09/13/11-Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 14. September 2011 16:38

If you have been reading my blogs over the last couple of years, you have read about some ideas that have worked for me with maintaining and even improving my physique exercising and clean eating.  You know that eating lean protein, vegetables, whole fruits, whole grains and water will leave you with higher energy and will keep you feeling full, longer.  There are foods that you really have to stay away from, if you want to see changes:

-French fries

-potato chips

-Sugar-sweetened drinks

-processed meats

-fatty meats

-Trans-fats

-sugar (sweets, candy and dessert)

-alcohol (except for special occasions)

-white rice, bread

-high fat, creamy salad dressings, mayonnaise

- Over use of salt

Some of these are considered “comfort foods” and may seem hard to give up.  That’s true.  I never said that this was going to be easy, but the benefits are worth the sacrifice.

 

Tuesday 09/13/11 Workout Diary:

 

DVD- back/legs- 55 minutes

 ab DVD- 15 minutes

Tuesday 092/13/11 Food Diary:

Breakfast-

 ½ cup non fat cottage cheese (45 cal.)

1  cups egg whites(120 cal.)

2 pieces Ezekial bread with I Can't Believe It's Not Butter spray (160 cal)

 Lunch-

  3oz mahi mahi (90 cal.)

8 0z greens ( organic spinach, yellow sweet pepper, brocolli, pea pods, asparagus, sprouts (88 cal)

3 oz brown rice (100 cal)

1 tbls Uda oil (65 cal)

P.M. Snack-

1 low-carb, whole wheat tortilla, 1 " square goat cheese, 4 slices of apple (190 cal.)

Dinner-Restaurant

 Sea bass with no added oils, over sobo noodles, chinese vegetables

 

1 whole wheat bagette, balsamic vinegar for dipping

Spinach salad, light cheese, light balsamic dressing

1 glass red wine

Dessert-

3/4 cup mixed berries  1 cup greek yogurt and non-fat whip topping (140 cal.)

 *TOTAL CALORIES- can't count since didn';t know exact #'s from dinner

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Paula's Healthy Living

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