11/15/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 16. November 2014 06:49

paula b. 

I love the book Eat This Not That. by David Zinczenko. It's enlightening, and disturbing to find out how many calories are in restaurant foods (turkey burger with specialty sauce and mushrooms from Ruby Tuesdays, which hovers at around 1300 calories with 92 grams of fat) I crave the plain one with one bun, I used to eat periodically. Now I know why I crave it!  The fat and fillers taste good.  I thought I was making a healthy choice.

 

The Sierra turkey sandwich from Panera has 840 calories with 40 grams of fat. .You’re better off with the BBQ chicken crispinini at 380 calories, or the strawberry poppy seed and chicken salad at 220 calories and 2.5 grams.

 

The bran muffin with nuts at Starbucks has 890 calories, with 37 grams fat (you could eat 2 quarter pounders with cheese at 410 calories each!) Try the French toast bagel at 280 calories or the Black forest ham, egg, cheddar breakfast sandwich at 510 calories and 16 grams of fat.  Best choice wiould be there oatmeal, just modify using all the brown sugar or bag of nuts.  Use some, just not all if you still enjoy the taste without it.

 

The information in the book can be disturbing, but it’s empowering to gain control over the choices you make when dining out. Borrow the book from the library or go to a bookstore. After you get over the initial shock, the info can help you make informed decisions when eating out.

Tuesday 11/15/11- Workout Diary:

Elliptical- 30 minutes, 2.55 miles

Strength training- Legs(At the gym)12 reps X 3 sets

smith machine squats- 40 lb

walking lunges 50 X 3 sets

adduction-70 lb

rear kick machine- 70 lb

leg extension- 50 lb

leg press- 120 lb

 leg press- single leg- 45 lb

 

Tuesday 11/15/11- Food Diary:

Breakfast-

1/2 cup Archer Farm Cinnamon Start cereal (63 cal)

1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)

A.M. Snack-

1 cup egg whites, 1 cup spinach, 1/2 cup squash (125 cal)

Lunch- restaurant = I chose to go to a restaurant that has calorie counts available

1/2 turkey sandwich on whole grain bread, tomato, romaine, hot mustard served on the side and I added (210 cal)

Salad- mixed lettuce, beets, goat cheese, candied pecans, dressing served on the side (120 cal)

P.M. Snack-

apple (67 cal)

3 tbls. almonds (190 cal)

Dinner-

4 oz Salmon (240 cal)

3/4 cup zucchini, yellow squash, onions, garlic (50 cal)

1/2 cup wild rice with porcinni mushrooms (250 cal)

Dessert-

1 oz. dark chocolate covered Acai berries  140 cal)

TOTAL CALORIES- 1659

 

 

 

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