by Paula (Clean Eating Expert)
10. July 2010 16:19
“This is too Hard…”: Part 2-
As we discussed yesterday, making changes in the way you eat or starting an exercise plan can be overwhelming and scary, but it’s so important to your long term health. Let’s develop a plan that’s doable. Try these ideas:
-Make a commitment to ‘move’ 15-30 minutes per day. This can include traditional exercise mediums (gym, bike, aerobics class…) or cleaning the house, walking around the block, throw Frisbee with your kids or anything that gets your blood and body energy moving.
- Try eating 3 servings of fruits, 3 servings of vegetables, 3 servings of protein, and 2 servings of healthy grains each day. Try to include one serving of healthy fats, 3 servings of dairy and plenty of water every day. If you can include these foods, it will leave you feeling fuller than ‘fast fried foods’ and you won’t have those spikes and falls of energy during your day. This happens because you will be eating 3 small meals and 2 snacks every day. Not coming to a meal starving can help control binge eating that sabotages your progress.
-Utilize help in your goals from your friends and family. Manage your environment to keep you from situations that trigger binges and bad food/workout choices.
We can make positive choices that give you more energy and create positive changes in mood and self esteem. Let’s take this walk together.
7/9/10 - Friday Workout:
30 minutes recumbent bike
strength train- shoulders/abs
straight arm shoulder raise-8lb
ab crunch on stability ball
shoulder press-15 lb
pilaties bicycle- 25 reps
bent arm shoulder raise- 10 lb
hip raises in lying position- 25 reps
7/9/10- Friday Food Diary:
Breakfast-
1/2 cup egg whites, 1 cup spinach, 1/2 cup spaghetti squash, 2 asparagus (118 cal)
A.M. Snack-
apple(57 cal)
Lunch-
small salad (50 cal)
1/4 cup brown rice (120 cal)
1 cup green beans plus 5 baby carrots (30 cal)
1/3 cup spaghetti squash (20 cal)
P.M. Snack-
grapefruit (40 cal)
9 organic, roasted, no-salt added almonds (65 cal)
Dinner- restaurant
Pasta with shrimp and white wine saute' (200 cal)
2 slices white pizza (300 cal)
2 wine ( 200 cal)
Dessert:
greek yogurt , 1/2 cup mago (180 cal)
TOTAL CALORIES- 1380
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