07/08/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 9. July 2014 09:42

Two tips for a well-rounded strength training program: evaluate your plan to make sure you touch on all the different body parts, even the ones you may not enjoy training (for me it’s my shoulders), and follow up your training with protein.

Make an appointment with a respected, knowledgeable trainer to go over your workout plan (like you would meet with a nutritionist for tips on your food plan). They may provide you with some insight into areas you need to add focus on, and help keep your plan fresh. This prevents a workout plateau.

Studies have proven that pairing exercise with post-exercise protein drinks can help promote muscle growth . According to Oxygen magazine, May 2011, “subjects who drank a protein supplement after cardio and resistance training had a greater increase in inner-muscular protein than those who drank protein but didn’t exercise.” Drink the shake within the hour after exercise and compare ingredient lists of your chosen protein powder. Look for whey protein with low sugar and high protein.  The purpose should be promoting muscle development, not a liquid candy bar.

Tip of the Day:

Switch to ordinary coffee.  Cofffee houses make huge profits by selling you fancy additives for your coffee.  It makes the drink more expensive and adds bulge to your waist.  Try a flavored coffee such as hazelnut or dark roast if you think regular coffee tastes too bland.  Eventually, you will re-gain your taste buds, and more than a few $'s in your wallet for the quality coffee flavor.  Just to really push the envelope, try hot green tea.  There are proven studies about the benefits of green tea.  How the polyphenols and catechins in green tea can improve your health.  Give it a try!

07/08/11- Friday Exercise Diary:

Kenpo DVD- 55 minutes

ab DVD- 15 minutes

 07/08/11-Friday Food Diary:

7:00-1 cup egg whites, handful of organic spinach (120 cal)

2 pieces Bread (whole wheat, I'm using Ezekial bread) (160 cal)

11 a.m.- protein shake, 1/2 cup pasturized egg whites (190 cal)

2 p.m.-3 oz. Beef- I use Bison meat( sirloin brioled and trimmed) (176 cal)

8oz mixed greens ( organic spinach, spring mix, sweet red pepper, asparagus, brocolli slaw, cherry tomato (88 cal)

3 oz sweet potatoes ( baked)

6 p.m.- 4 oz Chillean Sea Bass (220 cal)

1 ear corn, roasted (90 cal)

8 oz cauliflower ( steamed) (74 cal)

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

8 p.m.- 3 oz chicken breast ( roasted)

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

3 oz quinoa or brown rice (150 cal)

1 Dove sugar free peppermint pattie (40 cal)

TOTAL CALORIES- 1722

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Paula's Healthy Living

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