05/21/15- Paula's Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 22. May 2014 15:19

I have some cooking tips that can help you enjoy clean eating, and allow your food to taste great.

1.       When your pan searing seafood or meats; don’t crowd the pan.  Your food needs room to breathe and cook properly.  You’re better off cooking in batches if you’re cooking a lot of meats.  When you take one batch out, put on a plate or shallow bowl and cover with another plate or foil to keep warm.  Crowding a lot of meats together won’t make it cook faster, and it can affect if the meat cooks evenly.

2.       Check expiration dates on your ingredients.  I’m guilty on this issue, especially if it is something I don’t use very often such as panko bread crumbs, or gorgonzola cheese.  Diary has limited shelf life and should be checked regularly.

3.       Pre-heat your pan.  If you put cold food in a room temperature pan with room temperature oil, the food absorbs the fat which adds calories instead of just adding flavor.  Plus, you won’t get a nice ‘crust’ on your meats or seafood.  Also, be sure to use the appropriate heat so your meats brown while leaving the insides pink (unless it’s chicken or pork- then cook thoroughly).

4.       Let meats rest for 10 minutes before serving them.  This keeps them juicy, and more flavorful.

5.       Experiment with different spices and flavored vinegars and oils.  This will help you reduce the amount of sodium in your diet and they can add a unique flavor. If you do use salt, try flavor salt such as lemon fleur de sol (sea salt). Try sesame oil with ahi tuna or rosemary olive oil with pork.  Yum!

6.       Don’t store your oils and spices on or above the stove or any place that is humid.  The heat and humidity is conducive to rancidity and makes them loose their flavor.  If you’re using spices as part of your décor, buy cheaper items and use ‘just for show’.

Cooking tricks help you create masterpieces that inspire food for the soul!

 

Saturday-05/21/11 Exercise Diary:

strength train-

DVD- total body-45 minutes

ab DVD- 15 minutes

worked in yard planting flowers.  I wore my heart rate monitor to guage how many calories were burned (just curious) and I burned 452 calories in 4 hours work!  And it was free!

Saturday-05/21/11 Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 5 oz halibut (144 cal)

3 oz brown rice ( 101 cal)

8 oz green vegetables ( raw or steamed)-brocolli slaw, asparagus, cherry tomato, sweet red pepper (88 cal)

1/2 tsp uda or flax oil ( 65 cal)

no calorie or reduced sugar diabetic salad dressing

6 p.m.- 3 oz turkey breast (149 cal)

3 oz sweet potatoes ( broiled in skin) (64 oz)

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

8 p.m.-5 oz. Cod, with lemon (broiled) (145 cal)

2 cups steamed spinach, apple cider vinegar (30 cal)

1 whole acorn squash, lemon sea salt, butter flavor spray (118 cal)

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

1 whole wheat bagette with balsamic vinegar + EVOO (150 cal)

TOTAL CALORIES: 1741

 

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Paula's Healthy Living

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