5/27/13- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 28. May 2013 05:39



3 Important Factors in Body Sculpting:

Welcome back!  Yesterday we looked at how inherited body type affects our progress and the likelihood of our success in achieving our workout goals.  Today we will look at two other factors that can affect this outcome:

1.       Behavioral Factors:  This includes what we CHOOSE to include or exclude from our diets and our physical activities.  I choose to cook and prepare a clean eating diet (most of the time).  Eating a diet high in fruits and vegetables that are high in antioxidants which keeps the body healthy, and gives the body the ability to burn fat.  Eating low fat protein, dairy, whole wheat grains, as well as plenty of water.

2.       Physiological Factors:  How food influences our bodies is physiological.  How YOUR body reacts to fat, sugar and fiber is body specific.  Evaluating and accommodating these foods is critical to success.

Eating a healthy amount of calories allows us to have energy for effective workouts, which allows us to sculpt that look that we want.  Learning to manage these three factors also allows us to have better odds in achieving our personal weight loss goals.

You can do it!



                                                               Workout 5/27/10: Thursday

Elliptical- 30 minutes

strength training- shoulders/abs

crunch on stability ball

straight arm shoulder raise-8 lb

seated shoulder extention- 12 lb

pilaties bicycle- 25 reps

lying lower hip rises- 25 reps

bent arm shoulder raise- 8 lb

crossover shop- 10 lb kettleball

Food Diary 5/27/10: Thursday


1 cup non-fat vanilla yogurt, 1/4 cup blueberries (100 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (140 cal)

A.M. Snack-

1 cup pasterized egg whites, 1/2 portion whey protein mix ( 175 cal)


 4oz orange roughy (90 cal)

salad- 1.5 cups organic spinach, 1/2 orange sweet pepper, 4 cherry tomatoes, 4 asparagus, no calorie walden farms dressing( 65 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry( 230 cal)


6 oz shrimp (110 cal)

8 asparagus (44 cal)

1 cup cous cous, with porchini mushrooms and sliced almonds (194  cal) 

1 cup non fat cottage cheese ( 80 cal) 


homemade, air popped, popcorn (90 cal)


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Paula's Healthy Living

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