05/18/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 19. May 2014 13:38


SLEEP.  Seems so easy…it’s a part of living, right?  For so many it is NOT so easy.  Here in lies the problem.  A lack of sleep can negatively affect your health.  Unfortunately, but not surprisingly, women tend to get less sleep than men.  Consider pregnancy, dual-roles, children, work, PMS, menopause, stress…it’s a wonder that we sleep at all!  But it doesn’t have to be like that. http://www.cincinnati.md/oh/cincinnati/topic-center1043/sleep/sleep_problems .

If your issue is falling asleep, then be careful about your environment of your sleeping room.  Keep it peaceful and calm.  Don’t use computers or cell phones, do workout of have heated discussions right before bedtime.  Allow your body to relax.

If you can’t stay asleep, watch your caffeine intake which affects your system.  Try to drink milk or have turkey which has tryptophan in it which makes you feel drowsy (Thanksgiving afternoon?).  Reduce the amount of alcohol.  It often has the counter-intuitive side effect of disrupting your sleep.  Be mindful if your bedside clock has a bright dim-light on it.  You’d be surprised how that can trick your body into thinking it’s time to wake up.

If you’re a light sleeper, keep a diary about what issues affect your sleep (snoring, light, noise etc).  Try using a noise machine to cancel out ambient noises that can jar you out of sleep.  Check your medicines to see if sleeplessness is a posted side-effect.

So many issues can affect your sleep.  Analyze your issues that impact your sleep and move to change those issues if you can.  Your sleep is so important to your continued good health.


Wednesday 05/18/11- Workout Diary:

Strength Train with trainer- 55 minutes

10 reps, 4 sets each 2 exercises

deep squats with cable- 5 plates

cable biceps- 3 plates


straight leg dead lift- 45 lb bar

arnolds- 12lb dumbbell (singles)


front delt cable raises with rope- 3 plates

one legged single squats on 24" box


standing triceps extention- 2 plates

pull through with butt squeeze- 5 plates


cable standing shoulder press- 2 plates

lat pull down with rear delt-2 plates


single arm chest fly on the stability ball- 2 plates

cable rear leg raise- 4 plates


Wednesday 05/18/11 - Food Diary:


1 cup egg whites, with spinach (125 cal.)

2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non fat cottage cheese (160 cal.)

1/2 cup of bluberries(30 cal.)


lo-carb wrap with 1/2 cup black beans, 0 % Greek yogurt, mango salsa, 1 oz turkey - (300 cal.)

Salad - spinach, garbanzo beans, beets, zucchini,  carrots, no calorie caesar dressing(Waldon Farms)(2 tbls)( 100 cal.)

P.M. Snack-

1/2 apple( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)


5 oz Marintaed flank steak ( low sodium tariake )(210 cal.)

1/2 cup kale, mushrooms, pea pods,scallion, garlic, EVOO ( 90 cal.)

1/2 cup quieno with peas ( 175 cal.)


1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)

Homemade popcorn ( 90 cal)


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Paula's Healthy Living

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