08/03/15- Paula's Eating/Exercise Journal- Wednesday

by Paula (Clean Eating Expert) 4. August 2014 12:53

 

 

 

In the workout world there is a nutrition theory that is called ORAC.  This is short for Oxygen Radical Absorbance Capacity which means that is a measure of a food’s potential to help your body fight against free-radicals.  (insert-free radicals).  An extended list was posted in the March issue of Oxygen Magazine.

 

High ORAC Foods:

 

Cranberries- 9090

 

Red Kidney Beans-8606

 

Prunes-8059

 

Lentils-7282

 

Rasberries-5065

 

Brocolli-3083

 

Sweet Potato-2115

 

Peach-1922

 

Raw Spinach-1513

 

 

 

Wednesday 08/03/11- Workout Diary:

Strength Train with trainer- 55 minutes

10 reps, 4 sets each 2 exercises

deep squats with barbells- 20lb barbells

cable biceps row- 3 plates

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straight leg dead lift- 45 lb bar

arnolds- 12lb dumbbell (singles, with reverse lunge)

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front delt cable raises with cable- 3 plates

one legged single squats on 24" box

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standing triceps extention- 2 plates

pull through with butt squeeze- 5 plates

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cable standing shoulder press- 2 plates

lat pull down with rear delt-2 plates

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single arm lying chest fly on the stability ball- 2 plates

cable rear leg raise- 4 plates

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ab scissors-25 extentions

hip raises (straight up)

 Wednesday 08/03/11 - Food Diary:

 Breakfast-

1 cup egg whites, with spinach (125 cal.)

2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non fat cottage cheese (160 cal.)

1/2 cup of bluberries(30 cal.)

Lunch-

lo-carb wrap with 1/2 cuporganic black beans (washed), 0 % Greek yogurt, mango salsa, 1 oz turkey, asparagus - (300 cal.)

1 whole sweet potato (100 cal.)

P.M. Snack-

1/2 apple( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)

Dinner-

5 oz Marintaed flank steak ( low sodium tariake )(210 cal.)

1/2 cup spagetti squash, tomato, mushrooms,scallion, garlic, rosemary flavored EVOO ( 90 cal.)

1/2 cup quieno with peas ( 175 cal.)

Dessert-

1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)

Homemade popcorn ( 90 cal)

TOTAL CALORIES- 1755

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Paula's Healthy Living

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