08/15/15- Paula's Eating/Exercise Journal- Friday

by Paula (Clean Eating Expert) 12. August 2014 09:00

Paula B.

I have such passion about clean eating; it’s hard to contain my enthusiasm.  When I share my eating plan and theories about why it is healthy, and why at almost 47 (2 weeks till my birthday) I feel stronger, with more energy and drive than ever in my life. 


If you read my daily food blogs, you saw a consistent list of fresh, seasonal vegetables, lean protein, complex carbohydrates, whole grain breads low-fat dairy and water.  I don’t write it every day but I drink about 90 ounces of water and 2-3 cups of green tea per day.  I enjoy seasonal fruit and fresh vegetables every day and I cook 94% of my weekly meals myself.  We eat at home a lot, and I often pack my lunch and keep it in a refrigerated sack.

I take daily vitamins, but I monitor not to go overboard with that since my diet is well rounded.

 I enjoy my occasional treats, but keep the portion reasonable.

 I enjoy red wine periodically, but in moderation.

 I enjoy cooking with my kids, educating them about healthy choices, and having family time while I prepare meals.

 

Read the daily food blogs, and generate ideas from what you like. Leave comments or ideas at the bottom of the blogs.’ Like’ me on Facebook or send the link to the blogs to your friends via e-mail.

 Let’s Live Healthy Together!

 

Tuesday 08/12/11-Exercise Diary:

Strength train- trainer

 12 Days of bootcamp.  You start at 1, then go 1, 2. Then go 1,2,3...on and on

1. Kick punch- 20 reps, 3 lb

2. Sumo squat- 20 reps, 15lb kettlebell

3. Back pulls- 10 reps, 12 lb

4.Flys lying on the floor- 10 reps, 12 lb

5. Band biceps- 10 reps, medium tyube attached to wall

6. Toe touch on the ground- 10 each side, 3 lb dumbbell

7.  Reverse lunge- 10 reps each leg, 3 lb dumbbell

8.Triceps kickback- 10 reps, 10lb dumbbells

9.1 leg romanian deadlift-10 reps each leg, 3 lb dumbbells

10. Coffin situps- 15 reps

11. Side lunge- 10 reps

12 Jump rope- 50 reps

Tuesday 08/12/11- Eating Diary:

Day A

7 am- 1 cup egg whites (120 cal)

2 oz. oatmeal , cinnamoon( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 3.25 oz swordfish (194 cal)

3 oz quinoa ( 150 cal)

8 oz vegetables ( raw or steamed) (88 cal)

6pm- 3 oz roasted, low-salt turkey breast (97 cal)

3 oz sweet potatoes (oven roasted in skin) (64 oz)

8 oz green vegetables ( raw or steamed ), brocolli, pea pds, carrots,  asparagus (88 cal)

1/2 tsp uda or flax oil (65 cal)

8 p.m.-5 oz. scallops (pan seared) (145 cal)

3 oz beans, Adamame (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

1 sugar free peppermint pattie (40 cal)

TOTAL CALORIES: 1743

 

 

 

 

Tags:

Paula's Healthy Living

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