04/21/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 22. April 2014 08:52




Our schedules can become so full with demands from work, school, family and community that you can feel run down.  Many people attribute the fatigue to a lack of vitamin D, because in many parts of the country, it’s still too cold outside to be outside a lot.  The sun is a great source of vitamin D as long as it is only for about 15 minutes.  Otherwise, you need to be wearing sunscreen to prevent skin cancer.

There are several other possible sources for a lack of energy:

1.You could be iron deficient. This can happen for women who are of child-bearing age, but also as women approach menopause.  If you tire easily, feel lethargic, look pale, have shortness of breath or feel untypically cold.  See your doctor to have a simple test done to check your iron levels.

2. You could have a thyroid imbalance.  This is a common reason for fatigue and many cases go undiagnosed.  Symptoms can be feeling run down, muscle ache, weight gain, or difficulty losing weight, hair loss, dry skin, or irritability( http://www.cincinnati.md/articlepage_cn.aspx?cn-documentid=646372&query=thyroid imbalance&s=1&cat=con ).  Again, your physician can run a test to check.

3. Sleep apnea could be making you nod off at odd times and is often signaled by intense snoring, stopping breathing for short periods of time while you sleep.  (http://www.nlm.nih.gov/medlineplus/sleepapnea.html ).  The test for this is more involved, but treatment could save your life. 

Bottom line is that if you don’t feel like your old-self, your dragging, or can’t catch up on your rest, ask your physician or nurse practitioner to run tests.  Go to the homepage and read articles on different ideas of what it could be.




Thursday 04/21/11- Workout Diary:

DVD workout tape- back/biceps- 55 minutes

Pilates- reformer class- 55 min

Thursday 04/21/11 - Food Diary:







Homemade popcorn ( 90 cal)


1 cup egg whites, with spinach (125 cal.)

2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non fat cottage cheese (160 cal.)

1/2 cup of bluberries(30 cal.)


Portabello burger with no top bun, yellow mustard, tomato, lettuce- (300 cal.)

Sweet potato fries with apple dipping sauce ( 200 cal.)

P.M. Snack-

1/2 apple( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)


5 oz Marintaed pork chop ( low sodium tariake) (210 cal.)

1/2 cup Roasted yellow beet,scallion, garlic, EVOO ( 90 cal.)

1/2 cup quieno with pea pods ( 175 cal.)


1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)



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Paula's Healthy Living

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