12/18/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 19. December 2014 14:00

In the past it was reported that beginning at 40, typically, people lose 8% or more of their muscle mass each decade.  This leads to loss of strength, mobility, muscle tone and energy as you age.

Now, according to the New York Times, the beliefs about this process are changing. Exercise may help you write a different end-story.

In the November issue of the doctors paper, The Physician and Sport Medicine Journal, they cited a study where runners, cyclist, and swimmers in four age groups (40-70 plus) who were fit and exercising 4-5 times per week, didn’t lose their muscle mass, leg strength and body-fat composition at a high rate,  like previously believed.

There was a slight leg-muscle strength reduction, but it wasn’t a significant amount.

Exercise enthusiast and orthopedists are optimistic about the new data.  It shows that muscle deterioration isn’t inevitable, but is actually caused by inactivity.  This re-enforces the importance of consistent exercise as a life-choice for a healthy, energetic lifetime.

 

Sunday 12/18/11 Workout Diary-

Spinning bike tape at home- 55 min

 

Sunday 12/18/11 Food Diary:

 

Breakfast-

2 pieces Ezekial toast(160 cal)

1 small banana (90 cal)

1 cup egg whites (120 cal)

A.M. Snack

8 oz Greek yogurt (90 cal)

1/2 cup non fat cottage cheese ( 55 cal)

3/4 cup mixed berries (40 cal)

Lunch-

4 oz salmon (220 cal)

salad- 2 cups organic spinach, 12 oz. fat free feta, 1/4 cup brocolli, 1/4 cup beets, 1/2 cup rinsed, canned artichoke heart, 2 tbls adamame(thawed), 1 tbls roasted, no-salt pumpkin seeds (210 cal)

P.M. Snack-

apple, 2 tbls organic almond butter (210 cal)

Dinner-

4 oz scallop, pan seared, drizzled with balsamic glaze (95 cal)

1 cup acorn squash, sprinkled with nutmeg (50 cal)

1/2 cup brown rice/peas/ carrots ( 160 cal)

1 whole wheat bagette- balsamic vinegar (120 cal)

Dessert-

2 homemade chocolate mereinge cookies (60 cal)

TOTAL CALORIES:1680

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