11/02/13- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 3. November 2013 14:40

 S-A-L-T!

Too much of it creates one of the risk factors for high blood pressure.  It’s loaded into processed foods because it helps lengthen shelf life.  It also camouflages a lack of flavor in foods, or a lack of quality ingredients, so it is added in large amounts, especially in frozen pre-packaged meals, Mexican and Chinese foods.

The American Heart Association recommends consuming fewer than 1500 milligrams per day (less than 1 tsp).  A can of soup can have on average 840 mg. of salt.  A packaged frozen dinner of pasta, shrimp and yellow peppers had 1400 mg of salt.

Clean eating is a positive solution! (See ‘Paula B’ cover page introduction for a full description of clean eating).  Fresh fruit and vegetables, low fat dairy, whole grains, high fiber legumes, brown rice, nuts, seeds, lean meats and fish all compose healthy, low-salt choices.

 If you make the switch from high salt foods to clean eating, you notice your taste buds rebound and simple foods will seem more flavorful.  Processed foods will seem over salty!

Workout Diary- 11/02/10: Tuesday

Elliptical- 44 minutes, 4.44 miles

Pilaties class- level 3- 55 minutes 

Strength train- biceps (gym) 50's (see Monday for explanation)

biceps row- 10lb (in plie')

hammer curl- 10lb with lunge

leg extention ( I'm working on building my quads)- 50 lb

preacher curl- E-Z bar with 20 lb

cable biceps curl- 10 lb

Food Diary 11/02/10: Tuesday

Breakfast-

1 cup non-fat vanilla yogurt (80 cal)

1 cup organic egg whites, 1 cup organic spinach, 2 brocolli pieces (140 cal)

Ezekial whole wheat toast,butter flavored spray (80 cal)

A.M. Snack-

apple (57 cal)

 Lunch- 

3 0z turkey breast, roasted, no salt added (157 cal)

salad- 2 cups organic spinach, 5 asparagus, 1/4 cup green beans, 1 red sweet peppe, 2 asparagus  (88 cal) 

3 oz. quinoa (157 cal)

P.M. Snack-

1 whole grain tortilla, 2 tbls organic almond butter, apple, sliced ( 277 cal)

Dinner- 

4 oz. salmon  (240 cal)

small spinach salad, 4 sweet pea pods, 3 cherry tomatoes(60 cal)

Dessert- 

0% fat greek yogurt cup (90 cal)

TOTAL CALORIES-1426

 

 

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Paula's Healthy Living

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