2/26/13-Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 26. February 2013 14:53

              

I have experienced quite a bit of stress for a variety of reasons, as of late.  I try to manage stress through exercise , which really gives me a calming sense of peace.

There is a strong correlation between constant stress and your body pumping out high doses of the hormone, cortisol, according to Health Magazine in October of 2009. Cortisol can boost your appetite and lead you to overeat. The increase in hormones can lead to want to eat.  Comfort foods are typically higher in fat and calories, sugar and fat. 

The kicker is that fat cells also produce cortisol, so if you’re overweight and stressed…that’s just cruel!  These hormones lead to more belly fat, and that puts you at more risk for a variety of health issues.

Try yoga, meditation, or Pilates as a stress release.  Try a dance class or simply take a walk.  Don’t give into giving up!  It will add to the spiraling effect of the stress.  Demand better for yourself!
 Friday 2/26 Workout-

Elliptical- 30 minutes, 2.55 miles

Strength- Legs(At the gym)12 reps X 3 sets

Smith machine squats- 40 lb

Lunges 50 X 3 sets

adduction-70 lb

Rear kick machine- 70 lb

Leg extension- 50 lb

leg press- 120 lb

pure strength leg press- single leg- 45 lb

 

Friday 2/26 Food Diary:

Breakfast-

1/2 cup Archer Farm Cinnamon Start cereal (63 cal)

1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)

A.M.  Snack-

1 cup egg whites, 1 cup spinach, 1/2 cup squash (125 cal)

Lunch- restaurant

1/2 turkey sandwich (110 cal)

Salad- mixed lettuce, beets, goat cheese, candied pecans (120 cal)

 P.M. Snack-

apple (67 cal)

3 tbls. almonds (190 cal)

Dinner-

4 oz Salmon (240 cal)

3/4 cup zucchini, yellow squash, onions, garlic (50 cal)

1/2 oz. dark meat chicken (50 cal)

Dessert-

1 grapefruit ( 40 cal)

TOTAL CALORIES- 1259

Tags:

Paula's Healthy Living

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