01/22/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 23. January 2014 10:20

I got a great letter from a reader saying that he enjoyed reading the blog but that his schedule was so hectic, he can barely get to the grocery once a week.  Therefore,  the diet part of my philosophy was hard for him.  He eats a lot of fast food, so he isn’t seeing the rewards from exercise on the timeline he was hoping for.

I explained that no one should expect a ‘total over hall’ of their diet (unless they are doing a pre-paid delivered diet food plan- which can be quite expensive).  Baby steps are good.  Small weekly changes become part of your lifetime eating plan.  Drastic rigid changes are easily chucked (in total usually)when it becomes difficult. 

Here are some good rules to try to incorporate:
-If you can put the food on the counter and it doesn’t go bad, don’t eat it.

-Try and buy groceries from the outside edges of a grocery store.

-Look for whole grains in the label, whether its bread, rice or pasta.

-Try to reduce the amount of sugar and salt in your daily food consumption.  Processed foods and drive-through have a lot of both.  Food grown from the ground has ‘natural sugars’ and NO SALT! 

-Drink water.  Try to give up pop even if it’s diet.  Drink water instead.

-Try to keep the alcohol down to special occasions.  It loads on unproductive calories, makes you sluggish in the morning for your workouts, and may reduce your ability to make good food choices during meals and evenings out.

-Monitor portions.  Use a food scale until you get a better understanding of what an actual portion of 3 oz of chicken for example, really is.  It’s less than you think.  I continue to use the scale every day because I enjoy being able to enjoy the foods I want, by controlling the amount I eat.

-Don’t beat yourself up if you ‘fall off the wagon’.  I don’t know about you, but I haven’t reached perfection yet!  Why expect perfection of yourself.  Learn from your mistakes.  Recognize what gives and takes away your energy and stamina, and pursue those things that work for you.

Saturday 01/22/10 Workout Diary:

Spinning tape- 55 minutes

 

Saturday 01/22/11 Food Diary:

Breakfast-

1 cup egg whites, with spinach, asparagus- (135 cal.)

Ezekial bread toast (2), butter flavored spray( 160 cal.)

A.M. Snack-

protein shake (125 cal.)

Lunch-(restaurant)

Turkey burger with no top bun, yellow mustard, tomato, lettuce- (300 cal.)

Salad bar- spinach, garbanzo beans, beets, zucchini, sunflower seeds, carrots, light balsamic dressing(2 tbls)( 250 cal.)

P.M. Snack- 

12 almonds, roasted, no salt ( 125 cal.)

Dinner-

2.3 oz Roasted chix breast (110 cal.)

1 Roasted yellow beet (22 cal.)

1 cup whole wheat rotini, mushrooms, brocolli, onion, garlic, balsamic glaze  ( 210 cal.)

Dessert-

1/2 cup raspberries, 1/4 cup breakfast cereal, 1/3 cup non fat yogurt (147 cal.)

Homemade popcorn ( 90 cal)

 

TOTAL CALORIES- 1554

 

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Paula's Healthy Living

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