9/02/13- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 2. September 2013 20:39

Yesterday my sons gave me the cutest birthday card.  It was a cute doggy on the front, and inside it said birthdays are a calorie-free day.  I thought it was hysterical.  It got me to thinking how impactful the choices I make for myself and for my children's meals teach them about healthy eating. 

This has also been enlightening for my new husband and his daughters.  They didn't eat the way way do before we met them.  They have been very open to the changes in their meal plan.  Over the summer we were going out on an adventure and my husband said, 'oh well we'll just get the kids hot dogs or hamburgers and a soda'.  I told him that my 8 year old son doesn't eat those things.  He looked at me like I had 3 heads.  He said "why?'.  I had to explain that they didn't grow up eating those foods.  When we went to a restaurant we usually ordered grilled chicken breast, salmon or spagetti and white milk, no soda.  Subsequently, my son doesn't like hot dogs and hamburgers( though he loves shirley temples and root beer on special occassions).  It was hard for my husband to understand.  It sounded weird.

But if you realize how much your children take their cues for whats healthy by what you eat yourself, or what you feed them regularly, you will realise that you are shaping their future choices. 

9/2/1 - Thursday Workout:

Recumbent bike- 30 minutes

Strength train- chest/legs

flat bench chest dumbbell press- 20 lb

quad squat- 20 lb

flat bench dumbbell flye-15 lb

stiff-legged dead lift- E-Z bar + 29 lb

Standing lateral lunge( opposing foot balanced on stability ball)+ 10 lb

standing chest push- 1 tube


9/2/1- Thursday Food Diary:

Breakfast-

apple (57 cal)

carb master yogurt, fresh mango (175 cal) 

A.M. Snack-

grapefruit ( 40 cal)

10 organic roasted, no salt almonds ( 97 cal)

 Lunch-

 4 oz tuna steak (165 cal)

salad- 1 cup organic spinach, 2 oz non fat feta, 1 tbls sunflower seeds,1 orange sweet pepper (97 cal)

 P.M. Snack-

1 medium whole-grain tortilla, 1/2 yellow tomato, 1 tbls hummus (150  cal)

Dinner-

4.5 oz. pork chop (257 cal) 

1/2 quino, sweet onions, balsamic glaze (110 cal)

1/2 cup sauté zucchini, yellow squash in EVOO extra virgin olive oil ( 57 cal)

Dessert:

no sugar added chocolate pudding, 1/4 cup bluberries (80 cal)

TOTAL- 1240 

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Paula's Healthy Living

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