03/12/15-Paula's Healthy Living Exercise/Eating Journal: Friday

by Paula (Clean Eating Expert) 10. March 2015 05:14

ConsumerReports.org reports that on average, people bought lunch or dinner at a fast food chain four times per month.  22% of those surveyed said they eat out less often due to the economy.  At the most well-known restaurants (Burger King, KFC, McDonald’s and Taco Bell), satisfaction with food quality was less than 12%.  This statistic provides yet another reason not to eat fast-food that provides little nutrition; and packs in the calories and sodium to your food plan.

Many large chain restaurants post calories on their menu boards now, but the general public is still slow to choose healthy foods over the alternatives including ‘biggy’ everything.  Darron Tristano, an executive for a food-service research firm says, “Consumers only choose a healthy meal during their most recent fast food visit, 13% of the time.”

That fact is very disturbing, especially due to the statistic that more than one third of the U.S. adults (35.7%), and 175 of children or adolescents are considered obese.  Obesity leads to heart disease, type 2 Diabetes, and a whole list of negative health issues.

The best way to avoid this fate is to try to control your calories and salt by cooking at home.  But if you eat out, modify the portions served, the amount of bread eaten on sandwiches, be wary of creamy salad dressings and things made with mayonnaise.

Moderation is the key to success if you eat fast food.  Your long-term health and success with weight management is at stake.

Friday 03/09/12- Workout Diary:

Pliometrics DVD- 50 min

strength train- trainer

all exercises done for 1 minute, each done for 3 sets

cable with v-bar, chest press- 20lb

triceps pushdown- 40lb

deep squats while holding cable bar- 60 lb

lying chest press- 15 lb barbells, standing triceps overhead extentions- 30 lb

lat pulldown on cable machine- 30 lb

knee extentions with shoulder press- 8 lb and 25lb on leg press

high upper back pull- delts- 25 lb

standing on Bosu- single arm shoulder pull ups- 8lb

Friday- 03/09/12 Food Diary:


2 oz. organic steelcut oatmeal (150 cal)

small banana ( 60 cal)

A.M. Snack-

whey protein shake, 1/4 cup pasturized egg whites (155 cal)


Turkey sandwich- 3 oz turkey, 1 oz. bries, 1 tbls. apple chutney, Ezekial bread (355 cal)

whole wheat orzo salad, craisons, green onions, liced almonds, EVOO, 0% Greek yogurt (155 cal)

P.M. Snack-

apple, sliced added to below (67 cal)

low-carb, whole wheat tortilla, 1 tbls. organic almond butter (190 cal)


clean chicken pot pie (415 cal)

salad with fat free feta, yellow cherries, evoo, balsamic, romaine (130 cal)


2 oz. dark chocolate with almonds (110 cal)


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