10/25/12 Paula's Eating/Exercise Journal- Sunday

by Paula (Clean Eating Expert) 25. October 2012 17:48
 There are three foods that you need to include as part of your clean eating diet. 
1. Broccoli- A dark green veggy, that is on most nutritionist's top ten lists' for its vitamin inclusions, and for its levels of vitamin K which helps build bones.  The lack of calcium included in most Americans' diets is alarming due to the fact that society has replaced milk with soda and sports drinks.  Taking calcium supplements, weight bearing exercises, yogurts, and cheeses can help you meet your daily requirements to maintain bone density, but pile on the broccoli too!  Its a great veggy to throw in soups, omelettes, pasta's and veggy platters ( par-steam, but don't overdo cooking it to death which can reduce the vitamin levels).
2. Ginger- You know that oriental societies have used ginger to ease an upset stomach for centuries in tea, and food dishes.  It has also been proven to protect against ovarian cancer according to University of Michigan researchers.  So, to possibly help fight against cancerous cells, have some sushi with a wonderful tasting piece of ginger on it.
3.Carrots- They help your eyes and may help slash your odds of developing colon cancer through a compound found in carrots called falcarinol (Britain's University on Tyne).  Carrots are higher in natural sugars than dark green veggies, so enjoy in moderation if sugar levels are a concern for you).
10/25- Sunday Workout :

 0

10/25- Sunday  Food Diary: 

Breakfast-

1/2 cup yogurt, 1/8 blueberries(70 cal)

 A.M. Snack-

salad- 3/4 cup Romain/1/8 broccoli with balsamic vinegar(30 cal) 

1/2 banana( 45 cal)

 Lunch- 

5 oz chicken sandwich( 250 cal)

1 apple (66 cal)

8 asparagus spears(26 cal.)

P.M. Snack-

Protein shake( 150 cal)

1/2 cup non-fat cottage cheese, 1/4 cup non-fat  yogurt (107 cal)

Dinner-  

 4 oz Orange Roughy (100 cal)

1/2 brown rice (220 cal)

8 asparagus (26 cal) 

 Dessert-

6 egg whites-( 70 cal) 

TOTAL CALORIES-1025

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Paula's Healthy Living

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