04/28/15- Paula's Healthy Living Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 29. April 2015 05:07

A periodical build-up of gas in your digestive tract is normal when choosing to eat a healthier diet, especially if your system is used to processed and pre-packaged foods.

Gas is often caused by fruits and vegetables which contain complex starches, fiber and sugars (these are harder for the body to break down, but for the same reason, you feel fuller, longer). Bacteria in the gut help to break these foods down, but gas is a by-product of this process.

One way to alleviate this side effect of healthy eating is to introduce these foods slowly (par cooking vs. raw vegetables helps too). Try over the counter products such as Beano or Tums to address the symptoms of the gas

The health benefits of eating a healthy diet full of nutritious foods close from the source, far outweighs the embarrassment of the gas, so go throw some broccoli to your salad!

04/28/12 - Workout Diary:Saturday

Stretch DVD- 30 minutes

04/28/12- Saturday Food Diary

Breakfast

2 pieces Ezekiel toast, 2 tabls. organic almond butter (240 cal)

1 cup egg whites,1 cup spinach,2 tsp. organic chia seeds,2 cherry tomatoes, mushrooms (185 cal)

A.M. Snack

whey protein shake (125 cal)

1/2 cup low-sugar, low-fat yogurt, 1/4 cup low-fat cottage cheese, 1/4 cup fresh mango( 150 cal)

Lunch

3.5 oz Tuna steak, rare (180 cal)

8 oz. salad- organic spinach, 4 cherry tomatoes, 1/2 yellow pepper, broccoli slaw, asparagus (88 cal.)

3 oz. quinoa (130 cal)

P.M. Snack

whole wheat pita,

3 slices of low-salt Boars Head* deli turkey, yellow mustard ( 250 cal)

*Boars Head is lower in sodium and preservatives than packaged deli meats

Dinner
 
4 oz. pork roast, rosemary balsamic glaze ( 190 cal)
 
5 asparagus(22 cal)
 
3/4 cup Israeli cous-cous/red quinoa, lentils mix, 1 tsp quince mixed in, almond slivers sprinkled on top (240 cal)
 
homemade butternut squash/apple soup ( 140 cal)
 
1 glass of Shiraz (100 cal) Dessert- Homemade popcorn( 90 cal)

TOTAL CALORIES-1892

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Paula's Healthy Living

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