5/8/13- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 9. May 2013 05:14

 

2 years ago I used to get up at 4a.m. every morning, get my cup of decaf coffee, and grab a Powerbar brand  protein bar.  As my metabolism changed and weight started to hold onto my frame, I cut the protein bar out.  Having moved toward a clean eating diet, I’ve become more conscious of calories vs. protein/calorie/nutrition values. 

The other day I compared nutritional values on my new favorite, greek yogurt vs. my old favorite protein bar after a workout.  WOW. 

The greek yogurt has 5.3 oz. and 0 % fat. It contains 80 calories, 0g saturated fat, o mg cholesterol,0 g fiber and 60 mg of sodium.  230 mg of potassium ( like in bananas), 6 g carbs, 6 g sugar and 15 g protein!

The protein bar label states it has, 240 calories, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 200 mg sodium, 105 mg potassium, 44 g carbs, 1 g fiber, 26 g sugars, and 9 g protein.

The greek yogurt wins, hands down on all counts other than fiber, and 1 g certainly isn’t a knockout!  15 g of protein vs. 9g of protein.  It turns the protein bar into a candybar.  Adding some blueberries to the yogurt and you’ve created a powerhouse food for recovery for your muscles!

Do the math and read labels!  It’s enlightening.

 

Saturday 5/08/10  Workout:

0

 Saturday 5/08/10 Food Diary:

 

Breakfast-

1/3 cup egg whites, 2 asparagus, 1 cup organic spinach (73 cal)

whole whet mini bagel, 1 tbls jam (130 cal)

A.M. Snack-

small 1/2 acorn squash (46 cal)

cutie tangerine (35 cal)

Lunch-

 4 oz.Orange Roughy  (90 cal)

Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato,1/8 cup butternut squash, fat free Caesar dressing (45 cal)

P.M. Snack-

12 dark chocolae covered almonds (210 cal)

assorted mixed nuts (110 cal)

Dinner-McAlisters Restaurant

3 pieces flatbread veggy pizza (200 cal)

3 oz chicken over romaine lettuce with balsamic vinegar (210 cal)

 TOTAL CALORIES- 1389

 

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Paula's Healthy Living

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