12/13/13- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 11. December 2013 08:22

 

 

 

I was reading a magazine (shall remain nameless to protect…my heiny) that has that gossip/celebrity/health issues feel to it.  Inside, a reader wrote, “I’m 17 pounds shy of my weight goal for New Years Eve.  What suggestions for quickie-weight loss do you have?”  Their response was “take a weight loss pill.”  The one they suggested costs $90 for a 30 day supply!

AGGGG!!!!!!

That is not a solution for long term health!  Is getting into a size-too-small dress in 3 weeks when it probably took you a year to put that weight on worth it?  Yo-yo weight loss through wacky diets and diet pills is terrible for tour body.

Make small/medium/large healthy changes to your overall diet every week.  Add some kind of cardio and weight training 4-6 days per week. If that requires getting up 30-60 minutes earlier, then DO IT!  Do child-watching swaps with a friend so you can go for a brisk walk indoors at the mall, at a gym, or YMCA or bundle up and go outdoors.

These are positive changes that will help you safely loose the extra weight you may be seeking.  It won’t happen in 3 weeks, but it WILL HAPPEN.  Long term health is most important.

 

 

Friday 12/10/10  Workout Diary:

Recumbent Bike - 30 minutes

Strength train- back/shoulders

barbell bent-over row- E-Z bar 29lb

alternating dumbbell shoulder press- 12 lb 

back row- 2 tubes

standing upright barbell row- 26lb bar

stability ball dumbbell row- 10lb

seated lateral raise- 5 lb

 Friday 12/10/10 Food Diary:

Breakfast-

 Organic steel cut oatmeal, 1/2 tsp Agava nectar (natural sweetner)(160 cal)

1 cup egg whites (120 cal)

A.M. Snack-

Whey protein shake, 1/2 cup pasturized egg whites (190 cal)

Lunch-

 4.5 oz.Orange Roughy  (90 cal)

Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato,1/8 cup thawed organic edamame, fat free Caesar dressing (82 cal)

P.M. Snack-

small popcorn (90 cal)

1/2 cup baby carrots (35 cal)

Dinner-Restaurant

 5 oz grilled salmon- (can't estimate but I had them change the preperation from "poaching in butter- Aggg, grosss, to grilling )

bed of leeks (30 cal)

2 pieces of bread

grilled romaine caesar (asked for light dressing)

Dessert:

1/2 greek yogurt, 1/4cup blackberries, 1/8 cup high protein cereal - I was proud to get out of there without eating their desserts.  Mine gave me a sweet treat, high in protein that didn't make me feel sick to my stomach 

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Paula's Healthy Living

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