04/06/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 7. April 2014 07:16

A study presented by the American Chemical Society found that if you drink 2 glasses of water before a meal, you can lose up to 36% more weight than those who kept their drink habits the same.  They believe that you just feel more-full, therefore you don’t over eat.  Also because water has no calories, water keeps you from reaching for sweetened drinks like soda, or sweet tea, which helps you reduce your overall daily calorie intake.  What could it hurt?  Give it a try before meals, and see if it works for you.

Wednesday 04/06/11:Workout Diary-

Workout tape DVD- legs and back

balance lunges-back legs on a bench- 25 reps

calf raises-25 reps, 10 lb

reverse grip back pulls-20 reps

super skaters-25 reps

wall squats- 90 seconds

step back lunges-8lb, 15 reps

alternating side lunges- 8lb, 15 reps

single leg squats- 90 seconds,

switch grip pull ups- bands over door- 20 reps

way lunges- side, 45 degree angle, forward

lunges on tip toes- 20 reps

back pull- 2 tubes attached in door- 20 reps

deep squat lunge walk- 4 swteps forward, 4 steps back- 45 seconds

close grip-overhand back pulls- 20 reps

speed squats with one foot on tip toe- 20 reps each side

Wednesday 04/06/11 Food Diary:

Breakfast-

1/8 cup rasberries, 8 oz 0% Greek yogurt (105 cal)

1 cup high protein breakfast cereal (160 cal)

1/2 cottage cheese (80 cal)

A.M. Snack-

Whey  protein shake, 1/4 cup pasturized egg whites (151 cal)

Lunch

4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce, 2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil. [ Use the Boston lettuce like wraps] (235 cal)

P.M. Snack-

2 tbls hummus,4 whole wheat crackers (150 cal)

Dinner-

5 oz. Salmon (260 cal)

1 cup steamed brocolli, 7 asparagus spears (90 cal)

3/4 cup quinoa (100 cal)

Dessert-

Homemade popcorn, with spray butter substitute(110 cal)

TOTAL CALORIES- 1681

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Paula's Healthy Living

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