7/15/12 -Paula's Eating/Excercise Journal:Wednesday

by Paula (Clean Eating Expert) 16. July 2012 05:39

Summertime gets so busy and there are so many weddings, pool parties and family gatherings to attend, we all want to look our best.  How can you continue to see results from your workouts? 1.  Make sure you never plateau with your progress, by continuing to mix up your weightlifting/cardio routines ( wrote about changing reps on 7/ 6    blog.  2. Remember when your weight training, don't rest for long periods of time in between sets. When you have more rest time, it  allows your heart rate to fall and doesn't keep your metabolism burning calories.   3. Don't eat empty carbs ( white bread, white rice, muffins/cakes, white bagels) that cover over those strong muscles you're creating.  4.  Eat 5 to 6 meals a day ( a.m. and p.m. snacks are smaller, but still packed with protein and nutrients like roasted or raw unsalted almonds, or low fat cottage cheese with berries, or an apple with almond butter)[See tomorrows blog for more details].

Wednesday 7/15 Workout:

Walk outside- 25 minutes, 3.2 miles( kids are doing a summer camp, so outside I go :) )

Strength Train- arms ( Home)

Standing barbell curl on Bosu-15lb

Bent over tricep kickback- 10lb.

3 way bicep- 26lb. bar

Lying overhead dumbbell press 15lb/12lb./12lb.

Cable concentrated curl- 2 tubes hooked under door frame

Standing tricep extension- 20lb.

Tricep pushdown- 2 tubes hooked over door frame

Seated concentrated curl- 20lb.

Wednesday 7/15 Food Diary:

Breakfast-

Whole wheat toast- 1 tbls no sugar added strawberry jam (100 cal.)

1/3 cups egg whites/1/2 cup cooked zucchini, onions/1 cup raw spinach- (160 cal.)

A.M. Snack-

One Source Nutrition Protein shake- strawberry( 14 grams of protein. Made with 98% lactose-free milk product. Contains all essential amino acids occurring naturally in milk that help in growth and repair of tissue, muscles and bones.  And its yummy- My kids LOVE IT! ( 260 cal.)

apple (67 cal.)

Lunch-

4 oz grilled shrimp ( 109 cal.)

Salad- 2 cups raw spinach, 4 asparagus, 6 cherry tomatoes, 1/2 cup green beans, 1/3 cup beets (80 cal.)

P.M. Snack-

Grapefruit, peeled ( 40 cal.)

12 almonds- roasted ( 100 cal.)

Dinner-

4 3/4 oz Tuna steak- Ahi **(177 cal.)

wasabi dip (15 cal.)

1 cup brussel sprouts ( 60 cal.)

1/2 cup Whole wheat spaghetti ( drizzled with Extra Virgin Olive oil, fresh basil, and shaved Parmesan ( 150cal.)

2 Dim Sum (120 cal.)

popcorn ( homemade) ( 90 cal.)

TOTAL CALORIES- 1320

**

Recipe for Seared Ahi Tuna Steak with Wasabi Sauce(as seen in Oxygen Magazine, May 2009)

Makes 4 servings  190 calories

1 lb. Ahi Tuna steak

3 tbls. Olive Oil ( I use EVOO because thats what I like)

salt/pepper ( to taste)

2 tbls. roasted sesame seeds

1/2 cup Greek yogurt or low fat vanilla yogurt ( thats what is in my fridge)

1 tsp wasabi paste ( find in oriental aisle at any grocery)

2 tsp rice wine vinegar

Rub tuna with 2 tbls. oil.  Sprinkle w/ salt/pepper.  Roll tuna in roasted seeds.  Heat remaining oil in pan over medium/high heat.  When hot, pan sear tuna, 2 minutes on each side. Fish should be red in the middle. Let sit for 2 minutes.  Slice about 1/8 inch thick. Mix wasabi, yogurt and vinegar.  Drizzle over fish, add as dipping sauce on the side.

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Paula's Healthy Living

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