06/02/15- Paula's Healthy Living Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 3. June 2015 19:05

 What to Order When At A Food Court- Part 2:

Yesterday we discussed what to order, and what to steer away from in a food court environment.  Let’s see what’s next:

-At a sandwich/salad shop, be careful not to get romanced by the ‘healthy aura’ of a salad to fool you into an explosion of hidden calories.  Steer clear of added cheeses, creamy dressings, and condiments such as mayonnaise, fried wontons, and nuts (other than 10 or so almonds, walnuts, or pecans as long as they aren’t ‘candied’). 

Try to use the darkest green-leaf lettuce in your salad.  Pick lean protein such as egg, tofu, albacore tuna, chicken, or shrimp.  Choose additional veggies over croutons, or dried fruit (high sugar/calories).

-When buying at a burger restaurant you are often better to choose a small burger, dry (no sauce) and load with tomato, lettuce and other veggies if available.  If you can use the lettuce as ‘the top bun’ you will reduce a lot of unwanted calories.  Ask for nutrition/calorie counts because often the grilled chicken can be higher in calories than a burger.  Skip the fries and look for a whole apple, or carrots.   

Finding healthy food in a food court atmosphere can be a challenge, but if you can find a restaurant selling whole pieces of fruit like apples that can be a good start.  Also, do not let your drink choice sabotage your meal with unneeded calories.  Choose plain tea, water of plain coffee and keep your choices on target.

06/02/12- Saturday Exercise Diary:

bike riding on the street -55 min

06/02/12 - Saturday Food Diary:

Breakfast-

1 cup egg whites, spinach (120 cal)

1 piece Ezekiel Bread (80 cal)

1/4 cup non-fat cottage cheese,1/8 cup blueberries (140 cal)

A.M. Snack-

1 apple (67 cal)

1 1/4 tsp almond butter (140 cal)

1 whole wheat tortilla( put these three ingredients together) (120 cal)

Lunch-

4 oz. Salmon (150 cal)

Salad- 2 cups romaine, 4 cherry tomatoes, cucumber, zucchini, splash of balsamic vinegar +EVOO (120 cal.)

2 tbls. pesto (60 cal)

P.M. Snack-

whey protein shake(19 g protein) , 1/2 cup pasteurized egg whites (16 g protein) (190 cal)

Dinner-

2 oz. whole wheat spaghetti, 1/2 cup homemade sauce, 3 homemade meatballs (380 cal)

salad- 1 cup greens, mix of carrots, tomatoes, cucumbers, cabbage (70 cal)

8 grilled spears asparagus, zucchini, mushrooms, non-fat feta (120 cal )

1 whole wheat baguette (140 cal)

Dessert-

TOTAL CALORIES-1797

 

 

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Paula's Healthy Living

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