08/13/15-Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 11. August 2014 15:22

Watermelon is a delicious and nutritious bonus for summer.  When chilled, it’s delicious and refreshing.  It’s filled with citrulline, which your body turns into nitric oxide (it relaxes blood vessels).  This allows the oxygen in your body to flow to your heart and muscles.

Last summer I was served a delicious, special appetizer in Hawaii that I duplicated for a dinner party when I got home (to rave reviews).  Stack  5 to 7- 1 X 1 squares of seedless watermelon in a pyramid shape.  You can serve on a bed of lettuce, or a pretty plate.  Sprinkle low-fat feta, gorgonzola or blue cheese over the top.  Drizzle with a high quality olive oil (they used truffle but use whatever taste you enjoy).   A heaping spoonful of crab meat is placed on top of the fruit and slivers of fresh basil were sprinkled on.  You can put a few pieces of roasted no-salt pecans, hazelnuts or pine nuts, if that sound appealing.  The last step is a pinch of high quality sea salts sprinkled over.  It’s a lovely presentation, easy,  and the costs can be contained by tweaking the ingredients.

Enjoying seasonal fruits like watermelon, peaches or strawberries,  and utilizing them as appetizers,  as part of a refreshing salad, embellishments to entrée’s, or as dessert is a wonderful summer-time treat!

Tip of the Day:

I saw a story on my local news informing that if you have medicine delivered to you by mail, that it should be removed from your post box ( except if delivered to a box inside a post office)as quickly as possible to ensure that the summer heat does not alter the effectiveness of the medication.  Speak to your trusted pharmacist if you have additional concerns.

Wednesday- 08/10/11- Workout Diary:

Strength Train with trainer- 55 minutes

20 reps, 3 sets each 3 exercises

back pulls- med tubes

chest press- 25 lb

rear delt pull- medium tube


chest flys- 15 lb dumbbells

pullovers- 15 lb

bicycles- 30 reps


medium  weighted ball toss- 12 lb ball

tricepts extention (overhead)- 25 lb.

medium ball sit ups (rear to front touch) 12 lb ball


dumbbell side to side crunch- 15 lb

alternating side lateral pull- straight down next to torso- 3 lb dumbbell

wrist rotation 3 lb

Wednesday 08/10/11 - Food Diary:


1 cup egg whites, with spinach (125 cal.)

2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non fat cottage cheese (160 cal.)

1/2 cup of bluberries(30 cal.)


lo-carb wrap with 1/2 cup black beans, 0 % Greek yogurt, mango salsa, 1 oz turkey - (300 cal.)

Salad - spinach, garbanzo beans, beets, zucchini, sunflower seeds, carrots, no calorie caesar dressing(Waldon Farms)(2 tbls)( 200 cal.)

P.M. Snack-

1/2 peach( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)


5 oz pork roast ( low sodium tariake )(210 cal.)

1/2 cup green purple cabbage, mushrooms, pea pods,scallion, garlic, EVOO ( 90 cal.)

1/2 cup quieno with peas ( 175 cal.)


1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)

Homemade popcorn ( 90 cal)




Paula's Healthy Living

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