8/23/12 - Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 24. August 2012 08:00

 Hi!  It is important when trying to create a clean diet  that you eat a good balance diet of veggies/fruit/lean protein/water/whole grains with a small amount of healthy fats ( I know, easier said than done).  It is important when choosing these foods that a proper amount of fiber is included in the foods that you pick.  Fiber seems to be added to a lot of products on the supermarket shelves, but if your trying to move toward unprocessed foods(clean eating), make sure they are in your food choices.   You really can't have too much, and eating high fiber foods makes you feel more full...which will cause you to eat less and therefore loose weight due to lower daily calorie intake.  The recommended daily intake for women 50 and under is 25 grams of fiber (* average is 15 grams).  It is helpful to keeping your internal systems running efficiently to bump that 15 grams number UP!

Try adding a fiber supplement (but try a few different ones if they give you abdominal pain or excess gas), or add legumes( beans- try washing canned beans in the sink before eating, or soak dried beans overnight before cooking them.  Or try Beano before you eat them), lentils, oats, raspberries, apples, soy beans, or sweet potatoes (Muscle and Fitness magazine, February 09).

Sunday 8/23 Workout-

Biking on street 15.40 miles , 70 minutes

Work- 4 hours

 

Sunday 8/23 Food Diary:

Breakfast-

1/2 cup blueberries(41 cal)

1/2 cup yogurt(55)

1/2 cup protein shake(90 cal)

A.M. Snack-

4 oz. turkey sandwich on whole wheat(220 cal)

Lunch -

Carrots and green beans(40 cal)

Protein drink- One Source vanilla (255 cal)

P.M. Snack-

2 apples(154 cal)

12 almonds, dry roasted, no salt(120 cal)

Dinner-

5 oz. Mahi Mahi (100 cal)

Puree of mango and apple juice( 15 cal)

1/4 red pepper, 1/2 green pepper, 1 tomato, 4 asparagus with drizzle of balsamic glaze (105 cal)

1/4 cup curry rice (180 cal)  

Dessert-

1/2 cup non fat yogurt, 1/2 cup Archer Cinnamon protein cereal, 1/2 cup blueberries (191 cal)

TOTAL CALORIES- 1546

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Paula's Healthy Living

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