10/31/13- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 1. November 2013 14:10

 

 

 Workout Diary:

Nuts are a great source of protein*.

http://www.cincinnati.md/articlepage_cn.aspx?cn-documentid=638951&query=health benefits of nuts&s=1&cat=con

You need to follow a couple of rules to get the best benefits from the different varieties:

-Eat unsalted or roasted varieties.

-Don’t eat the honey-roasted, or sugar covered nuts.  That sugar coating completely removes the healthy qualities of the nuts by adding sugar (which spikes insulin and add LOTS of calories).

-PORTION CONTROL!  A handful of nuts doesn’t give you twice or three times as much protein…it also overloads your daily calorie totals.  Try to stick to 12 or 20 roasted, no salt almonds, or 7 brazil nuts, or whole walnuts.

Nuts are portable and when chosen well,  and are a great mid-morning or afternoon snack.  Add to it a Laughing Cow cheese wedge or a small organic apple.

10/31/10-Sunday

 

Walk on street- 60 minutes , 5.26 miles

 10/31/10- Sunday Food Diary:

Plan B

7:00-4 large egg whites (67 cal)

Bread (whole wheat, I'm using Ezekial bread from the organic freezer section.  It has no glutens, and low sugar and salt) (110 cal)

11 a.m.- protein shake (160 cal)

2 p.m.-3 oz.  Beef ( filet mignon, broiled and trimmed) (176 cal)

3 oz sweet potatoes ( baked)

8 oz green vegetables ( raw or steamed)

1/2 tsp Uda's or flax oil ( 65 cal)

6 p.m.- 3 oz  Fish,today I had wild catch salmon (101 cal)

3 oz. corn ( boiled - I dont cook mine and I use organic bagged corn)

8 oz cauliflower ( steamed) (74 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

8 p.m.- 3 oz chicken breast ( roasted)

3 oz brown rice or quieno ( 101 cal)

8 oz. green vegetables (raw or steamed) (88 cal)

TOTAL CALORIES- 1380

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Paula's Healthy Living

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