06/12/15- Paula's Healthy Living Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 10. June 2015 06:16

Make sure you are protected when you’re in the sun from burning rays.  The best way to ensure your protection is with a ‘multi-level’ approach.

You should pick a sunscreen that guards you from ultraviolet A and ultraviolet B rays, even after exposure to water.   Product costs do not signify a better product necessarily.  What is really important is how well it protects you from UVA and UVB rays, which are linked to skin cancer.


http://www.cincinnati.md/oh/cincinnati/con-article/664654/sunscreen/many_young_adu lts_at_risk_of_skin_cancer_cdc.htm

According to most experts, the SPF number (which protects against UVB rays) of 30 is enough protection for most people.

You should re-apply every 2 hours and again after you swim or sweat.  Be careful to avoid your clothing or swim suit when applying because many products will stain.

When applying spray sunscreens, don’t spray into your face and eyes.  Also, make sure you apply evenly.  When using lotion sunscreen, make sure you are using at least 2 tablespoons of product to utilize the active ingredients in the screen.

Pregnant women and small children should limit their sun exposure and use products that contain retinoid.  http://www.cincinnati.md/oh/cincinnati/con-article/663569/sunscreen/even_young_teens_show_signs_of_sun_damage.htm

Sun-protective clothing (swim shirts, sun glasses, hats) and umbrella’s provide great protection in addition to sunscreen.  Try to limit your exposure between the hours of 10am and 2pm.

Everyone needs to understand that the dangers of skin cancer are very real.  Precautions need to be taken.

06/09/12- Saturday Workout Diary:

bike, out doors - 60 minutes, 15.12 miles

06/09/12- Saturday Food Diary:


Organic steel cut oats, 2 tbls blueberries (165 cal)

1 cup egg whites (120 cal)

A.M. Snack-

whey protein shake with 1/2 cup pasteurized egg whites (190 cal)

yellow sweet pepper (26 cal)


5 oz. baked cod (80 cal)

Salad,2 cups organic spinach, 2 tbls wheat berries, 3 asparagus, 1/4 cup broccoli slaw, 1 orange sweet pepper, 2 tbls white beans (130 cal)

P.M. Snack-

3.5 oz chicken (155 cal)

Dinner- restaurant (approx. calories)

4 scallops over pumpkin puree' (265 cal)

wilted purple cabbage with vinegar dressing over (121 cal)

mashed parsnips (70 cal)

1 whole wheat baguette, olive oil, balsamic vinegar ( 130 cal)

1 glass Shiraz (100 cal)


homemade popcorn (90 cal)



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Paula's Healthy Living

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