10/07/15- Paula's Eating/Exercie Journal: Friday

by Paula (Clean Eating Expert) 8. October 2014 05:34

October 24 is Food Day.  It is a day dedicated to learning more about food.  It's meant to encourage healthy eating choices, giving information about sustainable, humane, foods.  I'm hopeful about many changes that are happening with healthy food in school systems, restaurants and in general in the community.  People's negative financial situations are leading people to grow more food themselves, and to eat less fast food ( which is funny since this is how my family makes their living).

The obesity epidemic, which leads to heart disease, strokes, cancer and diabetes, is increasing in our country.  It creates long-term medical issues and a lack of quality of life.  Changing to a healthy, clean-eating lifestyle can help avoid obesity and it's issues.

Enjoy this new day of celebration by sharing a homemade meal with family or friends.  Make a clean eating meal that you haven't tried before ( bison, quinoa, sea bass, roasted pumpkin?).   Most of all, relish in the textures, flavors, and nutritional value of whole foods, and the benefits that eating them can bring you.

Friday- 10/07/11: Workout 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- 10/07/11: Food Diary

Breakfast-

Organic steel cut oats (150 cal)

1/2 scoop protein powder mixed in with oatmeal (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)

1/2 banana (40 cal)

Lunch-

4 oz chicken, baked ( 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 pumpkin 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 whole wheat rotini, lemon sauce made with flour, non fat milk, lemon rind, white wine, ricotta, pine nuts ( 160 cal)

pumpkin pie (no crust) ( 200 cal)


TOTAL CALORIES:1738

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Paula's Healthy Living

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