05/30/15- Paula's Healthy Living Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 31. May 2015 05:51

 

paula

When trying to reach your fitness goals it is good to try different types of exercises.  Weight lifting, stretch, cycling, yoga, Zumba, Pure Barre, marathons and pliometrics are just a few options.

Participating in different options keeps you from reaching a ‘progress plateau’, and keeps your interest sparked. Being engaged in exercise can give you more daily energy and stamina.  http://www.cincinnati.md/oh/cincinnati/con-article/657735/exercise%20plateau/need_to_exercise_more_think_hOw_it_will_help_you_now.htm .  Changing up what exercise you choose, keeps your mind engaged but also challenges your muscles in different ways.  For example, biking, running, plio, and Pure Barre all work your quads and calves but in very different ways!  This helps created strong, challenged muscles that will help support you joints and long-term health goals.

Some other article links that show the benefits of exercise are shown below:

 http://www.cincinnati.md/oh/cincinnati/con-article/664423/exercise%20plateau/exercise_can_help_fight_heart_failure.htm

http://www.cincinnati.md/oh/cincinnati/con-article/659864/exercise%20plateau/brief_intense_exercise_lowers_blood_sugar_small_study_finds.htm

 

http://www.cincinnati.md/oh/cincinnati/con-article/659347/exercise%20plateau/more_exercise_could_make_for_better_sleep_study.htm

Wednesday 05/30/12: Exercise Diary-

stretching, foam rolling- 25 minutes

 

 

 

Pure Barre- 55 minutes

Wednesday 05/30/12: Food Diary-

 

Breakfast-

 

8 oz. non-fat Greek yogurt (130 cal)

 

1 cup organic egg whites, 1 cup organic spinach, 2 broccoli pieces (140 cal)

 

2 pieces Ezekiel bread, Butter flavored spray (160 cal)

 

A.M. Snack-

 

protein shake, 1/3 cup pasturized egg whites (155 cal)

 

1 apple (57 cal)

 

Lunch-

 

3 oz roasted chicken, spices, no salt (150 cal)

 

8 oz. salad greens- 2 cups organic spinach, 5 asparagus, 1/4 cup green beans, 1/2 red sweet pepper (88 cal)

 

3 oz. brown rice (105 cal)

 

P.M. Snack-

 

1 whole grain tortilla, 2 tbls organic mango salsa, 1/4 cup rinsed low-salt, organic black beans, 2 oz. canned tuna, packed in oil ( 377 cal)

 

Dinner-

 

salad- watermelon salad (100 cal) *

*watmelon, fat free feta, crab, spinach, green onions, drizzle for truffle oil

 

3.6 oz filte mignon, rare (240 cal)

 

I/2 cup red quinoa with thawed adamame ( cooked quinoa in carrot juice) (110 cal)

 

Dessert-

 

1 cup 0 % Greek yogurt with strawberries (127 cal)

 

1/2 oz dark chocolate (over 70% cocoa)(90 cal)

 

TOTAL CALORIES-1757

 

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Paula's Healthy Living

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