4/13/13- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 11. April 2013 16:17


Another reason clean eating is beneficial to healthy living is that it can help those that are pre-diabetic (fasting blood sugar between 100-126 milligrams per deciliter- try the system checker box on the Your Specific City.MD – {example, www.Indy.MD }-homepage for more details) to loose weight and reduce blood sugar which may help avoid a diagnosis of Type 2 Diabetes. 

Many doctors recommend the DASH diet (dietary approaches to stop hypertension).  The recommendations of that diet and what I blog about as  I call it, clean eating,  are very similar; eating plenty of fresh fruits and vegetables, lean protein, low-fat dairy and whole grains.

What you eat is crucial, but so is portion control (most men should eat between 1500-1800 calories per day to lose 1-2 pounds per week.  Women should eat 1200-1800 calories per day to lose 1-2 pounds per week. 

Dr. Caroline Appovian explains how exercise helps your body “metabolize blood sugar more efficiently and thereby lower your blood levels and reduce what we call insulin resistance, so that insulin is able to do it’s job by making sure glucose enters the cells, where it can be used as fuel”[Everyday Health.com/diet-specials].



Saturday 4/10Workout- 


 Saturday 4/10 Food Diary:


2 small buckwheat pancakes, 4 oz non-fat vanilla yogurt with 2 strawberries pureed and mixed in as syrup(150 cal)

1 small banana (90 cal)

A.M. Snack

1/2 cup non fat cottage cheese (80 cal)

1/2 cup non fat yogurt cheese ( 55 cal)

3/4 cup mixed berries (40 cal)


 1 black bean burger with 2 tbls. mango salsa on a whole wheat bun( 310 cal)

 3 slices avacado, 1/3 cup cucumber, 1/2 teaspoon low fat italian dressing(280 cal)


 P.M. Snack-

1 cup low-sodium noodle soup (160 cal)


1.5 cups homemade bean soup (220 cal)

1 cup steamed brocolli (26 cal)

1 piece corn bread ( 110 cal)


Homemade frozen lemonade pop ( pour lemonaid into a popsicle mold)(120 cal)


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Paula's Healthy Living

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