12/27/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 28. December 2014 05:55

It seems so benign but drinks can take a big crunch out of your total calories for the day! 

I think that success can be made in clean eating with baby steps.  An easy way to cut calories in your food plan is by modifying the drinks that you have during your day.  Here are some examples:

-Diet drinks- They may be calorie free, but there is mounting information that the chemicals in diet drinks are bad for your body.  You need to make a change if you can.  The caffeine in these drinks is substantial, and difficult to give up.

-REGULAR Soda pop- 40.5 grams of sugar, and 140 calories. 

-Cosmopolitan- 4.25 ounces, 215 calories, 11grams of sugar

-Wine spritzer- 92 calories, no sugar

-Martini- 144 calories

-Starbucks White Hot Chocolate- (with whip cream) 520 calories, 61 grams of sugar

-Dunkin Donuts Carmel Mocha Latte- (made with whole milk) 330 calories, 50 grams of sugar

-Starbucks Skinny Peppermint Mocha- (non-fat milk, sugar-free syrup, no whip cream) 140 calories, 15    grams sugar

-Dunkin Donuts Vanilla Latte (nonfat milk) 130 calories, 15 grams of sugar

-Dunkin Donuts Coffee Coolatta- 32 ounces made with cream.  800 calories, 87 grams of sugar

-Starbuck’s Peppermint White Chocolate Mocha- 700 calories, 95 grams of sugar

Sugar causes belly and back fat.  It is very addictive and sneaks into pre-packaged food in large quantities to make up for a lack of taste and to extend the shelf life.  1 teaspoon if sugar equals 16 calories and 4 grams of sugar.  One pack of Raw Sugar has 20 calories, 5 grams of sugar.  Honey has 21 calories and 6 grams of sugar.

Try water with lemon or lime.  If you need some flavor, add a reduced amount of sugar free sports powder.  Try green tea, even making large batches and then cooling before putting it into sake drinking containers.  You’ll save a lot of money rather than stopping at Starbucks or other designer coffee shops.

Try to make this smaller change and you will find that your wallet is fuller, and your weight is easier to reduce.

 Tuesday 12/27/11- Workout Diary:

 Pliometrics DVD- 60 minutes

Pure Barre class- 55 minutes

Tuesday 12/27/11- Food Diary:

Breakfast-

1 cup organic egg whites ( 120 cal)

Ezekial bread toast- Gluten free, found in the freezer section of organic area of grocery store (125 cal)

A.M. Snack-

whey protein shake (125 cal)

Lunch-

3 1/4 mahi mahi ( 80 cal)

Salad, 2 cup organic spinach, 1 tbls adamame, 3 asparagus, 1/4 cup brocolli slaw, 1 orange sweet pepper (78 cal)

P.M. Snack-

1/2 cup non fat cottage cheese (80 cal)

1/4 cup bluberries (20 cal)

Dinner-

restaurant- approx. cal. count

5 oz filet mignon- no sauce, no butter (500 cal)

1 sweet potato-dry (181 cal)

asparagus,steamed, no oil, squeeze of lemon (40 cal)

spinach salad, onion, light amount of gorganzola, light amount of balsamic vinegrette (110 cal)

1 whole wheat baquette( 80 cal)

Dessert:

9 oz of low-fat frozen yogurt( 150 cal)

TOTAL CALORIES: 1644

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Paula's Healthy Living

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