10/2/12 - Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 3. October 2012 08:00

If you have a hard time scheduling strength training, because you always seem to be short on time, try to commit to 15-20 minutes 2-3 times per week at home with moderate barbell weights. Try heavier weights with a low # of reps.  You can burn up to 120 calories a day.

Any bout of activities is better than nothing and will cause your muscles to break down and rebuild which requires energy which increases your metabolism (always a good thing!).

120 calories may not seem like much, but most men/women gain weight as they get older because their food intake is higher than they work off by just 100 calories per day!

Friday 10/02 Workout:

Recumbent Bike - 30 minutes

Biking on the street- 13.25 miles, 67 minutes

Friday 10/02 Food Diary:

Breakfast-

Organic steel cut oatmeal(150 cal)

1/4 cup blackberries, blueberries (28 cal)

A.M. Snack-

15 organic roasted, no salt almonds (120 cal)

Grapefruit ( 40 cal) 

Lunch-

 4.5 oz.Orange Roughy  (90 cal)

Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato,1/8 cup thawed organic edamame, fat free Caesar dressing (82 cal)

P.M. Snack-

Whole wheat toast, 1 tbls sugar free jam (90 cal)

1/2 cup baby carrots (35 cal)

Dinner-

 5oz chicken, white meat, baked(250 cal)

1/2 cup whole wheat pasta (160 cal)

8 asparagus spears, 2 button mushrooms( 40 cal)

Dessert:

.5 cup blueberries, .75 cup blackberries, .75 cup non fat yogurt, .5 cup high protein cereal (190 cal)

TOTAL CALORIES- 1205

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Paula's Healthy Living

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