July 2006
Monthly Archive
Monthly Archive
Posted by Administrator on 30 Jul 2006 | Tagged as: Song Walk
8:15 – 8:34PM; 19 minutes, .74 mile, 2147 steps.
No songs today, walked with Jeff. Out to the end of my street, turned left onto G, left again onto 10th, left onto Hance Bridge, left again onto my street from the other end and back to my house.
Woke up late today, and it was so hideously hot, we left it until just before dusk to go walking.
Posted by Administrator on 30 Jul 2006 | Tagged as: Daily Caloric Total, Food Intake
1/2 small organic rockmelon
baba ganouj (eggplant dip) – Helen’s pure foods, 8 oz, 240 calories, 160cals fat, 20g fat, 360mg sodium, 16g carb, 4g fibre, 4g protein, 8% DV iron
mushrooms
1 whole cucumber in lengths
1/3 green capsicum
5 special dark pretzels, approx 1 oz; 110 calories, 10g from fat, 1g fat, 470mg sodium, 21g carbs, 1g dietary fibre, 3g protein, 2% DV iron
breyers lowfat orange cream popsicle
1 tube iceblock
Kariba Krunch Pecan Cinnamon, Kariba Farms (100% vegan), 1/2 cup; 360 cal, 34g fat, 3g sat fat, 80mg sodium, 4g fibre, 16g carbohydrates, 6g protein, 4% DV Calcium, 8% DV iron.
Several cans of seltzer (all no sodium), many glasses of water
wholemeal muffin with peanut paste and apricot jam and a glass of milk, below.
1 tablespoon Skippy Creamy PB ; 95 cal, cal from fat, 8g fat, 1.5g sat fat, 75mg sodium, 3.5g carb, 1g fibre, 1.5g sugar, 3.5g protein, iron 2% DV, Niacin 15%, Vit E 5%
1 tablespoon Trader Joes apricot low sugar apricot preserve, 30 calories, 8g carbs, 7g sugar, Vit A 4%, Vit C 2%, Iron 2%
1 Miltons wholegrain muffin 57g; 150cal, 5g fat, ,5g fat, 180mg sodium, 33g carb, 3g fibre, 7g sugar, 4g protein
1.5 cups 1% fat milk; 165cal, 30 from fat, 3.75g fat, sat fat 2.5g, 25mg chol, 165mg sodium, 20g carb, 18g sugar, 12g protein, VitA15%, Vit C 3%, Calcium 45%, VitD 37%
1 tablespoon chocolate covered cranberries; 180 cal, 60 cal from fat, 7g fat, 4.5g sat fat, 5mg chol, 28g carb, 1g fibre, 24g sugar, 1g protein
90 calories or so of dried figs, dried raspberries and dried apples from Just Tomatoes. No sugar or anything, just dehydrated fruit.
Posted by Administrator on 29 Jul 2006 | Tagged as: Shoulder Therapy
Didn’t achieve morning exercises. These were done about midnight, just before going to bed. As it was still over 80F, I didn’t apply a warming pack, I felt plenty warm! I happily applied the cool pack from the freezer for a good 15-20 minutes as a good down.
Shoulder Internal Rotation (Active) – At least 5 reps, 15-30 seconds apiece, each arm.
Pendulum, Circular – did two sets of 30 reps clockwise, 30 reps counter clockwise, per arm.
Posted by Administrator on 29 Jul 2006 | Tagged as: Shoulder Therapy
Before I went to my physical therapist on Friday, I googled shoulder and rotator cuff injuries, and came up with this shoulder exercises page.
I didn’t *do* any of these exercises until I got to the PT, and showed him (Chuck) the page. Not wanting to go off half-cocked, and wanting to take the advice of the expert. Or at least wait to hear his advice, before making my own mind up.
I was happy to hear that the first two exercises I’m to do at home are on this sheet. Some of the others will follow. It’s nice to have a little pictoral chart to follow at home.
Shoulder Internal Rotation (Active) – Grasp a non-flexible source (towel, webbed strap, I use a dog leash) with one hand in back. Gently pull arm up behind back until a stretch is achieved, without pain, but is a good form and firm stretch. Hold this stretch for 15 seconds. Relax back arm for 5-10 seconds. Repeat 5 times on each arm, twice a day.
Pendulum, Circular – Bend forward 90 degrees at the waist, using a table for support. Rock body in a circular pattern to move arm clockwise 30 times, then
counterclockwise 30 times. Do 2 sessions a day.
Prior to therapy exercises, put a warm pack on injured shoulder, to warm-up muscle, 5-10 minutes. After exercises, put a cold pack on injured shoulder, to cool-down muscle, 5-10 minutes.
Posted by Administrator on 29 Jul 2006 | Tagged as: Daily Caloric Total, Food Intake
Wawa banana
Wawa bowl of sliced mango
1/2 can seltzer
1 Nestle’s push pop popsicle (80 cals 10 cals fat, 1g fat)
3 small bites roast beef, pepper jack & horseradish cheese pretzel roll
celery and carrots with peanut paste/butter dipper
handful of chocolate covered cranberries
bowl of watermelon and kiwi fruit
1/3 soft pretzel with mustard
1/4 cup unsalted mixed nuts
2 cups home made pickled cucumbers
1 cup vanilla icecream
2 cup garlic and parmesan pita chips (Trader Joes)
further handful chocolate covered cranberries
Posted by Administrator on 29 Jul 2006 | Tagged as: Song Walk
11:31 – 11:50; 19 minutes, .78 mile, 2270 steps.
No songs today, walked with Jeff. Up to the local glass place, turned left through the car park of a factory that took us back out to 10th, around to G, and then home. Measured the distance today with my wee $3.98 pedometer jobbie from Walmart.
Posted by Administrator on 28 Jul 2006 | Tagged as: Breakfast, Food Intake
sugar covered donut
1/5 apple danish
1/5 chocolate danish
3/4 bag russett potato chips
banana
grilled panini with eggplant and veges (pastinas)
root beer float
1.5 cup yoghurt
1 cup blueberries
2/3 cup granola
Posted by Administrator on 28 Jul 2006 | Tagged as: Song Walk
13 minutes: 7:53 – 8:06
No songs today, went for a walk with Jeff. Jeff slowed his pace for me a little, and I sped my pace up. As he put it, he went for a morning stroll, and I for a morning scurry. The difference between the legs of a 6 foot man and a 5 foot woman, right there.
We walked up from 7:53 to 7:59 (close up to a local glass place) and then turned around to come back.
I was able to maintain a conversation, but got a little out of breath, and definite cracked a sweat.
Posted by Administrator on 27 Jul 2006 | Tagged as: Exercise
45 minutes swimming (300 yards warmup, flip turns)
60 minutes deep water cardio
Posted by Administrator on 27 Jul 2006 | Tagged as: Food Intake
1.5 cups polish yoghurt
2/3 cup Trader Joe’s Mango Passionfruit Granola
1 cup bluberries
sourdough bread
goats cheese
1/4 bottle Vitamin water (diluted with water)
2 Ferrero Rocher
small packet BJ’s raisins
2 slices broccoli/white cheese pizza
garlic bread
WaWa Andes Mint icecream
seltzer