10/05/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 6. October 2014 05:28


There are staple items for your eating plan that are often referred to as super-foods. These should be added when possible to your daily menu because of their exceptional nutritional value. The list can vary slightly ( due to who is writing it) but here is my list.

1. Greek Yogurt- It's packed with muscle building protein and fewer carbs than regular yogurt. It contains casein, which is a slow digesting protein. Being slow digesting, helps you feel full longer. Some people don't prefer the texture, but stick with it. In the end, you'll find you prefer it.

2. Green Tea- Studies have found that the antioxidants in green tea ( if you drink 2- 3 cups per day) help reduce belly fat).

3. Garlic- I put it in veggies, quieno, and rub it on meats. Just make sure your date is eating it as well :)

4. Apples- Jam-packed with fiber, apples are nutritious and keep you feeling full.

5. Blueberries- Pound-per-pound, blueberries pack in more nutrition in such a small space, than any other fruit.

6. Tomatoes- contain lycopene, which acts as an anti-oxidant

7. Walnuts/Almonds- These nuts( and their oils) help the body with heart healthy omega 3's

Add these super-foods to your clean eating diet ( blueberries on yogurt, tomatoes, or nuts sprinkled on salads, or apples anytime), and let your body experience the rewards

Wednesday 10/05/11: Exercise Diary-

Spin class- 44 minutes= kicks my butt!

Strength train- legs/biceps (gym)

Leg extension- 20lb

walking lunges- 50 strides

biceps row- 15lb (in plie')

leg abductor-70 lb

hammer curl- 15lb with lunge

leg press- 120 lb

preacher curl- E-Z bar with 40 lb

Seated leg curl- 70 lb

low cable row- 40 lb

Wednesday 10/05/11:Food Diary-


8 oz. non-fat Greek yogurt (130 cal)

1 cup organic egg whites, 1 cup organic spinach, 2 broccoli pieces (140 cal)

2 pieces Ezekiel bread, Butter flavored spray(160 cal)

A.M. Snack-

protein shake (125 cal)

1 apple (57 cal)


3 oz roasted chicken, spices, no salt (150 cal)

8 0z salad greens- 2 cups organic spinach, 5 asparagus, 1/4 cup green beans, 1/2 red sweet pepper (88 cal)

3 oz. quinoa (120 cal)

P.M. Snack-

1 whole grain tortilla, 2 tbls organic mango salsa, 1/4 cup rinsed low-salt, organic black beans ( 277 cal)

Dinner- restaurant

1 glass Cabernet (100 cal)

4 oz. salmon (240 cal)

salad bar (brought my own Waldon Farms no-calorie dressing (210 cal)


strawberries (57 cal)

1/2 oz dark chocolate (over 70% cocoa)(90 cal)


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Paula's Healthy Living

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