12/19/13- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 20. December 2013 15:39

The holidays can mean a lot of stress and travel for many people.  Try to build up immunity and good health with clean eating and healthy foods.  Some examples are:

-Salmon- may bolster your immune systems, plus salmon is loaded with healthy omega 3 oils.

- Ginger-ground or shaved, it’s known to settle upset stomachs.

-Kale and Sweet potato- high in vitamin A.

-Apples-a healthy source of fiber which keeps hunger pains away.

-Spinach- a star vegetable for providing iron which helps the blood move oxygen throughout the body and fights fatigue.

-Green tea- you’ll get a jolt of caffeine which can boost alertness (but don’t overdo it or it can make you jittery) Many studies have found it to help with weight loss.

-Eggs-choline-rich are a great source of protein.  The eggs also help you feel fuller.

-Water- keeps you hydrated and your skin looking fresh.

-Blueberries- One of the highest nutrient-dense fruits available. Add them to yogurt, over ice cream, in pancakes or straight out of the container.

-Vanilla yogurt/ plain greek yogurt (very high in protein) - Try to choose non-fat or low-fat, low-sugar yogurts.  The probotic benefits help keep your digestion balanced, which reduces belly bloat.

-Almonds and Walnuts or Brazil nuts- Even though they are high in fat, it’s a healthy fat (Omega-3’s) if eaten without salt and sugar and in moderation.

Non-fat milk-Helps build bone density, which is so important to fight off osteoporosis as we age, and packed with tryptophan which helps you get a good nights’ sleep (same ingredient that makes us sleepy after a turkey dinner).

Try to beat the stress and blues that may be associated with the holidays.  Try to follow a clean eating diet as best you can and …Happy Holidays.


Sunday 12/19/10-Workout Diary: 




Sunday 12/19/10- Food Diary:


Organic steel cut oats 1 tsp agave nectar for sweetner (170 cal)

1 small banana (90 cal)

A.M. Snack

1/2 cup non fat greek yogurt (80 cal)

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

3/4 cup mixed berries (40 cal)


4 oz roast beef, 1 slice whole wheat bread ( 210 cal)

non fat chocolate pudding (60 cal)


 P.M. Snack-

whole wheat tortilla, 2 tbls boursin cheese (160 cal)


4 oz Salmon (130 cal)

1 cup steamed brocolli (26 cal)

1 cup zuchinni, garlic, onions ( 48 cal)

1/2 cup quieno ( 140 cal)


Pronos whey protein shake mix, 1/4 cup bluberries (170 cal)


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Paula's Healthy Living

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