My Journal August 8, 2011

Fellow bloggers I am back after a much needed break! It is always a good idea to give yourself a break from the hard workouts and strict eat clean diet.  Now that I am back on track for the next few days I will share with you my food journal.  Keeping a journal of what you eat helps you keep track of calories, fat, carbohydrates, and protein.  It also helps you plan ahead.  Yesterday I sat down after going grocery shopping and planned my meals for the week.  Really it only took me about a half an hour.  Most of my food ideas come from the eat clean diet but I do add or subtract other foods that fit in. 

Breakfast:
Cream of Wheat 1 Serving
4 scrambled egg whites
Green Tea

Snack:
1 Pear
Protein shake: 1 scoop of whey protein and water

Lunch:
1/2 Sweet Potato
Fresh Spinach topped with Grilled Lime chile chicken and celery with a squirt of lemon juice and drizzle of balsamic vinegar

Snack:
Grilled Chicken Breast, sliced cucumbers, cherry tomatoes

Dinner:
Grilled Salmon
1/2 Sweet Potato
Steamed Broccoli

Gym:  Today was back day! I started off with a 10-15 minute cardio warm-up (I save the intense cardio for cardio days).  Stretches that target the back muscles.  The back is a large muscle group so I did 6 exercises 4 sets each and deadlift squats with a heavy kettle bell! I am already feeling it in my legs.  Tip: squats are a great way to strengthen the lower back! And a protein shake after my workout usually within 30 minutes!