11/15/13- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 12. November 2013 13:52

If you pick up any exercise magazine, it seems like every advertising page is about diet pills and energy bar sales. Before I began my program of clean eating, I used to eat energy bars in the early morning before I began my work out every day.  I thought I was taking in a lot of protein, and it’s healthy (it said so on the bar!).  But, be careful not to fall in to that advertising/marketing trap.  Many ‘energy bars’ have over 240 calories per bar, and 22 grams of sugar (that’s where some of that energy boost comes from). A lot of energy bars are similar in calories and sugar to a candy bar!

If you’re short on time, you’re better off with a shake.  You can throw some 0% Greek yogurt, fresh fruit, even whey protein shake mix into the blender, and go.  Or put the ingredients into the carafe the night before, pop it on the blender, and go in the morning.  Another fast alternative is cooked egg whites. I put non-stick spray into a plastic Tupperware container, sprinkle with spices, cook 2.30 minutes in the microwave and go!

Be sure to read the nutritional contents of any food you consider healthy.  Check it out (plus the ingredients list) and decide for yourself.  Don’t let a companies marketing staff tell you what you should decide.

11/11/10- Thursday Workout DIary:

walk on nature trail with a friend wearing a 12 lb weight vest- 45 minutes

Strength train- trainer

single arm cable back pull- 3 plates

cable biceps row- 2 plates

ab crunch lying on floor, legs up, holding a 12 lb weight ball

ab full extention sit up with a 12 lb weight ball

single leg squat, holding 1 tube attached to wall, squating onto a 16" box.  SUPER HARD!

standing cable chest press- 3 plates

11/11/10 - Thursday  Food Diary:


1 whole wheat wrap (100 cal)

2 tbls organic almond butter (186 cal)

1/2 banana, 1/8 cup strawberries(30 cal)

A.M. Snack-

5 whole wheat crackers, 2 tbls hummus(120 cal)


3 oz shrimp ( 90 cal)

1 cup brocolli ( 30 cal)

1/2 cup brown rice ( 140 cal)

P.M. Snack-

apple, 1 low fat string cheese(147 cal)


 4 oz tuna steak (190 cal)

1 sweet potato, sprinkle of cinnamon (180 cal) 

sauted mushrooms, garlic, onions (40 cal)


1/2 cup 0% greek yogurt with 1 1/2 tsp strawberry pancake syrup and a dollop of non fat cool whip ( 150 cal)


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Paula's Healthy Living

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