9/20/12 - Paula's Eating/Exercise Journal- Sunday

by Paula (Clean Eating Expert) 21. September 2012 08:00

At the end of a weekend, or at the beginning of the new work week, one can feel run down.  Maybe you drank more than you intended at your friends birthday gathering, or maybe running to 4 of your son's soccer games had you running low... Here are some things that work for me to pick me back up a bit.

1.Take a deep breath.  You don't realize until you've tried a few deep breaths, how shallow your breaths are typically throughout your day (whenever I've been away from Pilaties for a while, then go back to class, I often get a 'head buzz' from all that breathing that is at the core of their beliefs).  Deep breaths reduces stress, and allows you to focus on yourself for just a bit.

2. Have a healthy snack.  Eating junk food may taste good at the time, but the crash in energy that follows is harsh.  Eating every 3-4 hours keeps your blood sugar levels up and steady which in turn, keeps your energy level ...well, level!

3. Drink lots of water.  When you feel a symptom of being low energy, it may be that your body is dehydrated.  Dehydration can cause decrease brain power, as well as making you feel run down.  Try to drink at least 8 8 oz. glasses per day ( I drink quite a bit more than that.  If I don't I can feel lower energy within 24 hours).

4.Don't become a couch potato.  It seems logical that if your tired, rest on the couch...but not ALL DAY!  Go for a brisk walk.  It improves circulation, and in turn keeps that oxygenated blood flowing through the heart and brain.  Always a good thing! 

5. Take a moment to smell the roses...or watch something beautiful in nature.  Be gracious for the people and things around you that help sustain your happiness and your energy.

Sunday 9/20 Workout :

Biking on the street- 60 minutes, 12.5 miles 

9/20- Sunday  Food Diary:


Whole wheat, low fat English muffin(100 cal)

1/3 cup egg whites

1/4 cup yogurt, 1/2 banana, 1/8 cup strawberries, blueberries(110 cal.)

A.M. Snack-

Pro nos protein shake(150 cal)

1/2 cup green beans( 20 cal)

15 roasted, no salt almonds (120  cal)


4  Scallops (90 cal)

Salad- 2 cups romaine, 4 cherry tomatoes,1/2 yellow pepper (60 cal.)

P.M. Snack-

Apple ( 67 cal)

1/2 cup bing cherries ( 30 cal)

York peppermint patty ( 140 cal) 


 5 oz Mahi Mahi (100 cal)

Salad- 2 cups Spinach, beets, 2 tomato, green beans, 1/2 red pepper, 2 tbls black beans(100 cal)


Homemade popcorn(90 cal)

Ice cream sandwich (140 cal) 


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Paula's Healthy Living

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