05/15/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 13. May 2014 06:41

 

There are some substitutions that can be made when you are baking to keep the calories reduced from the original recipe.

-If a recipe calls for heavy cream, use an equal amount of evaporated milk

-If it calls for a whole egg, use the equivalent amount of egg beaters (ratio is given on the packaging), or use 1 cup unsweetened applesauce

-1/2 cup butter can be substituted with 1 mashed banana

-All-purpose flour can be changed to ½ or 1/3 cup protein powder (we do this with pancakes).  You can also experiment with whole wheat flour, or almond meal…this requires a bit more trial and error

-sour cream can be exchanged with 0% Greek yogurt.

-experiment with agave nectar instead of sugar.

There are ways to ‘lighten up baking and other recipes as well.  Send your ideas in and we can post them.

 

Thursday 05/12/11 Workout Diary-

 

strength train- gym- legs

leg press-100lb

rotary calf- 20 lb

leg curl- 30 lb

leg extention- 10lb

adductor- 30l

abductor- 30 lb

05/12/11- Thursday Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

1 p.m.- lunch with a friend

sushi with brown rice, tuna, wasabi, ginger, low-salt soy

seaweed salad

6 p.m.- 3 oz turkey breast (149 cal)

3 oz potatoes ( boiled in skin) (64 oz)

8 oz green vegetables ( raw or steamed ) (88 cal)

8 p.m.-3 oz. Halibut (broiled) (145 cal)

3 oz beans, Lima (frozen) (104 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

TOTAL CALORIES: cant say exactly

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Paula's Healthy Living

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