12/16/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 17. December 2014 06:36

If you need another reason to begin a clean eating food plan and exercise, it's important to know that they also help reduce inflammation in the body. The immune system in fat cells works differently in lean people than overweight people (as if life wasn't already unfair!).

In lean people, the immune system works to maintain insulin sensitivity. But in obese people, it promotes inflammation and causes the fat cells to become insulin resistant. It's an evil cycle. Overweight people  have their bodies defending themselves from the weight gain by producing inflammation, which in turn, promotes fat storage.

The leaner body, through exercise, produces anti-inflammations in muscle cells, which communicates fat breakdown to their cells.

Chronic inflammation has been linked to type 2 diabetes, cancer, heart disease, and Alzheimer's disease.

Make exercise a regular part of your healthy living plan and let's work together to keep your motors running efficiently and productively! Find a medium of exercise that you find engaging, or you won't stick to it. If typical exercises ( running, biking, swimming, elliptical) don't engage your interest, then think outside the box. Try Zumba, Pilates, yoga, Pure Barre, or pole dancing!  Take the stairs when shopping. Don't park your car close to the door.  Anything that engages your muscles, increases your heart rate which in turn boosts your metabolism.

Diabetes is on the rise in the United States. Diabetes now affects nearly 26 million Americans of all ages and 79 million people have what doctors call "prediabetes," according to 2011 estimates released Wednesday by the U.S. Centers for Disease Control and Prevention. Take steps to protect yourself.

12/16/11- Friday Exercise Diary:

Pliometric DVD- 45 min

Walk with friend- 30 minutes on outdoor trail

12/16/11- Friday Food Diary:

Breakfast-

2 tbls organic almond butter (170 cal)

2 pieces Ezekiel bread toast (160 cal)

banana (90 cal)

A.M. Snack-

6 oz egg whites( 60 cal)

protein shake, 1/2 cup pasteurized egg whites (190 cal)

Lunch-

5 oz chicken ( 140 cal)

2 tbls calorie free vanilla yogurt, celery, spices, bit of wasabi, cut up pea pods, julienne carrots (50 cal)

7 whole wheat crackers (80 cal)

P.M. Snack-

1 cup baby carrots, sweet yellow peppers (50 cal)

2 tbls. organic garlic hummus (140 cal)

Dinner-

8 scallops (140 cal)

1/2 cup wild rice with spinach and cherry tomatoes (250 cal)

1/2 cup grilled onions/mushrooms/garlic( 50 cal)

Dessert:

homemade popcorn (90 cal)

chocolate sugar free pudding (60 cal)

TOTAL CALORIES: 1640

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Paula's Healthy Living

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