07/01/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 2. July 2014 07:51

There are some simple food-choice changes that can add up to calorie savings and better nutrition:

  • Change a cup of spaghetti for spaghetti squash
  • Use a squeeze of lemon or flavored vinegar with ½ tsp of EVOO for dressing your salad. That can save you 100 calories over creamy dressings
  • Use 0% Greek yogurt on your baked potato or wrap instead of sour cream. It’s lower in fat and higher in protein
  • Mash cauliflower instead of potatoes
  • Make homemade popcorn (see recipe section) over pre-made microwave popcorn
  • Have a piece of fruit instead of fries
  • Replace butter on asparagus or broccoli with grated lemon peel
  • Grill vegetables or use butter-flavored non-stick spray to sauté instead of butter
  • Make homemade freezer pops with fresh squeezed juice and 0% Greek yogurt instead of a bowl of ice cream
  • Thicken soups with cup of pureed white beans instead of cream
  • Make a cool gazpacho soup instead of chips and salsa for your next get together
  • Put home-roasted pumpkin or sunflower seeds on a salad instead of croutons

Friday 07/01/11- Workout Diary:

Stretch DVD- 30 minutes

strength training- shoulders/abs

crunch on stability ball

standing cross toe touch-50 touches

straight arm shoulder raise-8 lb dumbbells

seated shoulder over head extention- 12 lb dumbbells

pilaties bicycle- 25 reps

lying lower hip rises- 25 reps

bent arm shoulder raise- 8 lb

crossover chop- 8 lb kettleball

Friday 07/01/11-Food Diary:

Breakfast-

1 piece Ezekial toast, 1/2 small banana sliced on top (150 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (160 cal)

A.M. Snack-

2 tbls of organic almond butter on apple slices ( 175 cal)

Lunch-

4oz orange roughy (90 cal)

salad- 1.5 cups organic spinach, 1/2 orange sweet pepper, 4 cherry tomatoes, 4 asparagus, no calorie walden farms dressing( 65 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry( 230 cal)

Dinner-

6 oz shrimp (110 cal)

8 asparagus, sauteed in sesame oil ( 1/2 tsp), garlic, sliced almonds (144 cal)

1 cup cous cous, with porchini mushrooms and sliced almonds (194 cal)

1 cup non fat cottage cheese ( 80 cal)

Dessert-

5 pieces of candy from a 4th of July Parade with my kids (240 cal)

TOTAL CALORIES-1666

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Paula's Healthy Living

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