09/12/15- Paula's Eating/Exercise Journal- Friday

by Paula (Clean Eating Expert) 10. September 2014 06:54

Paula B.

Fish oil can help prevent inflammatory disease as well as good heart health. You can get the recommended amount if you eat fatty fish (high in omega-3) at least twice a week. Wild caught salmon, egg yolks, and grass-fed beef are good examples. It can also be found on some nut oils, vegetable oils, (flaxseed, or linseed- try Uda oil which is found in the refrigerator aisle at health food stores)

Fish oil can lower triglycerides (plays a role in high cholesterol), help prevent heart disease, slow the buildup of plaques that cause hardening of the arteries and may help reduce blood pressure. It can also reduce inflammation that leads to diabetes.

You can try a fish oil supplement, if you don't like seafood. I recommend that you invest in a good quality product because it can reduce the smell that some people complain seeps through your pores or are belched up. Most nutritionist prefers you get omega 3's from food. Do what's convenient, affordable, and workable for you.

As always check with your doctor to make sure that any supplements you take, don't have any negative interactions with drugs you may be taking.

Tip of the Day:

Cut and onion and put into ziplocks. Stick individual bags in the freezer. You can buy cut onions in the freezer section, but you pay a premium to have them chop them. It makes adding them to your eggs, or sautéing them for sauces or vegetables a snap!  Any way to organize and reduce costs will benefit our ability to stick to our clean eating plan.

Friday 09/09/11-Workout Diary:

Speed walk on the street- 30 minutes

Strength training- back/biceps DVD- 45 minutes

Friday 09/09/11-Food Diary:

Breakfast-

1cup egg whites, 1/2 cup onions, handful spinach (135 cal)

Whole wheat English muffin, sprayed with no-calorie butter spray (100 cal)

A.M. Snack-

1/2 banana (45 cal)

protein shake (125 cal)

Lunch-

2 3/8 oz. Mahi mahi(60 cal)

Salad- spinach, 1/2 tomato, 1/2 red pepper, green beans (60 cal)

P.M. Snack-

whole wheat, low-carb tortilla, 2 tbls hummus (200 cal)

Dinner-

4 oz beef fillet (290 cal)

1/3 cup brown rice, craisons, basil, sliced almonds (200 cal)

12 small asparagus spears(40 cal)

Dessert-

1/2 cup no-fat cottage cheese, 1/4 cup non-fat yogurt, berries (140 cal)

TOTAL CALORIES- 1681

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Paula's Healthy Living

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