01/17/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 18. January 2015 16:40


Deep tissue sports massage is a beneficial element of exercise, though I know it feels like an extravagance.

There  are a lot of health benefits of massage.

 1) I’m always REALLY HAPPY when I leave- super important

 2) It helps work out the tightness in my muscles and joints after weight training, cardio and small muscle movement classes

 3) it increases blood flow

4) It’s important to do something for yourself.   You give of yourself all week to your job, school, kids, significant others, community…why not do something nice for yourself. You can skip your daily expensive coffee drink or lunch out (and pack from home), and put that money into a jar.  When you have enough, you have a massage which is waay better than padding your rear end with lattes and frapachinos.  If you wait around for someone else to do it for you…it may be a long wait.

Ask friends for references. Internet sites such as Groupon or a variety of other savings sites offer periodic delas at 50%-60% savings.   Spa’s run daily specials and schools for medical massage often offer specials as well.

Do it for you- YOUR WORTH IT!

If you just can’t afford the splurge, try asking your spouse for 10 minutes of their time, or go to a resale sports store such as Play It Again Sports, and buy a foam roller.  Lay it on the floor and use your body weight to roll away your stress and sore muscles!

Tuesday 01/16/12- Workout Diary:

I was going to take a day off, but it actually warmed to 45 degrees ( a heat wave!) so I'm going for a walk on the street

Tuesday 01/16/12- Food Diary:


½ cup non fat cottage cheese(80 cal)

2 oz old fashioned oatmeal, 1 cup blueberries (210 cal)

1 cup egg whites(120 cal.)

A.M. Snack-

whey protein shake (125 cal.)


5oz organic chicken, whole wheat wrap, 2 tbls. chick peas, 1/4 cup chopped cherry tomato, spinach, 2 tbls 0 % Greek yogurt ( instead of sour cream)(310 cal.)

P.M. Snack-

2 oz soy nuts, almonds ( no salt)(140 cal.)


3/4 cup homemade vegetable soup with no salt/low calorie chicken broth(140 cal)


5 oz Chilean sea bass (I splashed with red wine vinegar, splash of EVOO, sealed in a piece of parchment paper with broccoli slaw, spinach, mushrooms and a dash of no-salt seasoning*) ( 240 cal.)

½ cup cooked Quinoa (155 cal)

1/2 cup Brussels sprouts, scallions (40 cal.)


homemade popcorn (90 cal)



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Paula's Healthy Living

Comments (1) -

1/19/2015 8:55:38 PM #

I appreciate the support.  Keep writing in!

Comments are closed

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