12/08/12-Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 9. December 2012 08:00

It gets so crazy at the holidays with obligations on our time. I wanted to give you an idea for a quick and healthy dinner. 

Take 2- 6oz. Mahi Mahi, halibut, sea bass, or snapper fillet (you can use fresh, or I keep bags of several different types of fish frozen.  I get them at a grocery warehouse and get them at a great price and they are a great quality).Pan sear or grill the fillets in a non-stick pan.  Season with salt/pepper or a seafood seasoning.  In a separate bowl, mix a heavy grain mustard in with a fruit you like (I use frozen mango pieces), or pulp orange juice.  Blend and drizzle over fish.  For a different taste, mix 1 twelve oz. jar of roasted red peppers with 1/2 tsp. Cayenne pepper, 1 garlic clove, 2 tsp. extra virgin olive oil, and 1/2 tsp cumin.  Blend.  Put 2 tbls on a plate and swirl around with a spoon.  Place the fish on top of the red pepper sauce.  Make some whole wheat cous-cous,( 8 minutes) or quieno(15 minutes).  Brown 1 garlic clove over 1 tbls EVOO, and wilt 4 cups spinach over the garlic.  Now sit down, light a candle, take a deep breath and enjoy your creation!

In about 15 minutes, you whipped up a delicious and nutritious meal (and you saved money making it at home vs. eating in a restaurant).

12/08 - Tuesday Workout:

Recumbent bike- 30 minutes

Strength train- back- 50 reps/ low weight

Single arm dumbbell row- 10 lb

Reverse incline row- 5lb

Lat pull down- 2 tubes

Low back row-2 tubes

45 degree bar row- 29lb bar

12/08- Tuesday Food Diary:

Breakfast-

Apple (67 cal)

3/4 egg whites, 1 cup spinach(100 cal) 

whole wheat toast, 1 tbls. no sugar added jam (100 cal)

A.M. Snack-

1 apple (59 cal)

 Lunch-

 2 7/8 oz Salmon(175 cal)

Salad- 2 cups romaine,4 cherry tomatoes, 1/2 sweet red pepper, 4 asparagus (65 cal)

P.M. Snack-

rice crispie treat (90  cal)

1/4 cup green beans (10 cal)

Grapefruit (40 cal)

Dinner-

4 oz stripe bass ( 90 cal)

1/2 cup green beans(20 cal)

3/4 cup yellow squash, onion, zucchini (pan seared )( 50cal)

spinach salad (40 cal)

Dessert-

1 wine (100 cal)

cereal bar ( 120 cal)

10 almonds (90 cal)

Homemade popcorn (90 cal)

TOTAL CALORIES-

TOTAL CALORIES- 1206

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Paula's Healthy Living

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