5/8/13- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 9. May 2013 05:14


2 years ago I used to get up at 4a.m. every morning, get my cup of decaf coffee, and grab a Powerbar brand  protein bar.  As my metabolism changed and weight started to hold onto my frame, I cut the protein bar out.  Having moved toward a clean eating diet, I’ve become more conscious of calories vs. protein/calorie/nutrition values. 

The other day I compared nutritional values on my new favorite, greek yogurt vs. my old favorite protein bar after a workout.  WOW. 

The greek yogurt has 5.3 oz. and 0 % fat. It contains 80 calories, 0g saturated fat, o mg cholesterol,0 g fiber and 60 mg of sodium.  230 mg of potassium ( like in bananas), 6 g carbs, 6 g sugar and 15 g protein!

The protein bar label states it has, 240 calories, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 200 mg sodium, 105 mg potassium, 44 g carbs, 1 g fiber, 26 g sugars, and 9 g protein.

The greek yogurt wins, hands down on all counts other than fiber, and 1 g certainly isn’t a knockout!  15 g of protein vs. 9g of protein.  It turns the protein bar into a candybar.  Adding some blueberries to the yogurt and you’ve created a powerhouse food for recovery for your muscles!

Do the math and read labels!  It’s enlightening.


Saturday 5/08/10  Workout:


 Saturday 5/08/10 Food Diary:



1/3 cup egg whites, 2 asparagus, 1 cup organic spinach (73 cal)

whole whet mini bagel, 1 tbls jam (130 cal)

A.M. Snack-

small 1/2 acorn squash (46 cal)

cutie tangerine (35 cal)


 4 oz.Orange Roughy  (90 cal)

Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato,1/8 cup butternut squash, fat free Caesar dressing (45 cal)

P.M. Snack-

12 dark chocolae covered almonds (210 cal)

assorted mixed nuts (110 cal)

Dinner-McAlisters Restaurant

3 pieces flatbread veggy pizza (200 cal)

3 oz chicken over romaine lettuce with balsamic vinegar (210 cal)



Tags: , , , ,

Paula's Healthy Living

Comments are closed

Copyright © 2004-2019 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions