7/26/12 - Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 27. July 2012 08:00

I hope that you are enjoying your week and that your training and clean eating are on track ( and that you are beginning to feel and see the results you wanted).

I wanted to educate you all about how important it is to wear sunscreen if your exercising outdoors.  When I was 5 months months pregnant with my 3rd child ( I was 39 years old), I went to the dermatologist with my daughter for our annual appointment.  A suspicious mole was found on my ribcage, and the Dermatologist (with a major local doctors group) asked me to have it removed by a plastic surgeon.  During the consultation with that plastic surgeon, he asked me "Did I have any cuts/sores on my body that just wouldn't seem to heal?"  I said, "Funny you should ask.  I touched the top of my ear with a curling iron 2 years ago.  It heals, then opens periodically."  He looked at it and scheduled surgery the next day.  There I was, lying on this operating table, my huge belly sticking up, scared out of my wits (cancer runs huge in my family).  I had a spot of basal cell skin cancer removed and repair surgery done to the top arch of my ear.  If it had been left unattended, it could have eaten through the cartilage of my ear.  [Look for additional info on basal cell cancer by clicking on this link, or by going to the One Click Relief Center on our homepage and looking at the 10 other articles provided on this subject.]  Thank goodness it wasn't melanoma.  Thank goodness my surgeon asked me that question (my dermatologist NEVER did- I subsequently found a new dermatologist). 

So don't think it can't happen to you.  It can.  Take precautions. Get regular checkups (especially if you are fair skinned).  Enjoy life, but be careful and smart!

Sunday 7/26 Workout:

Walk on the street- 8.21 miles, 75 minutes

Sunday 7/26 Food Diary:


1/2 serving Egg dish casserole * (60 cal.)

Whole wheat English muffin, 1 tbls low sugar, low calorie jelly ( found in diabetic aisles at grocery) (105 cal.)

1/2 cup mixed berries, 1/2 cup non fat vanilla yogurt ( 65 cal)

A.M. Snack-

Apple(67 cal.)


3 oz Ahi tuna steak, with roasted sesame seeds ( see ---- for that recipe) ( 166 cal.)

Salad- 1 cup spinach, 1/2 sweet red pepper, 1/2 red tomato, 1/4 garbanzo beans, sliver of fat free feta cheese( 60 cal.)

P.M. Snack-

2 plums ( 60 cal.)

Homemade popcorn ( 100 cal.)


5 oz. salmon- (300 cal.)

Salad- 1 sweet red pepper, 1 yellow tomato, 1/2 cup thaws edamame, 1 cup romaine lettuce (120 cal.)

2 glasses wine ( 200cal.)


Zone bar, chocolate (190 cal.)



*Egg Dish Casserole- originally seen in Oxygen magazine. I altered a bit-

Makes 6 servings, ready in 70 minutes, calorie per serving- 128, total fat 2.5 g.

1 cup egg whites
1/2 tsp. Black pepper
16 oz. fresh spinach
1/2 cup diced onion (vidalia if you can get them)
1 1/2 cup diced cauliflower florets
1/2 cup diced mushrooms
1 tsp. olive oil ( or EVOO)
pinch of sea salt
8 oz non-fat cottage cheese
8 oz Fit and Lively non fat vanilla yogurt (or plain greek yogurt)
1/2 cup crumbled non fat feta (or low calorie cheddar cheese)
1 tbls. chopped fresh rosemary
1/8 cup asiago/ romano blend cheese ( optional)
Turn on oven to 350 degrees.  Coat glass or ceramic 8X8 " dish coated with butter flavored cooking spray.  Pour in egg whites and pepper.  Sauté onions, cauliflower, mushrooms in a non-stick pan with oil.  Add to egg whites when cooled.  Add cottage cheese, yogurt, feta.  Stir till blended in the cooking dish.  Sprinkle asiago on top.  Bake for 45 min.  If prefer a golden color on top, put under broiler, watching till desired color is achieved.  Enjoy!

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Paula's Healthy Living

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