12/14/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 15. December 2013 12:41


 I saw a video at my children’s dentist yesterday, produced by the American Dental Association.  It explained that if you suffer from Diabetes (a sugar imbalance negatively impacts tooth health), HIV, or an auto-immune deficiency disorder, or you are pregnant; your body’s defenses are down and make you more susceptive to periodontal disease http://www.nlm.nih.gov/medlineplus/gumdisease.html .  A lack of daily brushing and flossing or neglecting early dental visits can lead to periodontal disease.

The AMA encourages you to brush twice daily and floss every day.  If recommended they recommend using a plaque rinse as well. The AMA emphasizes that the product should be endorsed by them to ensure a quality product. Smoking and chewing tobacco are very bad for oral health.  The AMA encourages people on birth control pills, and certain medications to watch out for bleeding gums, increased plaque and tooth decay.

Periodontal disease can lead to heart disease, stroke, bacterial pneumonia and risks during pregnancy.

At dental appointments they clean plaque, check your tongue for cancerous lesions, and probe for bone loss by measuring the depth of your bone between the gum and tooth with a very thin probe (it really doesn’t hurt).  There are dentist that use twilight sedation of you experience dental fear.  Not many people enjoy visiting the dentist, but it’s important to your overall health.

Tuesday 12/14/10 Workout Diary- 

 recumbent bike- 30 minutes

strength train- triceps/abs

lying overhead dumbbell press- 12 lb

ab crunches on stability ball (20 reps)

oblique crunch on a stability ball (20 reps)

one arm overhead dumbbell extension- seated 20 lb

standing triceps push down ( toggle for tubes secured in door)- 2 tubes

one arm overhead triceps extension- 12 lb

single arm triceps kickback- 10 lb

bicycle- 25 turns

Tuesday 12/14/10 Food Diary:


1 low-carb, whole wheat tortilla, filled with 1/2 cup scrambled egg whites plus 1 egg, spinach, spices, 1 tbls mango salsa (250 cal)

A.M. Snack

1/2 cup non fat cottage cheese (80 cal)

1/2 cup non fat vanilla yogurt ( 55 cal)


4 oz chicken( 187 cal)

salad- 2 cups organic spinach, 1/4 cup garbanzo beans, 1/4 cup broccoli, 1/4 cup beets, 2 tbls edamame(thawed), 1 tbls sunflower seeds (110 cal)


 P.M. Snack-

1 cup quinoa, 1 tbls sliced almonds, 1 tsp craisons, 1 tsp balsamic vinegar (190 cal)


4 oz Salmon (130 cal)

1 cup steamed broccoli, squirt of lemon (26 cal)

1/2 cup whole wheat  rotini, parmesian ( 160 cal)


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Paula's Healthy Living

Comments (4) -

Ford Zx2 Brakes
Ford Zx2 Brakes
12/15/2014 7:53:10 PM #

that is a great regiment and diet plan I am looking to lose 20 pounds in the next 3 months is there any advice you would give to a person as myself on losing the weight and keeping it off?

12/16/2014 10:53:28 AM #

Thanks for your comments on the blog.  20 pounds in three months is a challenge, but it’s doable if you are diligent.  The first step is to make or buy a food/exercise journal.  This will help you track your progress and documents how you are feeling.  Write in this book your exercise plans and how long you exercise.  Also write down your food and drinks to help you monitor where you may be able to trim calories.  Drinks are a great way to cut those extra calories through pop, high-sugar fruit juices, calorie filled lattes or alcoholic beverages.  A second helpful tool is to get a digital food scale.  For a couple of weeks,  measure meats and vegetables to become more aware of portion control which is key to weight loss success.  Try eating 5-6 smaller meals ( serve on a smaller salad plate).  Try not to eat processed foods ( basis of clean eating).  Make small changes every day.  THIS IS NOT A DIET…IT’S A LIFESTYLE!

You won’t see success if you do the clean eating without the exercise and vice-versa.  Check back over the blogs for the last year for tips on clean eating and exercise tips and tricks.  Keep us all posted on your success and keep reading!

trophy football of a healthy man
trophy football of a healthy man
1/26/2015 2:15:40 PM #

Ow. I really dislike diabetes. Its the killer in my dads side of the family. Its crazy. The doctor told us that the lifestyle affects diabetes the most. So proper diet and exercise is the key. Do this regularly and everything will be fine. Herbal stuff called the ampalaya is really good.

1/29/2015 6:17:02 AM #

i should have a journal like this for proper planning and to dicipline myself..Thanks

Comments are closed

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