04/16/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 17. April 2014 14:36

Salt can creep into your diet through unexpected processed foods.  Look in the nutrition label of Aunt Jemima’s Original Pancake mix.  It has more salt than Wise Potato chips!

Another place to watch is when you’re buying chicken at the grocery.  Here you are trying to make a healthy choice and grocery stores offer products that may be injected with a “saline solution” to puff them up and extend their shelf life.  Check the label for “contains a solution water, salt and sodium phosphate”.  That means they inject the chicken breasts with salt water.  This translates into higher salt intake for you, even if you don’t sprinkle any salt for taste on top.  You’ve used part of your maximum daily sodium intake of 1490 grams per day and you may not have even been aware of it!  BUYER BEWARE!

 

Saturday 4/16/11 Workout:

Recumbent Bike - 30 minutes

Strength train- back/shoulders

barbell bent-over row- E-Z bar 29lb

alternating dumbbell shoulder press- 12 lb

back row- 2 tubes

standing upright barbell row- 26lb bar

stability ball dumbbell row- 10lb

seated lateral raise- 5 lb

 Saturday 4/16/11 Food Diary:

Breakfast-

 

2 oz Organic steel cut oatmeal(187 cal)

1/4 cup blackberries, blueberries (28 cal)

A.M. Snack-

Powerbar (290 cal)

Lunch-

4.5 oz.Orange Roughy (90 cal)

Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato,1/8 cup thawed organic edamame, fat free Caesar dressing (82 cal)

P.M. Snack-

Whole wheat low-carb tortilla with apple slices and organic almond butter (210 cal)

1/2 cup baby carrots (35 cal)

Dinner-

5oz chicken, white meat, baked(250 cal)

mushrooms (30 cal)

1 cup wild rice (200 cal)

8 asparagus spears, sliced almonds( 60 cal)

Dessert:

1/2 cup blueberries, 1/4cup blackberries, 1/2 cup non fat yogurt, 1/2 cup high protein cereal (190 cal)

 

TOTAL CALORIES- 1602

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Paula's Healthy Living

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