12/15/15- Paula's Eating/Exercise Diary: Monday

by Paula (Clean Eating Expert) 13. December 2014 05:58

Caffeine:

Sometimes when energy is running low, it’s a quick fix to grab a cup of java to get a caffeine buzz-pick-me-up.  I want to make sure that you have enough information about caffeine to make educated choices.  Caffeine is a substance found in coffee, tea, some sodas, energy drinks, chocolate and some medications.  It effects metabolism and stimulates the central nervous system. 

Most people’s systems can handle 2-4 cups of coffee a day (200-300 milligrams), but more than that can cause irritability, jitters, increased blood pressure, and moodiness.  It can lead to lack of sleep, headaches, and uneven heart rhythms.

Caffeine should be avoided by pregnant or nursing women and has been shown to be linked to a higher risk of miscarriage.   An excess amount can lead to osteoporosis, infertility, ulcers

There is research showing that increased amounts of caffeine are unhealthy for children and young adults as well. It affects people with ADHD in an extreme way due to the nature of the disorder. 

Tomorrow we will discuss the impact of energy drinks, which are loaded with high levels of caffeine, on children and young adults and the dangers that are occurring because of these drinks.

12/12/11 Monday- Exercise Diary:

my elbow is sore

Strength train- back/biceps

biceps row- left-15 lb, right, 10 lb ( hurt elbow)

low back row- 2 tubes, held in a door frame

biceps row-turned out- one tube

single arm back row- 15lb right, 20 lb left

lat pull down- 2 tubes, hooked in door frame

biceps row- 26 lb. padded bar

Pure Barre class- 55 minutes

12/12/11 Monday-Food Diary:

7:00-4 large egg whites (67 cal)

2 pieces toast (whole wheat, I'm using Ezekial bread from the organic freezer section.  It has no glutens, and low sugar and salt) (160 cal)

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

2 p.m.-3 oz.  Beef ( filet mignon, broiled and trimmed) (176 cal)

3 oz sweet potatoes ( baked)(100 cal)

8 oz green vegetables ( raw or steamed)(88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

6 p.m.- 1 cup home made turkey chili (201 cal)

3 oz. corn ( boiled - I dont cook mine and I use organic bagged corn)

8 oz cauliflower ( steamed), sprinkled with sliced almonds, curry powder, white raisons (174 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

8 p.m.- 3 oz chicken breast ( roasted)

3 oz brown rice or quieno ( 101 cal)

8 oz. green vegetables (raw or steamed) (88 cal)

TOTAL CALORIES- 1690

 

 

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