11/08/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 9. November 2014 10:57


A new study in the Journal of Nutrition found that whey protein powder is better at helping you lose weight than soy protein.  They followed 90 obese patients and gave them soy, whey or a carbonated drink.   Even though they all had the same calorie count, the participants that drank whey protein lost an average of 5 pounds of body fat while reducing waist circumference.  These same results were not seen with the other two drinks.


Many people drink shakes in lieu of breakfast or lunch for convenience.  I understand that it is quick and easy, and it is always better than not eating at all, but I think it is healthier to get the protein from a shake from whole wheat low-carb toast with organic almond butter and egg whites or 0 % Greek yogurt with sliced, roasted almonds and blueberries on top.


I choose to utilize whey shakes after a hard workout to help with muscle repair, or I mix the powder in with my oatmeal for my mid-morning snack.  I also add vanilla protein powder to the pancakes that I make for my kids, to boost their protein at breakfast time (along with vanilla, cinnamon and a mashed banana).


Make sure to read the ingredient label when choosing a quality product.  On average they have 20- 23 grams of protein, but they should not have fillers and lots of sugar.  Otherwise it turns a healthy quick supplement into a liquid candy bar.



 Tuesday 11/08/11-Exercise Diary:

Strength train- Trainer

10 reps , 4 sets of each

with a medium tube belted at my waist-

-front lounge with hammer curl- 10 lb

-straight arm shoulder raise- 8 lb

-shoulder press- 10 lb

with tube around my ankle-

-overhead triceps extention- 25 lb with knee raise

-bent over rear delt fly-m 8 lb

-bent over rear row- 15 lb

with medium tube around my waist-

-side lunge with punch- 8 lb

side lateral raise- 8lb

one arm chest press on a stability ball- 20 lb

with medium tube attached to ankle-

on knee, knee to nose crunch

-tate (triceps/chest, fan dumbells from center of chest out sideways to open arm position and back) 8 lb

bridge on stability ball with hamstring leg curl

 Tuesday 11/08/11- Food Diary:


2 oz old fashioned oatmeal, cinnamon (187 cal)

1/2 cup 0% Greek yogurt, 1/4 non-fat cottage cheese, 1 scoop whey protein powder(325 cal)

A.M. Snack-

1 pear (70 cal)

7 roasted, no-salt walnuts (110 cal)

1 laughing cow cheese (60cal)


Salad- 8 oz greens- organic spinach, zucchini, snap peas, green beans (88 cal)

3 oz roasted pok (from my sons carry out dinner) (105 cal)

3 0z brown rice (105 cal)

P.M. Snack-

2 tablespoon garlic hummus (150 cal)

3 celery whole sticks (25 cal)


5 oz Mahi Mahi (100 cal)

steamed pea pods, then stauteed in rosemary EVOO, garlic, shallots, prtabello mushrooms (55 cal)

1/2 large acorn squash, roaasted, with 1 tbls Waldon Farms Maple syrup (no calories) (180 cal)


greek yogurt, 1/4 cup bluberries, sprinkle of high fiber cereal ( 120 cal)


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Paula's Healthy Living

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