10/05/12- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 6. October 2012 08:00

 Stomach: Part 2

Good Morning. We are going to jump right in and get to the heart of the matter in regards to stomach issues that I have had experience with and what can help.  Constipation is defined as 'no more than 2 successful bowel movements a week'.  Personally, my acceptable # is different so I think that once again, you need to define whats normal and acceptable for you.

Fiber is critical for a good and productive digestive system.  The average American does not take in half of the recommended amount of fiber in their diet.  I was prescribed Polyethylene Glycol  to help with this process.  The Food and Drug Administration has made several prescribed oral solution laxatives 'over the counter' now.  Miralax works for a lot of people.  Some products like fiber pills or chewables can actually give you gas.  Experiment and evaluate.  Try to get the most fiber from healthy calorie foods like plant foods like whole grains, beans vegetables, fruits and nuts.  You can try probotic boosted yogurt like Activia or Yo-Plus, but They are not a pantacia.  Try the different ones offered and see if they bring you relief.  Some other 'movers' are wheat bran, psyllium, prunes, coffee and beans ( really high in fiber.  If you use canned beans, wash them before eating to lower gaseous side effects).

I've listed below the top two foods from several categories in the Nutrition Action Health letter from March 09'.

Fruits-

1. Blackberries- 8 grms per 1 cup

2. Pear- 5 grms per pear

Vegetables-

1. Peas- 5 grms per 1/2 cup

2. Sweet Potato- baked with skin- 4 grms per potato

Grains and Pasta-

1. Bulgur- 6 grms per 3/4 cup

2. Whole wheat pasta- 6 grms per 1 cup

Nuts-

1. Almonds- 4 grms for 24 nuts

2. Peanuts- 2 grms per 28 nuts

Beans-

1. Black beans- 8 grms for 1/2 cup

2. Kidney- 7 grms per 1/2 cup

Hot Cereal-

1. Oat bran- 6 grms for 1 cup cooked

2. Wheatena- 5 grms for 1 cup cooked

Cold cereal-

1.Kellogg's all bran- 10 grms for 1/2 cup

2. Post shredded wheat n bran- 8 grms for 1 1/4 cups

10/04 Monday Workout :

Recumbent bike- 30 minutes 

Strength train- chest/triceps ( heavy weights X 2 sets)

Walk on street- 7.75 miles 1 hr, 15 minutes

Incline dumbbell press-20 lb

Standing triceps extension- 2 bands

Flat bench dumbbell flye- 12 lb

Standing overhead dumbbell press- 12 lb

Push ups on stability ball

Triceps pushdown- 2 tubes hooked over door

Chest cable twist- 1 tube

10/04 Monday Food Diary:

Breakfast-

Grapefruit(40 cal)

 Organic steel cut oats(150 cal)

1/3 cup blueberries (27 cal)

A.M. Snack-

Apple (75 cal)

15 Organic, roasted, no salt almonds( 80 cal)

1 cup Archer cinnamon protein cereal- ( 180 cal)

Lunch- 

4 oz. Tuna steak (230 cal)

Salad- 2 cups spinach, 4 cherry tomatoes,cucumber(50 cal.)

 P.M. Snack-

1  cup non vanilla yogurt ( 80 cal)

1/4 cup granola ( 140 cal)

Dinner- 

2 1/2 cups red leaf lettuce, 1/4 cup pears, Gorgonzola, 1/4 cup Craisons, sprinkle of roasted pecans(200 cal)

1/2 cup whole wheat pasta with red sauce (145 cal)

TOTAL CALORIES-1397

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Paula's Healthy Living

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