03/24/15- Paula's Eating/Exercise Journal : Thursday

by Paula (Clean Eating Expert) 25. March 2014 12:41

 

 

We all know that there is a direct connection to your fitness goals, exercise PLUS nutrition.  If you are burning 200-400 calories per day through various forms of exercise, but your drinking beer, eating chicken wings, white pasta/bread, and ice cream regularly, you won’t realize your goals very quickly.

When planning your exercise and eating plan, take into account how your age is a variable in realizing your expectations.

When you’re in your 20s and 30’s, you need to keep your calcium and folic acid intake high, and monitor your calorie intake versus your exercise output.  You can increase your calcium-rich foods or take a supplement.

When in your 40s, monitor and accommodate your slowing metabolism slowing metabolism and changing hormone levels in developing your workout plan.  Evaluate your vitamin D intake and get nutritional advice geared toward your age and gender from a nutritionist. http://www.cincinnati.md/oh/cincinnati/topic-zx3482/age%20%20based%20nutrition/quick_tips_having_enough_energy_to_stay_active

In the ages beyond 40, don’t stop strength training so that you can keep flexible and to keep osteoporosis at bay.  Monitor cholesterol to reduce risk for cardiovascular disease.  http://www.cincinnati.md/oh/cincinnati/topic-hw115432/cholesterol%20and%20cardiovascular%20disease/high_cholesterol . 

Keep current on information with updates that pertain to your interests directly delivered to your e-mail from the www.MyCity.MD homepage.

 

Thursday 03/24/11-Exercise Diary:

Thursday 03/24/11- Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz.steel cut oatmeal,+ cinnamon ( dry weight) (241 cal)

11 am- protein shake (160 cal)

2 p.m.- 4 oz halibut (154 cal)   

8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods,tomato, asparagus) (88 cal)

 3 oz quinoa ( 150 cal)

1/2 tsp Uda oil- Find in refridgerator at health food stores (65 cal)

6 p.m.- 3 oz chicken, roasted, no skin/salt, spices (150 cal)

3 oz  sweet potatoes (oven  roasted in skin) (64 oz)

 8 oz green vegetables ( raw or steamed ) asparagus, brocolli, green beans, brocolli slaw (88 cal)

8 p.m.-6 oz. shrimp (pan seared) (145 cal)

3 oz beans, lima beans (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

 

TOTAL CALORIES: 1736

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