2/1/13- Paula's Eating/Exercise Journal- Monday

by Paula (Clean Eating Expert) 2. February 2013 09:00
  The focus of clean eating is NOT to eat processed foods.  A brilliant marketing strategy developed the whole 100 or 200 calorie pre-packaged market.  It filled a need for a lot of people to help give portion parameters.  It costs more for the same products because they use more packaging but the whole idea has been highly profitable for the manufacturers.

The funny thing about marketing (my major in college), is that it convinces you to buy something that you didn’t even know you were missing.  Many people fall into the trap of eating more than one bag of these 100 calorie snacks (which pretty much defeats the purpose, but is easy to do).  If you don’t have nuts, dried fruit, whole fruit or a bag of veggies available, then at least having a snack that contains the lower amount of calories is good (I know it goes against clean eating beliefs, but I also understand that a change in eating behaviors is a process and baby steps are a good way to begin change!).

Shape Magazine rated a list of products based on 200 calories or less, have 0 grams of trans fat and no more than 3.5 grams of saturated fat.  It could have no more than 400 milligrams of sodium, and no high-fructose corn syrup.

Not in any particular order or rating, here were some of the products they listed as excellent:

-Nesquik chocolate milk (100 cal., 2g fat)

-Jello snacks (jello cups) - 10 cal.

-Delmonte super fruit, peach chunks- 120 cal.

-Popchips salt & pepper chips- 100 cal., 3 g. fat

-Emerald nuts- 100 calorie pack cocoa roast almonds- 100 cal., 8 g. fat

2/01-Workout :

Recumbent bike- 30 minutes

Strength train- triceps

triceps extension on Bosu- 10 lb

pilaties bicycle

rotating French press on bench- 8 lb

seated triceps extension- 20 lb\standing triceps pushdown- 2 tubes

standing triceps extension- 2 bands

bench dip

2/01- Monday Food Diary:

Breakfast-

1 small grapefruit (35 cal)

1 cup egg whites, 1 cup spinach (110 cal)

whole wheat toast, 1 tbls no-sugar added jam ( 80 cal)

 A.M. Snack-

apple (50 cal)

soy protein shake (90 cal)

 Lunch- restaurant

dry turkey burger (1/2 or bottom bun only)(220 cal)

salad bar- non fat dressing (120 cal)

 P.M. Snack-

small apple, 10 organic roasted no salt almonds(145 cal)

Dinner-

4 scallops (58 cal)

1/2 butternut squash( 90 cal) 

3/4 cup broccoli (35 cal) 

Dessert-

1 cup Cheerios (120 cal)

1/2 cup non fat vanilla yogurt, 1/4 cup blueberries, grapefruit (120 cal)

TOTAL CALORIES-1273

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Paula's Healthy Living

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