8/30/13- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 30. August 2013 11:34

Last week I received a reply from a reader about product called "mindlessproducts.com"  involving something I had written.  It was great to hear from Mary and I'd like to encourage any of you with article ideas, workout ideas, or nutrition brainstorming, to write in.  You can do that at the bottom of the blog, and it comes to me at YourCity.MD.  I'll publish the best ideas around the 500 citites that we are seen in, and the over 60,000 readers that read this and the other writer's blogs.

Also, if you manufacture a great product that can help people control their nutrition and workout issues, let me know.  Maybe you can advertise right next to where people click on the blogs so everyone can see your product!  (Just shameless promotion there...sorry)

Monday 8/30/10- Workout Diary:

stationary bike- 30 minute

strength training- back

upright single arm back pull -10 lb

seated row ( on door- 2 tubes)

bent over dumbbell row-8 lb

seated single arm back row- 1 tube


Monday 8/30/10- Food Diary:


*Egg Dish Casserole-1/2 serving  (60cal.)

whole wheat english muffin spray with I Can't Believe It's Not Butter (no calories)(100 cal.)

2 cups mixed berries, 1/2 cup non at vanilla yogurt ( 65 cal.)

A.M. Snack-

1 cup brown rice (200 cal)


3oz tuna steak ( encrusted with sesame seeds)(166)

salad- 2 cups raw spinach, 4 stalks asparagus, 30 edamame, 2 pieces broccoli, 1/4 cup snap peas (60 cal.)

P.M. snack-

2 plums( 60 cal.),

 **popcorn ( 90 cal.)


5oz salmon ( 300)

salad ( whole red pepper, yellow tomato, edamame watermelon, 1/4 cucumber, drizzled with balsamic vinegar, and a drizzle of EVOO(extra virgin olive oil)(120cal.)


Egg Dish Casserole- ( Loosely based on one I read in Oxygen Magazine)

1 cup egg whites

1/2 tsp black pepper, dash of salt

16oz fresh spinach

1/2 cup diced onions

1 1/2 cup diced cauliflower florets

1/2 diced mushrooms 1 tsp EVOO (extra virgin olive oil)

8oz non fat cottage cheese

8 oz non fat vanilla yogurt or plain greek yogurt 1/2 cup crumbled fat free feta.  could use low fat cheddar if you prefer

1tbls chopped fresh  rosemary

1/8 cup fresh asiago/or Parmesan asiago blend- to sprinkle on top

CALORIES per serving 128, total fat 2.5, makes 6 servings

Turn oven on to 350.  Coat 12 X12 glass or metal cooking container with non stick spray.  Pour in eggs, pepper and salt.  Sauté' onions, rosemary,cauliflower, mushrooms in a non stick pan with EVOO.  Add to the egg mixture. Add cottage cheese, yogurt, feta.  Stir well. Top with asiago.  Bake for 45 minutes.  Brown top under a broiler.

**. Paula's Popcorn

1 paper lunch bag 

1/2 cup raw popcorn

Put popcorn in the paper bag, and spray with butter flavored non stick spray.  Fold over top twice.  Put in microwave for approximately 2 minutes.  Open


Paula's Healthy Living

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