08/02/15- Paula's Healty Living Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 3. August 2015 18:19

paula

Walking can reduce your risk of heart disease, improves blood sugar and blood pressure, strengthens bones,  help with weight loss, helps keep your brain sharp and helps relieve stress.  The key to success in all of those areas is to keep the work effort strong, focused and steady.  You can do this by:

1.       Use a pedometer.  Consumer Reports on Health states that a study in the Annals of Family Medicine showed that older adults who wore a step-counting device as part of a recommended exercise program ended up walking 50 minutes a week over a year compared to 28 minutes in a group that didn’t use a pedometer.

2.       Utilize a phone app that helps gauge your distance, of work effort.  Make it into a contest with yourself. 

3.       Use music as a motivator.  Keeping up to pace with a song, takes your mind off the effort being made, and boosts your mood.

4.       Use hand-weights, or a weighted vest to boost your calorie burn.  This should only be used after you have built up your endurance, and if you have health issues, your doctor should approve their use.

5.       Try to create a walking group in your neighborhood or office community.  Studies have found that working out with others can boost your attendance and work effort.

6.       Try to walk outside in the fresh air.  If the weather in your area cooperates, fresh air can encourage deeper breathing with is always healthy for your body and your work effort.

7.       Try to integrate hills.  Hills provide a higher calorie burn, but should be added when you have a strong base strength.  Hills can provide a strong calf and hamstring growth as well (you may be sore when you start).

8.       Add sprints.  After you have a strong base endurance, work in sprints to kick up your cardio-burn.  Studies have shown that short sprints, with short breaks between lead to a longer metabolic burn after the exercise is done.  You reduce the total time of exercise when doing sprints, and don’t do them day after day or weeks in a row.  Sprinkle them in your program to stoke your effort.

 

                                                                           Thursday 08/02/12 -Workout Diary:

 

                                                                                                                         P90X-stretch tape- 30 min.

 

                                                                                                                        Pure Barre DVD, 50 minutes

 

                                                                                  Thursday 08/02/12- Food Diary:

 

Breakfast-

 

1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach (70 cal)

 

2 pieces Ezekial brd, 1 tbls organic almond butter (220 cal)

 

A.M. Snack-

 

1 cup pasturized egg whites,1/2 scoop whey protein shake mix (195 cal)

 

Lunch-

 

1 cup low sodium black beans (rinsed), 1 whole wheat , low-carb tortilla, 6 asparagus, 5 crunchy pea pods, 1/4 cup 0% Greek yogurt (370 cal)

 

2 oz water packed albacore tuna (90 cal)

 

1/3 cup chopped tomatoes (20 cal) *I'm crazy about homegrown tomatoes right now!

 

P.M. Snack-

 

salad- 2 cup spinach, 1 red and 1 yellow tomato, 1 tbls sunflower seeds ,2 quarters- artichokes, 3 oz shrimp (140 cal)

 

Dinner-

 

romaine salad with grilled sweet peppers, purple onions and a 3 oz. lean beef (260 cal)

 

dressing was 1/2 cup sherry vinegar, 1 tbls EVOO, 1 clove minced garlic, 1 teaspoon fresh grind horseradish, sea salt, fresh ground pepper (50 cal)

 

bowl of vegetable soup (180 cal)

 

Dessert-

 

Homemade popcorn (90 cal)spray with I Can't Believe Its Not Butter

 

 

 

TOTAL CALORIES- 1690

 

 

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Paula's Healthy Living

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