11/22/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 23. November 2014 06:42

 

Holiday Food Plan Disasters: Part 1

 

The holiday season is full of food-plan disasters.  You have a couple of choices.

 

1.       You can eat with wild abandon, and deal with the holiday 15 after the New Year.

 

2.       You can develop a plan to deal with the pitfalls of parties, family gatherings, and presents of caramel popcorn and fruit bread IN ADVANCE OF THE SITUATION.

 

3.       You can anticipate the emotional issues that may come up for you in advance of high risk situations (finding the right outfit that flatters you, visiting with old friends from out of town, the family dinner table with crazy Aunt Alice…).  Recognize your pressure points, and how you calm those fears.  Many people go for chocolate, chips, bread or wine. 

 

Life is not back and white.  Your holiday survival behaviors may touch on an aspect of all three of the examples from above at times.  Research has found that trying to develop ideas that give you healthier choices can keep you from putting on 15 pounds at the holidays and still not feel deprived.

 

Today we will develop practical ideas, and finish off the list tomorrow.

 

1.       Eat a healthy breakfast.  Your body has been working hard all night supporting your systems.  Re-fuel that system with eggs, oatmeal, 0% Greek yogurt and berries or whole grain toast.  Another reason eating a healthy breakfast is important is that it keeps you from binge eating at a family lunch because you’re starving when you sit down.  Try to pack snacks in your bag ( no-salt almonds, walnuts, apple, carrots, or string cheese)  Again, eating every several hours, keeps you from walking into a family dinner with creamy artichoke dip, and patte’ with crackers or chips, hungry.

 

2.       Don’t overdo the happy hour.  I’m not a prude and don’t believe that a glass of red wine is wrong, but where you run into trouble is with numerous drinks.  Also if the drinks are sugar-based like sweet martini’s, or a daiquiris.

 

3.       Make sure you drink a glass of water between drinks.  It helps you not to dehydrate (alcohol does that), and helps you monitor your alcohol intake.

 

Tomorrow, we will further investigate ways to stay on track with your fitness goals and healthy eating through healthy, workable choices for the holidays.

 

Tuesday 11/22/11 Workout:

Pure Barre Class- 55 minutes

P90X tape- Arms/Ab

Tuesday 11/22/11 Food Diary:

Breakfast-

Apple(67 cal)

1 cup egg whites (120 cal)

Whole wheat, low-fat waffle, 2 tbls organic almond butter (210 cal)

A.M. Snack-

Protein shake, 3/4 cup pasturized egg whites (220 cal.)

Lunch-

5 oz. Tilapia ( 90 cal.)

salad-8 oz: raw spinach, cherry tomatoes,sweet orange pepper, plus1/8 garbanzo beans (120 cal.)

3 oz sweet yellow pepper (155 cal)

3 oz quinoa ( 150 cal)

P.M. Snack-

1 cup cottage cheese, sprinkled with cinnamon, home roasted no-salt pecans  (190 cal.)

Dinner-

4 oz tilapia,dipped in low-fat buttermilk, breaded lightly in coconut, pan seared with butter Pam( 215 cal.)

1 cup brocolli, splashed with lemon ( 40 cal.)

large half of acorn squash with Waldon Farms calorie free, no sugar brakfast syrup (170 cal.)

 

TOTAL CALORIES- 1747

 

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