8/28/12 - Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 29. August 2012 08:00

Hello everyone.  When I first began blogging a while back I spoke about the food/exercise/wellness diary.  This tool (that I made from scratch and had duplicated and collated at Kinko's) is so important to my maintaining my weight and muscle development and tracking any physical issues I have ( I have digestive problems, and previous to my more serious workout effort, I had chronic back pain) that I wanted  to tell you about it again. 

My diary is about 7 X 5.  Monday/Tuesday share a page Wednesday/Thursday,  Friday/Saturday, and Sunday has it's own page.

Under the workout box, I write what I did that day ( I put specifics in that box. Also,  if I have any pains, strains, or fatigue,  I mark it here). 

On the top right of the box, I mark if I have any physical symptoms (gas, headache, lack of sleep, cold/flu...)  This allows me to monitor these issues for my own understanding or to share with a physician during doctor visits.  The more information you have to share, the more accurately your doctor can help you.

The bottom half of page is used for writing each meal.  It helps me monitor my food for the day, and help to recognize any 'emotional eating'.  You choose whether to count calories.  Some people think this practice is neurotic or promotes eating disorders.  But for me, when I began this, it helped me to understand how excessive calories can creep into your daily diet through things like lattes, fruit juices, mindlessly nibbling off kid's plates or while your cooking, and it helped me to honestly keep track and change my food plan if I get off track.  It's a personal choice. 

Using this diary really helped me to see the results that I was looking for...and worked hard for!

Friday 8/28 Workout-

Recumbent Bike, 30 minutes

Strength Training- Back

Biking- 15.41 miles, 75 minutes

One arm dumbbell row- 20 lb

Back Row- 2 tubes

Lat pull down-2 tubes

Bent over row- 26 lb pole

Single arm back pull- 2 tubes

Ski jumper- 1 tube

Pull over on stability ball

Friday 8/28 Food Diary:


Apple (67 cal)

1/8 cup blueberries + watermelon (25 cal)

1/3 cup yogurt (40)

1/2 cottage cheese (80 cal)

A.M. Snack-

Pro Nos protein shake (151 cal)

Lunch - Frisch's Restaurant

Ham/salami salad (220 cal)

P.M. Snack-

apple (67 cal)

10 almonds, dry roasted, no salt (78 cal)

2 tbs Organic Almond Butter (180 cal)


3 oz. Salmon (150 cal)

3/4 cup onion/zucchini( 70 cal)

1/2 cup curry rice(310 cal)


Homemade popcorn(110 cal)

2 Frozen fruit juice bars (160 cal)


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Paula's Healthy Living

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