05/29/15- Paula's Healthy Living Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 30. May 2015 05:50

With summer approaching, and local farmer’s markets opening, you should know why it’s so important to utilize fruits and vegetables into your food plan for you and your family.

Fruits and vegetables contribute a large portion of vitamins, minerals, and antioxidants to your diet which are important to stay healthy and in preventing disease.  To ensure that you reap all the benefits from produce, make sure that you eat a wide variety of types and colors of fruits and vegetables.  Each color family (yellow, green, purple, orange, red) provide different benefits. http://www.cincinnati.md/oh/cincinnati/con-article/663406/benefits%20of%20eating%20vegetables/veggies_like_broccoli_cabbage_may_help_fight_breast_cancer_study.htm .

Fruits and vegetables are “higher-density” foods.  That means they have high-water content and make you feel fuller when you eat them.  They are lower in calories than other processed foods and therefore they help you feel satiated for fewer calories.  This can help you lose weight more quickly.

You can make eating a variety of produce affordable by looking for sales, shopping warehouse stores, shopping farmers markets or growing your own, if you have the opportunity.

Some vegetables loose nutrients when boiled or over-steamed (spinach, peppers, and broccoli).  Some vitamins such as carotenoids (carrots, tomato), are more easily absorbed when cooked.  Try a variety of cooking methods (grilling, stir fry, lightly steamed, raw, and roasted) to ensure your best absorption of health boosting nutrients.

Tuesday 05/29/12 - Workout Diary:

  • Pure Barre class- 55 minutes

                                                          Strength train- back/biceps [home]

back row- 2 tubes

barbell curl, E-z bar + 15lb

Single arm biceps row on Bosu- 12 lb

Over head lat pull down- 2 tubes

lawwnmowers- 15 lb barbells

Lowbackcable row- black tube

Tuesday 05/29/12- Food Diary:

Breakfast-

grapefruit (40 cal)

1 cup egg whites, 1 cup spinach, onions, 1 tbls chia seeds (150 cal)

2 pieces Ezekial toast, 1.5 tbls organic almond butter (210 cal)

A.M. Snack-

whey protein shake (125 cal)

Lunch-

3 oz Tuna steak (156 cal)

whole wheat wrap, 2 tbls mango salsa, fat free feta, asparagus spears (roll tuna in)(225 cal)

3 oz brown rice( in wrap) (110 cal)

P.M. Snack-

non fat frozen soft serve, with strawberries (190 cal)special occassion for my son

5 prunes( 40 cal)Don't be afraid of prunes, they are delicious!

Dinner-

Spinach salad with roasted beets and citrus reduction dressing {Cooking Light Magazine}(115 cal)

Stuffed squash with basmati rice, shrimp, spinach {Cooking Light Magazine}( 230 cal)

Dessert-

 

3/4 cup high fiber cereal+ honey nut Cheerios, non fat milk (190 cal)

1/2 cup bing cherries ( 65 cal)

TOTAL CALORIES- 1736

 

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