12/26/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 27. December 2014 15:08

Making changes in the way you eat or starting an exercise plan can be overwhelming and scary, but it’s so important to your long term health. Let’s develop a plan that’s doable. Try these ideas:

-Make a commitment to ‘move’ 15-30 minutes per day. This can include traditional exercise mediums (gym, bike, aerobics class…) or cleaning the house, walking around the block, throw Frisbee with your kids or anything that gets your blood and body energy moving.

- Try eating 3 servings of fruits, 3 servings of vegetables, 3 servings of protein, and 2 servings of healthy grains each day. Try to include one serving of healthy fats, 3 servings of dairy and plenty of water every day. If you can include these foods, it will leave you feeling fuller than fast fried foods, or sugar and you won’t have those spikes and falls of energy during your day. This happens because you will be eating 3 small meals and 2 snacks every day. Not coming to a meal starving can help control binge eating that sabotages your progress.

-Utilize help in your goals from your friends and family. Manage your environment to keep you from situations that trigger binges and bad food/workout choices.

We can make positive choices that give you more energy and create positive changes in mood and self-esteem.

Let’s take this walk together.

 12/26/11- Monday Exercise Diary:

1/2 biceps/triceps/shoulder DVD- 30 minutes

Cardio DVD- 45 minutes- 45 minutes

12/26/11- Monday Food Diary:

7:00-1 cup egg whites (120 cal)

2 pieces bread (whole wheat, I'm using Ezekial bread from the organic freezer section. It has no glutens, and low sugar and salt) (160 cal)

11 a.m.- protein shake (160 cal)

2 p.m.-5 oz. roast chix (176 cal)

3 oz sweet potatoes ( baked)

8 oz green vegetables ( raw or steamed)

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

6:30 p.m.- 3 oz Prime Rib (221 cal)

1/2 cup sauted mushrooms

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

3 oz brown rice ( 101 cal)

 

3/4 cup brussel sprouts, roasted in EVOO, sacallions, bacon bits (150 cal)

TOTAL CALORIES- 1610

 

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Paula's Healthy Living

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