11/15/12- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 12. November 2012 18:48
Many people’s lives are so packed with activities; it is really hard to take the time to make a clean eating breakfast in the morning.  Many people skip breakfast (a really bad start to your day) or grab fast food which makes your body’s energy crash around 1p.m.).Many people love the quick, easy use of shakes in the morning.  You can add whey protein (comes in all flavors) for a clean source of protein, add fresh fruit, low fat milk, non-fat yogurt, silken tofu, or veggies to make a healthy start to your day.  F.Y.I- Add the liquids to your blender first.  Then add the fruits/veggies, and then add the protein. This keeps the powder from sticking to the bottom and slowing down your process.Homemade shakes are a cleaner, cheaper alternative than going to am juice bar.  You control the additives, and can save yourself time standing in line.  Play around with different ingredients to add, or go online for ideas.  It is a healthy tummy filling, time efficient choice for many people.                                                              
11/12 Workout Diary:

Recumbent bike- 30 min

Elliptical- 30 minutes, 2.38 miles

Strength train-

Back (home/gym)

One arm dumbbell- 12 lb

Ski jumper- 1 tube

Bent over barbell row-

Full metal Z bar with 30lb added

Ab roller(gym)

Vertical traction -50lb/60lb/60lb

Upper back-40lb

Low Row-40lb

Back row- 40lb/30lb 

11/12 Food Diary:

Breakfast-  

½ cup non-fat yogurt,

1 scoop whey protein,

¼ cup blueberries(180 cal)

A.M. Snack-

McDonald's soft serve (100cal)

1/3 cup egg,

1 cup spinach (100 cal)   

Lunch- 

2 1/4 Mahi Mahi

Salad-

1 1/2 cup mixed greens,

4 cherry tomato,

¼ green beans(60 cal)

P.M. Snack-

10 organic,

roasted almonds (no salt)(65 cal)

Activia Light,

sprinkle of granola,

2 strawberries (90 cal)

Dinner-

Minestrone soup (200 cal)

¼ stuffed portabella mushroom (90 cal)

3 glasses wine (300 cal)

Dessert-

Soft serve yogurt with strawberries (140 cal)

TOTAL CALORIES-1442

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Paula's Healthy Living

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