06/05/15- Paula's Eating/Exercise Journal : Sunday

by Paula (Clean Eating Expert) 5. June 2014 12:58

 Negative thoughts about body image or attaining your personal fitness goals on a certain time schedule can sabotage your progress.  There are strategies to keep you feeling strong and resolve to have a healthy focus:

1)      Accept compliments.  Many people have trouble with this.  Recognize the efforts that you’ve made.  Accept that you worked hard to eat clean and workout, and have successfully made changes to your body.

2)      Find time to be ‘centered’.  That may come through listening to music or tones that make you feel happy or peaceful.  Try meditation or yoga.  Many people find peaceful moments reading poetry or uplifting books.

3)      Journaling can be a great way to express and release negative emotions.

4)      Share with others about what’s worked for you with healthy eating and exercise.  Write comments at the bottom of my blogs and share your experiences.  I’d love to hear from you.  You can also ‘like’ us on Facebook by clicking on the ‘F’ Facebook insignia to share us with your friends.

Sunday 06/05/11 Workout Diary-

Spinning bike tape at home- 55 min

 Sunday 06/05/11 Food Diary:

Breakfast-

Organic steel cut oats (150 cal)

1 small banana (90 cal)

1 cup egg whites (120 cal)

A.M. Snack

8 oz Greek yogurt (90 cal)

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

3/4 cup mixed berries (40 cal)

Lunch-

4 oz salmon (220 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 (110 cal)

 P.M. Snack-

apple, 2 tbls organic almond butter (210 cal)

Dinner-

4 oz scallops (95 cal)

1 cup spagetti squash (50 cal)

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

1 whole what bagette- balsamic vinegar (120 cal)

Dessert-

non-fat chocolate pudding (60 cal)

TOTAL CALORIES:1570

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