In the August, 2010 Shape Magazine, they interviews Dr. Kay Kirkpatrick, M.D. and she reflected on the top 5 lessons she learned as a mother and a doctor for 30 years. Her advice was:
-“A junk food diet will come back to haunt you.” We talk about that in this blog when discussing clean eating. Junk food adds pounds, zaps energy, spikes your sugar levels, and adds mega calories without contributing nutrition.
-“You only have until age 35 to build bone.” We spoke recently about calcium supplements and weight bearing exercises to build bone density. Try to get the recommended daily value of 1000 milligrams of calcium and try to lift weights ( even at home with 2 sets of dumbbells) at least 2-3 times per week. The best time to build this bone density reserve up is before 35 years old.
-“Smoking adds years to your face”
-Exercise improves your outlook” I can attest to this one!
-You have to put yourself first.” To take this step makes a lot of people uncomfortable. You need to get past this. You take care of ourselves helps everyone around. If you fall (figuratively and literally), what happens to all those who count on home, at school, or at work? You deserve the best!
9/10/10- Thursday Workout:
Recumbent bike- 30 minutes
Strength train- triceps/chest
dumbbell press on stability ball- 15lb
seated single dumbbell extension- 20 lb
triceps pushdown- 2 tubes
chest press with E-Z bar + 26 lb
triceps kickback- 10 lb
9/10/10- Thursday Food Diary:
Breakfast-
grapefruit (40 cal)
Organic steel cut oats, 2 tbls blueberries( 165 cal)
A.M. Snack-
1 cup egg whites, 1 cup spinach, 1/3 cup spaghetti squash ( 120 cal)
yellow sweet pepper( 26 cal)
Lunch-
5 oz. baked cod( 80 cal)
Salad, 1 cup organic spinach, 2 tbls wheat berries, 3 asparagus, 1/4 cup broccoli slaw, 1 orange sweet pepper (80 cal)
P.M. Snack-
3.5 oz chicken ( 155 cal)
Dinner- restaurant
3.4 oz chicken, spinach salad (365 cal)
1/2 sweet potato-dry (121 cal)
mashed parsnips (70 cal)
Dessert:
homemade popcorn (90 cal)
TOTAL CALORIES: 1355
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