06/27/15- Paula's Eating/Exercise Journal : Monday

by Paula (Clean Eating Expert) 28. June 2014 20:12

paula b.

Inflammation and its long-term side effects are something I've been investigating  because of the issues that I've been experiencing with my shoulder joint stress and the bursitis in my elbow. According to Jonny Bowden, PhD and board-certified nutritionist, there is inflammation that hurts and the kind that can kill.

The pain I've been experiencing is considered 'acute'. This means it can be relieved with an anti-inflammatory drug. 'Chronic' inflammation is not associated with a pain so its harder to recognize but can be deadly. It seems to play a part in every major degenerative disease such as cancer, heart disease, diabetes, and Alzheimers. It causes damage to arteries which is why it is associated with heart disease.

Inflammation is also associated with obesity. The fat cells marked in conjunction with obesity release "inflammation cytokines". That causes inflammation around organs in obese patients. This causes additional stress on those organs.  Try moving your eating plan to a clean eating plan (details can be seen on the author page of my profile).

Consult your physician to discuss remedies for your type of inflammation. If inflammation is caused by over-use, rest that joint where possible.

Reduce stress and search out meditation techniques to try and manage stress, which can create inflammation.

Tip of the day:  Don't eat in front of the television.  It leads to 'mindless' eating, and you may end up consuming more calories because you didn't hear the signals that you were full from your stomach. Try and create a leisurely atmosphere when you eat ( especially dinner).  Enjoy the smells, texture and presentation of your food.

06/27/11- Monday Exercise Diary:

speed walk on the street - 55 minutes

06/27/11-Monday Food Diary:

7:00-1 cup egg whites, handful of spinach (130 cal)

2 pieces Bread (low-carb,whole wheat, I'm using Ezekial bread which is gluten free and can be found in the organic freezer section) (160 cal)

11 a.m.-protein shake + 1/2 cup pasturized egg whites (210 cal)

2 p.m.-.3 oz mahi mahi, pan seared, spices and butter flavored non- stick spray ( 90 cal)

8 oz greens (red sweet pepper, brocolli, asparagus, cherry tomatoes, purple cabbage sauted in apple cider vinegar) (88 cal)

3 oz brown rice (105 cal)

6:30 pm-

4 oz baked chicken (155 cal)

8 oz organic spinach, organic mixed greensbrocolli slaw, purple cabbage, tomato, mushrooms (145 cal)

3 oz quinoa, cooked with no salt chicken boullion and spices (155 cal)


3 oz chicken breast ( 141 cal)

3 oz brown quinoa ( 120 cal)

8 oz. green vegetables, assorted (88 cal)

homemade popcorn(90 cal)


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