2/22/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 22. February 2013 19:08
10 Tips to Help You Slim Down:  Part 1

Hopefully you have made a  dedication to regular exercise and clean eating which encourages you to eat regular, small meals throughout your day (requiring a bit of planning).  There are tips to help you in you pursuits for a healthy, energized, strong body:

1.        Drink water.  Water helps your body detox, and is required for efficient bodily function.  Aim for 7-9 eight ounce glasses throughout your day (just check with your doctor if you are taking medications that may adversely react to this much water).

2.       Don’t give up caffeine.  If you drink caffeine 30 minutes before a workout, it can help you push harder and stimulates your digestive tract easing bloating.

3.        Try to moderate refined alcohol intake.  Alcohol can negatively affect sleep patterns which has been linked to weight gain in studies.

4.       Try to moderate refined sugar intake.  Natural sugars are found in fruit and milk,  but they come loaded with fiber and antioxidants.  Refined sugars (like those found in candy, pop, and processed foods) can make you feel hungry and are usually followed by a crash in energy afterward.  Clean eating philosophies help this crashing and low energy issue because  eating regular small meals and snacks, keeps your blood sugar levels even, and keeps your energy more regulated.  I will admit, refined sugar in the form of soft serve ice cream and chocolate are my own biggest personal challenge.  It’s all a process!

5.       Don’t ban carbs.  Whole grains have a lot of beneficial fiber and make you feel full longer, and help level blood sugars.  The recommended amounts are 5-6 servings.  One serving is ½ cup cooked oats, brown or wild rice.  Whole grain pasta, barley, quinoa or a slice of whole wheat bread.

Come back tomorrwto hear about 5 more tips that will help you make good daily choices that will help you reach your fitness goals!

 2/23 Workout :

Treadmill- 3.34, 45 minutes

Strength Training- Back, Shoulders - with a trainer: 3 sets

overhead lat pulldown- 50lb

lag weights (5lb) step up hamstring curl onto 12 " box

arnolds- 12 lb (shoulders)

close grip pull down- 60 lb ( back)

leg pendulum extention/donkey kick- 5lb weight

upright row/side lateral - 6lb ( shoulders)

heel on bench, opposite leg straight up- raise hips up 16"

seated shoulder extention/behind head lower- 26lb bar 

 2/23 Food Diary: Breakfast-

Grapefruit (40 cal) 

1 cup organic egg whites, 1/4 cup brocolli (110 cal) 

A.M. Snack-

protein shake, pasterized egg whites ( 1 cup) (180 cal)

Lunch- 

3 oz. salmon (140 cal) 

Salad- 2 cup mixed greens, 1/2 red sweet pepper,2 tbls adamame, 4 asparagus, 4 cherry tomatoes (95 cal.)

Dinner- 

4 oz pork loin (220 cal)

1 cup brown rice, drizzled with balsamic glaze (220 cal) 

1/2 acorn squash, drizzled with stevia ( natural sweetner)(40 cal)

1/2 cup brocolli ( steamed) (26) 

Dessert-

1 cup greek yogurt, 2 tbls ovaltine, 1/4 cup rasberries(150 cal)

TOTAL CALORIES: 1227

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Paula's Healthy Living

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