12/16/13- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 17. December 2013 13:42

 

Be sure as you pursue your desired body shape (especially at the holidays), to be mindful of your inner critic.

-“You ate that sugar cookie/fudge/fruit bread, and drank two mugs of eggnog (the devil in a cup!).  You have no control.  You look like Santa Claus after eating all that”

- “I yelled at the kids again…why can’t I handle the stress of my family better”

- “I can’t work out today…I have too many things to do for everybody else”

You have to silence these unhelpful thoughts.  What works for everyone else, may not work for you. 

 Try yoga, meditation, Pilates or simple close your eyes and breathe deeply in through your nose, hold for a few seconds, and out through your mouth.  I have taught this to my little kids and it’s AMAZING how effective it is in calming them down.  When I’m frustrated with the kids I practice the breathing, or I just roll my neck and breath for a moment, then open my eyes with a calmer outlook on whatever issue we are dealing with.

When you ‘hear’ the negative speak, say STOP in your head.  Dismiss it.  Breathe.  Recognize that you of all people should be nice to you.  If you falter with a food treat, move on.  Recover,  and start better in the next moment.  Life is nothing more than a series of moments and choices.  Choose differently.  Show yourself the same kindness you show others.

 12/16/10 - Thursday Workout Diary:

Recumbent bike- 30 minutes

Strength train- chest

flat bench chest dumbbell press- 20 lb

flat bench dumbbell flye-15 lb

standing chest push- 1 tube

 

 

12/16/10- Thursday Food Diary:

Breakfast-

1 cup egg whites (120 cal)

  A.M. Snack-

1 bowl high fiber organic raison branbreakfast cereal, 1/2 cup non-fat milk (156 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 portion spring water packed tuna, 2 tbls vanilla flavored non-fat yogurt, 1/2 tsp pickle relish, 1/2 whole wheat pita (190  cal)

Dinner-

4.5 oz. pork chop (257 cal) 

3/4 quino, onions, sliced almonds, crushed tomato, garlic (140 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

Comments (1) -

Book Publishing Process
Book Publishing Process
12/20/2014 11:55:52 PM #

Very nice tips.  I know it's going to be hard for me controlling my eating habits since Christmas is nearSmile.  Merry Christmas

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