by Paula (Clean Eating Expert)
12. March 2010 09:00
I have been reading about all the benefits of greek yogurt, but I really love my Dannon non-fat vanilla yogurt. But, I've taken the leap, and though it is a very different flavor and texture, it’s growing on me.
Greek yogurt is higher in protein, than typical yogurt (though I did find one made by Kroger’s called Carbmaster that is high in protein). For me, I add water and mix the greek yogurt with water to achieve a consistency that works for me. I add a tablespoon of Ovaltine (chocolate flavored, no caffeine, vitamin enriched), with blueberries, as a substitute dessert instead of ice cream. The Ovaltine softens the ‘bite’ that is associated with greek yogurt flavor.
Really look at the protein, sugar, salt, and calorie info on the nutrition labels to help you achieve your nutritional goals.
Thursday 3/01 Workout-
Spinning class- 6 0 minutes,19.25 miles
Strength train-legs (gym)
leg extension- 50 lb
leg curl- 50 lb
rotary calf- 40 lb
walking lunges- 50 steps per set
leg press- 120 lb
adductor-70 lb
abductor- 70 lb
Thursday 3/11 Food Diary:
Breakfast-
1/4 cup acorn squash (20 cal)
1 cup egg whites, 1/2 acorn squash, 1 cup spinach(150 cal)
whole wheat toast-no sugar added jam (80 cal)
A.M. Snack-
6 oz egg whites (60 cal)
whey protein shake (120 cal)
Lunch-
3 3/8 orange Roughy (110 cal)
apple (57 cal)
P.M. Snack-
1 cup cauliflower/broccoli (40 cal)
10 organic, roasted, no-salt added almonds (90 cal)
Dinner-
4 scallops (52 cal)
1/2 cup wild rice with spinach, cherry tomatoes (160 cal)
grilled onion/mushrooms (50 cal)
Dessert-
homemade popcorn( 70 cal)
chocolate sugar free pudding (60 cal)
1/2 cup GoLean Crunch, 1 tbls Ovaltine (120 cal)
TOTAL CALORIES- 1229
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