Tag Archives: food diary

Start a Food Diary in the New Year!

Using a workout and food diary and a food scale are two tools that can help you achieve your body-shape goals. The start of the New Year is the perfect time to pick up good, healthy living habits.  Start your food diary and track what you’re taking into your body and your exercise routines.

A workout and food diary helps you honestly understand how consistently you are working out, and with what level of effort.  Using a heart rate monitor will help you gauge and record your calorie burn during whatever exercise program you choose.  I often use it to challenge myself during a particular class to measure when I burn more calories.  I then mark what the type of exercise I performed and how I was feeling if that applies.  I can also use my diary for seeing my strength progress over a period of months. Continue reading

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Sarcopenia: What Is It and How do I Stop It?!

Sarcopenia is the medical term for age-related muscle loss.  It happens to different degrees to all of us.  The critical aspect is that there are things that we can do to delay that consequence. 

Studies have shown that we lose ½ to 1 percent of our lean muscle mass each year, beginning mostly in our 30’s. With every decade that we age, the muscle strength declines 12 to 15 percent.  If you don’t eat healthy, you don’t stay active (even regularly doing weight training and cardio), and even those who drop large amounts of weight suffer from more muscle loss.  Sometimes people suffer from sarcopenia due to disease or environmental conditions as well as the change in testosterone and estrogen (the hormones that help maintain muscle mass) which decrease with age*. Continue reading

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Successful Weight Loss Requires A Plan of Action

Weight loss is a challenge no matter what time of year it is, but there are tips to use that will help you stay on track. Make a plan of action following these tips and you’ll see success!

Use a diary (free printout in this link) to track your food and exercise output.  You can use nutrition books or apps to help you track calories if you feel that doing so will help keep you accountable.  I use a digital food scale to help me store pre-weighted bags of protein and complex carbs such as quinoa, farrow, sweet potatoes and brown rice.  This helps me put together a quick lunch or dinner. Continue reading

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Importance of Keeping a Food Diary (Free Printout)

(photo: webmd.com)

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 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!!!!!  Here is a sheet you can print out to help get you started

food-journal

 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- 15 lb

 Food Diary:

Breakfast-

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)

Lunch-

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)

Dinner-

1 lamb shank – 4 oz (245 cal)

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

8 asparagus (40 cal)

Dessert-

2 oz dark chocolate over grilled pineapple (160 cal)

TOTAL: 1803

 

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Using a workout and eating diary can help you reach your body shape goals/ Paula’s Healthy Living

Using a workout and food diary and a food scale are two tools that can help you achieve your body-shape goals.

A workout and food diary helps you honestly understand how consistently you are working out, and with what level of effort.  Using a heart rate monitor will help you gauge and record your calorie burn during whatever exercise program you choose.  I often use it to challenge myself during a particular class to measure when I burn more calories.  I then mark what the type of exercise I performed and how I was feeling if that applies.  I can also use my diary for seeing my strength progress over a period of months.

Continue reading

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Walking + Food Diary

 

Walking can reduce your risk of heart disease, improves blood sugar and blood pressure, strengthens bones, help with weight loss, helps keep your brain sharp and helps relieve stress. The key to success in all of those areas is to keep the work effort strong, focused and steady. You can do this by:

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