12/14/12- Paula's Eating/Exercise Journal : Monday

by Paula (Clean Eating Expert) 15. December 2012 07:11

Try to reduce your stress by creating a lifestyle that encourages relaxation, rest and a clean eating diet.

Food is essential for your body to function efficiently, but it can also be that cravings and desires for food are manipulated by the psychy to function on an unhealthy level as well.

Developing a healthy relationship with food is critical.  Modern lifestyles further interfere with good eating habits by confusing our hunger signals, disrupting our sleep habits, and physical activity levels.  Here are some ideas of how to manage your environment t ensure a healthy relationship with food:

1.  Make clean eating food choices( 5-6 small meals per day.  Eat every 3-4 hours.  Drink lots of water.  Eat un-processed foods with a diet filled with seasonal fruits, veggies, clean protein, whole grains and water).

2. Try to get 7-8 hours of sleep per night.  A single night of missed sleep can create a rise in ghrelin (hormone that makes you hungry).

3.  A chronic high level of stress can change your biochemistry as well as your appetite.  Try yoga or pilaties to relieve your stress.  Many people eat to relieve stress.

4.  Exercise!  Some people think exercise will make them more hungry.   But for me, the opposite is true (as long as I eat clean).  Exercise boosts metabolism (burning calories from food).  Regular exercise can improve sleep quality and reduce stress.  Exercise also improves blood sugar regulations and blood lipid levels, which can reduce risk of chronic diseases.

12/14 - Monday Workout:

Recumbent bike- 30 minutes

Strength train- triceps/chest

Lose grip bench press- metal bar+ 20 lb

triceps kickback- 10 lb

chest bench press-metal bar + 39 lb

triceps pushdown- 2 tubes

push ups on stability ball

bench dips

12/14- Monday Food Diary:

Breakfast-

Apple (47 cal)

Whole wheat toast, 1 tbls jam (90 cal) 

A.M. Snack-

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

1/2 non fat cottage, 1 cup non fat yogurt (190 cal)

 Lunch-

4 oz shrimp (120 cal)

Salad- 4 cherry tomatoes, 1/2 orange sweet pepper, zucchini (60 cal)

 P.M. Snack-

non-fat yogurt (130  cal)

Dinner- family dinner

2 cups romaine (25 cal) 

1/2 whole wheat spaghetti( 45 cal)

3oz. meatballs (130 cal)

Dessert-

Birthday cake/ice cream (300 cal)

TOTAL CALORIES- 1480

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Paula's Healthy Living

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