12/21/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 22. December 2013 06:39

Weight loss through dieting is not easy.  There are pitfalls at every turn.  Try to implement things that can keep you on track:

-Don’t eat off your kids plates.  These calories stack up!

-Drink enough water.  It helps you feel full and keeps your skin glowing even when the furnace is blasting.

-Never underestimate the calories in drinks!  Sweetened tea is not the same as unsweetened tea.   Coke has the approximate amount of 10 heaping teaspoons of sugar.  Don’t even get me started on eggnog.

-Don’t eat the free samples at stores.  Who knows where the hands of the person who took the last bite were and its mindless calories. 

-Take some fresh veggies to the office party instead of munching on the salted nuts and peanut brittle.

-You don’t have to clean your plate (this one is tough for me).  Have them take a portion off of you’r plate at a restaurant before they deliver your meal, or ask for a to-go-box when they deliver it.

-Get your friends in on your plans so that you have support for your clean eating.

-Don’t smoke

-Keep your alcohol intake moderate.  Excessive alcohol makes chicken wings seem more delightful.

-If you fall off the wagon, don’t use that as an excuse to dump the cart.  Jump back on the next opportunity you have.

-If you go over the top, work out a bit longer tomorrow, even if that means getting up 30 minutes earlier.

-Demand calm, private time for yourself, even 10 minutes.

Write in your daily journal and be truthful.  It’s a tool for your benefit, not a tool to beat yourself up with.  Know you are doing the best you can.  Enjoy life, just be kind to yourself.

Tuesday  12/21/10- Workout DIary

Recumbent bike- 30 min

Strength train- Chest

Lying chest press- 15 lb

pilaties magic circle

push ups

chest flye-15lb

single dumbbell chest push- 20 lb 

chest press- 4 plates, universal equiptment

 Tuesday 12/21/10- Food Diary

Breakfast-

1 cup egg whites (120 cal)

Organic steel cut oats(150 cal.)

1/8 cup blackberries, blueberries (30 cal)

1 apple (67 cal)

A.M. Snack-

protein shake with 1/2 cup pasturized egg whites (160 cal)

 Lunch- 

4 oz salmon (120 cal)

Salad- 2 cup spinach, 1/2 sweet pepper,2 tbls adamame, 2 oz fat free feta (159 cal)

P.M. Snack-

1 whole wheat English muffin (100 cal)

apple slices, low fat cheddar slices (110 cal)

2 oz low sodium sliced turkey (50 cal)

Dinner-

 4 oz pork loin (180 cal)

 1 cup cauliflower(25 cal)

3/4 cup whole wheat rotini, with pesto, parmesian (249 cal)

TOTAL CALORIES-1520

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Paula's Healthy Living

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