05/19/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 20. May 2014 17:38

  Measuring Body Fat: Part One-

There are several different ways that you can measure body fat (I know it doesn’t sound like fun, but the info can be helpful).

                -Caliper / skin fold test- my trainer uses this style. It uses calipers (pinchers) that measure “subcutaneous fat.” It grabs a double fold of skin from up to 9 different sites from the body. The sum of the skin folds is calculated and then body-fat percentage is determined. You can find body fat calculators online.  

                - Hydrodensitometry (underwater weighing) is an accurate test measuring the density of the body if you basis that muscle weighs more than fat, which makes it more dense. The denser the body is, the more it will weigh underwater.

                -Measure with a measuring tape. It is basic and effective. It is also known as the waist-to-hip ratio. You measure the hip and waist and the waist girth is divided by the hip girth number to determine a ratio number. Values below 1.0 and .80 for women are acceptable. Many cardiologists believe that the hip/waist ratio (pear shape) can be a precipitator to heart disease.

It is a fact that’s hard to face, but measuring fat is an important piece of information to obtain your best health.

Thursday- 05/19/11 Workout Diary:

Cardio DVD- 55 min

Thursday- 05/19/11- Food Diary:


Breakfast-

2 oz old fashioned oatmeal (187)

1+ cup egg whites(140 cal)

A.M. Snack-

1 piece Ezekiel bread, organic almond butter, 1/2 banana, sliced ( 210 cal)

Lunch-

4 3/4 oz. Shrimp/scallops (130 cal)

Salad- 2 cups spinach, 1/4 cup beets, 1 small tomato, sliver of fat free feta, fat free Caesar dressing (60cal)

1 whole wheat tortilla (70 cal)

P.M. Snack-

4 almonds (40 cal)

Protein shake, 1/2 cup pasteurized egg whites (216 cal)

Dinner-

5 oz. Chilean Sea Bass, pan seared (3000 cal)

1 acorn squash, seasoned with cinnamon and butter flavor spray(140 cal)

1/2 cup green beans( 22 cal)

3/4 cup quinoa, green onion, splash of EVOO, splash of balsamic vinegar)(140 cal)

TOTAL CALORIES- 1623

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Paula's Healthy Living

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