10/13/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 14. October 2014 06:13

 

 

Success in losing weight requires a balance of proper food choices, eating a more natural clean eating diet, in conjunction with cardio and weight-bearing exercise training.

One way to ensure quicker success with the eating aspects are portion control. It's proper weight and size portioning.

Try a digital weight scale or a plate that pre-measures the area that should be filled with veggies (50% of the plate), appropriate protein portion and high quality carbs. 

Another idea is to try using a salad plate vs. a dinner plate.  The eyes' view of how 'full' your plate is can affect your stomach's fullness feeling.  Having a glass of water 30 minutes before a mmeal can help, as well as putting your fork down between bites.  Slow the whole process of eating down.  Make it more of an event (at a table, with silverware...).  Enjoy!

Workout 10/13/11: Thursday

Hill climbing- 30 minutes  In my neigborhood

Strength train-chest

Chest press- E-Z bar +29 lb

Pilaties circle

Chest flye- 15 lb

Push ups

single barbell incline chest press- 20 lb

 

Food Diary 10/13/11: Thursday

Breakfast-

4 egg whites, 1 cup spinach (100 cal.)

Ezekail toast (80 cal)

2 tbls organic almond butter(190 cal)

1 apple (67 cal)

A.M. Snack-

1 whey protein shake, 1/2 cup pasturized egg white (210 cal)

Lunch-

4 oz Orange Roughy (100 cal)

3 oz brown rice (put on salad) (105 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,1/2 cup broccoli slaw, 1/8 cup beets (65 cal.)

1 banana ( 90 cal)

P.M. Snack-

1 cup protein cereal( 120 cal)

1/4 cup of non-fat milk ( 40 cal)

1/2 cup strawberries( 30 cal)

Dinner-

4 oz chicken breast (190 cal)

1 cup steamed brussel sprouts( 50 cal)

1/2 cup quieno, garlic, olive oil (180 cal)

1 small spinach salad, beets ( 59 cal)

Dessert-

One skinny cow ice cream sandwich ( 120 cal)

TOTAL CALORIES-1776

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Paula's Healthy Living

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