10/22/13- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 22. October 2013 07:45




If you’ve never worked out consistently, or felt that taking that time for you was selfish, I can tell you that IT ISN’T!

A lot of people make changes in their workout plans or eating plans during or after life changing experiences such as divorce, the death of a loved one, a medical alert (such as a diabetes diagnoses, a heart attack or cancer or even the onset of menopause),  or any big changes in their life experience ( I’ve had the displeasure of experiencing several of these over the last 5 years).

Don’t wait!  Do it now!!!

Try different mediums of exercise until you find something that interests you.  There are a myriad of classes available from Zumba to kick-boxing, boot camp to spinning.  Try them all; or just go out and hike up a hill with your dog.

See changes in your eating plan ( I stay away from the word ‘diet’) such as eating clean diet ( see my cover page for a longer explanation of what that is), to be a positive change for YOU and it benefits your family and friends by giving you more energy, better mental frame of mind, and better long-term health and vitality.

Do it today!!



Friday 10/22/10- Workout Diary:

Biking- 15.41 miles, 75 minutes

Strength Training- Back ( I'm really trying to get rid of the mid-life bra buldge and muffies at my waist) 


 One arm dumbbell row- 20 lb

Back Row- 2 tubes

Lat pull down-2 tubes

Bent over row- 26 lb pole

Single arm back pull- 2 tubes

Ski jumper- 1 tube

Pull over on stability ball


Friday 10/22/10- Food Diary:


Apple (67 cal)

1/2 cup pears (25 cal)

1/3 cup non-fat vanilla yogurt (40)

1/2 non fat cottage cheese (80 cal)

A.M. Snack-

Pro Nos protein shake (151 cal)

Lunch -

 1 black-bean burger on a whole-grain thin bun, with 3 slices of avacado, cajun spices, and non-fat feta(280 cal)

1 cup low sodium lentil soup ( made for my family a few days ago from a Cooking light receipe) (100 cal)

P.M. Snack-

apple (67 cal)

10 almonds, dry roasted, no salt (78 cal)

2 tbs Organic Almond Butter (180 cal)


3 oz. Salmon (150 cal)

3/4 cup onion/zucchini( 70 cal)

1/2 cup curry rice(310 cal)


Homemade popcorn(110 cal)


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Paula's Healthy Living

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