05/23/15- Paula's Eating/Exercise Journal : Monday

by Paula (Clean Eating Expert) 24. May 2014 10:40

Paula B.

People who experience migraines know how debilitating and isolating they can be.  I recently visited with my sister-in-law who described piercing pain above her eye when she had migraines.  The migraines were often also accompanied with narrowing vision field and nausea.

There are 20 million migraine sufferers in the United States. http://www.nlm.nih.gov/medlineplus/migraine.html  . Migraines cross the spectrum from nausea, vomiting, sensitivity to light and sound, and tunneling vision.  Some headaches don’t go away for hours or even for days.

If your doctor (you can find a physician by using the system checker box on the Homepage of YourCity.MD), diagnoses you with migraines, there are several ways for you to manage your symptoms.  

  • Analyze your symptoms and try to recognize a pattern of what triggers them:
  • You may find that stress; red wine, cream base cheeses such as Brie cheese or dark chocolate can bring one on.
  • Make sure your getting enough sleep.
  • Lack of sleep is a major trigger. Eat regularly. Missed meals can set your symptoms off. 
  • Workout regularly. Exercise can reduce your stress levels.
  • Take the medicine your doctor prescribes. They might include aspirin, NSAIDS, or a prescription medication. They may be given as pills, nasal spray or injections.
  • Work with your doctor and a nutritionist to try and stay one-step-ahead of the pain.

Monday 5/24/11-Workout Diary:

Recumbent Bike- 30 minutes

Strength training- back/biceps DVD- 45 minutes

Monday 5/24/11-Food Diary:


1cup egg whites, 1/2 cup onions, handful spinach (135 cal)

Whole wheat english muffin (100 cal)

A.M. Snack-

1/2 banana(45 cal)

protein shake (125 cal)


2 3/8 oz. Mahi mahi(60 cal)

Salad- spinach, 1/2 tomato, 1/2 red pepper, green beans (60 cal)

P.M. Snack-

whoel wheat, low-carb tortilla, 2 tbls hummus (200 cal)


4 oz beef filet (290 cal)

1/3 cup brown rice, craisons, basil, sliced almonds (200 cal)

12 small asparagus spears(40 cal)


1/2 cup no-fat cottage cheese, 1/4 cup non-fat yogurt, berries (140 cal)


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Paula's Healthy Living

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