09/06/15- Paula's Eating/Exercise Journal- Tuesday

by Paula (Clean Eating Expert) 7. September 2014 20:19

Going out to get ice cream or fro-yo at a store is a fun special treat with your family, but some choices are better than others.

Basic frozen yogurt typically runs 150 calories for 6 oz.  That’s not bad for a frozen treat.  Now the direction the calories go in are affected by what you top it with. Fresh berries are healthy; candy crumbles and sugary syrups turn it into a calorie explosion.  Choose wisely.

Try creating your own clean eating treats at home for a special treat alternative.  Freeze fresh squeeze juice into ice cube trays, then you can slightly blend quarky combinations such as green tea/blackberry or lemon/thyme.  Your imagination is the only limit!

Freeze grapes, strawberries or blackberries, but be careful of the choking hazard.

Coat one length side in a high quality, high percentage coca chocolate.  Sprinkle with sliced, roasted almonds to add some healthy fat and protein to your treat.

Layer 0% Greek yogurt and berries, or fruit puree, in a glass.  Sprinkle the top or layer with Kashi Go Lean.  It has similar texture to granola but is lower in fat and calories, and is high in protein.  Put in a long, pretty glass, and you have a tasty treat.

Treats in moderation are an important way to keep your clean eating plan  on track without binging.  Making your own, allows you to control the ingredients and the calories.     

 Tuesday 08/22/11 Workout Diary-

strength train- triceps

lying overhead dumbbell press- 12 lb

oblique crunch on a stability ball (20 reps)

one arm overhead dumbbell extension- seated 20 lb

prisoner squat

one arm overhead triceps extension- 12 lb

single arm triceps kickback- 10 lb

dumbbell crunch on stability ball- 5 lb

 Tuesday 08/22/11 Food Diary:

Breakfast-

Organic steel cut oats (150 cal)

1 small banana (90 cal)

1 cup egg whites (120 cal)

A.M. Snack

1/2 cup non fat cottage cheese, sprinkle of cinnamon and Splenda (80 cal)

Protein shake with 1/2 cup pasturized egg whites ( 210 cal)

Lunch-

4 oz organic chicken( 187 cal)

salad- 10 oz mixed greens: organic spinach, 1/4 cup garbanzo beans,  broccoli,  beets, 2 tbls edamame(thawed),+ 1 tbls sunflower seeds (110 cal)


P.M. Snack-

whole wheat tortilla,  mango salsa, 1 tbls garlic hummus (260 cal)

Dinner-

6 oz Salmon (230 cal)

1 cup steamed broccoli, squirt of lemon (26 cal)

1/2 cup brown rice/carrots/ onions /garlic (160 cal)

9pm food-

1/2 cup fresh strawberries with dark chocolate syrup drizzled, non- fat whip topping (120 cal)

TOTAL CALORIES:1753

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Paula's Healthy Living

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