10/28/12 - Paula's Eating/Exercise Journal -Wednesday

by Paula (Clean Eating Expert) 29. October 2012 05:56

Portion Control is a good 'first step' to positively changing your calorie intake, especially if your having trouble with the realities if the time commitment of clean eating.  Clean eating requires planning and a time commitment to packing lunches and snacks, and an effort to using ingredients closest to the original source of ingredients.

But, you can reduce your calorie intake regardless by using this handy guide to measuring your food:

1. One cup of raw veggies is equal to your two hands cupped together.

2. A medium piece of fruit is equal to your balled fist.

3. 1/4 cup of nuts is equal to the palm area of your hand.

4. 3 oz. of meat or poultry is roughly the same as the size of a digital camera.

5. 1 slice of whole wheat bread shouldn't be bigger than an i-pod ( read ingredients on these.  They can vary up to 100 calories per slice based on the brand).

6. 1/2 cup of whole grain rice or pasta equals 2 golf balls ( imagine how many cups you get at most Italian restaurants!).

7. 3oz. of fish is the same as a man's wallet ( though salmon is dramatically more calories than Mahi Mahi, scallops, or shrimp).

Try to think of these measurements when making your food choices and you may see a reduction in your overall weight.

10/28- Wednesday Workout :

Elliptical machine- 4.08 miles ( with 2 pound hand weights on)

Strength train- legs (gym)

Leg curl- 47lb

Leg extension- 31 lb

Abductor machine 20 lb

Adduction machine- 20 lb

Walking lunges 40/40

Smith machine squats-50 lb 

Calf raises- 25 lb 

10/28- Wednesday  Food Diary:

Breakfast-

1/2 cup yogurt, 1/2 cup strawberries, blueberries, 1/4 cup protein cereal(140 cal.)

A.M. Snack-

1 small apple ( 40 cal)

Pro nos protein shake(145 cal)

 Lunch- 

3 oz Mahi Mahi (90 cal)

7 whole wheat crackers ( 120 cal)

Salad- 2 cups romaine, 4 cherry tomatoes,1/4 cup organic black beans, 1/2 yellow pepper (70 cal.)

P.M. Snack-

1 apple ( 67 cal)

bunch of grapes ( 30 cal)

5 oz non fat soft serve (95 cal)

Dinner- 

 5 oz Tilapia(100 cal)

1 cup cauliflower (30 cal)

3/4 cup whole wheat orzo ( 140 cal)

7 asparagus spears ( 30 cal) 

 Dessert-

1 cup non fat yogurt, 1/2 cup blueberries/blackberries(135 cal)

TOTAL CALORIES-1232

I'm going out of town for the weekend, so Im taking a couple of days off.  Thanks, Paula

 

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Paula's Healthy Living

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