01/13/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 14. January 2015 05:39

Diets?: Part 1:

Many people are looking to "DIETS" to fix their holiday weight gain issues.  My clean eating convictions shy away from this because it’s more about lifestyle changes, over temporary eating changes or deprivation of food that provides the solution. But, there are focuses that have brought success to people's weight issues no matter your age or gender:

Mediterranean Diet:  This is a heart-healthy eating plan that incorporates the moderate use of olive oil, red wine, as well as seasonal vegetables, herbs, whole grains, nuts, seeds, legumes seafood, lean meats, and yogurt.  The diet focuses on healthy portions, with the integration of "healthy oils" with the foods mentioned above.  Those healthy fats leave you feeling fuller, longer as opposed to processed and pre-packaged foods.

Try To Limit Your Sugar Intake:  Processed sugar leads to belly and back fat and creeps into your diet through packaged foods and fancy drinks.  Sugar gives you a euphoric feeling, followed by an afternoon crash.  Because it raises your blood sugar levels quickly, it increases your appetite and reduces your body’s ability to burn fat.

Eat Lean Proteins: Protein, like eggs fish, white meat chicken and pork promote muscle growth and satiety which helps you feel fuller,  longer.  This can help you manage food cravings. Just try to limit beef to once per week, or try bison meat.  It is leaner and I really enjoy the flavor.  You can find it sold as ground meat and steaks.

These ideas are a good start, and tomorrow we will add some other helpful hints to promote your healthiest body weight, and overall health!

Friday 01/13/12:Workout Diary-

Workout  DVD- legs and back

balance lunges-back legs on a bench- 25 reps

calf raises-25 reps, 10 lb

reverse grip back pulls-20 reps

super skaters-25 reps

wall squats- 90 seconds

step back lunges-8lb, 15 reps

alternating side lunges- 8lb, 15 reps

single leg squats- 90 seconds,

switch grip pull ups- bands over door- 20 reps

way lunges- side, 45 degree angle, forward

lunges on tip toes- 20 reps

back pull- 2 tubes attached in door- 20 reps

deep squat lunge walk- 4 swteps forward, 4 steps back- 45 seconds

close grip-overhand back pulls- 20 reps

speed squats with one foot on tip toe- 20 reps each side

Friday 01/13/12 Food Diary:

Breakfast-

 8 oz 0% Greek yogurt (130 cal)

1 cup high protein breakfast cereal (160 cal)

small banana (80 cal)

A.M. Snack-

Whey protein shake, 1/4 cup pasturized egg whites (151 cal)

Lunch

4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce, 2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil. [ Use the Boston lettuce like wraps] (235 cal)

P.M. Snack-

1 cup non-fat cotage cheese with strawberries and sprinkle of home roasted pecans (150 cal)

Dinner-

5 oz. Scate [fish] (260 cal)

1 roasted carrot, 7 asparagus spears, rosemary EVOO, fresh rosemary (90 cal)

3/4 cup quinoa (100 cal)

Dessert-

Homemade popcorn, with spray butter substitute(110 cal)

TOTAL CALORIES- 1708

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Paula's Healthy Living

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