11/02/15- Paula's Eating Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 3. November 2014 11:14

One very important factor that is often overlooked is the importance of sleep. Our schedules with our families and jobs and schools can be overwhelming. Adding in workout seems impossible at times. When is there time to sleep?


A lack of sleep actually creates a series of metabolic changes that may lead to weight gain. Sleep affects two important hormones (leptin and ghrelin) that control appetite and whether you feel full.


According to a study in the Annals of Internal Medicine, people who slept four hours per night for two nights had 18% decrease in leptin (it tells your brain when you've had enough to eat), and a 28% increase in ghrelin (it triggers hunger).


The lesson to learn here, is that a healthy body system that works efficiently requires healthy food choices (I utilize clean eating), plenty of water, cardio and weight training and sleep!


Wednesday  11/02//11- Workout Diary:

Strength Training- Biceps/shoulders

3 way biceps curl- 26lb bar

biceps curl in plie- 12 lb

hammer curl- 12 lb

seated concentrated curl- 12 lb

sanding shoulder raise-12 lb

incline zottman curl- 8lb

plie shoulder push-8lb

standing dumbbell hammer curl- 8lb

Wednesday 11/02/11  Food Diary:


1 apple (57 cal)

Whey protein shake (150 cal)

1/2 cup pasturized egg whites (125 cal)

whole wheat, low calorie english muffin, 2 tbls no-sugar added jam (140 cal)

A.M. Snack-

8 oz 0 % Greek yogurt , bluberries (140 cal)


salad- 8 oz. mixed greens(1/2 red sweet pepper, 1/2 cup broccoli, asparagus, pea pods) (88 cal)

 1 tbls black beans (80 cal)


1 glass Merlot (100 cal)

5 oz Halibut, steamed in apple cider vinegar (140 cal)

1/2 cup baked butternut squash, curry powder, stevia, 1/2 tsp EVOO (145 cal)

1/2 cup wild rice (cooked in no salt chix boullion), shitake mushrooms, carrot bits (260 cal)

P.M. Snack-

4 oz non-fat frozen yogurt (70 cal)

1 apple (57 cal)


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Paula's Healthy Living

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