06/28/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 29. June 2014 07:52

Another benefit of clean eating is the money you will save if you plan your meals in advance, shop at wholesale markets, and don’t eat fast food at much (which can be really expensive).

            I buy 90% of my seafood and meats at a wholesale market. I buy low-salt sliced turkey breast for the children’s sandwiches. I break the big package down into 7-8 slices in plastic baggies and freeze ¾ of it, taking it back out when needed. I buy quinoa, popcorn,brown rice, and vegetables there as well.

            By eliminating junk food, you will realize a lot of savings.  I am constantly amazed at how expensive fast food, and convenience foods are.

            By following a clean eating plan and packing meals on-the-go, you will find more success with your body shaping/goals, and have more energy with money in your wallet!

 

Tip of the day:  Drink 8 glasses of water every day to flush out toxins, and for goodness sake DON'T BUY SODA DRINKS!

Tuesday 06/28/11 Workout-

ab tape- 40 minutes

Strength train- Trainer

15 reps superset, 4 sets of each

one leg squat holding ceiling straps

alternating one-arm dumbbell pullover lying on the ground ( keep core engaged)- 8 lb

standing rear delt pull- 5 lb

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cable one-arm/opposite leg knee up- 40 lb/45 lb

cable rear leg curl (standing)- 50 lb

lying abs- legs open crunch into teaser holding 8lb soft ball

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bench sit down- 25lb dumbbell, each hand

recline bench chest press- 15 lb

standing single-arm back pull- 30 lb (using lats)

Tuesday 06/28/11- Food Diary:

Breakfast-

2 oz old fashioned oatmeal, cinnamon (187 cal)

1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)

A.M. Snack-

1 peach (70 cal)

7 broken raosted, no-salt walnuts (110 cal)

1 laughing cow cheese (60cal)

Lunch-

Salad-  8 oz greens- organicspinach, zucchini, snap peas, green beans (88 cal)

turkey sandwich with 3 oz turkey on low-carb whole wheat with yellow mustard, tomato slice, spinach (210 cal)

P.M. Snack-

2 tablespoon garlic hummus (150 cal)

4 whole wheat honey graham crackers (190 cal)

Dinner-

5 oz Mahi Mahi (100 cal)

1 small ear corn, no salt, or butter- fresh corn doesn't need it! (55 cal)

1/2 cup brown rice (180 cal)

Dessert-

greek yogurt, 1/4 cup bluberries, sprinkle of high fiber cereal ( 120 cal)

TOTAL CALORIES- 1741

 

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