06/18/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 19. June 2014 08:12

 

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 A shrimp boil is a fun, clean eating summer meal, and it’s really fun when you’re having guests over.  Throwing shrimp, muscles, corn and new potatoes into a pot with spices is quick and healthy.  Here are the nutritional highlights for 3 ounces of some of my favorite seafood that can be used when entertaining friends:

Shrimp- 90 calories, 17 grams of protein

Oysters- 57  calories, and more than 250% of your daily zinc levels

Crab- 73 calories, 127% of your daily B12

Lobster- 135 calories, with 50% of your recommended selenium http://www.cincinnati.md/articlepage_cn.aspx?cn-documentid=652914&query=what is selenium&s=1&cat=con

Clams- 63 calories, 66% of your daily iron requirements

Scallops-75 calories, adding 27% of your selenium intake

Mussels- 73 calories, with 170% of your daily B12 recommendations

If you read my blog regularly, you know that I love seafood!  It doesn’t weight you down, and it’s quick to fix.  Enjoy!

 

Saturday 06/18/11 - Workout Diary:

Sprint run on the street- 40 minutes

 

 

 

strength train-shoulders/biceps- 3 sets, 30 seconds each set

seated shoulder raise- 12lb

straight arm raises- 8 lb

biceps curl- 12 lb

woodchop- 8lb ball

biceps curl- 1 tube

low cable biceps row- 1 tube

ab roller

Saturday 06/18/11- Food Diary:

Breakfast-

2 oz. organic steel cut oatmeal (150 cal)

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

A.M. Snack-

15 almonds (120 cal)

grapefruit (40 cal)

Lunch-

salad - 4 oz orange Roughy , 1 1/2 cup spinach, 1/2 cup steamed broccoli/cauliflower,1 tbls edamame, 1 tbls sunflower seed, 4 cherry tomato (172 cal)

P.M. Snack-

protein shake ( 150 cal)

homemade popcorn ( 90 cal)

Dinner-

2 glasses red wine ( 200 cal)

4 oz pork chops with spicy peach salsa( 250 cal)

1 cup cooked wild rice ( 140 cal)

grilled zuchinni, onions, yellow squash, portabello mushrooms-marinated in rosemary olive oil, garlic (149 cal)

cucumber/tomato salad ( 27 cal)

Dessert-

1/2 cup high protein cereal, 1/2 cup non fat cottage cheese, sprinkle of cinnamon(120 cal)

TOTAL CALORIES- 1732

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Paula's Healthy Living

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