11/17/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 18. November 2013 14:11

When I returned from my September get-away with my husband, I did an eating plan that was given to me by my personal trainer that was higher in calories, higher in protein than I was previously used to eating as well as no fruit, no alcohol, and no coffee.  I thought...no fruit?  I can't, but I did.  No coffee? I can't! I love the flavor, but I did.  I am now a complete tea-junkey.  I have 20 different varieties to sooth my taste at any moment.  It's portable, and delicious. Just bring a cup, ask forhot water or a microwave and your set to enjoy a hot drink!

There are pro's and con's of drinking coffee.  Moderate coffee drinking is tauted as positively influencing workout results.

Some negatives of coffee is the high amounts of pesticides that are in non-organic varieties.  Coffee can also affect heart and blood pressure from the caffeine if you overdue it.  Too much caffeine can cause tremors, sweating, heartburn, insomnia, headches,nervousness, difficulty concentrating and loss of fine muscle control (Everyday Helath.comm 7/14/10).

What's the lesson?  Moderation in food/caffeine intake is a must.  There are health benefits to coffee/green or black tea, if enjoyed by no more than 3 cups per day (that's if your not loading the coffee with saturated fats, cream sugar or packs of 'fake' sugar.

If you try to reduce your caffeine intake for health reasons, be mindful of the withdrawel of caffeine which can cause intense headaches, sleepiness, and crabbyness (warn your co-workers, kids and significant others of your plans to adjust your cafeine- I'm not joking).

     Wednesday 11/04/10 Workout Diary-

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

 Thursday 11/17/10 Food Diary:

Breakfast-

2 pieces Ezekial brd french toast, 1/4 cup rasberries (105 cal)

1 cup egg whites(120 cal)

A.M.  Snack-

no preservative, whey protein shake, 1/3 cup pasturized egg whites (170 cal)

Lunch- restaurant

1/2 turkey sandwich, brie cheese, cranberry relish (280 cal)

Salad- mixed lettuce, beets(80 cal)

 P.M. Snack-

1 yellow sweet pepper, sweet pea pods(60 cal)

Dinner-

4 oz Salmon (240 cal)

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

1/2 cup wild rice (210 cal)

Dessert-

1/2 cup bluberries ( 40 cal)

TOTAL CALORIES- 1355

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Paula's Healthy Living

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