03/16/15 - Paula's Healthy Living Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 17. March 2015 20:20

Volumetrics is a weight-management theory, that measures the weight (or volume) of food. If you choose foods with fewer calories per pound (or per bite), you'll feel just as full while eating fewer calories.

The practical difference in terms of food and calories is a plate with fried chicken and fries with ketchup (high in sugar) and a cup of cola (super high in sugar).  This plate is easily filled with 500 calories.

A healthier choice that utilizes those same 500 calories would be a 3 oz. piece of halibut, with a tomato, caper, and spices sauce, 1 full cup of steamed broccoli with a squeeze of lemon, ½ cup brown rice, a spinach salad with ½ tsp. EVOO, 1 tsp. flavored vinegar, an apple and a glass of unsweetened tea. Which plate sounds more filling to you?

An important aspect of volumetrics is the amount of water in the foods, rather than the calories.  The theory is if you increase the amount of water in any dish (which can easily be done by adding vegetables. They are primarily composed of water), then you lower the calorie density.

You can utilize the density theory as a tool for weight management by adding vegetable and whole fruits to each of your meals. Still be mindful about portions, but you will see positive results with your weight goals, regardless of whether you embrace the total concept of volumetrics.

Friday 03/12/12-Exercise Diary:

Strength train- trainer

12 Days of boot camp. You start at 1, then go 1, 2. Then go 1,2,3...on and on

1. Kick punch- 20 reps, 3 lb

2. Sumo squat- 20 reps, 15lb kettle bell

3. Back pulls- 10 reps, 12 lb

4.Flys lying on the floor- 10 reps, 12 lb

5. Band biceps- 10 reps, medium tube attached to wall

6. Toe touch on the ground- 10 each side, 3 lb dumbbell

7. Reverse lunge- 10 reps each leg, 3 lb dumbbell

8.Triceps kickback- 10 reps, 10lb dumbbells

9.1 leg Romanian deadlift-10 reps each leg, 3 lb dumbbells

10. Coffin situps- 15 reps

11. Side lunge- 10 reps

12 Jump rope- 50 reps

Friday 03/16/12- Eating Diary:

Breakfast:

7 am- 1 cup egg whites, mushrooms, spinach (130 cal)

2 oz. oatmeal, cinnamon( dry weight) (221 cal)

Snack:

11 am- protein shake (150 cal)

Lunch:

3.25 oz swordfish (194 cal)

3 oz quinoa ( 150 cal)

8 oz vegetables ( raw or steamed) (88 cal)

Snack:

Mango shake with 0% Greek yogurt, 1/2 portion vanilla protein powder(150 cal)

Dinner:

Pesto- tuna steak and brown rice (507 cal)

1 sugar free peppermint pattie (40 cal)

TOTAL CALORIES: 1644

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Paula's Healthy Living

Comments (1) -

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Stradalli Napoli
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