04/30/15- Paula's Healthy Living Exercise/Eating Journal: Monday

by Paula (Clean Eating Expert) 1. May 2015 20:38

Paula B.

 

Mushrooms are not a true vegetable in the sense that it does not have any leaves, roots, or seeds, and really does not need any light to grow. So what exactly is a mushroom? It is a fungus, which grows in the dark and creates more mushrooms by releasing spores.

I enjoy a variety of kinds of mushrooms. There are button mushrooms in white and brown, porcini, portabella and truffles.  They are perfect for slicing and adding raw to salads or sautéed or grilled as a side dish.  They can also replace beef in many Italian dishes like meat sauce and lasagna.

 

They are a great addition to your clean eating diet because they are low in calories, low-fat, low in sodium, and have only 3g of carbs. On top of all those benefits, mushrooms have 3g of protein (for ½ cup), 300mg of potassium, and 1 g of dietary fiber.

 

The proper way to clean mushrooms is a personal choice.  Many people like to wash the mushrooms to make sure all the dirt is removed.  Others feel that a gentle wipe with a cloth or towel is enough to remove the dirt without compromising the surface.

 

I add them to my morning eggs and my daughter and I love to sauté garlic, fresh mushrooms, zucchini, onions, and a crumble of fat free feta (she adds gorgonzola) and stuff the cleaned baby mushroom caps. Cook them in a 400 degree oven on a foil lined cookie sheet and bake 15 minutes. Delicious!  You can also substitute mushrooms for ground beef in pasta sauce and lasagna.

 

To achieve your weight and fitness goals, you have to manage your calories by eating clean protein.  Mushrooms are a healthy choice, that are low in calories.  Mushrooms foot the bill.

 

 

 

Workout Diary 04/30/12: Monday

 

 

 

Strength train- chest/triceps

incline chest push- 10 lb

push up on stability ball

seated triceps extention- 10 lb

barbell bench press- E-Z bar +10 lb

lyeing triceps extention on stability ball- E-Z bar + 5lb

Flat-bench dumbbell flye- 8lb

triceps kickback- 2 lb

 

Food Diary 04/30/12: Monday

 

Breakfast-

 

2 oz old fashioned oat meal with cinnamon, 1 scoop chocolate protein powder (187+ 125 cal)

 

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (170 cal)

 

A.M. Snack-

 

protein shake with 1/2 cup pasturized egg whites ( 185 cal)

 

Lunch-

 

Homemade egg salad sandwich on Ezekial bread with red leaf lettuce, eggs,low-fat mayo, sliced green onion, celery, pickle relish (250 cal)

 

1/2 pear (50 cal)

 

P.M. Snack-

 

whole wheat English muffin, 1 tbls organic no salt almond butter, green apple slices( 190 cal)

 

Dinner-

 

1 stuffed portabello mushroom cap (zuchinni, dash of whole wheat bread crumbs, garlic, cherry tomato, shredded carrot, fat free feta (150 cal)*

 

*my daughter and I love to make these together.  One of her favorites

 

4 oz shrimp, balsamic vinegar (90 cal)

 

8 asparagus, sliced carrots (64 cal)

 

1 cup whole wheat rotini (190 cal)

 

Dessert-

 

homemade, air popped, popcorn (90 cal)

 

TOTAL CALORIES-1795

 

 

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Paula's Healthy Living

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