01/16/15- Paula's Eating/Exercise Journal : Sunday

by Paula (Clean Eating Expert) 17. January 2014 17:47

 

   I come from a big family where food was cooked in mass quantities.  It was an eating experience, but it was a social experience as well.  While I was traveling recently and had a chance to read some of my cooking magazines, there was an article about the difficulty of cooking for one.  I’ve never really done this, but recognize the difficulty to utilize the clean eating plan when you’re only fixing for one person.  It certainly has improved in the ability to find single serving brown rice bowls, or healthier, low-salt frozen entrée’s but I don’t recommend eating processed foods regularly.

Though I see the difficulty, with a bit of planning, it can be done to follow a clean eating food plan for one. Take 3 chicken breasts or pieces of mahi mahi, or steaks (cooked rare) and cook them.  Let cool and put in freezer safe bags, leaving one in your refrigerator for evening meals or to cut up and add to salads that you take to work for lunch.  Par boil/steam veggies such as asparagus, cauliflower, green beans, or broccoli.  Cool and store in fridge.  Those can also be added to evening entrée’s or lunch very easily.  I do the same procedure with quinoa, wild rice, brown rice or whole wheat noodles.  As the week progresses, you can pull whatever you need from the fridge the day before and let thaw in your refrigerator for meals. 

Shrimp goes from the freezer to cooking quite quickly.  Soak in luke warm water for 5 minutes, and pan-sear with butter flavored cooking spray or a variety of spices.  Add pre-boiled broccoli, red sweet peppers, and some sobo buckwheat noodles for a quick dinner.

Single pizza’s can be made in a flash on whole wheat, low calorie muffins or low-carb tortillas. 

For smaller recopies, cook egg soufflés or quiches in individual muffin tins.

Use slow cookers by preparing the ingredients for several meals in individual containers.  Add them in the morning to the slow-cookers and off you go.  When you return, dinner is ready!    

Looking good, feeling great and good health can be achieved with clean eating and regular exercise!  With a bit of planning, you can eat flavorful, quality, healthy foods that give you energy and fat on your belly.  If you have any great recopies that you want to share, send them here and I’ll post them for you.  Ask your friends on Facebook to join us on our quest for good health by ‘liking’ and sharing my blog with them.  See you tomorrow!

 

 

01/16/11 - Sunday Workout Diary:

 P90X- Kick boxing- 55 minutes

01/16/11- Sunday Food Diary:

Breakfast-

1 cup egg whites, 1 cup spinach, 1/2 cup saute mushrooms, 2 asparagus (175 cal)

1 piece Ezekial toast, spray  butter (80 cal) 

A.M. Snack-

Pronos protein shake (150 cal)

1 cup spagetti squash, sprinkle of parmesian (46 cal) 

 Lunch-

4 scallops (100 cal)

salad- 2 cups organic spinach, 1/2 yellow pepper, 4 asparagus, 2 tbls adamame, beets (140 cal)

 P.M. Snack-

1 low carb, whole wheat tortilla, 2 tbls organic almond butter (245 cal)

homemade popcorn (90 cal)

Dinner-

5 oz tuna steak (210 cal)

wasabi sauce ( 3 tbls non fat vanilla yogurt, wasabi paste to taste) ( 10 cal)

1/2 cup quieno with grilled onions, 2 tbls slivered roasted almonds ( 195 cal)

1 cup cauliflower- roasted at 400 degrees for 18 minutes (29 cal)

Dessert:

1 portion 0% greek yogur, 1/2 cup blueberries (130 cal) 

TOTAL CALORIES- 1565   

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Paula's Healthy Living

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