09/19/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 20. September 2014 06:58

 

Paula B.

Be mindful as you pursue your 'desired body shape' , to be monitor your inner critic.

  • "You ate that sugar cookie/fudge/chips, and drank two beers.  You have no control.  You have no self-control.  Why did you eat all that!"
  • "I yelled at the kids again…why can’t I handle the stress of my family better"
  • "I can’t work out today…I have too many things to do for everybody else"

You have to silence these unhelpful thoughts.  The process that work for others, may not work for you. You need to evaluate your strengths and challenges and try to make changes based on that honest evaluation.

Try yoga, meditation, Pilates or simple close your eyes and breathe deeply in through your nose, hold for a few seconds, and out through your mouth.  I have taught this to my little kids and it’s AMAZING how effective it is in calming them down.  The practice of extended breathing, or  just gently rolling your neck and breathin g for a moment, can give you a calmer outlook on whatever issue you are dealing with.

When you 'hear' the negative speak, say STOP in your head.  Dismiss it.  Breathe.  Recognize that you of all people should be nice to you.  If you falter with a food treat, move on.  Recover,  and start better in the next moment.  Life is nothing more than a series of moments and choices.  Choose differently.  Show yourself the same kindness you show others.

09/19/11 - Monday Workout Diary:

Recumbent bike- 30 minutes

Strength train- chest

flat bench chest dumbbell press- 20 lb

3 sets of 20 push ups

flat bench dumbbell fly-15 lb

standing chest push- 1 tube

 09/19/11- Monday Food Diary:

Breakfast-

1 cup egg whites (120 cal)

2 oz old fashioned oatmeal, cinnamon ( 187 cal)

  A.M. Snack-

1 bowl high fiber organic raison branbreakfast cereal, 1/2 cup non-fat milk (156 cal)

 Lunch-

 4 oz tuna steak (165 cal)

salad- 10 oz assorted greens:  organic spinach, brocolli, pea pods, brocolli slaw,1/2 orange sweet pepper (100 cal)

3 oz brown rice ( 105 cal)

2 oz fat free feta (45 cal)

 P.M. Snack-

1 portion spring water packed tuna, 2 tbls vanilla flavored non-fat yogurt, 1/2 tsp pickle relish, 1/2 whole wheat pita (190  cal)

Dinner-

4.5 oz. pork chop (257 cal) 

3/4 quinoa, onions, sliced almonds, crushed tomato, garlic (140 cal)

1/2 cup sauté zucchini, yellow squash in EVOO extra virgin olive oil ( 57 cal)

1 whole wheat bagette dipping sauce of balsamic vinegar and rosemary olive oil (210 cal)

Dessert:

no sugar added chocolate pudding, 1/4 cup bluberries (80 cal)

TOTAL- 1717

 

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Paula's Healthy Living

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