11/17/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 18. November 2014 19:41

I have experienced quite a bit of stress for a variety of reasons, as of late. I try to manage stress through exercise, which really gives me a calming sense of peace.


There is a strong correlation between constant stress and your body pumping out high doses of the hormone, cortisol, according to Health Magazine in October of 2009. Cortisol can boost your appetite and lead you to overeat. The increase in hormones can lead to want to eat. Comfort foods are typically higher in fat and calories, sugar and fat.


The kicker is that fat cells also produce cortisol, so if you’re overweight and stressed…that’s just cruel! These hormones lead to more belly fat, and that puts you at more risk for a variety of health issues.


Try yoga, meditation, or Pilates as a stress release. Try a dance class or simply take a walk. Don’t give into giving up! It will add to the spiraling effect of the stress. Demand better for yourself!

Thursday 11/17/11- 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

Thursday 11/17/11- Food Diary:


1 cup egg whites (120 cal)

1 weight watchers whole wheat english muffin, 1 tbls Polander all fruit (130 cal)

A.M. Snack-

1 cup pasturized egg whites,1 scoop whey protein shake mix (195 cal)


2 tbls hummus, 1 whole wheat low carb tortilla, 6 asparagus, 5 crunchy pea pods (270 cal)

1/3 cup chopped tomatoes (20 cal)

P.M. Snack-

salad- 2 cup spinach, 1/2 red sweet pepper, 1/2 tomato, 2 tbls sunflower seeds,2 quarters- artichokes (115 cal)

1 cup hot apple cider -sweet moment with my sons (120 cal)


5 oz Mahi mahi (150 cal)

1 cup baked ziti (whole wheat pasta), with shitake mushrooms instead of ground beef- homemade (350 cal)


1 greek 0% fat yogurt ( 130 cal)

1/2 cup strawberries(40 cal)


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Paula's Healthy Living

Comments (4) -

11/22/2015 1:05:02 PM #

walking, eating right, lots of veggies, salads, protein, skim milk, almond butter (love almond butter in the a.m. with my cereal and skim milk) and fruits have made me feel physically and mentally better.  My husband encourged me to continue with my trainer 2 times a week, keeps me on track.   I am getting up early each day since eating healthy!   I will say about 2 weeks ago, I did have a piece of choc cake, a sliver at my husbands companies office, someones B'day.   I celebrated, but had the one piece.  I did eat before I went, healthy, protein, tomato sauce and salad, this way I was starving or hungry, you had mentioned to eat well before a party.   My stomach feels flatter and more comfortable in my jeans!
Thank you for sharing your eating, and tips on holiday eating and exercise,   Best,   KLT

11/22/2015 2:12:09 PM #

K, it sounds like you are stiving for a solid clean eating diet with great vegetables, protein and I also love organic almond butter!
In regards to your "celebrating", I do believe that my phylosophy includes treats in moderation.  Portion control is the key.  If you say 'no' or 'nevr' it's not practical or workable for most people.  Feeling bad about what you've eaten only makes some people wuit trying AT ALL/  That is NOT my goal.  You do your best everyday with planning and thoughts toward your long term goals.  Deal with indulgences, and move on toward cleaner eating at the next meal.  It's all a process!

11/22/2015 1:13:39 PM #

Congrats, looks like you are doing great! Just wanted to mention hemp hearts if you haven't tried them. They do wonders for your energy levels, and they are all natural. Less stress, less fat we build!

I have some info on http://strengthtrain.net as well - hope it's okay to mention that!

A great addition to your program and a good way to relieve stress is to start a running program, or swimming program. Biking, walking, skiing is good too - the important part here is aerobic exercise. It's very, very good for combining with weights, and you burn a LOT of fat when you do slow, steady but for a longer time. Walking being the easiest of course.

Best of luck to you!

11/22/2015 2:06:39 PM #

Thanks for sharing those comments.  I will look at that link.  Your right in that exercise is vital to relieving stress, and keeping cortisol levels in check.  Hope to hear from you again.

Comments are closed

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