In the workout world there is a nutrition theory that is called ORAC. This is short for Oxygen Radical Absorbance Capacity which means that is a measure of a food’s potential to help your body fight against free-radicals. (insert-free radicals). An extended list was posted in the March issue of Oxygen Magazine.
High ORAC Foods:
Cranberries- 9090
Red Kidney Beans-8606
Prunes-8059
Lentils-7282
Rasberries-5065
Brocolli-3083
Sweet Potato-2115
Peach-1922
Raw Spinach-1513
Wednesday 08/03/11- Workout Diary:
Strength Train with trainer- 55 minutes
10 reps, 4 sets each 2 exercises
deep squats with barbells- 20lb barbells
cable biceps row- 3 plates
---
straight leg dead lift- 45 lb bar
arnolds- 12lb dumbbell (singles, with reverse lunge)
---
front delt cable raises with cable- 3 plates
one legged single squats on 24" box
---
standing triceps extention- 2 plates
pull through with butt squeeze- 5 plates
---
cable standing shoulder press- 2 plates
lat pull down with rear delt-2 plates
---
single arm lying chest fly on the stability ball- 2 plates
cable rear leg raise- 4 plates
---
ab scissors-25 extentions
hip raises (straight up)
Wednesday 08/03/11 - Food Diary:
Breakfast-
1 cup egg whites, with spinach (125 cal.)
2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)
A.M. Snack-
1 cup non fat cottage cheese (160 cal.)
1/2 cup of bluberries(30 cal.)
Lunch-
lo-carb wrap with 1/2 cuporganic black beans (washed), 0 % Greek yogurt, mango salsa, 1 oz turkey, asparagus - (300 cal.)
1 whole sweet potato (100 cal.)
P.M. Snack-
1/2 apple( 40 cal.)
12 almonds, roasted, no salt ( 125 cal.)
Dinner-
5 oz Marintaed flank steak ( low sodium tariake )(210 cal.)
1/2 cup spagetti squash, tomato, mushrooms,scallion, garlic, rosemary flavored EVOO ( 90 cal.)
1/2 cup quieno with peas ( 175 cal.)
Dessert-
1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)
Homemade popcorn ( 90 cal)
TOTAL CALORIES- 1755
Subscribe