01/23/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 24. January 2015 07:15

Tuna steak is a very satisfying protein source. It's meaty and filling, and makes any meal feel special. Buy fresh tuna if available. I do have a bag of frozen tuna steaks, but it doesn't taste the same when prepared. Ahi tuna makes a beautiful, high protein meal but is more expensive.

I prepare/prefer, tuna prepared rare (seared on the outside, and pink on the inside). I just pan sear it with butter flavored non-stick spray and a sprinkle of course sea salt. You can get healthy fats and a crispier shell if you add 1tbls. EVOO (extra virgin olive oil) or sesame oil.Sesame oil adds an oriental smell and flavor to it. You can also roll the fish in toasted sesame seeds and then cook it the same way.

A dipping sauce can be made from 1/8 cup non-fat vanilla yogurt, or 0% Greek yogurt with ½ tbls. wasabi paste. Yum! Slice the tuna 1/8 inch thick, and fan out on the plate with wilted organic spinach cooked in chicken broth, organic couscous, or Israeli couscous under the point where the meat fans from. It makes a special night’s meal, anytime.

If you're looking for a quality canned or packaged tune, invest in a high quality albacore tuna. They range from 99-160 calories and can be packed in water or oil. Oil adds more calories, but its good fat. I prefer the water packed because it tastes lighter.

Tuna can contain mercury because of where the fish live, so eat it in moderation. If you are pregnant, get a list of approved fish from your ob/gyn.

Seafoods can be an important source of lean protein in a clean eating food plan.  They are easy to utilize on salads, in an entree and as an appetizer. Diversity helps you monitor the negative impurities, but seafoods such as sardines and salmon are a great source for omega 3 healthy oils.

01/23/12 - Monday Workout:

Upper body DVD-, at home- 45 minutes

Pure Barre class- 55 minutes

01/23/12- Monday Food Diary:

Breakfast-

1 cup egg whites (120 cal)

2 pieces Ezekiel bread with 2 tbl organic almond butter (260 cal)

Snack-

whey protein shake (125 cal)

Lunch-

Salad- 1 cup organic spinach, broccoli slaw, 1/4 sweet yellow pepper (35 cal)

1/2 turkey sandwich (2 oz) on whole wheat thin bun,low fat blue bell cheese (179 cal)

P.M. Snack-

8 oz fat-free cottage cheese (90 cal)

16 no-salt roasted almonds ( 120 cal)

Dinner-

5.5 oz fillet mignon (370 cal)

zucchini, mushrooms, yellow squash, pan seared ( 90 cal)

sweet potato, sprinkle of cinnamon, I Can't Believe It's Not Butter spray(90 cal)

Dessert-

poached pear with no-sugar caramel drizzled on top(150 cal)

TOTAL CALORIES- 1729

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