01/25/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 26. January 2015 05:19

Removing clutter from your environment will help you to remain focused and organized. This will help you remove the 'panic-factor' from your daily life. It may not seem to be relate to success in your fitness goals, but chaos and a cluttered mind, causes dis-array in the other areas of your life, including you weight goals.

We talk about how exercise and clean eating help to give you more energy, better health, and a trimmer waistline, but being organized at home and at work can affect you being able to accomplish your daily workout, and being organized enough to pack a healthy, well-balanced lunch to take versus buying a hot dog from a cart vendor.

Conquering clutter can help get you organized and clear your mind. Here are some ideas to help:

  • Take 15 minutes to organize the stuff in your home, your purse/briefcase, or your desk. Use a basket to gather things as you walk around your home. Use a basket system for your desk.
  • Use a communication station for you and your family. Leave messages for yourself/your family about reminders, or chores to do or the weekend 'to-do list'. I set one up for my 5 kids to remind them of their 'before school' chores so I don't have to yell or repeatedly ask them if they are ready for school.
  • Use Sundays to organize your weekly food plan. Write down meal ideas. Pre-steam vegetables to be added to eggs in the morning, salads, and finished off quickly for an easy dinner.
  • Organize snacks to throw into your bag to keep your blood-sugar levels even by eating a healthy, low-salt snack mid-morning, and mid-afternoon.


Wednesday 01/25/12 Workout:

Weight train- biceps /shoulders

Bicep Curl-15lb

Kettle bell arm extension- 8lb bell

Concentrated biceps curl, seated on weight bench-20lb.

Straight arm shoulder raises (8 lb)

Bicep extension (arms facing out slightly to the sides) 1 tube

Arnolds -12lb

Bicep Row- 15 lb bar

01/25/12 Food diary:

Breakfast-

1 portion Egg Casserole (see this recipe section of homepage for recipe) (120cal.)

2 small cutie oranges (55cal.)

A.M. Snack -

1 tbls almond butter (95 cal)

1 cup celery (36cal)

Whey protein shake (125cal)

Lunch-

4oz chicken (187cal.) Baked

1/4 cup butternut squash, roasted (25 cal.)

2 cups raw organic spinach, wilted. Sprinkled with slivered home-roasted no-salt almonds (90cal.)

1 sweet potato, sprinkle if cinnamon, I Can't Believe It's Not Butter (120cal.)

P.M. Snack-

3 tbls garlic hummus, 4 whole wheat crackers (lavosh) (191cal)

Dinner-

6 oz Mahi Mahi- pan seared with butter flavored non-stick spray, spices, squeeze of Meyer lemon over (135 cal.)

1 cup Zucchini, onions, garlic, 1/2 tsp EVOO (80 cal.)

1 cup Asparagus ( 70 cal.)

2 oz Israeli whole wheat cous-cous (150 cal)

1/2 mixed berries over low fat vanilla yogurt ice cream (140cal.)

TOTAL CALORIES- 1619

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Paula's Healthy Living

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