10/1/12 - Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 2. October 2012 14:23

Hi.  Need another reason other than taste for eating delicious salmon or tuna?  Try omega-3's.  Omega-3's are fatty acids found in cold-water fish such as salmon or tuna which help prevent fat from building up in the arteries ( including the aorta. A REALLY pivotal artery).  Omega 3's reduce a molecule called lipoprotein lipase(according to a Columbia University Medical Center study), which traps 'bad' LDL cholesterol in the wall of arteries like the aorta.

The study suggest that if you eat more cold-water fish or take a supplement (find one that is a good quality, or it can seep out of your pores and make you smell like a fish).  Try to eat wild caught sake salmon.  The meat is a darker reddish color.  Eating wild catch fish helps to reduce the level of mercury which can be an issue if you eat a lot of certain kinds of fish. Go online for a newly updated list of these fish to be aware of which are highest in Mercury.

Thursday 10/01 Workout:

Recumbent Bike - 30 minutes

Strength Train- biceps/abs

Biceps curl on Bosu- 12 lb

Seated alternate dumbbell curl-10lb

Dumbbell crunch on stability ball

Oblique crunch on stability ball

Biceps curl with plie' squat- 10 lb

Hammer curl- 12 lb

Pilaties roll down- 2 tubes

Thursday 10/01 Food Diary:

Breakfast-

Grapefruit(40 cal)

Organic steel cut oatmeal(150 cal)

Small peach(37 cal)

A.M. Snack-

1 cup Green beans/ carrots( 22 cal)

Lunch-

 3.5 oz. Crab delights(80 cal)

Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato, green beans, fat free Caesar dressing (68 cal)

P.M. Snack-

Apple(50 cal)

10 oz. nonfat yogurt with peaches(110 cal)

1 oz dark chocolate (120 cal)

Dinner-

2 3/4 Salmon, pan seared, 3/4 oz. Orange Roughy (190 cal)

1 cup yellow squash (28 cal)

1/2 sweet potato( 57 cal)

1 tomato ( 26 cal)

Dessert:

3/4 cup breakfast cereal ( 120 cal)

Homemade air popcorn (90 cal)

TOTAL CALORIES- 1186

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Paula's Healthy Living

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