7/31/12 - Paula's Eating/Exercise Journal : Friday

by Paula (Clean Eating Expert) 1. August 2012 08:00

Welcome back.  There  are certain triggers that can bring on craving attacks.  Family gatherings?  Work stresses?  Kids fighting?  Spouse issues?  Do these stresses send you running for chocolate or chips and salsa?  There are several ideas you can try to help control those cravings before they succeed in overturning your hard work:

1.  Walk away from the kitchen.  Smells, memories and accessibility all contribute to a binge.

2.  Have a big glass of water.  It really does fill your stomach- and it keeps your body hydrated...BONUS!

3.  Call your workout friend.  Let them talk you down off that ledge, and remind you how much cardio/weight training you'll have to do to work off that double cheeseburger with everything.

4.  Do some sun salutes or go for a stroll.  Yoga relaxes the body and helps relieve stress.

If you try one or all of these, and you still want the tray of brownies, have a small portion, then cover them and put them away(or have someone else put them where you don't know the location) and physically move out of the kitchen. 

7/28 Workout:

Recumbent Bike- 30 minutes

Treadmill- 30 minutes, 2.31 miles

Strength Trainer- abs/legs

Biking with youngest son-He is on back of my 'mommy' bike- 3 miles

Pilaties bicycle

Bridge

Split squat- back foot on chair, no weight

Kneeling ball roll out

Plie squat- 8 lb.

Reverse crunch-lie supine on floor or on bench.  Raise legs straight up over your hips with ankles.  Knees together.  Extend arms along your sides, palms down.  Tilt your pelvis, engage lower abs.  Curl hips up off the floor.  Try to push soles of shoes straight up to ceiling, not back over shoulders.

Big ball leg curl

Standing side hinge

 

7/31 Food Diary:

Breakfast-

Apple ( 67 cal.)

Whole wheat English muffin ( 100 cal)

1 portion egg casserole ( 120 cal)

1/2 cup blueberries ( 30 cal)

A.M. Snack-

5 oz. non fat soft serve ( 90 cal)

Lunch-

5 oz. Mahi Mahi (100 cal.)

Salad- 2 cups spinach, 4 asparagus, 1/4 cup broccoli florets, 1/2 yellow pepper (70 cal)

P.M. Snack-

3/4 Apple (50 cal)

Dinner-

1/2 cup brown rice (170 cal)

Chicken curry (240 cal)

2 glasses wine (200 cal)

Dessert-

Pineapple sherbet(120 cal)

Homemade popcorn (90 cal)

TOTAL CALORIES - 1447

Tags:

Paula's Healthy Living

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