07/15/15- Paula's Healthy Living Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 13. July 2015 17:24

Obesity is becoming an epidemic in the United States. The exploding portion sizes, lack of healthy eating, and general inactivity of American children and adults is creating this trend.  One off-shoot of this health hazard is the explosion of type 2 diabetes which is estimated at 24 million in the US, according to the American Diabetes Association (ADA).   Another 57 million people have the type 2 precursor of prediabetes (where blood glucose levels are higher than normal).  The medical side effects from diabetes are being up to 4 times more likely to have heart disease or a stroke.  According to the ADA, after being diagnosed it costs the health care system $13,000.00 per year, per person to manage the condition.

Lifestyle can impact diabetes progression more than medication according to the ADA.  Studies have shown that if you choose to eat better and exercise, you can reduce your chances of developing type 2 diabetes by up to 90%.

Make some changes every week that we discuss in this blog about eating foods that are closer to the source of how they were grown, namely, fresh whole fruits and vegetables, lean protein in 3 to 4 oz portions, healthy oils from nuts and olive, sesame and coconut oils, whole grains, low-fat dairy and coffee, teas and water.

Get active!  Small changes such as parking farther way to lots, taking the stairs, walking your dog, or engaging in walking with a friend or a regular exercise program is critical to reducing your body fat percentage.  Read the advice given in this blog and have them delivered to your e-mail by clicking in the lower right hand corner.  “Like” my blog for Facebook and share it with your friends. 

Ask your friends and family for their help in your challenge.  Let them know that they can help you if they don’t provide meals you can’t eat, or to invite you for a walk. 

No one says that this process is easy or that there is a quick fix for weight and body fat issues.  If they are providing a quick fix result, it won’t succeed long term and will remove a big chunk of money from your wallet.  Create reasonable, attainable goals and begin your baby steps, today.

07/12/12- Workout Journal: Thursday

Strength train-shoulders/abs

seated shoulder press- 12 lb.

standing shoulder raise- 1 tube

ab crunches on stability ball (4 breath count up and back)

Arnolds- 12 lb.

plank (hold for 90 seconds)

single arm lateral shoulder raises in Y position and W position- 5 lb.


Thursday 07/12/12- Food Diary:




1 cup organic egg whites, 1 cup organic spinach, 3 asparagus (140 cal)


1 pieces low- cal, whole wheat toast, I Can't Believe It's Not Butter (80 cal)


A.M. Snack-


apple ( 57 cal)


8 almonds, no-salt, roasted (80 cal)




1 whole wheat pita with tuna salad made with 0% Greek yogurt, celery, spices, green onions, carrot strings  (288 cal)


P.M. Snack-


1/2 cup non fat cottage , rasberries(105 cal)


whey protein shake (125 cal)


Dinner- restaurant- approx. calorie counts


3 1/2 oz filet mignon- no sauce, no butter (394 cal) *FYI- If you are in a restaurant and you want no sauce, or condiment on it tell the server you want it DRY. PLAIN is the word you use to mean no condiment or pickle, tomato...


1/3 cup wild rice (121 cal)


small grilled corn(60 cal)


spinach salad, onion, light amount of Gorgonzola, balsamic vinaigrette ( 70 cal)


1 piece whole wheat baguette ( 120 cal)




Baked peach with vanilla yogurt dollap and dust of cinnamon (130 cal)



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Paula's Healthy Living

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