3/16/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 17. March 2013 09:00

The benefits to consumers of nutritional information on the back of food packaging, has really improved in the last 20 years.  But, as is true for any consumer product, you really have to read this info carefully.  Compare and contrast ingredients and nutritional benefits of it, when looking at protein powders.

 

Some protein powders are the sugar/calorie/salt content of a candy bar.  First thing for you to figure out is why you’re using a protein powder.  Is it for protein delivery?  Meal replacement? If the reason is for protein, find one that is largely protein and no too much fat and carbs (most deliver 20-25 grams per scoop of protein mix).  If using it for meal replacement, add some frozen berries, ground flaxseed, flaxseed oil or fish oil for a healthy fat.

 

Be sure to be mindful of where the ‘marker’ for serving size is on the scooper.  I realized recently that I thought “a scoop” was the plastic cup that came in the container.  But there was a faint line on that scoop half way up that marked the 1 serving mark.  I had been filling it up to level with the top, and had been using double the serving size!

 Bottom line=buyer beware!

 

3/16/10- Workout :

The Wave machine - 30 minutes

Strength train- trainer, legs/back/chest

good morning- 20 lb bar

weighted lunges-20 lb

stability ball prone knee tuck

front deltoid- 10lb

leg press-(20 reps)- 45lb

shoulder raise-30 lb

cable chest press- 50 lb

cross chest straight arm shoulder raise- 10 lb

lying cable biceps curl- 40 lb

side to side ball bounce- 7lb ball

3/16/10 Food Diary:

Breakfast-

whole wheat toast, 1 tbls no sugar added jam (80 cal)

1 cup egg whites, 1 cup spinach(110 cal)

A.M. Snack-

brussel sprouts(40 cal)

1/4 red sweet pepper (8 cal)

1/3 cup blueberries, 1/4 cup non fat vanilla yogurt, dusting of Cheerios(71 cal)

Lunch- 

3 oz. salmon (180 cal)

Salad- 2 cup mixed greens, 1 yellow sweet pepper, sprinkle sunflower seeds, 2 tbls fat free feta  (98 cal.)

P.M. snack-

1 grapefruit (57 cal)

apple, 4 no salt organic almonds(74 cal)

Dinner-  restaurant- Ruby Tuesdays

2.5 oz  grilled shrimp (sauté' in butter flavored Pam)(150 cal)

1 wine (100 cal)

salad bar (100 cal) - used low calorie balsamic vinaigrette

Dessert-

Homemade popcorn(90 cal)

weight watchers ice cream bar (130 cal) 

TOTAL CALORIES: 1202

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Paula's Healthy Living

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