8/14/12 - Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 15. August 2012 08:00
The weekends are tough for staying on track.  The week has been hectic, the kids are getting nervous about school starting and acting out a bit (including the teenagers who are realizing they haven't finished their summer reading), and the end of summer cocktail party is tonight...clean eating and exercise? Really?!

Let me share some tricks I know for getting through these challenges, without blowing all your hard work:

1. Keep eating the small meals 6 times a day.  This keeps your blood-sugar level, which keeps the typical hunger pains from driving you toward the party snacks.

2. Pop in a piece of gum.  Its hard to pound chips, or desserts if you already have something in your mouth.  Gum chewing is not for everyone ( and is sometimes attributed to increase gas- not the best result at a mixer...but)

3. Have a big glass of water in between any cocktails.  Not only does it fill up your stomach instead of tampanades, but it also helps you moderate your alcohol intake (keeps you safe and cocktails have lots of sugar and are high in calories).

4. If you really must partake in something, have some cocktail almonds.  I wish they weren't the over-salted kind, but thats usually what's served at parties.  Have a few, which provide healthy protein, and omega-3's.

5. Offer to bring an hors-deurves for the evening.  Bring cut veggies, or cucumbers boats with smoked salmon and cut tomatoes with a drop of fresh pesto or a leaf of fresh basil.  Yummy!

Friday 8/14 Workout-

Recumbent Bike- 30 minutes

Strength training- triceps

Overhead dumbbell extention- 20lb

Triceps pressdown- 2 tubes

Triceps kickback- 10lb

Straight-legged bench dip- Sit on edge of flat bench with fingers pointing forward.  Extend your legs/place heels on floor.  Lift yourself off bench(distribute weight between your hands and heels).  Lower yourself by bending your elbows (keep straight behind, not to sides) Lower yourself toward the floor, keep back close to bench, then press back up.

Standing triceps extention- 2 bands

Rotating french press on big ball- 10lb

Friday 8/14 Food Diary:

Breakfast-

1/3 egg whites, 1/2 cup onions, zuchinni (110 cal)

Whole wheat english muffin (100 cal)

A.M.  Snack-

1/2 banana(45 cal)

Lunch-

2 3/8 oz. Mahi mahi(60 cal)

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

 P.M. Snack-

1/2 serving popcorn (45 cal)

One Source Protein drink (240 cal)

Dinner-

5 oz grouper (290 cal)

1/3 cup mashed potato(200 cal)

12 small asparagus spears(40 cal)

1 whole wheat roll (120 cal)

Dessert-

 Soft serve ice cream( 140 cal)

TOTAL CALORIES- 1471

Tags:

Paula's Healthy Living

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