09/21/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 22. September 2014 06:31

Food choices should be made based on nutritional facts, not marketing.  This sounds easy, but hundreds of millions of dollars are spent every year just to “help you” make false/flawed food choices. 

The creation of the “100-calorie pack revolution” has taught consumers that as long as there are only 100 calories, or it’s organic, or it looks like healthy food, it MUST BE GOOD FOR YOU.  It’s just not true.

They market rice cakes as a healthy choice.  Read the ingredients.  They are filled with fats and nutritionally empty ingredients that will leave you reaching for a vending machine in 30 minutes.  The list of “falsely nutritional foods” can include sports/energy bars that are really just candy bars, orange juice that has as much sugar as a candy bar, and frozen dinners that have 1200 grams of sodium in them!

You must act like a detective.  Read the list of ingredients on the label.  Read the nutrition box for saturated fat, sugar and salt amounts.  Try to eat whole foods as much as you can (unprocessed).

Whole foods which needs to include a balance of water, whole grains, low-fat dairy, lean proteins, vegetables, whole fruit and healthy fats ( in moderation),  can bring you more energy, and a healthier body.  You are worth the time it takes to find the best foods, and not be fooled by companies marketing campaigns.

 

 Workout  09/21/11: Wednesday

 

Recumbent bike- 30 minutes

 

Pilaties reformer class- 55 minutes

 

jumping on trampoline with kids - 24 minutes 

 

Strength train-chest

 

Chest press- E-Z bar +29 lb

 

Pilaties circle

 

Chest flye- 15 lb

 

Push ups

 

single barbell incline chest press- 20 lb

 

 

 

 Food Diary 09/21/11: Wednesday

 

Breakfast-

 

1 cup egg whites, 1 cup spinach, onions, asparagus (120 cal.)

 

2 pieces Ezekial toast (160 cal)

 

2 tbls organic almond butter ( 190 cal)

 

1 apple (67 cal)

 

A.M. Snack-

 

1 Carbmaster yogurt, 1/4 cup berries (100cal)

 

 Lunch- 

 

4 oz Orange Roughy (100 cal)

 

Salad- 1 cup spinach, 1/2 sweet pepper,1/2 cup broccoli slaw, 1/8 cup beets (65 cal.)

 

3 oz adamame (frozen then thawed - 120 cal)

 

1 banana ( 90 cal)

 

P.M. Snack-

 

1 cup protein cereal( 120 cal)

 

1/2 cup strawberries( 30 cal) 

 

Dinner- 

 

 4 oz chicken breast (140 cal)

 

1 cup steamed brussel sprouts( 50 cal)

 

1/2 cup quieno, garlic, olive oil (180 cal) 

 

1 small spinach salad, beets ( 59 cal)

 

Dessert- 

 

One skinny cow ice cream sandwich ( 120 cal)

 

TOTAL CALORIES-1711

 

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Paula's Healthy Living

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