02/26/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 27. February 2015 14:33

Paula B.

Here are some ideas to keep you striving for achieving your body shape goals.

  1. Make a commitment to the process (even go so far as creating a contract with a clear goal, and sign it, post it, where you see it).
  2. Don’t wait for the right time to start, like after holiday or vacation.  After you do begin, if you fall off the wagon with your food choices or don’t attend a class you signed up for, don’t bag the process. Don’t give yourself ‘a free pass’ for an extended period of excessive calorie-filled eating, or stop working out for 1 or more weeks. It will only take you longer to get back.
  3. Make the time for exercise. No excuses. Make the time for you! It’s important. Long term weight loss won’t happen on diet alone.
  4. Make sure that your long-term fitness and food plan goals take into account your’ financial, and time constraints, so that you create a plan that you can stick with.

5.      Don’t think ‘diet’, think life change. Clean, healthy eating is about creating new habits, not some crazy claim of dropping 20 lbs. in 2 weeks. That’s water weight loss, if you lose that kind of weight,  not permanent, healthy weight change.

 

6.      Create a network for weight loss. Many people are successful with Weight Watchers or working out at a gym because of the ‘buddy system’ of support that these programs put into place

 

7.      Get into the right mindset on why you’re doing this (good health, bathing suit season, to be able to run a marathon, an impending wedding date…).  An honest evaluation of your motives help you realize your progress, and keeps you motivated.

  1. Be realistic about what time frame your goal can be accomplished.
  2.  Be kind to yourself. Realize that you may have variables such as family

To begin your kickoff for change from processed fast foods and food choices that take your energy instead of providing you with an energy source, try making 1 change per week that you can follow. It’s about taking baby steps toward your goal.  Many small changes can equal RESULTS!

02/26/12- Exercise Journal: Sunday

Kenpo DVD- 55 minutes

 02/26/12 Food Diary: Sunday

Breakfast-

French toast made with egg white wash, vanilla, puree of 1/8 cup blackberry with splash of acai juice (165 cal.)

1/2 cup mixed berries, 1/2 cup non fat vanilla yogurt ( 65 cal)

A.M. Snack-

apple, crispy max variety (67 cal.)

Lunch-

3 oz Ahi tuna steak, with roasted sesame seeds( 166 cal.)

1 cup green beans ( 30 cal)

1 cup brown rice ( 138 cal)

P.M. Snack-

1 cup carrot sticks, 5 whole wheat triscuits, 2 wedges Laughing Cow Light cheese( 160 cal.)

12 dark chocolate acai berry balls (50 cal)

Dinner-

5 oz. salmon- (300 cal.)

Bowl of Tomato Bisque, with parmesian croutons-home made with whole wheat bread, sprayed with I Can't Believe Its Not Butter (150 cal.)

zuchinni, pan seared with garlic (55 cal)

1/2 acorn squash, Waldon Farms maple syrup (90 cal)

Dessert-

1 cup strawberries (65 cal)

TOTAL CALORIES- 1503

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Paula's Healthy Living

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