04/29/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 30. April 2014 13:11

Buyer Beware – Part 2:

Sugar is added to a lot of processed foods, dressings, juices, and marinades to add flavor and lengthen shelf life.  Even if you’re not still popping jelly beans from the Easter Bunny ( I know Easter is tuff),your taking in a lot of excess, unnecessary sugar every day until you can move your food plan closer to a clean eating style. Remember any baby-step changes that you can make in this direction,  is a positive change.

Here are some good/healthy, low-sugar snacks:

-Pistachios/almonds/walnuts (no-salt) roast them at home at 400 degrees for 8 minutes or so.  Watch them closely, but roasting them makes them taste amazing!

-String cheese

-Adamame (thaw from a frozen bag)

-Sunflower seeds (no-salt)

-Raw vegetables (try pea pods, carrot sticks, blanched asparagus, blanched green beans, cherry tomatoes, sweet yellow pepper)

-Non-fat cottage cheese

-Popcorn (home-made recipe shown on recipe section as seen on homepage of YourCity.MD )

-Celery with hummus

-Fruit (apples, nectarines, peaches, grapefruit…)

 -Low-carb tortillas with organic almond butter, or hummus

-Low sugar/high fiber breakfast cereal.  Bag ¾ of a cup in sandwich bags

There is no need to succumb to a vending machine! Be a bit organized and stash healthy snacks in your car dashboard, your briefcase, your desk or purse.  Or find a stylish lunch/cold sack (they have great ones now) and take a cold pack.  You’ll consume a lot fewer calories filled with salt, sugar and saturated fats.  You’d be amazed how much food you can eat for the same calories and you’ll save tons of money!

 

 

Friday 04/29/11- Workout Diary:

 

P90X- Pliometrics- 50 min

strength train- trainer

all exercises done for 1 minute, each done for 3 sets

cable with vbar, chest press- 20lb

triceps opushdown- 40lb

deep squats done holding cable bar- 60 lb

lying chest press- 15 lb barbells, standing triceps overhead extentions- 30 lb

lat pullback on cable machine- 30 lb

knee extentions with shoulder press- 8 lb and 25lb on leg press

high upper back pull- delts- 25 lb

standing on Bosu- single arm sholder pull ups- 8lb 

Friday 04/29/11- Food Diary:

Breakfast-

organic steelcut oatmeal (150 cal)

small banana ( 60 cal)

A.M. Snack-

1 cup non-fat cottage cheese with 2 oz roasted no-salt pecans on top (155 cal)

Lunch-restaurant

large salad with pecans, gorganzola, pears, olive oil vinegrette (200 cal)

3 oz salmon, grilled, no oil (155 cal)

P.M. Snack-

apple, sliced added to below (67 cal)

low-carb, whole wheat tortilla, 1 tbls. organic almond butter (190 cal)

Dinner-

5 oz chicken breast (285 cal)

2 cups onion and brussel sprouts, mushroom, EVOO (130 cal)

1 sweet potato (130 cal)

Dessert-

0% greek yogurt, 1/2 cup bluberries (110 cal)

TOTAL CALORIES-1607

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Paula's Healthy Living

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