08/06/15- Paula Maier's Healthy Living Exercise/Eating Journal: Monday

by Paula (Clean Eating Expert) 7. August 2015 05:25

Bad eating habits are harder to loose, than good habits are easier to start.

1.       When you pace you’re eating, your brain has time to register fullness and inform yourself to stop eating.  It takes 20 minutes for the food you eat to make your stomach feel full.  Mindfully put your fork down between bites.  Use some of the tips from the portion control blog written recently such as using smaller plates, smaller utensils, and having a glass of water before every meal begins.

 

2. Remove any trigger foods from your office, home, and car (ice cream, candy, Doritos…whatever your weakness is). Then in a time of stress, you can make better choices for healthier living.

 

     3. If you find yourself reaching for your “problem food”;

A) Drink a large glass of water

B) Take a short walk

C) Find something to make you laugh

All of these ideas have been proven to distract you from redirecting eating away from stress.

If these strategies don’t relieve your craving, portion out a small bit of your craving food and put/or throw out the rest. This is hard for a lot of people, but it can help you manage a bad habit or trigger food.

    *4. Treat veggies as the star of your plate. They should cover at least ½ of your       plate. Spark them up by cooking them in low salt chicken stock or bullion, or by adding spices or flavored vinegars. You can also add butter flavor without the calories with I Can’t Believe It’s Not Butter spray, or use a tablespoon extra-virgin olive oil or sunflower oil to add some healthy fats to your daily food plan. Add a palm size portion of high quality protein. Enjoy the meal and power up your soul!

5. Utilize healthy snacks during your day.  The times that you make bad choices in restaurants usually involve alcohol, or arriving at the table starving.  Then a bread bowl is delivered (most people eat 500 calories worth of carbs here before a meal is even ordered).  Having a healthy snack, especially before lunch and dinner also helps keeps your blood sugar levels even which allows you to keep your focus during the afternoon.

Good eating habits can help you attain your weight goals and feel energetic throughout your day.  Pick one new habit to alter every week, and follow up with consistent exercise.  You will see positive changes in your body shape.

Monday 08/06/12-Workout Diary-

Pure Barre class- 55 minutes

Workout tape DVD- legs and back

balance lunges-back legs on a bench- 25 reps

calf raises-25 reps, 10 lb

reverse grip back pulls-20 reps

super skaters-25 reps

wall squats- 90 seconds

step-back lunges-8lb, 15 reps

alternating side lunges- 8lb, 15 reps

single leg squats- 90 seconds,

switch grip pull ups- bands over door- 20 reps

way lunges- side, 45 degree angle, forward

lunges on tip toes- 20 reps

back-pull- 2 tubes attached in door- 20 reps

deep squat lunge walk- 4 steps forward, 4 steps back- 45 seconds

close grip-overhand back pulls- 20 reps

speed squats with one foot on tip toe- 20 reps each side

Monday 08/06/12 Food Diary:

Breakfast-

1/8 cup rasberries (45 cal)

1 cup 0 % Greek yogurt (130)

1/2 cottage cheese (80 cal)

2 oz old fashioned oatmeal (187 cal)

A.M. Snack-

Whey protein shake, 1/4 cup pasturized egg whites (151 cal)

Lunch -

4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce (no calorie), 2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil. [Use the Boston lettuce as a wrap] (265 cal)

P.M. Snack-

2 tbls hummus, on 1/2 Ezekial pita bread (250 cal)

Dinner-

5 oz. Salmon (260 cal)

1 cup steamed broccoli, 7 asparagus spears (50 cal)

2 oz. wild rice cooked in low-salt chicken broth (210 cal)

Dessert-

Homemade popcorn, with spray butter substitute (90 cal)

TOTAL CALORIES- 1718

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Paula's Healthy Living

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