06/01/15- Paula's Healthy Living Exercise/Eating Journal: Friday

by Paula (Clean Eating Expert) 2. June 2015 19:15

What to Order When At A Food Court- Part 1:

If you find yourself in a food court while on vacation or shopping, how can you find foods that won’t sabotage your fitness goals?

-If you’re ordering Chinese food, stick to one entrée and one side.  Try and add steamed vegetables to that entrée, or brown rice (small portion) to reduce the salt and total calories of the dish.

Entrees to steer away from are the chow Mein, and fried rice which is drenched in sodium and refined carbs.  Obviously, avoid deep-fried anything!

-Mexican food has pitfall entrees and chips that can ruin your plans to eat healthy.  Anything that is filled with white rice, sour cream, refried beans and white flour tortillas are not healthy choices.

Choose crispy corn taco’s vs. soft flour tacos.  A healthier choice would be fajitas eating 70% vegetables (ask for it to be cooked in reduced oils), and 30% protein with 1 tablespoon salsa.  Only use one shell, or ask for the crispy corn shell to fill.  Eat remaining veggies with a fork.

Ordering in a food court environment is a challenge, but steer toward whole foods (such as adding vegetables to increase the “food density” of the entrée and reduce the calorie count.  Also, watch the portion control.  Any Chinese and Mexican food vendor slaps on cheap ingredients to fill you up such as chips or white rice.  Both add monstrous calorie counts to your total meal.

Friday 06/01/12- Workout Diary:

day off, 20 minutes foam rolling, stretching

Friday 06/01/12- Food Diary:

Breakfast-

Organic steel cut oats(150 cal.)

1/8 cup blackberries, blueberries (30 cal)

protein shake with 1/2 cup pasturized egg whites (190 cal)

A.M. Snack-

Banana, 2 tbls organic almond butter (240 cal)

Lunch-

3.5 oz salmon (180 cal)

8 oz.Salad-2 cup spinach, 1/2 sweet pepper, pea pods, 2 tbls garbanzo beans, broccoli slaw (90 cal)

P.M. Snack-

apple (57 cal)

Dinner-

 

 

 

 

 

 

 

 

 

 

1 large heirloom tomato (50 cal)

4 oz chillean sea bass (360 cal)

1 cup spagetti squash, spritz with I Can't Believe It's Not Butter, tomato, shredded parmesian 1 tbls dried basil (65 cal)

1 cup wilted spinach, garlic, EVOO (85 cal)

1 glass Merlot (100 cal)

Dessert-

1/2 cup non-fat cottage cheese, 1/2 cup bluberrries, 1/4 cup strawberries (120 cal)

TOTAL CALORIES-1860

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Paula's Healthy Living

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