5/3/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 4. May 2013 04:35

As you all have seen from my past blogs, I love popcorn!  Because I follow clean eating principles ( eating non-processed foods, low salt, low sugar- yes, I know it’s a problem for me, high fiber, high protein, whole grains, lots of vegetables and lots of water; eating 3 smaller meals, and 2-3 snacks per day). And make my own popcorn because processed, pre-packaged popcorn is very high in salt and preservatives (who knows how long it has to live on a shelf), and often times fat.  Theatre popcorn on average has a whopping 1200 calories per small container.

Monday 5/01/10- Workout:

stationary bike- 30 minute

strength training- rapid activation weight train- trainer 3 sets X 10

spinning bike program at gym

dumbbell sep-ups (high bench) 5 lb

dumbbell front squats- 15 lb

back squats- E-Z bar + 15 lb each side

lying leg curls -small dumbbell secured between lower legs- 8 lb

dumbbell lunges onto 7" step -10 lb

stiff leg dead lift- E-Z bar + 15 lb on each side

leg extention- 50 lb

leg curl- 50 lb

hip adduction- 70 lb

 back hyperextention

butt blaster- 55 lb 

 Monday 5/01/10- Food Diary:

Breakfast-

1/2 cup egg whites (50 cal.)

whole wheat toast (80 cal.)

1 cup organic spinach, 2 cherry tomatoes, 4 asparagus ( 25 cal)

A.M. Snack-

greek yogurt  (90 cal.)

1/8 cup bluberries (15 cal)

Lunch-

1.5 oz crab, 1 oz. shrimp (71)

salad- 2 cups raw spinach, 2 stalks asparagus, 1/2 yellow sweet pepper,1/ 2 cup green beans, 1 oz fat free feta (68 cal.)

P.M. snack-

homemade popcorn ( 90 cal.)

3/4 cup high fiber cereal, 6 organic roasted, no salt added almonds (140 cal)

Dinner-

3.5 oz chicken (165 cal )

1/4 cup mashed potato (120cal.)

2/3 cup brussel sprouts/balsamic vinegar ( 55 cal.)

1 tomato (26 cal)

Dessert-

small apple (47 cal)

1 tbls non fat carmel (90 cal)

grapefruit (40 cal)

TOTAL CALORIES- 1239

A recent study conducted at the University of Scranton, found that popcorn contains up to six times the amounts of antioxidants called polyphenols than fruits and vegetables.  So, consider popcorn as a healthy grain and try my homemade recipe * to cut costs, and keep the health factor high!

*Take a new brown paper lunch bag (sold where they have plastic wrap and zip lock bags), buy bulk container of popcorn (I use Jiffy from Costco- but if you can find organic, that would be healthier), put 2 fistfuls of popcorn into the bag.  You don’t need to add oil.  It will pop just fine without it.  Roll the bag over 2-3 times and lay the bag on its side in a microwave.  Adjust the time cooked according to the power of your microwave.  Don’t walk out of the room.  [Once I accidently added an extra 0 to the time used, and burned the popcorn to smoking level.  It took me 3 weeks to get that smell out of there].  I cook mine for 2 minutes.  Let sit for a minute so you don’t burn yourself when you open.  I spray mine with liquid, I Can’t Believe It’s Not Butter, and a sprinkle of salt.  You can add Cajun spices, cinnamon, parmesan or any other flavors you like.

Making it at home allows YOU to control the flavor, the cost, and the fat/salt content.  Enjoy it anytime.  I often transfer my batch to a gallon zip lock, and take it on the run for snack!  YUM.

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Paula's Healthy Living

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