01/15/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 13. January 2015 14:35

 I talk a lot about sunscreen because it is pivotal in the prevention of skin cancer. The important factor with sunscreen is how well it protects you from UVA and UVB rays, which are linked to skin cancer. The SPF number represents the protection from UVB rays. Most experts feel that 30 SPF provides enough protection for most people. You can find numbers up to 100 now, but there are regulations in the works to qualify if these numbers actually represent higher protection or just higher cost.

There are sunscreens in creams, lotions, sprays, and sticks. There are products labeled waterproof, sweat proof, sport, and all day. The reality is that sunscreen needs to be reapplied every 2 hours and after you swim (even if it says waterproof).

When applying the product of your choice, you need to apply enough product. Use at least two tablespoons of lotion, but certainly apply enough to generously cover and soak in. If you prefer the spray, really coat and watch the edge lines (side of arms, neck, etc.).

It is best to apply sunscreen15-30 minutes before you go outside. For added protection, utilize swim shirts or hats made with sun-resistant fabrics, and choose to stay out of the sun at the hottest times of day (11-2 pm).

Make sure that you use sunscreen even in the winter months.  Don’t fall into a false assumption that UVA and UVB rays aren’t carcinogenic if you’re not wearing a swim suit!

Tip of the Day:

Utilize a food/exercise diary if you want to see rapid changes in your shape and energy level. Writing things down adds a sense of accountability, and helps you tract progress and problems. I make mine myself, but you can find products for i-phones, on-line and in bookstores. Try it at least briefly. I use mine every day and it works for me!


 1/12/12-Thursday  Workout Diary:

Strength Training- Biceps/shoulders

3 way biceps curl- 26lb bar

biceps curl in plie- 12 lb

hammer curl- 12 lb

seated concentrated curl- 12 lb

sanding shoulder raise-12 lb

incline zottman curl- 8lb

plie shoulder push-8lb

standing dumbbell hammer curl- 8lb

 01/12/12- Thursday Food Diary:


1 apple (57 cal)

Whey protein shake (150 cal)

1/2 cup pasturized egg whites (125 cal)

whole wheat, low calorie english muffin, 2 tbls no-sugar added jam (140 cal)

A.M. Snack-

low-carb, whole wheat tortilla, 1 tbls hummus (210 cal)


salad- 8 oz. mixed greens(1/2 red sweet pepper, 1/2 cup broccoli, asparagus, pea pods) (88 cal)

1 tbls black beans (80 cal)


1 glass Merlot (100 cal)

5 oz Halibut, steamed in apple cider vinegar  with parchment in a 400 degree oven(140 cal)

1/2 cup baked butternut squash, curry powder, stevia,1/4 cup low-salt chicken broth, 1/2 tsp EVOO (145 cal)

1/2 cup wild rice (cooked in no salt chix boullion), shitake mushrooms, carrot bits (260 cal)


4 oz non-fat frozen yogurt (70 cal)

1 apple (57 cal)


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Paula's Healthy Living

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