10/02/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 3. October 2014 08:27

The International Food Information Council Foundation declares that 47% of Americans overestimate now many calories they should eat per day.  One formula for figuring this out how much to eat per day and to loose 1 lb. per week, is to take your weight times 11.

Most people try to loose weight by changing how much they eat or what types of foods.  Over 60% try by exercising, while 44% try to loose weight by changing how often they eat, and 19% try to loose weight by counting calories.

My best advice how to achieve weight loss goals?  Clean eating and Read my blog!  Try ideas given on these blogs and see what gives you results while remaining healthy for your long term health.  I have found that eating lean protein three times a day, drinking water and green tea, whole fruits and grains,low-fat dairy, and LOTS of vegetables keeps my body-goals on track and my energy high! 

You can not reach your goals for a healthy body by taking fetal hormones (I'm not kidding, I hear this one more and more as a solution for weight loss), starving yourself or taking diet pills.  It has to be a combination of strength training, cardio, and clean eating.  This is the only solution for long-term success for weight management. 

Write comments back if you need further information about ideas or you want to share some of your success ideas.  Also, "like" my blogs on Facebook and let's work together and build a community of healthy, energized friends.

Sunday 10/02/11-Workout Diary-

Workout tape DVD- legs and back

balance lunges-back legs on a bench- 25 reps

calf raises-25 reps, 10 lb

reverse grip back pulls-20 reps

super skaters-25 reps

wall squats- 90 seconds

step back lunges-8lb, 15 reps

alternating side lunges- 8lb, 15 reps

single leg squats- 90 seconds,

switch grip pull ups- bands over door- 20 reps

way lunges- side, 45 degree angle, forward

lunges on tip toes- 20 reps

back pull- 2 tubes attached in door- 20 reps

deep squat lunge walk- 4 swteps forward, 4 steps back- 45 seconds

close grip-overhand back pulls- 20 reps

speed squats with one foot on tip toe- 20 reps each side

Sunday- 10/02/11 Food Diary:

Breakfast-

1/8 cup blueberries(45 cal)

1/3 cup 0 % Greek  yogurt (40)

1/2 non-fat cottage cheese (80 cal)

A.M. Snack-

Whey protein shake, 1/4 cup pasturized egg whites (151 cal)

2 pieces Ezekial bread with butter flavored spray (160 cal)

Lunch -

4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce, 2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil. [ Use the Boston lettuce like wraps] (235 cal)

1 cup of green beans, blanched ( 30 cal)

P.M. Snack-

2 tbls rinsed low-salt black beans, 1 tbls mango salsa, on 1 whole wheat, low-carb tortilla (250 cal)

Dinner-

5 oz. Salmon (260 cal)

1 cup steamed brocolli, 7 asparagus spears (50 cal)

3/4 cup wild rice (120 cal)

Dessert-

Homemade popcorn, with spray butter substitute(110 cal)

TOTAL CALORIES- 1771

 

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Paula's Healthy Living

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