11/23/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 24. November 2014 07:06


Holiday Food Plan Disasters: Part 2:

1.        Make regular exercise as much a priority to manage emotions and stress, as they provide for keeping your fitness goals on target.  Schedule the time into your day, even if you are traveling to see family during the holidays.  If someone wants to meet for breakfast during the time you’ve scheduled, explain you will see them an hour later.  Make yourself, and your better health, a priority for you.  If you don’t you’ll feel regret in the form of stress, weight gain and a lack of patience with others which is never good.

2.       Don’t shop on an empty stomach.  Whether your grocery shopping or enjoying a black-Friday experience, keep healthy snacks and water in your bag.  Start the day with a small morsel, if you are leaving super early or you’ll find the jitters hit after only having coffee and the vending machines and food courts look way too inviting.

3.       If you go to the movies, make a clean version of popcorn, and take water in your bag.  Go to the recipe section on the homepage for my version of clean eating popcorn.

4.       Brunch feasts need advanced planning.  I also have a difficult time managing portions at a lovely brunch feast.  Omelets made to order, bread pudding…This is tough.  Drink a huge glass of water when you sit down.  Manage the portions of what you take.  If the taste doesn’t knock your socks off, ask the wait-staff to remove the plate.  Do your best with this pitfall.

 I try to make being thankful, and gracious to be a priority for me, especially at this time of year.  Show and speak appreciation for those in your lives that bring you blessings (I take pumpkin pies from my families’ restaurants to the fire station, police, outdoor spaces work people and schools).  I create a schedule for my family that brings me peace of mind, fun, and manages stresses that come up.  At my age, I’ve given up the notion of pleasing everyone, and make my children’s experience and mine, the priority.  Some may think it’s selfish, but I demand that my children’s holiday experiences and memories should be positive and a priority for us.

Thank you to all of you for sharing my journey to clean eating and better health, and I hope you enjoy your special time.



Wednesday 11/23/11 Workout Diary-

strength train- gym- legs

leg press-100lb

rotary calf- 20 lb

leg curl- 30 lb

leg extention- 10lb

adductor- 30l

abductor- 30 lb

 11/23/11- Wednesday Eating Diary:

7 am- 4 egg whites (67 cal)

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

11 am- protein shake, 1/4 cup strawberries, almond sliced (160 cal)

2 p.m.- 3 oz cod (144 cal)

3 oz brown rice ( 101 cal)

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

1/2 tsp uda or flax oil ( 65 cal)

no calorie or reduced sugar diabetic salad dressing

6 p.m.- homemade appetiser, lobster and brie dip (Clean Eating Magazine), 4 low fat whole wheat crackers (213 cal)

bowl of homemade vegetable soup- I have a head cold (88 cal)

3 oz. Halibut (broiled) (145 cal)

3 oz beans, Lima (frozen) (104 cal)

broiled brussel sprouts, EVOO, homemade pesto (153 cal)



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