01/31/12- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 1. February 2012 19:32

 

I received a brochure from my health insurance company. It was a glossy magazine with articles and statistics in it. (I wish they would lower my premiums instead of doing a glamour magazine look-alike brochure…but not likely). In the information they stated that colorectal cancer is the third-most-common diagnosed cancer in both men and women across the United States. http://www.cincinnati.md/oh/cincinnati/con-article/661143/colon%20caner%20statistics/too_few_americans_getting_screened_for_common_cancers_cdc.htm .

According to the American Cancer Society (ACS), colorectal cancer is preventable. ACS says that moderate to vigorous activity five or more days per week is an effective risk reducer. Avoiding processed or red meats are recommended, possibly because of all the chemicals that are added to create shelf life (especially for processed lunch meats). Try adding more fruits and vegetables, and high fiber foods to your diet, as we talk about regularly here on my blog. http://www.cincinnati.md/oh/cincinnati/con-article/658778/colon%20caner%20statistics/high-fiber_diet_may_help_thwart_colon_cancer.htm . Studies show that consumption of brassica vegetables like broccoli, kale, cauliflower, turnips and cabbage, appear  to reduce the risk of cancer in the upper colon, while both total fruit and vegetable intake (and total vegetable intake alone) reduced the risk of cancer in the lower colon, according to Journal of the American Dietetic Association.

They also found that eating more apples and dark, yellow vegetables was linked with a significantly reduced risk of lower colon cancer.

The ACS’ best recommendation for the best defense against colorectal cancer is to receive regular screenings (especially if you have a family history of this or other cancers). Work together with your physician about which screening tests to utilize and at what age to begin those diagnostics. Information is your strongest defense!

 

Friday 01/31/12:Workout Diary-

Workout tape DVD- legs and back

balance lunges-back legs on a bench- 25 reps

calf raises-25 reps, 10 lb

reverse grip back pulls-20 reps

super skaters-25 reps

wall squats- 90 seconds

step back lunges-8lb, 15 reps

alternating side lunges- 8lb, 15 reps

single leg squats- 90 seconds,

switch grip pull ups- bands over door- 20 reps

way lunges- side, 45 degree angle, forward

lunges on tip toes- 20 reps

back pull- 2 tubes attached in door- 20 reps

deep squat lunge walk- 4 swteps forward, 4 steps back- 45 seconds

close grip-overhand back pulls- 20 reps

speed squats with one foot on tip toe- 20 reps each side

Friday 01/31/2Food Diary:

Breakfast-

1/8 cup rasberries, 8 oz 0% Greek yogurt (105 cal)

1 cup high protein breakfast cereal (160 cal)

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

A.M. Snack-

Whey protein shake, 1/4 cup pasturized egg whites (151 cal)

Lunch

4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce, 2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil. [ Use the Boston lettuce like wraps] (235 cal)

P.M. Snack-

1 cup non-fat cotage cheese with strawberries and sprinkle of home roasted pecans (150 cal)

Dinner-

5 oz. Scate [fish], baked with lemon (260 cal)

1 cup steamed brocolli, 7 asparagus spears (90 cal)

3/4 cup quinoa (100 cal)

Dessert-

Homemade popcorn, with spray butter substitute(110 cal)

TOTAL CALORIES- 1681

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Paula's Healthy Living

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