03/06/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 7. March 2014 12:20


I know that this is a harsh subject to bring up after a Saturday night (date night for some), but you may want to track if alcohol is keeping you from attaining your fitness goals.  You’ve heard it lots of times, but alcoholic drinks are empty calories that can quickly add up.  We are not talking about a glass of wine with a dinner out one night, I’m talking about 2-3 drinks several or every day of the week.  It’s not a judgment issue about addiction or personal choices, I’m only addressing the calorie additions to your daily calorie totals that can keep you from seeing the results that you should based on your exercise participation.

The Untied States Department of Agriculture (USDA) states that the percentage of calories from alcohol in the typical daily diet ranges between 3% and 6% for men and 1%-4% for women. Those totals can really add up, especially if you have snacks or appetizers when you’re having those drinks. Here are some stats:

Light beer, 12 oz, 90-110 calories

Regular Beer, 12 oz. 150 calories

Red/White Wine, 5 oz. 120-150 calories

Whiskey, 1.5 oz, 98 calories

Gin, 1.5 oz, 120 calories

Vodka, 1.5 oz 98 calories

Take into account that if you are having a daiquiri, or a martini, or a white Russian, the calorie counts fly through the roof with tons of added sugar.

I find for me as I’m getting older, my body is metabolizing alcohol differently, and it reflects as added weight on the scale the next day.  I’m sure my system is converting wine into sugar and that reflects as added weight.  Stinks.  I like a glass or two of wine when I’m out for dinner, but I find myself balancing that more often because I’m working toward a specific fitness goal.  It’s all about making choices.

       03/06/11- Sunday Exercise Diary:

Kickboxing DVD- 45 minutes 

03/06/11-Friday Food Diary: 

Plan B

7:00-4 large egg whites (67 cal)

Bread (whole wheat, I'm using Ezekial bread from the organic freezer section.  It has no glutens, and low sugar and salt) (110 cal)

11 a.m.- protein shake (160 cal)

2 p.m.-3 oz.  Beef ( sirloin brioled and trimmed) (176 cal)

3 oz sweet potatoes ( baked)

8 oz green vegetables ( raw or steamed)

1/2 tsp Uda's or flax oil ( 65 cal)

6 p.m.- 3 oz Fish, tuna (bag or can) (101 cal)

3 oz. corn ( boiled - I dont cook mine and I use organic bagged corn)

8 oz cauliflower ( steamed) (74 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

                                                                                                                 8 p.m.- 3 oz chicken breast ( roasted)

 8 oz. green vegetables (raw or steamed) (88 cal)

3 oz quinoa or brown rice (101 cal)


Obviously, a food scale is needed to follow this food plan.  You can get them on line, or at any store such as Walmart, or Linen's Etc.


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Paula's Healthy Living

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