07/12/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 10. July 2014 07:27

Engaging your partner or spouse to exercise with you can be great one-on-one time for both of you!  Walking, training for a marathon, tennis, golf and biking creates time for each other, and keeps you both healthy and energetic.  If you work out regularly, you are more likely to eat a healthier diet, since you have time invested in the whole process.

Many couples don’t enjoy strength training together because biologically their focus may be on different.  But grab a friend and join a bootcamp group or class.  The program at my gym has a flat monthly fee with unlimited attendance.  I see all kinds of different body types,  goals, ages and sexes attending regularly and supporting each other.  They are re-shaping their bodies and improving their health.

If you work toward a goal together with someone, pushing yourself and others to SHOW UP and do your best, then you all end up winners!

Tip of the Day:

Try an apple fruit salad as a refreshing sidedish for summer.  Use low-fat mayo or 0 % Greek yogurt with granny smith apples, any fruit that you like such as cherries, firm peaches, pinapple...  Toss in 1/8 cup home roasted walnuts, pecans, pinenuts or spy nuts as well as celery for crunch and enjoy a cool side dish with lunch or dinner!

07/09/11 Saturday -Exercise Diary:

strength train- DVD- legs/back-55 minutes

ab DVD- 15 minutes

 07/09/11 Saturday- Eating Diary:

Day A

7 am- 1 cup egg whites, handful of organic spinach, 2 oz. fatfree feta (157 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 5 oz halibut (144 cal)

3 oz brown rice ( 101 cal)

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

1/2 tsp uda or flax oil (55 cal)

no calorie or reduced sugar diabetic salad dressing

6 p.m.- 3 oz turkey breast (149 cal)

1/2 sweet potato ( baked in skin) with cinnamon(90 oz)

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

8 p.m.-5 oz. Shrimp (broiled) (145 cal)

3 oz beans, Adamame and corn (frozen then thawed) (144 cal)

1/3 cup barley with mushrooms,carrot pieces, cooked in chicken stock (145 cal)

1/2 tsp Uda's or flax oil used to saute the barley to toast before boiling ( 65 cal)


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