02/25/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 26. February 2015 20:50


The regular use of a food diary helps you to monitor your calorie intake as a tool to maximize your health goals.  Keeping track of your exercise progress is equally important.

My home-made diary includes a space for both food and exercise journaling.  There are exercises diaries available on-line.

On your exercise diary include:

-name of strength training exercises (examples: back pull, push-ups, biceps, curls)

-number of sets

-number of reps

-weight amount used for each

-how your energy level/capability was (example: could have gone heavier with the weights, dragging with low energy, felt strong)

-soreness after


-Calorie-burn count if you’re using a heart-rate monitor

Keeping a daily record of your workouts allows you to follow your progress and to keep track of how to encourage your own body shape goals, so write it down!

Saturday 02/25/12- Workout Diary:

Stretch DVD- 30 minutes

2 mile bike ride with my son

trampoline jumping with my son's (exhausting!)

Saturday 02/25/12-Food Diary:


1 piece Ezekial toast, 1/2 small banana sliced on top (150 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (160 cal)

A.M. Snack-

1 cup pasterized egg whites, 1/2 portion whey protein mix ( 175 cal)


1/2 turkey sandwich on Ezekial brd, spinach 1 tbls mango chutney (105 cal)

small apple (50 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry( 230 cal)

Dinner- restaurant- approximate calorie values

Beef tenderloin with marsala sauce (340 cal)

8 asparagus, sauteed in sesame oil ( 1/2 tsp), garlic, sliced almonds (144 cal)

1 cup cous-cous, with porchini mushrooms and sliced almonds (194 cal)


homemade, air popped, popcorn (90 cal)


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