One way to control overeating,is to stay mindful when eating. Try these guidelines;
1. Don't eat standing up, driving, or off a child's plate.
2. Eat 6 small meals- at least every 2-3 hours. Don't finish your plate just so "starving kids in a third world country don't starve" (remember that one from childhood).
3. Don't eat while watching t.v. You don't even realize what your eating because your watching a program.
4. Enjoy every bite for the flavors, texture and smells they provide, not just to eat!
-Know that you deserve to romance your food. Enjoy the passion of every bite and stay in the moment.
12/01 - Tuesday Workout:
Recumbent bike- 30 minutes
Strength train- biceps/legs (gym)
Biceps curl- 12lb
Biceps curl-facing out- 1 tube
Hammer curl- 12 lb
21's - 26lb bar
----------
Leg press- 163 lb
Leg curl- 97 lb
leg extension- 68lb
biceps curl machine- 45 lb
Leg press- `80 lb
Biceps cable row- 12.5 lb
calf raise- 90 lb
12/01- Tuesday Food Diary:
Breakfast-
Apple (57 cal)
Soy protein powder (90 cal)
1/4 cup blueberries, 1/4 cup non fat cottage cheese (60 cal)
A.M. Snack-
Grapefruit (40 cal)
Apple (57 cal)
Lunch-
2 1/4 oz Salmon (145 cal)
Salad- 4 cherry tomatoes, 1/2 orange sweet pepper, 2 tbls. edamame (65 cal)
P.M. Snack-
apple (57 cal)
Dinner-
1 cup white bean soup (190 cal)
3/4 cup brussel sprouts with apple ( 109 cal)
5oz turkey with mushroom sauce (260 cal)
Dessert-
Homemade popcorn ( 90 cal)
TOTAL CALORIES- 1213
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