11/29/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 30. November 2014 05:16


Many people, who try to accomplish their fitness goals through regular exercise and clean eating, do not see the results as quickly as they would like because they end up eating more calories than their body needs at home and in restaurants.


Here are a few ideas to help manage this issue:


-Downsize the plate you eat from when at home.  It psychological to see a plate full of food (because the plate is smaller in diameter), or appears to not be full, because you have an appropriate amount of food, but your plate is 12 inches in diameter.  It’s a fact that plates have been made bigger, and the calorie count of most recipes have increased on average, over the last 30 years.  You need to recognize that fact and make it your first positive step.


-When ordering food, ask the server to bring a to-go box with the delivery of your food.  Portion sizes are gargantuan.  Take half off straight away and put it away.


-Don’t bring extra food to your table at home.  It’s too easy to re-fill your plate when you’ve finished if it’s sitting right there.  It takes your stomach 20 minutes to feel full, so decide if you want more after 20 minutes, and you would have to get up from the table to get it.  Maybe you will chose not to have seconds based on those choices.


-Read labels for portion size.  Many times when you read the label, the nutrition information is based on 2.5 portion size.  Be aware!


Here is the healthiest rule of thumb for portions:


Palm= proteins


Thumb= fats


Fist= fruits/grains


Open hand= vegetables


Utilizing these techniques can help you get the proper nutrition your body needs to help you achieve the fitness goals that you desire.




11/29/11-Tuesday Exercise Diary:

my elbow is  sore

Strength with trainer - back/biceps

biceps row- left-15 lb, right, 10 lb ( hurt elbow)

low back row- 2 tubes, held in a door frame

biceps row-turned out- one tube

single arm back row- 15lb right, 20 lb left

lat pull down- 2 tubes, hooked in door frame

biceps row- 26 lb. padded bar

Recumbent bike- 30 minutes

11/29/11 Tuesday Food Diary:

 7:00-1 cup egg whites (120 cal)

2 oz old fashioned oatmeal  (150 cal)

11 a.m.- protein shake (160 cal)

2 p.m.-3 oz. chicken (176 cal)

1 small sweet potatoes ( baked)(100 cal)

8 oz green vegetables ( raw or steamed), brocolli, asparagus, spinach, cherry tomato, brocolli slaw (88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

6 p.m.- 3 oz halibut (100 cal)

3 oz. corn ( boiled - I dont cook mine and I use organic bagged corn)(57 cal)

8 oz cauliflower ( steamed) (74 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

8 p.m.- 3 oz chicken breast ( roasted)(157 cal)

3 oz brown rice or quieno ( 101 cal)

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


I do this eating plan after vacation or holidays to get my weight back into the zone I like, then I re introduce a more diversified menu

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Paula's Healthy Living

Comments (5) -

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12/1/2015 1:28:36 AM #

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12/1/2015 5:17:46 AM #

I saw your marketing site.  Thanks for the input.

12/1/2015 8:44:01 PM #

Excellent advice !  I eat way too much for the activity level I have. The rules of "thumb" are a big help!

I really liked the idea from your past blog about serving the portion for the meal and then storing the remainder in the refrigerator immediately.  I am doing that !

12/2/2015 2:44:47 PM #

GREAT!  I'm so glad that my ideas are helping you eat clean meals.  It is all a learning process, and we all can learn new ideas so keep writing.  Thanks

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12/9/2015 6:10:26 AM #

thanks for sharing

Comments are closed

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