11/24/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 24. November 2013 19:44




Surviving the Holidays without Becoming a Turkey! Part 2:

We are on a mission!  Our mission, should you choose to accept it, is to enjoy our holidays, while continuing the hard work and progress that we have made toward our continued good health. Here are some more ideas for personal enjoyment of the holiday weekend and season:

1.       Be prepared!  Pack a small bag of salt-free almonds, an apple, some whole wheat lavish crackers, a baggy of protein mix that you could use with a glass of water…The worst thing you can do is to walk into Grandma’s house, or a holiday party starving.  It’s a recipe for compulsive eating!

2.       Take you’re eating/exercise diary with you.  You can show your family your progress, and it will help you to stay mindful to at least get out for a walk if you are away.

3.       Avoid fruit juices and pop.  It’s just wasted calories.  Have water and a small sliver of pumpkin pie (no crust).  That seems like a more enjoyable way to spend 150 calories rather than a Dr. Pepper ( which has 40 gms. of sugar PER CAN)

4.       Try to stop eating when you’re full.  Its SUPER HARD, I know.  But, we are strong.  Put your plate away and think of the sharing of germs if everyone ate straight off the serving plates.  Gross.

5.       Use a smaller plate.  I’ve gotten into the habit of using a salad size plate.  Put your fork down between bites.  Slow the whole process down.  Let your stomach catch up to your mouth so you don’t keep eating because you don’t feel full.

6.       WASH YOUR HANDS WITH SANITISER AND SOAP BEFORE YOU EAT!  The nasty cough that is circulating around my community is a lingerer.  It’s just not worth getting sick.

Tomorrow we will finish up, but we have quite a helpful list right now!  Enjoy your R & R, and be patient and ‘Zen’ at the airport…they are just doing their job (those power hungry *%$#) oh, sorry, I digress…Happy almost Thanksgiving.


Workout  11/24/10: Wednesday

 recumbent bike- 30 minutes

 Strength day- leg/shoulders day

squats with 20 lb weight

straight arm shoulder raise- 8 lb

hamstring curl with stability ball

bent arm shoulder raise- 12 lb

bent over, straight arm sholder raise- 1 tube

step ups onto 24" bench

lunges, walking -50 steps

 Food Diary 11/24/10: Wednesday


Organic steel cut oats(150 cal.)

1/8 cup blackberries, blueberries (30 cal)

1 apple (67 cal)

A.M. Snack-

1 cup non-fat cottage cheese (120 cal)

1 low fat whole wheat english muffin, butter flavor spray (80 cal)


3 oz mahi mahi (80 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls garbanzo beans, 1 tbls roasted sunflower seeds(60 cal)

3 oz quinoa (155 cal)

P.M. Snack-

1 cup apple cinnamon Cheerios(120 cal)


2 large crab legs (260 cal)

1/2 cup spaghetti squash (25 cal)

1/2 cup wild rice, onion, garlic (180 cal)


1/2 cup non-fat greek yogurt (80 cal)


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