03/15/15- Paula's Healthy Living Exercise/Eating Diary: Sunday

by Paula (Clean Eating Expert) 13. March 2015 15:35

paula

There are some simple food-choice changes that can add up to calorie savings and better nutrition:

  • Change a cup of pasta for spaghetti squash
  • Use a squeeze of lemon or flavored vinegar with ½ tsp of EVOO for dressing your salad. That can save you 100 calories over creamy dressings
  • Use 0% Greek yogurt on your baked potato or wrap instead of sour cream. It’s lower in fat and higher in protein
  • Mash cauliflower instead of potatoes
  • Make homemade popcorn (see recipe section) over pre-made microwave popcorn
  • Have a piece of fruit instead of fries
  • Replace butter on asparagus or broccoli with grated lemon peel or a sprinkle of parmesan
  • Grill or roast  vegetables with 1 tbls olive oil,  or use butter-flavored non-stick spray to sauté instead of butter
  • Make homemade freezer pops with fresh squeezed juice and 0% Greek yogurt instead of a bowl of ice cream
  • Thicken soups with cup of pureed white beans instead of cream
  • Make a cool gazpacho soup instead of chips and salsa for your next get together
  • Put home-roasted pumpkin or sunflower seeds on a salad instead of croutons
  • Instead of granola use a lighter, airy-based cereal like high-fiber O’s or Kashi cereals
  • Make a trail mix at home where you can manage the salt added When roasting the nuts, stay close to the oven because nuts can burn quickly, but taste amazing
  • Use whole wheat couscous instead of regular couscous which is made of a processed, refined grain like white pasta is
  • Drink water instead of vitamin-infused waters.  They do have some added nutrients, but they are often packed with sugar and even caffeine
  • Swap fat free milk for whole milk and save 70 calories per glass while getting the same protein count

Sunday 03/11/12- Workout Diary:

Day off

Sunday 03/11/12-Food Diary:

1 thin style whole wheat bagel with low fat cream cheese, 2 oz smoked salmon (250 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (160 cal)

A.M. Snack-

8 oz 0% Greek yogurt  (130 cal)

Lunch-restaurant

Chicken stir fry (light oil, light sauce, extra veggies, and brown rice (350 cal)

*I asked for a to-go box when the food arrived.  I removed ¼ of the dish and put it away

P.M. Snack-

1 hard-boiled egg, 2 large carrots( 110 cal)

Dinner-

6 oz shrimp (110 cal)

8 asparagus, sauteed in sesame oil ( 1/2 tsp), garlic, sliced almonds (144 cal)

1   wheat  couscous, with porchini mushrooms , dash or rosemary olive oil(174 cal)

Dessert-

 Homemade popcorn (90 cal)

TOTAL CALORIES- 1518

 

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Paula's Healthy Living

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