04/07/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 8. April 2014 10:54

 

 

When faced with the lunch time choice between turkey or a tuna sandwich, choose the turkey.  Try it made with mustard instead of mayo, or try low-fat mayo.  If you’re at a restaurant ask for the sandwich to be made dry, and the mayo on the side.  This gives you the control over how much of a condiment is added to your food.

Why choose turkey?  A typical serving of tuna salad has 680 calories with 4 grams of fat. 

Try a grilled mahi-mahi or shrimp sandwich or low-carb tortilla roll-up.  Add 0% Greek yogurt vs. mayo and add spices, spinach, asparagus, cucumber or sweet re d or yellow pepper.  The more veggies you can use as ‘filler’, the lower the total calories.

You will also see a big savings over time to your wallet by packing healthier food over buying in restaurants.  I saw this when I was on Spring Break.  The meals we ate out, I thought, I can do better than this, with more flavor,  for WAY LESS COST!

 

Thursday 04/07/11 Workout Diary-

P90X-stretch tape- 30 min.

Strength Train- My trainer

0ne minute intervals, 3 sets

cable leg crunches- 2 plates

cable back pulls-3 plates

leg extentions- 45 lb

cable squats-3 plates

run 1 minute on a treadmill between each 4 part set

chest push- 2 plates

biceps curls- 3 plates

ab crunches, ball swap between legs in pike position- 8 lb ball

leg curls- 25lb

triceps extention- 3 plates

 Thursday 04/07/11- Food Diary:

Breakfast-

1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach  (70 cal)

2 pieces Ezekial brd, 1 tbls organic almond butter (220 cal)

A.M.  Snack-

1 cup pasturized egg whites,1/2 scoop whey protein shake mix (195 cal)

Lunch-

1 cup low sodium black beans (rinsed), 1 whole wheat , low-carb tortilla, 6 asparagus, 5 crunchy pea pods, 1/4 cup 0% Greek yogurt (370 cal)

2 oz water packed tuna (90 cal)

1/3 cup chopped tomatoes (20 cal)

 P.M. Snack-

salad- 2 cup spinach, 1/2 red sweet pepper, 1/2 tomato, 1 tbls sunflower seeds,2 quarters- artichokes, 3 oz shrimp  (140 cal)

Dinner- restaurant

salad with vegetables and a  grilled chicken breast (260 cal)

bowl of vegetable soup (180 cal)

Dessert-

Homemade popcorn (90 cal)sprayed with I Can't Believe Its Not Butter 

TOTAL CALORIES- 1640

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