9/04/13- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 5. September 2013 23:47

 

One weight control tool I use that can be very enlightening is a food scale.  Sounds extreme?  It’s really educational on how much meats and veggies actually weight.

Steak always measures by weight, heavier than I expect.  That means, if you’re trying to stick to a 3-4 ounce portion, you’ll be eating a smaller piece. Conversely, 4 oz. of shrimp is quite a big portion, as well as 4 oz of spinach!

 You can find a good quality, digital scales that are easy to clean up on Surlatable.com or use Google for alternate ideas.

 There are also pre-printed ‘portion plates’ that can help you better design healthy portions (½ vegetables, ¼ starch, ¼ protein). 

 

 

Saturday 9/4/10 Workout:

Bike on street- 15.2 miles, 68 minutes

 

Saturday 9/4/10 Food Diary:

Breakfast-

3/4 cup egg whites, with spinach, asparagus (105 cal.)

Ezekial bread with sliced tomato, fresh basil (105 cal.)

A.M. Snack-

1 cup watermelon (25 cal.)

Lunch-(restaurant)

Turkey burger with no top bun, yellow mustard, tomato, lettuce (300 cal.)

Salad bar- spinach, garbanzo beans, beets, zucchini, sunflower seeds, carrots, light balsamic dressing(2 tbls)( 200 cal.)

P.M. Snack- 

2 whole wheat crackers( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)

Dinner-

2.3 oz Roasted chix breast (110 cal.)

1 Roasted yellow beet (22 cal.)

1/2 cup green beans, steamed with fresh rosemary (30 cal) 

1/2 cup quieno with peas ( 175 cal.)

Dessert-

1/2 cup raspberries, 1/4 cup breakfast cereal, 1/3 cup non fat yogurt (147 cal.)

Homemade popcorn ( 90 cal)

 

TOTAL CALORIES- 1339

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Paula's Healthy Living

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