12/15/12- Paula's Eating Exercise Journal-: Friday

by Paula (Clean Eating Expert) 12. December 2012 08:00

 

 Try and encourage your family to join you in your fitness and clean eating goals.  Nearly 1/3 of all kids ( including 24% of 2-4 year olds), are now considered overweight or obese [Robert Wood Johnson Foundation].  Parents are generally unaware of their own kid's weight issues.  Obesity is a slow changing problem ( look back at what kids looked like 30 years ago).

Many children eat many of their meals as fast food, in the car.  Veggies are not usually on those menus.  Fruit is beginning to make an appearance.  Know your child's Body Mass Index (BMI).  This is the height/weight ratio based on your child's age and sex.  Kids that fall between 85 and 95th percentile are overweight, and if they are above the 95th percentile they are considered obese.  They don't need to look obese to fulfill these criteria, they just look older.  Go to www.parents.com/fightfat  to calculate your child's BMI.

Even if your children are not in the high percentiles, its great fun and supports you in your exercise pursuits to have the support of your family.  There are a whole host of activities to get moving , even during the colder months.  Try the Wii fit, or join a local YMCA to run around in a gym and throw a ball or kick a soccer ball.  Get creative, but keep moving!

 Workout  12/11: Friday

Bike- 30 minutes 

Strength train- legs/shoulders

Prone thigh extension on stability ball

Ball bridge

Shoulder straight arm raises- 2 lb

Seated shoulder press- 5 lb

Food Diary 12/11: Friday

Breakfast-

4 egg whites, 1 cup spinach(100 cal.)

whole wheat toast, 1 tbls, sugar free jam (100 cal)

1 apple (67 cal)

A.M. Snack-

grapefruit ( 40 cal)

 Lunch- 

3 3/4 oz Shrimp (105 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,11/4 cup yellow squash, 1/8 cup cucumber (60 cal.)

1 apple ( 57 cal)

P.M. Snack-

Homemade popcorn( 90 cal)

Dinner- 

 5 oz  filet mignon (270 cal)

1 cup spaghetti squash, 1/8 cup low fat cheese ( 95 cal)

1/2 cup cauliflower (18 cal) 

Dessert- 

1/2 cup non fat vanilla yogurt, 2 tbls. cereal ( 97 cal)

apple ( 67 cal)

9 almonds (75 cal)

TOTAL CALORIES-1244

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Paula's Healthy Living

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