05/03/15- Paula's Healthy Living Exercise/Eating Journal: Thursday

by Paula (Clean Eating Expert) 4. May 2015 08:25

Soda pop and designer coffee drinks can add high calorie totals to your daily caloric intake with little to negative health benefits to you.

The March issue of Oxygen magazine quotes the statistic that there is a 135% increase in calories consumed from soft drinks from 1977 to 2001. An equally disturbing fact is that milk consumption has decreased by 38 percent. The long-term consequence from this fact will be increased belly fat from the soda, and an increase in issues regarding bone health in future generations from a lack of calcium.

The magazine declares that the average, Americans consumes on average, 400 extra calories per day from beverages on top of their food intake (Journal of Obesity). The long-term effects for children due to this fact are astounding. Obesity in children causes physical and societal repercussion that can affect their physical bodies, self-esteem and mental outlook for a lifetime.

Changes have to be made on multi-levels of their influence.

-Schools: What is served to them in cafeterias, what they have access to in vending machines on campus, what is taught to them in the classroom about healthy living is very influential since they are at school so much of their time.

-Social media: It is a lot harder to affect, but if social media sent a message that healthy living, being fit and healthy, and eating healthy foods was "cool", it may influence choices made by families and children.

-Parents/Families- Being a role model for an active lifestyle, and healthy eating (steering away from processed foods) is crucial. Studies have repeatedly proven that parental influence (whether they act like they are listening or not) is so important to the long-term choices that young people make. Ask yourself how you are on this issue.

Mindless calorie intake just through drinks like soda, high-sugar fruit juices and designer coffee drinks can pack on added calories to your daily totals without providing a nutritional benefit. See if you can make one small change every week to move towards, milk, water and for adults, low-calorie coffee drinks and green tea.

Wednesday 05/03/12: Workout Diary-

Workout tape DVD- legs and back

balance lunges-back legs on a bench- 25 reps

calf raises-25 reps, 10 lb

reverse grip back pulls-20 reps

super skaters-25 reps

wall squats- 90 seconds

step back lunges-8lb, 15 reps

alternating side lunges- 8lb, 15 reps

single leg squats- 90 seconds,

switch grip pull ups- bands over door- 20 reps

way lunges- side, 45 degree angle, forward

lunges on tip toes- 20 reps

back pull- 2 tubes attached in door- 20 reps

deep squat lunge walk- 4 steps forward, 4 steps back- 45 seconds

close grip-overhand back pulls- 20 reps (with black tube wrapped around door-frame pull up bar)

speed squats with one foot on tip toe- 20 reps each side

Wednesday 05/03/12 Food Diary:


1/8 cup raspberries, 8 oz 0% Greek yogurt (105 cal)

1 cup high protein breakfast cereal (160 cal)

1 glass non-fat milk (80 cal)

A.M. Snack-

Whey protein shake, 1/4 cup pasteurized egg whites (151 cal)


4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce, 2 tbls fat free feta, 1/4 cup shredded carrots, celery, fresh basil. [ Use the Boston lettuce like wraps] (235 cal)

P.M. Snack-

2 tbls hummus,4 whole wheat, low-calorie crackers (150 cal)


4 oz. grouper, pan seared with spices (260 cal)

1 cup steamed broccoli, 7 asparagus spears (90 cal)

3/4 cup lentils, onions, garlic cooked in low-sodium chicken broth (160 cal)


Homemade popcorn, with spray butter substitute(110 cal)


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Paula's Healthy Living

Comments (2) -

5/4/2015 1:42:04 PM #

Hey Paula,

Do you ever get bored with doing P90? I did so I started on Insanity and love it. Have you ever tried Insanity?

5/4/2015 8:42:50 PM #

Honestly, I don't get bored with my home DVD's/  I rotate around the three sets of DVD's and take from each of them what I need.  I did try the Insanity discs but I didnt gel with them straight off the bat.  There was no warm-up, the insensity was unsettling to me.  But in that lies the beauty.  Each of can try different courses of study and utilize the ones that our bodies respond to.  What works for us may change for a variety of reasons.  Keep it fresh, keep it new, and stick with...something!

Comments are closed

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