7/15/12 Paul's Eating/Excercise Journal: Saturday

by Paula (Clean Eating Expert) 12. July 2012 07:32

There are some staple items for your eating plan that are often referred to as superfoods.  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 stay it.

2.  Green Tea-Studies have found that the antioxidants in green tea ( if you drink at least 3 cups per day) help reduce belly fat.  I'm a decaf coffee drinker so I don't  utilize this superfood often.

 3. Garlic- Whats not to love.  I put it in morning omelettes, 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 

 Just add these superfoods when you can ( blueberries on yogurt, tomatoes, or nuts sprinkled on salads, or apples anytime), and let your body reap the rewards

Saturday 7/11 Workout:

Walk on street 7.34 miles, 74 minutes

Saturday 7/11 Meals

Breakfast-

Carbmaster yogurt (80 cal.)

Kashi Go Lean cereal - 1/2 cup (70 cal.)

1/3 cup berries(40 cal.)

A.M. Snack-

5oz chicken breast ( 233cal.)

Lunch-

4oz.  Orange Roughy ( 90cal.)

Salad ( 2 cups raw spinach, 1/3 cup broccoli, 1/2 cup green beans, 1/4 beets (60 cal.)

P.M. Snack-

Grapefruit- (40 cal.)

10 almonds ( 40 ca.)

Dinner-

1 1/2 cup brown Fiesta rice salad (300cal.)

1 oz Orange Roughy (25cal.)

Lasagna (2X2)- (200 cal.) 

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Paula's Healthy Living

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