8/02/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 3. August 2013 09:00
One effective way to control the process of weight loss, is to eat mindfully.  What this means is to control mindless eating and snacking.  Ask yourself questions about food such as “am I really hungry, or am I eating because I’m scared, anxious, or angry?”  Bring to mind the benefits of healthy eating and how much exercise you’ll have to do to work off those calories?  Is that ice cream or cosmopolitan worth it?
Try these idea’s to help control the urges:
  • Keep exercising regularly
  • Eat slowly
  • If you feel full, stop eating
  • Call a friend if you feel like diving into the gallon of ice cream headfirst!
Most of all, remember, it’s all a process!  Learn from your mistakes, and be forgiving to yourself!
Monday 8/02/10- Workout Diary:
stationary bike- 30 minute
strength train- abs, shoulders
straight arm raise- 5lb
ab crunch on stability ball ( 25 reps)
squat with shoulder raise- 10lb
hip raises
shoulder to ear raises- 20 lb
torso twist- 25 lb barbell
Monday 8/02/10- Food Diary:
 
Breakfast-
1/2 cup egg whites (50 cal.)
whole wheat toast (80 cal.)
1 cup organic spinach, 2 cherry tomatoes, 4 asparagus ( 25 cal)
A.M. Snack-
greek yogurt  (90 cal.)
1/8 cup bluberries (15 cal)
Lunch-
4 oz tuna steak(120)
salad- 2 cups orgaanic spinach, 2  asparagus, 1/2 yellow sweet pepper,1/ 2 cup green beans, 1 oz fat free feta, 1 tbls sunflower seeds, no salt (80 cal.)
P.M. snack-
homemade popcorn ( 90 cal.)
3/4 cup high fiber cereal, 1/4 cup bluberries (140 cal)
Dinner-
3.5 oz chicken, grilled (165 cal )
1/2 cup quieno, sprinkle of almonds (150cal.)
1/2 cupyellow squash/balsamic vinegar ( 55 cal.)
1 tomato (26 cal)
Dessert-
fruit pie, ice cream (270 cal)
TOTAL CALORIES- 1356

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Paula's Healthy Living

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