11/17/12- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 18. November 2012 08:00


In  the August issue of Oxygen Magazine, they talk of a function called thermic effect of food (TEF).  TEF is the amount of calories it takes to digest and metabolize your food.  Certain nutrients like protein and fiber use more energy to digest. Therefore, your body burns more energy and calories,  just doing it's job of digestion.  That's logical.

Working out is another way to increase caloric output.  Then the two issues work together (TEF/workout) to help increase your metabolism.  Muscle turns metabolism much faster than fat...so if you build muscle you'll burn fat faster...and you will create a stronger, leaner, healthier body shape.

It all ties together; clean eating, workout, metabolism, strength, energy= healthier physique!

 Workout  11/17: Tuesday

Strength train- biceps

Biceps row- 12lb

Concentrated curl- 15lb

Biceps curl- 1 tube- Turned out

Hammer curl- 12 lb



Food Diary 11/17: Tuesday


4 egg whites, 1 cup spinach(100 cal.)

whole wheat toast, 1 tbls, sugar free jam (100 cal)

1 apple (67 cal)

A.M. Snack-


4 oz Mahi mahi  (85 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,1/2 cup broccoli slaw, 1/8 cup beets (65 cal.)

1 apple ( 57 cal)

P.M. Snack-

1 cup protein cereal( 120 cal)

1/2 cup strawberries( 30 cal) 


 4 oz strip steak (180 cal)

1 cup steamed cauliflower( 50 cal)

1/2 cup whole wheat rotini, garlic, olive oil (149 cal) 

1 cup vegetable soup ( 130 cal)


1 whole wheat waffle, 1 tbls organic almond butter( 220 cal)


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Paula's Healthy Living

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