10/21/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 22. October 2014 05:19

I believe that clean eating is the best way to attain your fitness goals, achieve high energy and your best health.  The definition of clean eating may be described as ‘basic’, in theory, but leaves a lot of room for interpretation.

 

 Clean eating means; if you can’t grow it, don’t eat it. Un-processed foods always have more nutritional value than something that is ‘packaged’. An example is, an apple is better than apple juice or freeze dried apple snacks.

 

Clean eating should include all the levels of the updated  food chart (formerly known as the food  pyramid): protein, (9 -12 ounces per day), healthy whole grain carbs (5-6 servings per day:brown rice, whole grains, quinoa, whole wheat pasta), water (12-90 oz. per day; may include coffee or green tea),  fresh veggies , fruits, and healthy fats ( extra virgin olive oil, almonds, pumpkin seeds, sunflower seeds, flax ).

 

Go on the web and check out the most updated food plate recommendations for more details on specifics.

 

Some advanced planning is required (packing lunch, pre-partial cooking veggies or protein at beginning of week), but the payoff is HUGE!

Friday 10/21/11- Workout Diary:

 DVD for shoulders, triceps and chest- 50 min

 

abs DVD- 15 min

 

Friday 10/21/11- Food Diary:

Breakfast-

organic steelcut oatmeal (150 cal)

small banana ( 60 cal)

A.M. Snack-

1 cup non-fat cottage cheese with 2 oz roasted no-salt pecans on top (155 cal)

Lunch-restaurant

large salad with pecans, gorganzola, pears, olive oil vinegrette(on the side) (200 cal)

3 oz salmon, grilled, no oil (155 cal)

P.M. Snack-

low-carb, whole wheat tortilla, 2 tbls. hummus, sweet red peppers (260 cal)

Dinner-

5 oz chicken breast (285 cal)

2 cups onion and brussel sprouts, mushroom, EVOO; roasted (130 cal)

1 sweet potato (130 cal)

Dessert-

0% greek yogurt, 1/2 cup bluberries (110 cal)

TOTAL CALORIES-1607

 

 

 

 

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Paula's Healthy Living

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