01/03/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 4. January 2015 17:18

The use of a food diary can be very effective for keeping your weight goals on target, but many people are hesitant about acting on this idea.

I’ve been told, it will be ‘too much work’ or ‘they don’t know where to get one’, or ‘they're too embarrassed to carry and utilize one in front of others’.

I’m going to be frank- GET OVER IT! No one will be in the dressing room with you when you try on swimsuits for spring break…or be at the doctor’s office with you when he informs you, that you have type 2 Diabetes.

It helps you pinpoint your protein intake, if you’re eating enough vegetables, if you’re eating whole grains vs. white flour, and eating whole fruits. 

It helps you finds places where you can reduce calories that add  to your bottom line (literally), such as mindless drinks,  eating off your kid’s plate, or how many vending machine snacks you eat in a week,  just for example.

It can also help you monitor your successes in your food choice plan. It shows if you tried quinoa, kale or bison meat for the first time.  If you are drinking enough water to stay properly hydrated for your exercise output. You can then evaluate if you are feeling more energetic, find clarity in your thinking process, 

A food diary is a great tool that helps ONLY YOU! I make mine myself and have it copied at a print shop. You can find digital varieties on-line.

Act today (as they say on TV). Make this positive choice/change FOR YOU!!!!!


01/03/12 - Tuesday Workout Diary:


Recumbent bike- 30 minutes


Strength train- back


seated back row


stability ball back extensions


lat pull down- 2 tubes, hung over a door


bent over- single arm dumbbell row-15lb








01/03/12- Tuesday Food Diary:




1 cup egg whites, 1 cup organic spinach, 1/8 cup broccoli florets (120 cal)


whole wheat toast, 1 tbls no sugar added jam (80 cal)


A.M. Snack-


small apple ( 52 cal)


10 organic, roasted almonds, no salt ( 70 cal)




4 oz tuna steak (165 cal)


8 oz Mixed salad-  organic spinach,  orange sweet pepper, 5 asparagus (88 cal)


2 oz. fat-free feta (60 cal)


3 oz quinoa ( 150 cal)


P.M. Snack-


whole wheat tortilla, hummus(220 cal)




1 lamb shank - 4 oz (245 cal)


1/2 cup , wild mushrooms, onions, wild rice (185 cal)


8 asparagus (40 cal)




5 oz baked chicken - (160 cal)


TOTAL: 1803



Tags: , , , ,

Paula's Healthy Living

Comments (2) -

1/9/2015 5:31:08 AM #

Awesome Article .. great post .,
the information you had provided is very helpful and i would really like to appreciate the the way you had put it here !!

1/9/2015 9:40:39 PM #

I really appreciate that.  I truley means alot to me.  The benefits of a food diary have been so critcal of my understanding of portion control and caloric values.  The humor aspect just makes the info more pallitable!

Comments are closed

Copyright © 2004-2021 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions