04/01/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 2. April 2014 12:01

Pilates is a great form of exercise to prevent osteoporosis by building bone and muscle strength. Osteoporosis is a disease where bones become brittle over time.  http://www.nlm.nih.gov/medlineplus/osteoporosis.html. Pilates involves exercises designed for total body conditioning, by strengthening your back, legs, core and arms. This helps people suffering from osteoporosis by allowing the body to better support their bones through muscle strength and flexibility. It also helps improve balance which keeps older people from falling and breaking those brittle bones. It also helps improve posture (we all know what older, hunched-back adults look like) which keeps the spine aligned. I recommend going to a qualified pilates studio and receiving proper training techniques if you are a beginner.  But beware…you’ll be hooked!

strength train- triceps

lying overhead dumbbell press- 12 lb

behind the back, triceps kickback- 26 lb bar(20 reps)

one arm overhead dumbbell extention- seated 20 lb

standing triceps pushdown- 2 bands

one arm overhead triceps extention- 12 lb

single arm triceps kickback- 10 lb

dumbbell crunch on stability ball- 5 lb

Breakfast-

Organic steel cut oats (150 cal)

1 small banana (90 cal)

1/3 cup egg whites (70 cal)

A.M. Snack

1 cup 0% Greek yogurt (90 cal)

1/2 cup non fat cottage cheese ( 55 cal)

3/4 cup mixed berries (40 cal)

Lunch-

4 oz chicken( 187 cal)

salad- 2 cups organic spinach, 12 oz. fat free feta, 1/4 cup brocolli, 1/4 cup beets, 1 whole artichoke heart, 2 tbls adamame(thawed), 1 tbls sunflower seeds   (150 cal)

3 oz sweet potato (115 cal)

P.M. Snack-

apple, 2 tbls organic almond butter (210 cal)

1 whole wheat, low-carb tortilla (100 cal)

Dinner-

4 oz scallops  (95 cal)

1 cup steamed brocolli (26 cal)

1/2 cup brown rice/peas/ carrots ( 160 cal)

Dessert-

homemade popcorn (90 cal)

TOTAL CALORIES:1628

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Paula's Healthy Living

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