12/07/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 8. December 2014 17:03

We talk a lot about clean eating and exercise and how making changes to move toward this lifestyle will show you more energy, better mental health, and improved health, but there is something that will sabotage all of those benefits. Smoking.

I am not preaching to those of you that smoke from a point of judgement. At one point in my life, out of 10 people in my family, 8 of them smoked. One-by-one, most have quit. My father was forced to quit after a stroke and tried many different avenues. It took several attempts to find success. My mother quit right away, though lung cancer is what finally took her from us, 20 years after she had quit.

Studies have stated that smokers who use web-based quit-smoking programs are 50 percent more likely to succeed than those who go it alone (Archives of Internal Medicine). Many people feel that these programs succeed due to the 24/7 support and practical advice that is offered.

Many people find relief from the cravings with the use of stop-smoking patches, which provide a steady , yet down-stepping,  nicotine stream. It can help your body overcome the addiction to nicotine.

Some people believe that hypnosis, or acupuncture can be effective, as well as plastic cigarettes that deliver nicotine into your system, without the smoke.

To be sure it is a terribly difficult process. Quit for you, and for your family. There are more great articles that you can access from the system checker box on the front page of the homepage. Check them out.

  Wednesday 12/07/11-Exercise Diary:

 Pure Barre class- 55 minutes (I'm doing these classes frequently for 6 weeks at the owners request to see if I get muscle sculpting results like they claim will happen when you do them.  Plus, I'm just having fun with them.

kick boxing DVD- 55 minutes(that time includes stretching 5 minutes before and 5 minutes after)

Wednesday 12/07/11- Eating Diary:

This is a diet that was given to me by my trainer when I wanted to slim down after a vacation, or for a shoot.  I have a photo shoot coming up this weekend.  I find results with this plan

7 am- 4 egg whites (67 cal)

2 oz.steel cut oatmeal,+ 1 tsp. cinnamon ( dry weight) (141 cal)

11 am- protein shake (160 cal)

2 p.m.- 4 oz mahi mahi (150 cal)

8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods,tomato, asparagus) (88 cal)

3 oz quinoa ( 150 cal)

1/2 tsp Uda oil- Find in refridgerator at health food stores (65 cal)

6 p.m.- 3 oz chicken, roasted, no skin/salt, spices (150 cal)

3 oz sweet potatoes (oven roasted in skin) (64 oz)

8 oz green vegetables ( raw or steamed ) asparagus, brocolli, green beans, brocolli slaw (88 cal)

8 p.m.-6 oz. shrimp (pan seared) (145 cal)

3 oz beans, lima beans (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

1 Dove peppermint pattie (40 cal)

TOTAL CALORIES: 1605

 

Here is a recipe for no-bake oatmeal protein bars from an issue of Oxygen Magazine:

2 cups quick cooking oats

½ cup natural peanut butter ( I used almond butter)

4 scoops protein powder (I used vanilla)

1 tbls ground flaxseed

½ cup water

1.Knead all ingredients in a large bowl.

2.Line square baking pan using a spatula.

3.Freeze for 30 minutes

4.Remove from freezer.Cut into bars.

230 calories, 10g total fats, 2g saturated fats, 20mg sodium, 21g total carbohydrates, 4g fiber, 15g protein, 2mg iron.

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Paula's Healthy Living

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