02/16/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 17. February 2015 05:53

One of my biggest challenges in creating a clean diet plan is not a lack of vegetables, which I love, or eating lean protein, it's overcoming my cravings for sugar!

Most Americans are consuming 46 more calories a day from sugar-sweetened drinks than two decades ago (American Journal of Clinical Nutrition). This increase of 46 calories can add up to a gain of 5 pounds per year, and an increase in belly fat. Many doctors, nutritionist understand that the over use of sugar in American’s diets has been linked to obesity and diabetes.

"The highest consumers of these beverages are teenagers and young adults," said report author Cynthia L. Ogden, an epidemiologist at the U.S. Centers for Disease Control and Prevention's National Center for Health Statistics.

Not every person at risk drinks sugary drinks or loads their coffee with teaspoons of sugar. There is also a lot of sugar added to processed foods to extend their shelf life and give a bland food some flavor. Steering your diet into a clean food direction dramatically reduces the sugar intake in your diet.

My cravings go towards dark chocolate, and ice cream (luckily, non-fat yogurt makes me happy). I know for me, having 4 or 5 dark chocolate acai berries will be a special treat.

It takes discipline, goals and small periodic treats to keep my 'green-eyed monster' at bay! If you recognize your trigger foods, and build them into your plan in appropriate portions, you will find long-term success.

Thursday 02/16/12 - Workout Diary:

Stretch DVD- 30 minutes

Pure Barre class- 55 minutes

Thursday 02/16/12- Food Diary:


Apple (67 cal)

Egg burrito: 1/2 cup egg whites, 1 whole egg, 1 tbls salsa. 1 whole wheat low-carb tortilla, 1 tbls fat free feta, spices (200 cal)

A.M. Snack-

Whey protein shake, ½ cup pasteurized egg whites (175 cal)


3 oz. baked chicken (140 cal)

8 oz. Salad- romaine, cherry tomatoes, green beans, red sweet pepper (88 cal)

3 oz quinoa (130 cal)

P.M. Snack-

½ cup 0 % Greek yogurt (65 cal)

½ cup non-fat cottage cheese(60 cal)

1/8 cup blueberries (20 cal)

5 dark chocolate acai berries ( 30 cal)


small organic spinach salad, tomatoes, purple onion, EVOO balsamic vinegar (120 cal)

3 oz shrimp, grilled ( 90 cal)

Israeli cous-cous, crumbled goat cheese, fresh basil, (190 cal)

½ acorn squash (90 cal)


Homemade popcorn (90 cal)


Tags: , , , ,

Paula's Healthy Living

Comments (3) -

2/25/2015 5:02:43 AM #

This blog is fantastic. There is often all of the suitable information and facts at the recommendations of my fingers. Many thanks and maintain up the good work .

3/1/2015 5:01:30 AM #

Thank you.  I enjoy sharing information about what I am passionate about.  I also learn so much in the process.  A win-win

3/3/2015 8:25:02 AM #

Nice Posting! I appreciate with the above information.

Comments are closed

Copyright © 2004-2021 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions