11/07/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 8. November 2014 10:47


I was skipping working on my shoulders because I've never felt they are very strong, and it didn't do wonders for my self-esteem when I work on a group that is weak. Then I made that leap to why some people give up on exercise/weight training (like the people that sign up for gym membership January 3rd, just not to go again after Feb 3rd) before they can really appreciate the results of their work.


When your expectations are high, and you don't get instant results, it’s easy to quit. But we all need to put aside our needs for quick results, and keep pursuing what we know will bring us long-term better health and self-satisfaction.


Consistent weight training and regular cardio of at least  30 minutes, four days per week will help achieve muscle tone, more energy, and help controlling issues such as high cholesterol, diabetes and obesity.


These benefits can only be realized if practiced in conjunction with health eating.  I have found these results by engaging in clean eating.  I have been able to manage my weight over time, with decreasing metabolism because I am in my mid-40’s. through eating whole foods.

11/07/11- Monday Exercise Diary:

biceps/triceps DVD- 55 min.

pilaties class (reformer)- 55 min.

11/07/11-Monday Food Diary:

7:00-1 cup egg whites (120 cal)

2 pieces Bread (whole wheat, I'm using Ezekial bread), sprated with no-calorie butter flavored spray (160 cal)

11 a.m.-protein shake + 1/2 cup pasturized egg whites (210 cal)

2 p.m.-.3 oz mahi mahi ( 90 cal)

8 oz greens (red sweet pepper, brocolli, sparagus, purple cabbage sauted in apple cider vinegar) (88 cal)

3 oz brown rice (105 cal)

5:45 pm-

4 oz Portabello mushrooms caps (155 cal)

3 oz zuchinni, purple cabbage, tomato, mushrooms, grilled and placed under mushroom caps, drizzled with balsamic vinegar (70 cal)

8 oz spinach, steamed with apple cider vinegar (75 cal)


3 oz chicken breast ( 141 cal)

3 oz red quinoa ( 120 cal)

8 oz. green vegetables (88 cal)

homemade popcorn(90 cal)




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Paula's Healthy Living

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