healthy Living

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