7/19/09- Paula's Eating/Exercise Journal: Sunday

Good Sunday morning.  There are simple, easy things that you can do to help in your progress toward better health.  You've taken a great first step by utilizing clean eating strategies and working out with cardio and weight training.

Other important variables is the amount of sleep you get.  There are dramatic studies that link sleep to obesity.  The quality and quantity of your sleep can effect your appetite and your metabolism .  Try getting 7-8 hours of sleep a night and see how it effects your weight. You can read more about obesity and sleep apnea in this article from the YourCity.MD search results under sleep.

Also, remember how important drinking water is to your health and how you feel.  It helps to keep you from overeating at meals if you have 8 oz. before you sit down ( which is another subject, but don't eat while standing or doing chores.  You eat more and quicker), drink between meals to keep you from 'afternoon crashing' .Drinking water also keeps your skin and hair looking good.  Try to drink between 48-70 ounces of water, or water with flavor packets in it.  I  use Crystal Light because it only has 5 calories for 32 ounces.  Your water total can include coffee or tea, milk, or low calorie/sugar orange juice, but does not include soft drinks.

                                                                   Sunday 7/19 Workout:

Day off

Sunday 7/19 Food Diary:

Breakfast-

1/3 cup egg whites (90cal.)

Banana ( 95 cal.)

10 almonds (80 cal.)

A.M. Snack-

Banana ( 95 cal.)

Apple (67 cal.)

Lunch-

Whole  wheat ham sandwich with yellow mustard,swiss cheese, tomato, lettuce (285 cal.)

5 Asparagus/1/2 cup pea pods(30 cal.)

P.M. Snack-

1 red pepper(40 cal.)

grapefruit (40 cal.)

Dinner-

Turkey burger with thin bun and Kirkland Mango salsa(310 cal)

spinach salad-1 cup spinach, tomato(45 cal.)

Dessert-

Homemade popcorn- (90 cal.)