05/20/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 21. May 2014 14:13

 

Measuring Body Fat: Part Two-

To many, measuring body fat seems extreme and unpleasant.  There are important diagnostic reasons to do this.  As I always say…information is the key.  What you do with that information is up to you.  I use the information to tract my progress, to evaluate the success of my plan, and to monitor any health issues that come with age.  Many studies have shown that increase belly fat can be an indicator of, and lead to, long-term health problems.

Yesterday we discussed several ways to measure and today we will continue:

-Magnetic Resonance Imaging (MRI).  This is an expensive way to measure fat, but it is accurate.

-Body Mass Index (BMI) http://www.cincinnati.md/oh/cincinnati/topic-aa122915/body%20mass%20index/weight_management .  This is a common method used, but it is not very accurate.  You use an individuals height and weight to determine body mass.  It’s inaccurate because it doesn’t take into account that muscle mass weighs more than fat.

-Computed Topagraphy is remote and expensive.  It takes cross-section images of the body.  http://www.nlm.nih.gov/medlineplus/ctscans.html .It creates an image of the body and accuratly shows the lower-level fat distribution.

My favorite method to monitor my workout goals is the pincher test and measuring with a measuring tape (old fashioned, but tried and true).  You don’t have to have your fat measured in front of others,  it’s  just for your information.  Don’t share the results with others.  It’s just for you.  Even if the number is higher than you thought it would be, don’t fret.  Re-evaluate your methods and make changes.

 

Friday 05/20/11- Workout Diary:

Yoga DVD- 70 min


Friday 05/20/11- Food Diary:

 Breakfast-

Organic steel cut oats(150 cal.)

1/8 cup blackberries, blueberries (30 cal)

protein shake with 1/2 cup pasturized egg whites (190 cal)

A.M. Snack-

1 cup cooked quinoa, mixed with frozen peas, 1 /4 tls curry (183 cal)

1 apple (57 cal)

Lunch-

3.5 oz salmon (180 cal)

Salad-2 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls garbanzo beans, 1 tbls roasted sunflower seeds(90 cal)

P.M. Snack-

apple (57 cal)

Dinner-

4 oz chillean sea bass (360 cal)

1 cup spagetti squash, spritz with I Can't Believe It's Not Butter, curry, shredded parmesian (65 cal)

1 cup wilted spinach, garlic, EVOO (85 cal)

Dessert-

1/2 cup non-fat cottage cheese, 1/2 cup bluberrries, 1/4 cup strawberries(120 cal)


TOTAL CALORIES-1710

 

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Paula's Healthy Living

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