11/01/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 2. November 2014 07:33


About 1 1/2 years ago, I had plateau with my progress in my weight and training. It was really frustrating to put out such an effort with clean eating and cardio/weight training, and not seeing results.


One change that I made (upon advice from a nutritionist) was to invest in a food scale. The goal was not to become neurotic about every calorie entering my body, but to give me a more accurate understanding of what ‘a portion’ is. 4 ounces of fish is a nice portion of food on a plate. Four ounces of steak or chicken breast seems really small (though a well-balanced food plan should include other protein sources periodically, for diversity). Using the scale helped me gauge the proper portion for my age, gender and weight.  This number is typically 3 ounces for women,  and 5 ounces for men (who are physically active).


My problem is …I really like to eat! I’d rather eat 2 cups of spinach with 4 ounces of salmon or scallops on top than a tiny steak piece for greater calorie counts. (4 oz of lean filet mignon steak is 367 calories, 4 oz of salmon is 240, and 4 oz. of scallops cooked is 100 calories).


Vegetables should fill half of your plate.  Healthy, whole grain carbohydrates should be a quarter of the remaining plate, with the remaining quarter of the plate being filled with lean protein.


I feel more energetic and see results from my workout effort faster, with clean eating tools being utilized.

Workout Diary 01/01/11: Tuesday

pliometrics DVD- 45 minutes

Food Diary 01/01/11: Tuesday


1 cup egg whites, 1 cup spinach (130 cal.)

Ezekial toast, 1.5 tbls organic almond butter (200 cal)

1 apple (67 cal)

A.M. Snack-


4 oz Mahi mahi (85 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,1/2 cup broccoli slaw, 1/8 cup beets (65 cal.)

1 apple ( 57 cal)

P.M. Snack-

1 cup protein cereal, 1/4 cup non-fat milk(210 cal)

1/2 cup strawberries( 30 cal)


4 oz strip steak (180 cal)

1 cup steamed cauliflower( 50 cal)

1/2 cup whole wheat rotini, garlic, olive oil (149 cal)

1 cup organic brown/wild rice, mushrooms (200 cal)

1 cup vegetable soup, homemade (low-salt vegetable stock, green beans, garlic, onions, carrots, 3 oz brown rice, pea pods, brocolli slaw- 3/4 cup (130 cal)


1 whole wheat waffle, 1 tbls organic almond butter( 220 cal)






Tags: , , , , ,

Paula's Healthy Living

Comments are closed

Copyright © 2004-2018 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions