11/29/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 30. November 2013 07:32

I want to explain the numbers that a nurse/doctor tell you about when they take your blood pressure.  Information is the key to understanding (my own personal quote).

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. 

Know your numbers and monitor them periodically.


Monday 11/29/10 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

pilaties reformer class- 55 minutes


Tuesday 11/29/10 Food Diary:


Organic steel cut oats (150 cal)

1 small banana (90 cal)

 cup egg whites (120 cal)

A.M. Snack

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

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

3/4 cup mixed berries (40 cal)


4 oz  organic chicken( 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)

 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-

1 cup organic spinach, 1/2 cup zuchinni, shredded carotts (120 cal)


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Paula's Healthy Living

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