10/20/12 - Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 21. October 2012 08:00
Learn to love whey!  Whey protein powder that is.  It's a versatile source of clean protein that can be used at breakfast, snack or dessert!
When picking a good protein shake product, read the label.  Make sure that it's not filled with sugar ( which can turn it into a candy bar substitute instead of a healthy protein),  or super high in calories because its full of fillers.  I find that I digest whey better than some other bases they make protein shakes out of.
Mix fresh or frozen berries in with your protein shake.  I mix with water in a shaker with a tight lid, and drink at the gym after workout (also works great and is very portable for the office).  Some advice from experience...put water in first, then pour in pre-measured powder from a ziplock.  Otherwise, it becomes like cement in the bottom of the cup!
My own personal concoction call breakfast pudding.  It is made of 1 scoop protein powder, mixed to the right consistency with water ( thicker than soup), add 1/2 cup non-fat vanilla yogurt, 1/4 cup non-fat cottage cheese, and 1/4 cup blueberries.  It's a protein powerhouse.
A good dessert option is to make a thick consistency mix of protein powder and water ( I've seen it made with liquid egg whites that are pasteurized- but that gives me the willies), and put into a freezer popsicle mold to make healthy popsicles for dessert or anytime.
                                                         Tuesday- 10/20 Workout Diary:
                                                            
                                                             Treadmill- 2.11 miles, 30 minutes
                                                                      Strength train- triceps
           Lying triceps extension- 26 lb
      Barbell extension- 26 lb bar
       One arm overhead triceps extension- 1 band
Triceps pushdown- 2 tubes
Single arm extension- 8 lb

Tuesday- 10/20 Food Diary:

Breakfast-

1 scoop whey protein(90 cal)

1 apple ( 75)

A.M. Snack-

1 apple(70 cal)

3/4 egg whites, 1 cup spinach(100 cal)

Lunch- 

3  oz. Tuna steak(156 cal)

8 asparagus spears(26 cal.)

1/2 cup quieno ( 145 cal)

P.m. Snack-

1 apple ( 75 cal)

5 dry roasted, organic, no salt almonds (55 cal)

Dinner- 

4 oz Orange Roughy( 100 cal) 

1/2 cup non fat cottage cheese, 1/4 cup non fat yogurt ( 105)

8 asparagus spears (26 cal)

Dessert-

6 egg whites (100 cal)

TOTAL CALORIES-1205

Tags: , , ,

Paula's Healthy Living

Comments are closed


Copyright © 2004-2017 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