06/17/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 18. June 2014 10:36

Paula B.

I had my fat-pinch and tape measurement numbers taken last week and was surprised that my numbers all improved except for the kidney number. That was confusing to me because I eat clean and exercise daily. When talking to my trainer she said an explanation may have to do with Cortisol. Increased Cortisol levels may cause belly and kidney flab, disruption of sleep patterns, and reduced cognitive ability. But what is it?!

Cortisol keeps insulin and blood sugar levels high. Insulin causes the storage of excess blood sugars as fat (especially in the belly and kidneys). Cortisol also breaks down lean muscle (disuse that burns calories best). High cortisol levels can be caused by adrenal failure, and from stress. I have 5 kids and a new marriage… I have lots of that!

There is a supplement she recommended to me called Phosphatidyl Serine (PS). It may lower your cortisol levels, but it’s derived from soy so if you try it, check with your physician for any drug-interaction issues and reduce and other sources of soy you are taking. Several studies show PS can lower your cortisol levels from 30-70%.

You can also continue to eat clean, exercise and use meditation, yoga, or Pilates or therapy to reduce your stress levels which may help reduce your cortisol levels as well.

Friday- 06/17/11- Exercise Diary:

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

Friday 06/17/11- Eating Diary:

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 roast no-salt 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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