12/03/12- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 4. December 2012 08:00
There are so many temptations everywhere we are, especially during the holidays; parties, shopping, dinner at Grandma's.
Food courts, are horrible offenders. They fry, sauce and glaze everything!  A big cinnamon roll can have 850 calories, and even a plain soft pretzel can have 340 calories.  See if there is a deli sandwich and split a sandwich with a friend with no mayo, a load with dark lettuce,, tomato, and pickles.  Or try to hit a real restaurant in the mall where you can get a grilled piece of salmon, and some steamed broccoli. 
At a party, the temptation is much more 'in your face'.  The worst mind-field of appetizers and cocktails seem harmless but gathered together, they can up your total calorie needs in a couple of hours, to equal that of your whole day!  Try to move toward the shrimp cocktail, the prosciutto-wrapped melon,  the caviar, and the raw veggy platter.
 Thursday 12/03 Workout Diary:
Recumbent bike- 30 minutes

Strength Train-  triceps

Lying overhead dumbbell press on stability ball - 10 lb

Standing one-arm overhead extension- 2 bands

Sit ups on stability ball

triceps kickback

triceps kickback- 10lb

triceps pushdown- 2 tubes

ab towel roll

seated overhead dumbbell extension- 25lb

bench dips

Thursday 12/03 Food Diary:

Breakfast-

1 small apple (47 cal)

1/3 banana, 1/8 cup  blueberries(60 cal) 

Soy protein shake mix, 1/4 cup non fat cottage cheese(130 cal)

A.M. Snack-

3/4 cup egg whites, 1 cup spinach (100 cal)

Lunch-

 3/4 cup crab delights(80 cal)

Salad- 2 cups spinach, 1/2 red sweet pepper, 4 asparagus, 1 oz fat free feta (60 cal)

P.M. Snack-

Homemade popcorn(90 cal)

grapes ( 20 cal) 

Dinner-

4 asparagus  (22 cal)

3/4 cup spaghetti squash with I cant believe its not butter( 30 cal)

2 small pieces homemade boboli pizza(210 cal)

Dessert:

1/2 cup non-fat yogurt( 55 cal)

1/4 cup blueberries (25cal)

Detour low sugar whey protein bar (170 cal) 

TOTAL CALORIES- 1057

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Paula's Healthy Living

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