03/23/15- Paula's Eating/Exercise Journal : Wednesday

by Paula (Clean Eating Expert) 24. March 2014 15:05



 Wednesday 03/23/11-Exercise Diary:


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

Wednesday 03/23/11- Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz.steel cut oatmeal,+ 1 tsp. cinnamon ( dry weight) (241 cal)

11 am- protein shake (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 chicken, roasted, no skin/salt, spices (150 cal)

3 oz  sweet potatoes (oven  roasted in skin) (64 oz)

 8 oz green vegetables ( raw or steamed ) asparagus, brocolli, green beans, brocolli slaw (88 cal)

8 p.m.-6 oz. shrimp (pan seared) (145 cal)

3 oz beans, lima beans (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

1 Dove peppermint pattie (40 cal)

Here is a recipe for no-bake oatmeal protein bars from the December issue  of 2010 Oxygen Magazine:

2 cups quick cooking oats

½ cup natural peanut butter ( I used almond butter)

4 scoops protein powder (I used vanilla)

1 tbls ground flaxseed

½ cup water

1.      Knead all ingredients in a large bowl.

2.      Line square baking pan using a spatula.

3.      Freeze for 30 minutes

4.      Remove from freezer.  Cut into bars.

230 calories, 10g total fats, 2g saturated fats, 20mg sodium, 21g total carbohydrates, 4g fiber, 15g protein, 2mg iron.


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Paula's Healthy Living

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