9/01/12- Paula's Exercise/Eating Journal - Tuesday

by Paula (Clean Eating Expert) 2. September 2012 12:00

If you want to loose weight more efficiently, try to plan ahead. This  includes pre-bagging snacks ( dry roasted no/low salt almonds, dried apricots or prunes- try them, their delicious, green beans, edamame, apples, grapes, whole grain crackers...) and packing your lunch.  Modern days lunch boxes are stylish and attractive.  Being embarrassed about carrying lunch isn't a good excuse anymore and you will save yourself a lot of wasted calories and a lot of money!  Make a salad, stuff a whole wheat pita or wrap with chicken, spinach and yellow peppers and salsa.  Use a  compartment box for brown rice with balsamic vinegar drizzled over, grilled salmon and a veggy!

Also remember to drink your water!

Monday 9/01 Workout-

Recumbent Bike, 30 minutes

Strength Training- Shoulders/chest

Standing cable crunch

Flat bench dumbbell press

 big ball push up

standing bent arm shoulder raise

Monday 9/01 Food Diary:

Breakfast-

Apple (67 cal)

1/2 cup blueberries + (30 cal)

1/3 cup yogurt (40)

1/2 cottage cheese (80 cal)

A.M. Snack-

15 almonds, dry roasted, no salt(151 cal)

Apple ( 67 cal)

 Lunch

4 oz salmon(140 cal)

Salad- 2 cups spinach, green beans, 1/8 cup garbanzo beans, beets ( 78 cal)

P.M. Snack-

3/4 cup squash and onions (42 cal)

1 tomato (26 cal)

Dinner-

5 oz. Pork loin (180 cal)

1/2 cup cauliflower (30 cal)

1/2 cup wild rice mix (190 cal)

1 whole wheat dinner roll (120 cal)

Dessert-

Homemade popcorn (110 cal)

TOTAL CALORIES- 1351

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Paula's Healthy Living

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