2/17/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 18. February 2013 08:26

         I saw a fun article in the September issue of Parents Magazine asking ADA dieticians what their kid’s lunches looked like.  I think their advice translates well for working adults that should pack mid-morning and mid-afternoon snacks to avoid bad vending machine choices or binging at lunch or dinner because you’re body is starving!

          One child’s lunch example was ½ roast beef and part skim mozzarella cheese sandwich on whole wheat bread.  Six oz. of low fat organic yogurt, ½ of an orange, peeled, and a cup lightly salted popcorn.  That’s filled with fiber, dairy, and whole grains, all which help you, feel fuller.

          Another was 1 cup leftover whole wheat pesto pasta with carrots and red sweet peppers, and cucumber slices. 

          One dietician sent hard boiled eggs, 14 cheddar cheese cubes, and 7 whole grain crackers.  That’s great nutrition and portable protein, whole grains and dairy.

          Other ideas were celery with nut butter (remember ants-on-a-log growing up?), low sodium chicken/veggie/brown rice soup and turkey with low fat swiss pinwheels (made with whole wheat tortillas) melon balls.

          All great ideas for your lunch, and snacks that you can easily brown bag to work to keep your daily energy, focus, and nutritional needs  high and your mind focused and sharp! by

 Wednesday 2/17 Workout-

Elliptical- 30 minutes, 2.55 miles

Strength- Legs(At the gym)12 reps X 3 sets

Smith machine squats- 40 lb

Lunges 50 X 3 sets

adduction-70 lb

Rear kick machine- 70 lb

Leg extension- 40 lb

Wednesday 2/17 Food Diary:

Breakfast-

1/2 cup Archer Farm Cinnamon Start cereal (63 cal)

1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)

A.M.  Snack-

Protein shake (151 cal)

Lunch-

3 oz. crab delights(82 cal)

Salad- spinach, zucchini, snap peas, green beans (60 cal)

1/2 turkey sandwich (130 cal)

 P.M. Snack-

apple (67 cal)

3 tbls. almonds (190 cal)

Dinner-

5 oz Mahi Mahi (100 cal)

3/4 cup zucchini, yellow squash, onions, garlic (55 cal)

1/2 cup brown rice (180 cal)

Dessert-

1 cup blueberries, 1/4 yogurt, 1 cup protein cereal ( 295 cal)

TOTAL CALORIES- 1417

 

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Paula's Healthy Living

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