10/07/12-Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 8. October 2012 12:11

Portion Control- Part 1

Hello.  As we continue with our effort to clean eating and workout (cardio and strength training), there are 'tricks'  that we can utilize to help us see the results that we are working for.

One habit that creates one of the most obese nations in the world in the United States is the over-developed portions served in restaurants (family style dining and fast food...'biggy' fries are 2-3 typical portions...the never ending pasta bowl?!...).

One trick to feeling more full while eating an appropriate portion at home(or in a restaurant) is eating your meal-portions off of a smaller plate.  Try using a salad plate vs. a 8"-10" dinner plate.  It just feels like your eating more because you portion fills the plate.  It just feels like your eating more because your portion fills the plate.  It sounds childish but it works.  Think about which seems like more, a taller tumbler or a low ball?  They may be the same 'amount' of liquid but a tall glass filled seems like more than a short glass 1/2 full.  Use a smaller bowl for the same reason.  Same works for silverware and as we discussed, glasses.  Eat your soup off a table spoon vs. a soup spoon.  It will take you longer to eat the bowl of soup...feeling more full and satisfied!

Read again on Thursday for more helpful tips.

 10/6- Wednesday Workout :

Strength train- legs (gym)

Leg curl- 19lb

Leg extension- 78 lb

(Hoist) Leg press- 147/163/163

Walking lunges 40/40

Rear kick- 70 lb

Smith machine squats- 50 lb

Weight added Leg press machine- 140 lb

Calf raises- 50 lb

Walk on street- 8.2 miles, 120 minutes

10/6- Wednesday  Food Diary:

Breakfast-

1/2 cup yogurt, 1/2 banana, 1/8 cup strawberries, blueberries(110 cal.)

A.M. Snack-

Pro nos protein shake(145 cal)

 15 roasted, no salt almonds (120  cal)

 Lunch- 

4  Scallops (90 cal)

Salad- 2 cups romaine, 4 cherry tomatoes,1/2 yellow pepper (60 cal.)

P.M. Snack-

Tomato ( 26 cal)

2 oz rare roast beef( 80 cal)

Apple (67 cal)

Dinner- 

 3 oz Chicken(150 cal)

1/2 cup brown rice (150 cal)

1 cup green beans ( 39 cal) 

 Dessert-

Homemade popcorn(90 cal)

1 piece pumpkin pie ( 195 cal)

TOTAL CALORIES-1232

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Paula's Healthy Living

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