04/13/15- Paula's Healthy Living Eating/Exercise Journal; Tuesday

by Paula (Clean Eating Expert) 11. April 2015 16:41

 You can find mixed information as to whether you eat before you work out in the morning or evenings and when to utilize whey protein to receive all the muscle building benefits after a workout.

The former theory was to get in your early morning cardio or weight training on an empty stomach to utilize more fat burning.  Now, the nutrition gurus have reversed that opinion and now believe that your body uses the entire vitamin and nutrients while you’re sleeping so you need to re-fuel your energy source before you ask your body to work to its full potential.  Try an 8 oz. glass of low or non-fat chocolate milk (use Ovaltine that has low sugar and vitamins and nutrients) with ½ scoop whey protein, or 6 oz. non-fat Greek yogurt with a cup of berries and ½ cup of high protein, or high fiber cereal.  Three egg whites with spinach, onions and cherry tomatoes with a piece of Ezekiel toast is one of my favorites. 

If your workout is in the evening (or what I give my son after an evening soccer practice) try a why protein  shake with a tablespoon if reduced-fat natural peanut or almond butter, 5 oz. of skim milk, ½ banana, and 1 ¼ cup non-fat cottage cheese or 0% Greek yogurt (blended with ice cubes to desired thickness).

Eating a lean protein source helps provide post-workout nutrition which is critical to muscle growth and repair without overfilling your stomach close to bedtime.

 

Tuesday 04/10/12 Workout:

Pure Barre Class- 55 minutes

Exercise DVD-  Arms/Ab

Tuesday 04/10/12 Food Diary:

Breakfast-

Apple(67 cal)

1 cup egg whites (120 cal)

Whole wheat, low-fat waffle, 2 tbls organic almond butter (210 cal)

A.M. Snack-

Protein shake, 3/4 cup pasturized egg whites (220 cal.)

Lunch-

5 oz. Tilapia ( 90 cal.)

salad-8 oz: raw spinach, cherry tomatoes,sweet orange pepper, plus1/8 garbanzo beans (120 cal.)

3 oz sweet pea pods (155 cal)

3 oz quinoa ( 150 cal)

P.M. Snack-

1 cup cottage cheese, sprinkled with cinnamon, home roasted no-salt walnuts(190 cal.)

Dinner-

4 oz tilapia,dipped in low-fat buttermilk, breaded lightly in coconut, pan seared with butter Pam ( 215 cal.)

1 cup brocolli, splashed with lemon ( 40 cal.)

large half of acorn squash with Waldon Farms calorie free, no sugar brakfast syrup (170 cal.)

 

TOTAL CALORIES- 1747

 

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Paula's Healthy Living

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