04/04/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 5. April 2014 07:10

Protein- Part 2:

Keeping and building muscle is a goal for many who are active fitness enthusiasts. It also seems to be imperative for muscle growth that the protein be high in the amino acid Leucine. Douglas Paddon-Jones of the University of Texas Medical Branch explains that “the rapid change in the concentrations of the amino acids in the blood after a meal serves as a signal to turn on the metabolic pathways that lead to the synthesis of new protein.”

It is imperative to find a quality source of protein that fits into your caloric budget.

For a 4 oz. cooked portion…

Chicken- 170 calories, 35g protein

Pork- 270 calories, 30g protein

Beef- 330 calories, 30g protein

Fish/Shellfish- 130 calories, 26g protein

Canned Tuna, drained- 60 calories, 14g protein

Monday 04/04/11 - Workout Diary:

P90X- back/biceps/chest- 60 minutes

pilaties reformer class- 55 minutes

    Monday 04/04/11- Food Diary:

Breakfast-

organic steel cut oatmeal (150 cal)

1 large banana, 1/4 cup blackberries (130 cal)

A.M. Snack-

protein shake with 1/2 cup pasturized egg whites (190 cal)

Lunch-

salad - 5 oz orange Roughy , 1 1/2 cup spinach, 1/2 cup steamed broccoli/cauliflower,1 tbls edamame, 1 tbls sunflower seed, 4 cherry tomato (205 cal)

P.M. Snack

wild rice salad (homemade)*( 240 cal)

Dinner-

6 oz pork chops with spicy peach salsa ( 300 cal)

1 cup cooked wild rice ( 140 cal)

cucumber/tomato salad ( 27 cal)

Dessert-

1 cup 0% Greek yogurt, 1/4 cup Kashi Go Lean cereal (160 cal)

TOTAL CALORIES- 1543

* 1/2 cup wild rice, 1/8 cup red and yellow sweet pepper (each), 1 tbls rosemary flavored olive oil, 1 tsp aged balsamic vinegar, 1 tsp craisons

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Paula's Healthy Living

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