03/13/15- Paula's Eating/Exercise Journal : Sunday

by Paula (Clean Eating Expert) 14. March 2014 10:18

Many fad diets consider sugar to be the ultimate evil.  Clearly, a reduction of sugar in most people’s diet would help them reduce belly fat and achieve their workout goals, as well as positively increasing good health. 

The tricky part is that sugar is dumped into processed foods at an alarming rate.  For example:

-Progresso Rich and Hearty Chicken Corn Chowder has 6 grams of sugar

-Many teriyaki sauces have up to 11 grams of sugar per 1 tablespoon

-Post Shredded Wheat cereal has 12 grams of sugar per 1 cup

-Motts Original Applesauce has 25 grams of sugar per ½ cup

-12 ounce Coke has 39 grams of sugar or 10 teaspoons

The average American consumes 22 teaspoons of sugar daily! (Consumer Reports Shopsmart- January, 2011)  The recommended amount of sugar per day for women is no more than 6 teaspoons and 9 for men.  WOW.  Once again, this statistic reinforces the importance of clean eating; to be in control of the ingredients in your food.

FYI- Here are some different names for sugar on ingredient labels:

Beet sugar, brown rice syrup, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, high fructose corn syrup, honey malt syrup, maltodextrin, maltose, molasses, sucrose

Sunday 03/13/11-Exercise Diary:

Kick boxing  DVD- 55  minutes(that time includes stretching 8 minutes before and 5 minutes after)

Sunday 03/13/11- Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal,+ cinnamon ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 5 oz halibut (144 cal)   

8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods, asparagus) (88 cal)

 3 oz quinoa ( 150 cal)

6 p.m.- 3 oz roaasted chicken (151 cal)

3 oz  sweet potatoes (oven  roasted in skin) (64 oz)

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

8 p.m.-6 oz. shrimp (pan seared) (145 cal)

3 oz beans, adamame (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

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

TOTAL CALORIES: 1641

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Paula's Healthy Living

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