01/05/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 6. January 2014 13:53

 

Breakfast Ideas: Part 2:

Yesterday we discussed the breakfast choices that are easy, nutritional and portable.  Today I’d like to remind you what habits and food you should steer away from for better health:

-Don’t skip breakfast!!!!!  You may think that you are too busy to eat, or you’re saving calories this way but it is terrible for your body and sets the environment for binge eating and low energy.  If you know you will be rushed, make a protein shake and store it overnight in the fridge.  At the very least, have a protein bar but you have to make sure that they are low in calories, sugar and salt.  Some protein bars are the nutritional equivalent of candy bars!  Grab a cheese stick and some no-salt almonds.  Try the high fiber oatmeal packets if you have no time.  Just add water, microwave for 1 minute and go.  Starbucks has a decent oatmeal offering; just skip the dried fruit or brown sugar additions.

Try to steer away from:

-croissant breakfast sandwiches.  Huge calories and saturated fats! 

-pound cake or the gigundo muffins sold at Starbucks or bakeries

-big bagels, or little bagels with wads of full fat cream cheese or butter

-watch the sugar content in orange juice.  You’re better off with a piece of fruit.

-big plate of pancakes with maple syrup.  I’d be hard pressed for time to write down all the things wrong with that one.

-salty breakfast meats, ghetto or grapple

-cheesy potato skillets from I-hop or anywhere else.  They can rack up to 1500 calories a skillet.

-Giant lattes or any coffee drink with whip cream or sugary flavored syrup.  These can add up to 300 calories a piece!

Make good choices in the morning to fuel your system form the hard work it did the night before and to create a stockpile of nutrients to give you energy throughout your morning.

01/05/11 - Wednesday Workout Diary:

Recumbent bike- 30 minutes

P90X tape- back/chest

 

 

01/05/11- Wednesday Food Diary:

* I've increased my protein and calories because the P90X tapes are more taxing and require you to increase your calorie count to make sure that you are creating an environment of proper energy and nutrition for muscle growth. 

Breakfast-

1 cup egg whites, 1 cup spinach, 1/2 cup brocolli slaw (140 cal) 

2 pieces Ezekial toast, butter flavored spray (160 cal)

A.M. Snack-

large apple (57 cal) 

2 oz no-salt, roasted almonds(140 cal)

 Lunch-

turkey burger, thin, whole wheat bun (200 cal)

tomato, lettuce, low carb barbeque sauce (50 cal)

small sweet potato (90 cal) 

 P.M. Snack-

3/4 cup cottage cheese, nonfat (120  cal)

1/2 cup raspberries/blueberries ( 40 cal)

Dinner-

3 oz. Tuna steak(190 cal) 

 8 asparagus ( 25 cal) 

1 cup wild rice (300 cal) 

Dessert-

1 portion 0% Greek yogurt, no- calorie Waldon Farms chocolate sauce( 90 cal)

TOTAL CALORIES- 1602

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Paula's Healthy Living

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