10/23/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 24. October 2014 18:28

 

Doing consistent cardio and muscle-building  workouts is important to positive body changes.  But, making changes in your food plan;   moving toward clean eating,  is a pivotal part of becoming leaner, stronger, and healthier.If you can adapt the philosophy of eating unprocessed foods and replacing them with lean proteins, whole wheat grains, fruits, veggies, and low fat dairy, it will affect your energy level, and help create lean muscle. But, if making these changes seems overwhelming, try to making simple baby steps changes to begin with.

 

Try to limit the amount of beef in your diet to once every two weeks. If you crave beef, try filet mignon (3oz.- 164 cal., 7 grams of fat) over beef tenderloin ( 3oz. - 240 cal., 16 grams of fat). Target lean meat and seafood (5oz. mahi mahi, 100 cal. and 4 oz. chicken is 156 cal.).

 

Rather than white pasta, rice, and bread, switch to whole wheat varieties.

 

Eat a fresh peach or apple (at 40-60 cal., vs. a Dole fruit cup at 70 cal. with added sugar).

 

Try a natural brand granola bar ( Kashi) rather than a blueberry muffin ( a small muffin is 250 cal. and 13 grams of fat. That’s NOT the gigundo ones served at Starbucks).

 

Try low fat feta. You won't taste any difference from the high fat variety . They have improved the taste from when low fat cheese first came out and the products tasted like tire leather.  Try low fat/non-fat cottage cheese and Greek yogurt.

 

Try balsamic vinegar and extra virgin olive oil for salad dressing over cream based dressings. Also,  go into the diabetic aisle at grocery, where you can find  no-calorie salad dressing made by Waldon Farms. I'd rather use my daily healthy fat oils to make my dinner more delicious rather than Ranch dressing, which can be filled with 120 calories for 2 tablespoons.

 

Every change that you can make in your daily diet can help you achieve your health and physical goals!

 

 

 

 

Sunday 10/23/11 Workout Diary-

Spinning bike tape at home- 55 min

 

Sunday 10/23/11 Food Diary:

 

Breakfast-

Organic steel cut oats (150 cal)

1 small banana (90 cal)

1 cup egg whites (120 cal)

A.M. Snack

8 oz Greek yogurt (90 cal)

1/2 cup non fat cottage cheese ( 55 cal)

3/4 cup mixed berries (40 cal)

Lunch-

4 oz salmon (220 cal)

salad- 2 cups organic spinach, 12 oz. fat free feta, 1/4 cup brocolli, 1/4 cup beets, 1 whole artichoke heart, 2 tbls adamame(thawed), 1 tbls sunflower seeds (110 cal)

P.M. Snack-

apple, 2 tbls organic almond butter (210 cal)

Dinner-

4 oz scallops (95 cal)

1 cup spagetti squash (50 cal)

1/2 cup brown rice/peas/ carrots ( 160 cal)

1 whole what bagette- balsamic vinegar, EVOO (120 cal)

Dessert-

non-fat chocolate pudding (60 cal)

TOTAL CALORIES:1570

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Paula's Healthy Living

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