11/18/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 19. November 2014 06:11

To help keep your eating and body composition on target during the holidays, make sure that your fridge is filled with clean eating foods that can easily be used for packing lunch for work, and for a quick healthy dinner at night. 

 

If you are going to a party where you are concerned there won’t be foods that leave you feeling bloated and unhealthy, take a healthy horsdeurve that you can munch on your helping your hostess.

 

You can accomplish your clean eating food plan by par-steaming several veggies on a Sunday for the weekdays. Some veggies that hold up well for the week are broccoli, green beans, asparagus, snap peas, cherry tomatoes, and carrots. Don't completely cook veggies, but leave them 'al dente'. They hold up better for a couple of days. A bag of broccoli slaw, spinach and pea pods can be thrown in with egg whites at breakfast and into a salad.  They can be eaten raw for snack, or at lunch.

 

You can pan sear chicken or roast, mahi mahi, salmon and shrimp, chicken, bison, or low-salt turkey.  Then, you weight and put the protein into individual zip locks (mark weight onto bag). These can be added to salads at lunch, or warmed up for dinner.  Quinoa, brown rice, lentils, wheat berries or whole wheat couscous are a healthy whole grain carbohydrate.  Use 3 oz. portions (I make bigger batches, separate into 3 ounce portions, and freeze what I don’t need and take out portions when needed).  You can also serve these proteins with a drizzle of olive oil, garlic or balsamic vinegar as a quick side dish for dinner.

 

I use butter flavored Pam to pan sear everything. I use low-salt chicken bouillon to the cook water when steaming your vegetables.  I add I Can't Believe It’s Not Butter, to add a buttery flavor to popcorn, and veggies at no additional calories. I sparingly use natural sea salt and utilize a variety of spices.

 

If you can prepare stuff it keeps your diet healthy, and it helps you manage your cooking/prep time.

 

I’d rather spend an hour or so on a weekend so that throughout the week, I can grab pre-marked/weighed bags quickly and throw dinner together that is healthy, gives me energy, allows me to spend more time with my kids, and helps me reach my desired fitness goals.

 

 

Friday 11/18/11-Exercise Diary:

Strength train- trainer

low-cable biceps row- 4 plates (15 reps)

upper back pull down- 45 lb

burpee's

standing cable chest cross-over- 2 plates

box jumps-25 inch box (10)

standing triceps cable extention- 3 plates 

doggy style shoulder and knee extention (5lb barbell, ankle weight)

push upss with 1 leg lifted- 15reps

upper back pull to chin- 3 plates

cross over reach standing in a V- 10 lb barbells

bent over lat rows- 8 lb

Friday 11/18/11- Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 5 oz mahi mahi (144 cal)

3 oz quinoa ( 150 cal)

8 oz vegetables ( raw or steamed) (88 cal)

6 p.m.- 3 oz turkey breast (149 cal)

3 oz sweet potatoes (oven roasted in skin) (64 oz)

8 oz green vegetables ( raw or steamed ) (88 cal)

1/2 tsp uda or flax oil (65 cal)

8 p.m.-5 oz.cod (pan seared) (145 cal)

3 oz beans, Adamame (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

TOTAL CALORIES: 1641

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Paula's Healthy Living

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