8/25/12 - Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 26. August 2012 08:00

If your new to changing your eating habits from eating primarily fast foods or processed foods, it can seem like an impossible challenge to move toward a diet plan of clean eating.  It sounds like so much work!  "It's not practical", "I work and have 3 kids", "there's just no time"...

I understand.  Can you make a change for at least one meal? Make it breakfast (don't ever skip breakfast trying to save calories.  It just makes you tired and more apt to binge come early afternoon).

Try making my breakfast yogurt bowl.  If need be, you can make it the night before to save time in the a.m..  Mix 1/2 cup non fat vanilla yogurt (I like Light and Fit),  [This yogurt is great over fruit as an evening dessert].1/4 cup non-fat cottage cheese (healthy protein).  Add fruit (blueberries, blackberries, mango, strawberries or banana).  In the a.m.,  sprinkle on a protein or high fiber cereal for a whole grain/fiber addition.  Depending on the fruit or cereal you add, this breakfast can average 170-300 calories.  The typical drive thru breakfast or gigundo bagel (most American bagels are actually 2 servings per 'average' size bagels) is going to cost $3-$6 dollars and be between 300- 800 calories!  Remember...baby steps! 

Tuesday 8/25 Workout :

Recumbent Bike- 30 minutes

Strength train- chest

Treadmill- 25 minutes, 2.10 miles

Push up on big ball

Swiss thigh and flye- 10 lb

Pilaties roll down

Flat bench Bar Press- 29 lb on bar

Pilaties magic circle

Cable twist- 1 tube around pole

Incline bench dumbbell press- 20 lb

Push ups

8/25 - Tuesday Food Diary:

Breakfast-

apple(67 cal)

1 portion organic steel cut oats(150 cal)

1/2 mango, 1/8 cup bluberries(70 cal)

A.M. Snack-

1 apple (67 cal)

1 tsp. Organic  almond butter(95 cal)

Lunch- 

5 oz. Tilapia(110 cal)

Salad- 2 cups romaine, 4 cherry tomatoes,cucumber, zucchini (65 cal.)

1/2 brownie (50 cal)

1 brown rice marshmellow treat ( 90 cal)

P.M. Snack-

Grapefruit ( 40 cal)

Dinner- 

5 oz tuna steak(208 cal) 

beets/ watermelon/feta salad (210 cal) 

8 spears asparagus ( 30 cal )

 Dessert-

Homemade popcorn(90 cal)

TOTAL CALORIES-1342

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Paula's Healthy Living

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