09/28/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 29. September 2014 22:01

 

If you want to eat a great, healthy form of protein, eat eggs!  Eggs have over six grams of protein with 70 calories and are considered a complete protein.  They are nutrient-dense because they have a good blend of vitamins and healthy fats.  Protein increases your metabolism and promotes muscle growth.

According to the Department of Agriculture recently released a report that states that eggs that you buy today, have more vitamin D and less cholesterol than eggs did in 2002 (last time the USDA studied them).  This is due to the changes that chicken farmers have made in the animals feed and living environment. 

The issue of cholesterol in eggs has changed over time.  The statistics show that eggs contain 14 % less cholesterol than shown before.

I eat egg whites every morning cooked with a variety of vegetables.  It’s quick, easy and delicious.  It’s a great clean eating start to my day!

 

 

Tuesday 09/28/11-Exercise Diary:

kick boxing DVD- 55 minutes (that time includes stretching 5 minutes before and 5 minutes after)

strength train-  25 minutes

bicepts curl- 15 lb

hammer curl- 20 lb

arnolds, 15lb

biceps curl in turn out- 1 tube

 concentrated curl- 15 lb

Tuesday 09/28/11- Eating Diary:

7 am- 1 cup egg whites, spinach, onions (130 cal)

2 oz.steel cut oatmeal,+ 1 tsp. cinnamon ( dry weight) (210 cal)

11 am- protein shake mix, 1/2 cup pasturized egg whites (160 cal)

2 p.m.- 4 oz mahi mahi (150 cal)

8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods,tomato, asparagus) (88 cal)

3 oz quinoa ( 150 cal)

1/2 tsp Uda oil- Find in refridgerator at health food stores (65 cal)

6 p.m.- 3 oz pork roast, spices (150 cal)

3 oz sweet potatoes (oven roasted in skin) (105 oz)

3 oz. brocolli/ asparagus  (60 cal)

Dessert:

homemade popcorn ( take a paper luch bag.  Put 3 handfuls of raw popcorn in.  Fold over the top.  Put into microwave for 1 minute, 55 seconds.  Wait and listen.  If popping stps, then stop the microwave.  Spray with no calorie butter spray.  I've found over time that I don't need salt, but salt to taste) (90 cal)

8 oz Greek 0% yogurt,cinnamon (90 cal)

TOTAL CALORIES-1741

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Paula's Healthy Living

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