07/24/15- Paula's Healthy Living Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 25. July 2015 19:41

Vacation Injury Survival Essentials: Part 1-

When I went on my summer trip with my children, I took a 6’ X 8” ox full of different sized band aids, burn and scratch spray, bug bite pen, and aloe.  It came in handy several times.  But, since my return it got me thinking about ‘the essential’ medicine cabinet products to have on hand.  Based on some recommendations from a May, Wall Street Journal article.  They are:

1.       Headache- Advil, Tylenol, or aspirin are most widely used.  Advil and Motrin reduce pain by fighting inflammation, but they can cause stomach bleeding if used too frequently, or you have ulcers, liver, kidney damage or heart disease.  Aspirin has the benefit of preventing blood clots, which is why people with cardio-vascular disease often take it daily (with a doctor’s recommendation).  People with low-blood pressure, open wounds, or children with flu or chicken pox shouldn’t take aspirin.  Tylenol will relieve a headache, but can cause liver damage if you take regularly and you drink 3 or more alcoholic beverages per day.

2.       Sore Muscles-  

A) Motrin or Advil helps reduce inflammation.

B) Epsom Salt Baths are effective for relieving muscle strain, muscle pulls and can even be used for the relief of constipation.

C) Heat and ice can help with moderate pain.  Heat relaxes nerves that send pain signals to your brain. [ ] Cold numbs muscle strain.  Many experts recommend icing first on and off for 20 minutes, for 48 hours after an injury.  Other experts recommend alternating hot than cold.  You need to do what your body, or particular injury responds to.

D) Heat rubs such as Tiger Balm, Icy Hot and Thera-gesic are just a few of the popular products on the market.

E) For long-term pain, many people find relief from acupuncture, electro-stimulation, and massage.

F*) Don’t take old pain medications from other injuries.  They may be out of date, and may interfere with the level of pain you feel, which could allow a more serious injury to be camafloged , instead of addressed by a physician.  It is also a risk to children or children under 18 that are in your home.

Tomorrow we will address the rest of the recommendations so that you can be prepared should injury essentials be needed.


Wednesday 07/24/12:Workout Diary-


Pure Barre DVD- 50 min

walking set of steps with 10 lb dumbbells in hand

walking lunges holding 8 lb barbells- 3 sets 50 steps



07/24/12- Wednesday Eating Diary:

7 am- 4 egg whites, spinach, onions, chia seeds (130 cal)

2 oz. oatmeal, cinnamon ( dry weight) (221 cal)

11 am- protein shake, 1/4 cup strawberries (160 cal)

2 p.m.- 3 oz cod (144 cal)

3 oz brown rice ( 101 cal)

8 oz green vegetables (raw or steamed) (88 cal)

1/2 tsp uda or flax oil ( 65 cal)

no calorie or reduced sugar diabetic salad dressing

6 p.m.- homemade appetiser, lobster and brie dip (Clean Eating Magazine), 4 low fat whole wheat crackers (213 cal)

bowl of home made gazpacho soup- (88 cal)

3 oz. Halibut (broiled) (145 cal)

homemade mushroom broth with chinese noodles, mushrooms, pea pods, red peppers (204 cal)

grilled romaine, EVOO, homemade pesto (153 cal)


1/4 cup dark chocolate acai berries (168 cal)




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Paula's Healthy Living

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