kick boxing DVD- 55 minutes(that time includes stretching 5 minutes before and 5 minutes after)
Wednesday 03/23/11- Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz.steel cut oatmeal,+ 1 tsp. cinnamon ( dry weight) (241 cal)
11 am- protein shake (160 cal)
2 p.m.- 4 oz mahi mahi (150 cal)
8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods,tomato, asparagus) (88 cal)
3 oz quinoa ( 150 cal)
1/2 tsp Uda oil- Find in refridgerator at health food stores (65 cal)
6 p.m.- 3 oz chicken, roasted, no skin/salt, spices (150 cal)
3 oz sweet potatoes (oven roasted in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) asparagus, brocolli, green beans, brocolli slaw (88 cal)
8 p.m.-6 oz. shrimp (pan seared) (145 cal)
3 oz beans, lima beans (frozen then thawed) (144 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
1 Dove peppermint pattie (40 cal)
Here is a recipe for no-bake oatmeal protein bars from the December issue of 2010 Oxygen Magazine:
2 cups quick cooking oats
½ cup natural peanut butter ( I used almond butter)
4 scoops protein powder (I used vanilla)
1 tbls ground flaxseed
½ cup water
1. Knead all ingredients in a large bowl.
2. Line square baking pan using a spatula.
3. Freeze for 30 minutes
4. Remove from freezer. Cut into bars.
230 calories, 10g total fats, 2g saturated fats, 20mg sodium, 21g total carbohydrates, 4g fiber, 15g protein, 2mg iron.
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