07/31/15- Paula's Healthy Living Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 1. August 2015 19:09

Could success in finding joy in life be as easy as finding your mantra?!

According to Mark Fenske, PHD.,  a neuroscientist in Canada, it is.  “Focusing on a mantra can reduce activity in brain structures associated with negative emotion, which in turn affects your autonomic nervous system” (Fitness Magazine, March 2011).  He claims it can slow your heart rate and reduce your stress response. 

Mantra’s can be something powerful that you’ve read that impacts or motivates you, or a phrase that is in your own words.  The first one you create may not be the one that is most effective for you.  Try to determine the purpose of the mantra.  Is it to boost your self-esteem?  Keep you focused?  Help you to find patience for your children, or better your work productivity?

Do you want a rhyming phrase?  A short song?  A powerful phrase?  Just make sure that there are no negative words such as ‘not’ or ‘never’.

Think of how success.  “Just Do It” has been very successful for Nike and many people are motivated by that phrase.  Find what works for you, and if it ceases to be effective for you, update it! 

Some phrases that I came up with are:

-My best health is attainable

-My ideal weight gives me energy and focus

-Doing your best is always good enough

-I’m powerful, wise and patient

-God made me special, and he loves me very much (from my children’s DVD movie)


07/31/12- Workout Diary: Tuesday

Strength Training- Biceps/shoulders

*Well trained shoulders balance your look in a summer shirt, and creates strength for your upper and lower quadrants (back, arms and neck)

3 way biceps curl- 26lb bar

biceps curl in plie- 12 lb

hammer curl- 12 lb

seated concentrated curl- 12 lb

shoulder raise on stability ball-12 lb

plie shoulder push-8lb

standing dumbbell hammer curl- 8lb



07/31/12 Food Diary: Tuesday




Whey protein shake (150 cal)


1 cup egg whites, spinach, mushrooms, 1 tbls. chia seeds (155 cal)


whole wheat, thin bagel, 1 tbls organic almond butter (210 cal)


A.M. Snack-


peach (64 cal)




small low- carb, whole wheat tortilla- use ingredients for a wrap (88 cal)


1/2 cup rinsed black beans (190 cal)


2 0z. albacore canned tuna, in oil packed, drained (90 cal)




1 glass Merlot (100 cal)


5 oz Halibut,brocolli slaw,  steamed in parchment paper, in 400 degree oven with tarragon vinegar drizzled before cooking (190 cal)


1/2 cup baked butternut squash, Waldon Farms Maple syrup, 1/2 tsp EVOO- 400 degree oven, 15 minutes (211 cal)


1/2 cup whole wheat penne, shitake mushrooms, cream sauce made with 0% Greek yogurt, garlic, 1/2 teaspoon no-salt butter (260 cal)




4 oz non-fat frozen yogurt, fresh blackberries (140 cal)



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Paula's Healthy Living

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