12/06/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 6. December 2014 19:47

At the end of a weekend, or at the beginning of the new work week, one can feel run down. Maybe you drank more than you intended at your friend’s birthday gathering, or maybe running to all of your children’s sports games have you running low... Here are some things that will work for to pick you back up a bit.

 

1.Take a deep breath. You don't realize until you've tried a few deep breaths, how shallow your breaths are typically throughout your day.  Deep breaths reduce stress, and allow you to focus on yourself for just a moment.

 

2. Have a healthy snack. Eating junk food may taste good at the time, but the crash in energy that follows is harsh. Eating every 3-4 hours with clean foods keeps your blood sugar levels up and steady, which in turn, keeps your energy level ...well, level!

 

3. Drink lots of water. When you feel a symptom of being low energy, it may be that your body is dehydrated. Dehydration can cause decrease brain power, as well as making you feel run down. Try to drink at least 8 8 oz. glasses per day (I drink quite a bit more than that. If I don't I can feel lower energy within 24 hours).

 

4. Don’t become a couch potato. It seems logical that if you’re e tired, you should rest on the couch...but not ALL DAY! Go for a brisk walk. It improves circulation, and in turn keeps that oxygenated blood flowing through the heart and brain. I think that you will find that even 30 minutes of exercise actually leaves you feeling more energized.

 

5. Get a good night’s sleep.  Don’t run your television, computer, i-phone or i-pad up till the time you go to sleep.  The brain interprets the blue screen as daylight and the activities on these devices stimulates your brain; all which keep you from sleeping or being able to fall asleep.

 

6. Take a moment to smell the roses...or watch something beautiful in nature, or do something that makes you laugh or warms your heart.

 

 Be gracious for the people and things around you that help sustain your happiness and your energy.

 

 

 

12/06/11- Exercise Journal: Tuesday

Pure barre class- 55 min

shoulder/triceps/biceps DVD- 45 min

12/06/11 Food Diary: Tuesday

Breakfast-

1 cup egg whites (120 cal.)

Ezekial raison english muffin,spray with no calorie butter spray (105 cal.)

1/2 cup mixed berries, 1/2 cup non fat vanilla yogurt ( 65 cal)

A.M. Snack-

apple, crispy max (67 cal.)

1 portion whey protein shake (125 cal)

Lunch-

3 oz organic chicken breast, 1/2 tsp Walden Farm no calorie bar-b-q sauce (166 cal.)

1 cup green beans ( 30 cal)

1 cup brown rice ( 138 cal)

P.M. Snack-

1 cup carrot sticks, 5 whole wheat Triscuits, 2 wedges Laughing Cow Light cheese( 160 cal.)

Dinner-

5 oz. salmon- (300 cal.)

Bowl of Tomato Bisque, with parmesian croutons-home made with whole wheat bread, sprayed with I Can't Believe Its Not Butter (150 cal.)

zuchinni, pan seared with garlic (55 cal)

1/2 cup whole wheat orzo, cranberries, EVOO, onions,garlic, dash of balsamic vinegar (150 cal)

Dessert-

1/2 cup greek yogurt, 1/8 cup bluberries (65 cal)

TOTAL CALORIES- 1688

 

 

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Paula's Healthy Living

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