02/01/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 2. February 2015 20:04

 It is a great way to increase nutrition in your daily clean eating food plan to incorporate seasonal vegetables into your diet.  The days of abundant vegetables and farmer’s market colorful produce are within reach, but there are still beautifully colorful vegetables available at this ‘quiet’ time t seems obvious, but many people steer toward pre-packaged fruit/vegetable juices for convenience which often do have added sugars, preservatives and salt to extend their shelf life .  EATING FRESH FRUITS/VEGETABLES AVOIDS THOSE UNWANTED ADDITIVES!

 Asparagus, artichokes (one of the highest antioxidant vegetables around), broccoli (high in antioxidants and fiber), and a variety of greens are just a few of the tasty offerings that are available.  Spagetti squash, acorn and butternut squash as well as purple/green cabbage, purple/sweet potatoes are great choices.

Try grilling some fresh pineapple to top your ham/turkey/chicken meal, or add spinach, asparagus and anything else to your morning egg whites to help give you protein packed energy for your whole day. Add strawberries and non-fat feta to your spinach, topped with roasted sunflower seeds or hazelnuts as your salad.

Try packing snap peas, carrots, celery, or cherry tomatoes as your afternoon snack.  You don't need ranch dressing to dip bacause your not 8 anymore.  Enjoy the natural flavors in the vegetables.  If you need something, mix 0% Greek yogurt with a dash of hot sauce, or natural horseradish, with a dash of paprika or 2 tablespoon of low-salt natural salsa.  Be creative and have some fun with it.

Nutritionists recommend at least 5 servings each day of these fruits and veggies. Try the ideas from above as well as packing pea pods, carrots or sliced or cherry tomatoes as your mid-morning or afternoon snack, can help you achieve at least those serving recommendations.

 

02/01/12 - Wednesday Workout Diary:

Pure Barre class- 55 minutes

Strength train- chest (at home)

flat bench chest dumbbell press- 20 lb

3 sets of 20 push ups

flat bench dumbbell fly-15 lb

standing chest push- 1 tube

02/01/12- Wednesday Food Diary:

Breakfast-

1 cup egg whites (120 cal)

2 oz old fashioned oatmeal, cinnamon ( 187 cal)

A.M. Snack-

1 bowl high fiber organic raison bran breakfast cereal, 1/2 cup non-fat milk (156 cal)

Lunch-

4 oz tuna steak, rare (165 cal)

salad- 10 oz assorted greens: organic spinach, brocolli, pea pods, brocolli slaw,1/2 orange sweet pepper (100 cal)

3 oz brown rice ( 105 cal)

2 oz fat free feta (45 cal)

P.M. Snack-

1 portion spring water packed tuna, 2 tbls non-fat Greek yogurt, 1/2 tsp pickle relish, 1/2 whole wheat pita (190 cal)

Dinner-

4.5 oz. pork chop (257 cal)

3/4 quinoa, onions, sliced almonds, crushed tomato, garlic (140 cal)

1/2 cup sauté zucchini, yellow squash in EVOO extra virgin olive oil ( 57 cal)

1 whole wheat bagette dipping sauce of balsamic vinegar and rosemary olive oil (210 cal)

Dessert:

no sugar added chocolate pudding, 1/4 cup bluberries (80 cal)

TOTAL- 1717

Comments (2) -

Steve
Steve
2/3/2015 5:31:23 AM #

Thank you for the reminder for using “fresh” veggies and especially your ideas for incorporating them in meals and snacks. Easy to get into the habit of taking the “easy / convenient” way to do things.

Boston lettuce wraps and recipe for roast veggie bake are welcome as examples to keep the menu from falling into the same routine.

Appreciate the links for colo-rectal cancer and flu !

You were spot on with your posts about sugar as I heard in the media days afterward about the alarming down falls of consuming as much sugar as we do !

paula
paula
2/3/2015 5:42:30 AM #

I'm glad that you liked the recipe. Keep a lookout for Friday's blog which helps you avoid the pleas from Superbowl commercials telling you to eat unhealthy chips and saturated fat-filled foods.  I will give you practical ideas and recipes to help you enjoy your Super bowl party without adding to your waistline!

Comments are closed


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