09/08/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 9. September 2014 07:30

Weight loss through dieting alone is not easy. There are pitfalls at every turn. The best way to ensure that your program reaches the goals that you want, you MUST combine clean eating and exercise. There are skills to work to implement that can keep you on track:

  • Don't eat off your kids plates. These calories stack up, and many people forget to calculate them when figuring out what your daily total calculations are.
  • Drink enough water. It helps you keep hydrated, feel full and keeps your skin glowing.
  • Never under estimate the calories in drinks! Sweetened tea is not the same as unsweetened tea. Coke has the approximate amount of 10 heaping teaspoons of sugar. Alcoholic drinks like cosmopolitans, margarita's and daiquiri's are huge in calorie counts.
  • Take some fresh veggies, hummus and home made pita chips, to parties instead of munching on the salted nuts and cupcakes.
  • You don't have to clean your plate (this one is tough for me). Have them take a portion off of your plate at a restaurant before they deliver your meal, or ask for a to-go-box when they deliver it. If it's not on your plate, then you won't be tempted to finish it.
  • Get your family and friends involved with your plans, so that you have support for your clean eating plan.
  • Keep your alcohol intake moderate. Excessive alcohol makes chicken wings seem more delightful.
  • If you fall off the wagon, don't use that as an excuse to dump the cart. Jump back to the plan the next opportunity you have.

Thursday 09/08/11-Exercise Diary:

kick boxing DVD- 55 minutes (that time includes stretching 5 minutes before and 5 minutes after)

Thursday 09/08/11- Eating Diary:

7 am- 1 cup egg whites (120 cal)

2 oz.steel cut oatmeal,+ 1 tsp. cinnamon ( dry weight) (210 cal)

11 am- protein shake, 1/2 cup pasteurized egg whites (160 cal)

2 p.m.- 4 oz mahi mahi (150 cal)

8 oz mixed greens ( spinach, broccoli, broccoli slaw, pea pods,tomato, asparagus) (88 cal)

3 oz quinoa ( 150 cal)

1/2 tsp Uda oil- Find in refrigerator at health food stores (65 cal)

6 p.m.- 3 oz chicken, roasted, no skin/salt, spices (150 cal)

3 oz sweet potatoes (oven roasted in skin) (105 oz)

3 oz. broccoli/ asparagus  (60 cal)


Homemade Popcorn ( take a paper lunch bag. Put 3 handfuls of raw popcorn in. Fold over the top. Put into microwave for 1 minute, 55 seconds. Wait and listen. If popping stops, then stop the microwave. Spray with no calorie butter spray. I've found over time that I don't need salt, but salt to taste) (90 cal)

8 oz Greek 0% yogurt (90 cal)


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Paula's Healthy Living

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