10/27/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 27. October 2013 16:00

As the seasons change and the amount of day light per day seems to dwindle, there are challenges ahead for anyone trying to achieve weight loss goals.  It’s easy just to throw on a big over shirt or sweater, and skip your early morning workout.  You’re not putting on a bathing suit anytime soon!  But, don’t let upcoming holiday turkey dinners, parties and get-togethers sabotage your hard work.

Michael Smolensky, author of The Body Clock Guide to Better Health, says that on average, people eat up to 7% more calories in the winter.

There are tools you can utilize to combat that “winter bulge”:

-Use a food diary to monitor intake of food, drinks (alcohol, fancy coffees, sodas, and fruit juices).  Be honest and keep track.

-Buy and use a food scale.  It’s often surprising how much food 3 oz. of spinach or mixed greens really is, and how little 3 oz of beef or chicken can seem.

-Use a pre-printed portion plate to make sure your eating enough vegetables if you’re unsure.  You can find these on the web, and they can be very helpful to kick off good eating habits.

-Drink lots of water.  House heat can make you feel dehydrated, which may be misunderstood by your mind as hunger.

Take this year as the holiday season to take control of your health, your energy and emotions.  Enjoy the bounty of the seasons, in moderation…for YOU!

Wednesday 10/27/10- Workout Diary:

Walk on street- 30 min.,  2.34 miles

Weight train- biceps

Bicep Curl-15lb

Weighted ball arm extension- 8lb ball

Concentrated curl-20lb.

Bicep extension ( arms facing out slightly to the sides) 1 tube

Bicep Row- 15 lb bar 

 Food Diary 10/27/10: Wednesday


Organic steel cut oats(150 cal.)

1/8 cup blackberries, blueberries (30 cal)

A.M. Snack-

1 cup cooked quinoa, mixed with frozen peas, 1/2 tsp lemon zest, 1 tbls pesto(183 cal)

1 apple (57 cal)


3.5 oz salmon (180 cal)

Salad-21 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls garbanzo beans, 1 tbls roasted sunflower seeds(90 cal)

P.M. Snack-

apple (57 cal)


2 large crab legs, lemon ( no butter) (260 cal)

1/2 cup spaghetti squash, sprinkle sharp cheddar (65 cal)

1 cup wilted spinach (45 cal)


1/2 cup non-fat cottage cheese, cut up two cut up dried prunes (80 cal)



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