05/06/15- Paula's Healthy Living Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 7. May 2015 04:06

According to a daily e-news letter I get on Diabetes, researchers believe that replacing white rice with whole grains could possibly lower the risk of diabetes by as much as 36%.There are a lot of

grains that you can replace white rice with for a healthier choice to help replace refined carbohydrates:

  1. Brown rice- If you think brown rice is too chewy or tuff, you need to try a different brand.Try adding low-salt or no-salt chicken bouillon or low-salt chicken stock instead of water.It adds a lot of flavor.It may seem ovious, but follow the cooking directions. They differ from brand to brand so read the packaging each time.
  2. Quinoa- It has a lot of soluble fiber, which adds bulk to your food plan, which helps you feel fuller. It's very high in protein and can be used in salads as well as a side dish. It has a 'neutral' flavor so adding ingredients changes the taste direction effectively.
  3. Oats- a 1 oz. un-cooked serving makes about a ½ cup of cooked oats.Try steel cut oats, which leaves more of the whole grain intact.It is a denser texture, and has to cook longer.Add cinnamon for a great flavor and has been linked to lowering blood sugar levels. You can eat them as hot breakfast cereal or mix them with protein powder, egg whites and vanilla for a healthy pancake.
  4. Bugler what- It's great in salads or as a side dish and has a nutty flavor.You can add flavored vinegars, parsley, cilantro, cucumbers or sweet red or yellow pepper for a great cold side dish.
  5. Buckwheat- Try buckwheat flour vs. white flour for baking.It boosts soluble water content which regulates blood glucose levels.
  6. Wheatberries- Kernal like beads, they add a nice crunch to salads or a heart side dish. If you have gluten issues you'll want to steer away from these.

Making a switch to whole grains in an effort to reduce white flour can make you feel more full, and helps you stick to a clean eating plan, which is a positive change for healthy living.

Workout 05/06/12: Sunday

plyometrics DVD- 45 minutes

Food Diary 05/06/12: Sunday

Breakfast-

4 egg whites, 1 cup spinach onions, chia seeds (140 cal.)

whole wheat toast, 1.5 tbls organic almond butter (200 cal)

1 apple (67 cal)

A.M. Snack-

whey protein shake (125 cal)

Lunch-

4 oz Mahi mahi (85 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,1/2 cup broccoli slaw, 1/8 cup beets (65 cal.)

2 tbls rinsed black low-salt organic beans ( 57 cal)

P.M. Snack-

1 cup protein cereal( 120 cal)

1/2 cup non-fat milk (50 cal)

1/2 cup strawberries( 30 cal)

Dinner-

4 oz strip steak (180 cal)

1 cup mashed steamed cauliflower, with spices, 1 pat real butter used to make the dish for my family, sprinkle of shredded carrot on top for color in presentation(170 cal)

1/2 cup whole wheat rotini, garlic, olive oil (149 cal)

1 cup homemade vegetable soup (130 cal)

Dessert-

1 whole wheat waffle, 1 tbls organic almond butter( 220 cal)

TOTAL CALORIES-1793

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Paula's Healthy Living

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