5/4/13- Paula's Eating Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 5. May 2013 05:08

 

Nutrition Labels: Part 1-

Nutrition labels are the key to fully understanding the nutritional value, calorie count, carbohydrate, salt and sugar totals.  Managing these amounts is key to success with clean eating and seeing results with exercise.  You can do 100 sit ups every day, but if your diet is adding a layer of fat to your midsection, you won’t see the results you should.

As you look at a label, look under the word nutrition facts.  There you will find serving size and number of servings per package (often in juice drinks, one bottle is 2 servings, so double the calories, sugar and salt listed.

Use the “calories from fat” number given to help you plan your meal plan for the day.  Balance out foods that are high in calories from fat (like EVOO- extra virgin olive oil), with foods that have a lower number such as salad greens.

Come back tomorrow to see the ingredients to watch out for to help you achieve your healthy living goals.

 

Tuesday 5/04/10: Workout- 

Treadmill, interval train- 35 min, 2.71 miles

Tuesday 5/04/10: Daily Menu-

Breakfast-

Organic steel cut oats (150 cal)

1 small banana (90 cal)

1/3 cup egg whites (70 cal)

A.M. Snack

1/2 cup brussel sprouts with balsamic vinegar (26 cal)

1 sugar free peppermint (60 cal)

Lunch-

4 oz shrimp( 145 cal)

salad- 2 cups organic spinach, 12 oz. fat free feta, 1/4 cup brocolli, 1/4 cup beets, 1 whole artichoke heart, 1 tbls sunflower seeds   (90 cal) 

 

 P.M. Snack-

apple, 2 tbls organic almond butter (210 cal)

Dinner-restaurant

orso salad (250 cal)( orzo, EVOO, parsley, craisons, wild rice)

ahi tuna salad (216 cal)( approximatly 3 oz of ahi tuna)

1 glass wine ( 100 cal)

Dessert-

carbmaster yogurt (80 cal)

grapefruit (40 cal)

sprinkle of high fiber cereal (50 cal)

TOTAL CALORIES:1407

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Paula's Healthy Living

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