11/06/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 7. November 2014 07:11


Portion Control: Part 2


It takes incredible will power for me not to finish an 8 oz.strip steak, or a chocolate dessert. Sometimes I play little games with myself to keep my little hunger devil at bay (sometimes I admit it works better than other times).


Some ideas to curb over eating are:


1. To have an 8 oz. glass of water 20-30 minutes before you eat. It fills you up, takes the edge off your hunger before you sit down to your food and it helps you achieve drinking the recommended 50-60 oz. of water per day.


2. Make your meal the destination vs. a job. Set the table. Sit down. Enjoy the smell, texture and sensation of the food. Put a few flowers in a vase. Do all this for YOU. It really will help you slow down and enjoy...and you'll be more mindful of what you eat.


3. Don't bring serving dishes to the table. It's easy to throw more food on your plate, even if you really are full. If you really want to ensure you eat only what your body really needs, plate up your meal, and put the leftovers away before you sit down to eat. You'll think twice about seconds of you have to get them out of the fridge.


4. Engage in conversation instead of eating while blindly watching TV. If you don't have someone to dine with, put on music, read or talk to your pet.


5.  Eat regularly and DON’T SKIP BREAKFAST!  Not eating breakfast doesn’t give your body the energy it needs to burn calories and run efficiently.  Pack a snack of an apple, 2 ounces of roasted, no-salt almonds or walnuts, or a small container of 0% Greek yogurt and eat that mid-afternoon.  Eating every couple of hours keeps your sugar level even, and keep you from binge-eating when you sit down to a meal because you’re not starving when you sit down.  Your calm enough to make healthy choices with food.


*Most off...enjoy your food, you deserve it!





Saturday 04/23/11- Workout Diary:

Walk on street- 30 min., 2.34 miles

Food Diary 04/24/11: Saturday


Organic steel cut oats(150 cal.)

1/8 cup blackberries, blueberries (30 cal)

A.M. Snack-

1 cup cooked quinoa, mixed with frozen peas, 1/2 tsp lemon zest, 1 tbls pesto(183 cal)

1 apple (57 cal)


3.5 oz salmon (180 cal)

Salad-21 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls garbanzo beans, 1 tbls roasted sunflower seeds(90 cal)

3 oz brown rice (105 cal)

P.M. Snack-

low carb whole wheat tortilla, non-fat feta cheese, pea pods(140 cal)


2 large crab legs, lemon ( no butter) (260 cal)

1/2 cup spaghetti squash, sprinkle sharp cheddar (65 cal)

1 cup wilted spinach (45 cal)


1/2 cup non-fat cottage cheese, cut up two cut up dried prunes (80 cal)



Paula's Healthy Living

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