10/08/12-Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 9. October 2012 07:49
Portion Control: Part 2
I don't know about you, but it takes incredible will power for me not to finish an 8 oz. strip steak, or a chocolate dessert.  Sometimes I play little games with myself to keep my little hunger devil at bay (sometimes I admit it works better than other times).
Some ideas to curb overeating are:
1.  To have an 8 oz. glass of water 20-30 minutes before you eat.  It fills you up, takes the edge off your hunger before you sit down to your food and it helps you achieve drinking the recommended 50-60 oz. of water per day.
2.  Make your meal the destination vs. a job.  Set the table.  Sit down.  Enjoy the smell, texture and sensation of the food.  Put a few flowers in a vase.  Do all this for YOU.  It really will help you slow down and enjoy...and you'll be more mindful of what you eat.
3.  Don't bring serving dishes to the table.  It's easy to throw more food on your plate, even if you really are full.  If you really want to ensure you eat only what  your body really needs, plate up your meal, and put  the leftovers away before you sit down to eat.  You'll think twice about seconds of you have to get them out of the fridge.
4.  Engage in conversation instead of eating while blindly watching t.v..  If you don't have someone to dine with, put on music, read or talk to your pet.
*Most off...enjoy your food, you deserve it!
 Thursday 10/7 Workout Diary:

Strength Train- Biceps

Biceps row- 1 tube

Barbell bent over row- 26 lb

Incline alternating dumbbell curl- 12 lb

Biceps- 21's ( curl 1/2 way high for 5, low for 5, full row for 5)

Thursday 10/7 Food Diary:

Breakfast-

1 Chocolate pudding bowl* (210 cal)

1 scoop protein shake mix, 1/2 cup non fat yogurt, 1/16th cup cottage cheese, 1/4 cup strawberries/blueberries/raspberries (mixed) 

A.M. Snack-

1 apple(60 cal)

12 Organic, roasted, no salt almonds( 120 cal)

Lunch-

Deep freeze non fat soft serve(110 cal)

1 cup Crab delights ( 80 cal)

Salad- 2 cups spinach, 1 tomato, 1/2 yellow sweet pepper, 5 pieces asparagus(60 cal)

P.M. Snack-

Peppermint patty(140 cal)

Grapefruit(40 cal)

Dinner- Restaurant

3oz. scallops  (60 cal)

3 oz sirloin( 156 cal)

3/4 cup spaghetti squash( 30 cal)

1 cup cous cous ( 160 cal)

Dessert:

Grapes(35 cal)

Chocolate pudding cup ( 90 cal)

TOTAL CALORIES- 1351

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Paula's Healthy Living

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