12/21/12- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 22. December 2012 07:27

Breathing:Part 1:   The insane tempo of holiday times, stresses, about schedules, and how to pay for the holidays and frankly, visiting with family can make the term stressed out to be a walk in the park!  A bit of simplistic advice- Just breath.

Studies show that mindful breathing can really help to increase your well being.  It positively affects the body in so many ways.  It's been shown, when someone utilizes meditation, it can stimulate growth the area that regulates emotion (brains frontal cortex). 

Just think what a positive motion the whole breathing process creates when you take a deep breath.  Filling your lungs with oxygen (deep breath in), that moves the oxygen into your bloodstream, which helps cells produce energy.  When you exhale, you release carbon dioxide (a toxin in the body).

Your breathing pattern can be affected by stress, posture, and life situations (panic, terror, calm...).  When your anxious, you take more shallow breaths. This causes the body to release adrenaline and cortisol (chemicals that increase your heart rate and blood pressure). Michael McKee, from the Cleveland Clinic explains,  that when you feel calm, your breath slows, which makes your blood pressure and heart rate lower.

In Dr. McKee's opinion, most people mostly breath in a shallow manner.  Many people periodically hold their breath (not being aware).  But the health risk is still there.  Whats the life lesson?  BREATH!

Tomorrow, we'll talk about different breathing techniques.

12/21 - Monday Workout:

Recumbent bike- 30 minutes

Strength train-chest

Chest flye- 8 lb

Pilaties Magic circle press

Stability ball dumbbell press- 15 lb

Omega squat- 5 lb

Stability ball dumbbell flye- 15 lb

12/21- Monday Food Diary:


Apple (57 cal)

Carbmaster yogurt (high protein)(80 cal) 

1/4 cup blueberries, sprinkle of high fiber cereal (50 cal)

A.M. Snack-

Broccoli (10 cal)

2 oz Apple, 10 roasted, no-salt almonds (130 cal)


 2 1/4 oz Salmon (145 cal)

Salad- 4 cherry tomatoes, 1/2 orange sweet pepper, 2 tbls. edamame (65 cal)

 P.M. Snack-

apple (57  cal)

1/2 cup Cheerios (60 cal)

Dinner- family dinner

Salad (45 cal) 

31 cup chicken Alfredo ( 321 cal)


Birthday cake( 270 cal)


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Paula's Healthy Living

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