10/20/12 - Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 21. October 2012 08:00
Learn to love whey!  Whey protein powder that is.  It's a versatile source of clean protein that can be used at breakfast, snack or dessert!
When picking a good protein shake product, read the label.  Make sure that it's not filled with sugar ( which can turn it into a candy bar substitute instead of a healthy protein),  or super high in calories because its full of fillers.  I find that I digest whey better than some other bases they make protein shakes out of.
Mix fresh or frozen berries in with your protein shake.  I mix with water in a shaker with a tight lid, and drink at the gym after workout (also works great and is very portable for the office).  Some advice from experience...put water in first, then pour in pre-measured powder from a ziplock.  Otherwise, it becomes like cement in the bottom of the cup!
My own personal concoction call breakfast pudding.  It is made of 1 scoop protein powder, mixed to the right consistency with water ( thicker than soup), add 1/2 cup non-fat vanilla yogurt, 1/4 cup non-fat cottage cheese, and 1/4 cup blueberries.  It's a protein powerhouse.
A good dessert option is to make a thick consistency mix of protein powder and water ( I've seen it made with liquid egg whites that are pasteurized- but that gives me the willies), and put into a freezer popsicle mold to make healthy popsicles for dessert or anytime.
                                                         Tuesday- 10/20 Workout Diary:
                                                             Treadmill- 2.11 miles, 30 minutes
                                                                      Strength train- triceps
           Lying triceps extension- 26 lb
      Barbell extension- 26 lb bar
       One arm overhead triceps extension- 1 band
Triceps pushdown- 2 tubes
Single arm extension- 8 lb

Tuesday- 10/20 Food Diary:


1 scoop whey protein(90 cal)

1 apple ( 75)

A.M. Snack-

1 apple(70 cal)

3/4 egg whites, 1 cup spinach(100 cal)


3  oz. Tuna steak(156 cal)

8 asparagus spears(26 cal.)

1/2 cup quieno ( 145 cal)

P.m. Snack-

1 apple ( 75 cal)

5 dry roasted, organic, no salt almonds (55 cal)


4 oz Orange Roughy( 100 cal) 

1/2 cup non fat cottage cheese, 1/4 cup non fat yogurt ( 105)

8 asparagus spears (26 cal)


6 egg whites (100 cal)


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Paula's Healthy Living

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