10/24/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 25. October 2014 18:53

 

  I’ve known it to be true, but according to John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain, “Depressed people can alleviate their symptoms by as much as 47%, with regular exercise.”

 

Exercise performs so many functions toward well-being; increased calorie-burn, development of bone density, increased endorphins (which gives you a feeling of happiness), and it activates the brain through increased cognitive abilities, and memory.

 

So, get moving!

 

Monday 10/24/11- Exercise Diary:

Strength train- trainer

the pattern is- 15 reps, 4 sets

one leg squat with straps ( hooked to ceiling)

alternating one-arm dumbbell pullover- medium tube, lying on the ground

standing rear delt pull- 5 lb

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cable, one arm/oppositie leg- pullover- 40lb/45lb

cable rear leg curl (standing)-50 lb

lying abs- legs open crunch binto teaser

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bench sit down- 25lb

recline bench chest prss- 15lb

standing single arm back pull- 30 lb (lats)

ab tape- 15 min

10/24/11- Monday Food Diary:

Breakfast-

1 cup egg whites (120 cal)

2 pieces Ezekial brd with 2 tbl organic almond butter (260 cal)

1/2 banana (50 cal)

Lunch-

black bean veggie burger, 1 whole wheat, low-carb tortilla, 2 slices tomato, 1 slice avacado, 4 slices of cucumber, cajun seasoning, 1 tsp balssamic vinegar-aged (315 cal)

P.M. Snack-

8 oz fat free cottage cheese (90 cal)

Dinner-

5 oz broiled cod (190 cal)

1 cup wild rice, onion, garlic ( 200 cal)

clean cole slaw* ( 80 cal)

2 cups wilted spinach in 1 tsp EVOO with roasted garlic(90 cal)

Dessert-

apoached pear with vanilla beans ice cream, drizzle with sugar free butterscotch syrup (210 cal)

TOTAL CALORIES- 1614

 

 

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Paula's Healthy Living

Comments (2) -

Plastic Surgery India
Plastic Surgery India
10/29/2015 3:21:43 AM #

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paula
paula
10/30/2015 7:01:20 AM #

I'm not sure what 'excessively professional' means, but I'm going to take it as a compliment toward my style of choosing topics and the delivery of that information.  THANKS!
Readers feedback helps motivate me to investigate new topics and to share what works for me.
Enjoy the day.

Comments are closed


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