06/22/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 23. June 2014 07:17

 Summer fruits and vegetables provide an amazing opportunity to shop and eat an array of color which is nutritionally best. Color is also a tip-off for health-protecting compounds:

            Green is an indicator for phytonutrients. Think broccoli, brussel sprouts, spinach (for folate), green beans, and green peppers which contain lutein.  http://www.cincinnati.md/articlepage_cn.aspx?cn-documentid=642328&query=green vegetables&s=1&cat=con

            Orange and yellow highlight carotenoid-rich foods. Carotenoid may help lower the risk of cancer and heart disease. The beta-carotene in carrots, pumpkins, and sweet potatoes is converted to vitamin A for healthy eyes. Oranges are packed with vitamin C and folate.

            Red fruits and veggies get their color from lycopene and anthocyanin (powerful antioxidants). Those antioxidants help reduce several kinds of cancers and are blossoming with an assortment of vitamins.

            Include blue and purple colored vegetables and fruits to help reduce disks of cancer, heart disease, and stroke.  http://www.cincinnati.md/oh/cincinnati/one-click-search/blue%20and%20purple%20vegetables .  Blueberries have been called a 'superfruit' and eggplant, blackberries, and purple grapes are a great pick.

            White choices like onions, garlic, turnips, mushrooms, and cauliflower may help lower cholesterol and blood pressure. Bananas and white potatoes are a good source of potassium.

            Try to cook your vegetables al-dente to help retain more vitamins, but adding one more fruit and vegetable every day to your meal plan will help your clean eating plan.

 

 

Wednesday 06/22/11: Exercise Diary-

 

Spin class- 44 minutes

 Strength train- legs/biceps (gym)

Leg extention- 20lb

 walking lunges- 50 strides

biceps row- 15lb (in plie')

leg abductor-70 lb

hammer curl- 15lb with lunge

leg press- 120 lb

preacher curl- E-Z bar with 40 lb

Seated leg curl- 70 lb

low cable row- 40 lb

Wednesday 06/22/11:Food Diary-

Breakfast-

8 oz.  non-fat Greek yogurt (90 cal)

1 cup organic egg whites, 1 cup organic spinach, 2 brocolli pieces (140 cal)

2 pieces Ezekial brd, Butter flavored spray  (160 cal)

A.M. Snack-

protein shake (77 cal)

Lunch-

3 oz roasted chicken, spices, no salt (150 cal)

salad- 2 cups organic spinach, 5 asparagus, 1/4 cup green beans, 1/2 red sweet pepper (61 cal)

3 oz. brown rice (105 cal)

P.M. Snack-

1 whole grain tortilla, 2 tbls organic almond butter, strawberries, sliced ( 277 cal)

Dinner-

4 oz. salmon (240 cal)

1/2 cup whole wheat pasta with 4 asparagus spears,2 brocolli florets, 4 cherry tomatos, shaved parmesian, Butter spray (210 cal)

Dessert-

apple (57 cal)

1/2 oz dark chocolate (over 70% cocoa)(90 cal)

TOTAL CALORIES-1657

Pingbacks and trackbacks (1)+

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