12/19/13- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 20. December 2013 15:39

The holidays can mean a lot of stress and travel for many people.  Try to build up immunity and good health with clean eating and healthy foods.  Some examples are:

-Salmon- may bolster your immune systems, plus salmon is loaded with healthy omega 3 oils.

- Ginger-ground or shaved, it’s known to settle upset stomachs.

-Kale and Sweet potato- high in vitamin A.

-Apples-a healthy source of fiber which keeps hunger pains away.

-Spinach- a star vegetable for providing iron which helps the blood move oxygen throughout the body and fights fatigue.

-Green tea- you’ll get a jolt of caffeine which can boost alertness (but don’t overdo it or it can make you jittery) Many studies have found it to help with weight loss.

-Eggs-choline-rich are a great source of protein.  The eggs also help you feel fuller.

-Water- keeps you hydrated and your skin looking fresh.

-Blueberries- One of the highest nutrient-dense fruits available. Add them to yogurt, over ice cream, in pancakes or straight out of the container.

-Vanilla yogurt/ plain greek yogurt (very high in protein) - Try to choose non-fat or low-fat, low-sugar yogurts.  The probotic benefits help keep your digestion balanced, which reduces belly bloat.

-Almonds and Walnuts or Brazil nuts- Even though they are high in fat, it’s a healthy fat (Omega-3’s) if eaten without salt and sugar and in moderation.

Non-fat milk-Helps build bone density, which is so important to fight off osteoporosis as we age, and packed with tryptophan which helps you get a good nights’ sleep (same ingredient that makes us sleepy after a turkey dinner).

Try to beat the stress and blues that may be associated with the holidays.  Try to follow a clean eating diet as best you can and …Happy Holidays.

 

Sunday 12/19/10-Workout Diary: 

 

0

 

Sunday 12/19/10- Food Diary:

Breakfast-

Organic steel cut oats 1 tsp agave nectar for sweetner (170 cal)

1 small banana (90 cal)

A.M. Snack

1/2 cup non fat greek yogurt (80 cal)

1/2 cup non fat cottage cheese ( 55 cal)

3/4 cup mixed berries (40 cal)

Lunch-

4 oz roast beef, 1 slice whole wheat bread ( 210 cal)

non fat chocolate pudding (60 cal)

 

 P.M. Snack-

whole wheat tortilla, 2 tbls boursin cheese (160 cal)

Dinner-

4 oz Salmon (130 cal)

1 cup steamed brocolli (26 cal)

1 cup zuchinni, garlic, onions ( 48 cal)

1/2 cup quieno ( 140 cal)

Dessert-

Pronos whey protein shake mix, 1/4 cup bluberries (170 cal)

TOTAL CALORIES:1559

Tags: , ,

Paula's Healthy Living

Comments are closed


Copyright © 2004-2017 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions