shoulder dilemma

After much debate, I made an appointment to check out my shoulder. The doctor is an Orthopedic Surgeon for Sports Medicine. Diagnosis, an acute impingement in my left rotator cuff. A cortisone shot and exercise shoulder therapy.  He also had an exercise band and sheet detailing the exercises for the shoulder, I wanted to do it myself. If it does not heal in six weeks, then we discussed that I will go to therapy to have them work on my shoulder. Some of the exercises I already do within my Level 1 exercises on the Pilates machine. So I think I can work in the specific additional exercises at the end of the workout every day. The shoulder injury was caused when I used the handle grab with my left arm pulling myself into the passenger seat of the cab of our truck. My shoulder dilemma.

Morning tea and also throughout the day

40 minutes Pilates Level 1 on AeroPilates machine

10 minutes shoulder therapy exercises

28 g Whey Protein vanilla flavor mixed with water, 110 calories

Lunch

100 g Baby Spinach

15 g Walnuts

15 g Cranberries dried

60 g Avocado

20 g Chicken breast baked, leftover

CR 10 Calories dressing, mix 2 tsp brown spicy mustard, 2 tsp Splenda, 4 tsp Rice Vinegar

This is a nice sweet dressing I created, enough for this salad. You will like the taste. If you have had a honey mustard dressing before, taste this. This is my 'CR 10 Calories' dressing. For regular salad dressing add 4 tbsp light oil but add the calories.

Snack

125 g Plain Yogurt

80 g Blueberries, fresh fruit

25 g Granola Honey & Nut 

Dinner

96 g Baked Cod, only spices with no oil

100 g Brown Rice and sprinkle of parsley

100 g Broccoli with Balsamic

After dinner optional: CR 10 calories Cocoa: 1 tsp cocoa, 1 tsp Splenda, cup of hot water

This is 927 calories: 101 grams carbs,  76 grams protein, 31 grams fat.

I use vitamins and mineral supplements on things I am low on.

I use Cron-O-Meter with my personalized percentages.

protein:carb:fat  31:40:29 for today's food