4/30/13- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 1. May 2013 08:12

Today is a gentle reminder to incorporate seasonal vegetables into your diet to help you achieve clean eating results!  The days of abundant vegetables and farmer’s market colorful produce are within reach.  There are several reasons why you should dust off your overalls, and jump on board.

One reason is that fresh, seasonal fruits are more nutritious because they have less preservatives in them that help to retain the produce’ nutritional integrity.  Asparagus, artichokes (one of the highest antioxidant vegetables around), broccoli (high in anti oxidants and fiber), and a variety of greens are just a few of the tasty offerings that arrive with the coming of spring.  Strawberries are available till early summer as well as mango.

Try grilling some fresh pineapple to top your ham dinner, or add spinach, asparagus and anything else to your morning egg whites to help give you protein packed energy for your whole day. Add strawberries and non-fat feta to your spinach, topped with roasted sunflower seeds or hazelnuts as your salad.

 Nutritionists recommend at least 5 servings each day of these fruits and veggies.  Try the ideas from above as well as packing pea pods, carrots or sliced or cherry tomatoes as your mid morning or afternoon snack, can help you achieve at least those serving recommendations.

 

Friday 4/30/10  Workout:

Elliptical - 30 minutes, 2.71 miles

Strength train-leg/ back/triceps

barbell bent-over row- E-Z bar 29lb

leg extension - 50 lb 

side cable twist- 40 lb

pulley - 40 lb standing upright barbell row- 26lb bar

leg press - 120lb

abductor- 70 lb

 Friday 4/30/10 Food Diary:

Breakfast-

 1 cup egg whites, 1 cup spinach, 4 cauliflower florets, 1/8 cup onions(120 cal)

whole wheat English muffin, 1 tbls no sugar added jam (120 cal)

A.M. Snack-

grapefruit, peeled (40 cal)

1 protein shake (150 cal)

Lunch-

 3.5 oz.tuna steak  (160 cal)

Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato,1/2 yellow sweet pepper, fat free, no calorie Caesar dressing (78 cal)

P.M. Snack-

small popcorn (40 cal)

3/4  cup spaghetti squash (40 cal)

Dinner-

 5oz crab meat (310 cal)

1/2 cup mushrooms, pan seared, non fat cook spray and drip of EVOO (50 cal)

8 asparagus spears, sliced almonds( 60 cal)

1/2 cup whole wheat cous cous (140 cal)

Dessert:

1/2 cup blueberries, 1/4cup blackberries, 1 greek yogurt (110 cal)

 

TOTAL CALORIES- 1278

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Paula's Healthy Living

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