11/22/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 23. November 2013 16:37

 I read a great quote in an online daily newsletter I get called Everyday Health.com: “If you can leave a food on the counter and it doesn’t go bad, it’s probably not good for you.”  Well, that just about says it all about a lot of processed foods. That’s why I challenge you to practice clean eating.  As fresh as you can get, is best.  It typically has less salt, and preservatives with chemical sounding names.  It can be a challenge when you’re on the go, but with small organizational steps, it can be done. 

Pack a small lunch bag with a cooler pack with greek yogurt, non-salted almonds, or cheese sticks, an apple or hummus and whole wheat low-fat crackers.  Pack a bag of high-fiber cereal with a plastic spoon and a tall to-go cup, and stop and get a carton of non-fat milk or soy milk.  Portable, easy, quick.

Monday 11/22/10- Workout Dairy

Elliptical- 15 min, 1.2 miles 

Strength Train Gym- Legs

Pilaties class, reformer- 55 minutes

Leg press 163 lb

Leg exertion- 91lb

Leg curl- 60 lb

Lunges (30 strides)

Rear kick- 75 lb

Smith machine-split squat- 20 lb

Monday 11/22/10- Food Diary:


 1/2 cup blueberries, 1/4 cup yogurt, non fat vanilla, 1/4 cup protein shake mix (180 cal)

 A.M. Snack-

2 oz Lox (80 cal)

Ezekial  toast(80 cal)

Protein shake ( 151 cal)


2 1/2 oz carrots, 1 whole red pepper(63 cal)

whole grain, low-carb tortilla, 3 oz. shrimp, mango salsa( 170 cal)

P.M. Snack-

2 small apples (67 cal)

Rainier cherries ( 30 cal)


5 oz strip steak (388 cal)

salad, zucchini, fat free feta, cherry tomatoes, 1/3 cup green beans(70 cal)


1 portion 0 % greek yogurt, 1 dollop fat free whip topping (120 cal)


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Paula's Healthy Living

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