06/15/15- Paula's Healthy Eating Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 13. June 2015 11:42

How can you help yourself not overeat when you are eating out?  It is a challenge, but with some good habits, it can be done.  It will require special instructions, but I have never been in a restaurant that wouldn’t agree to accommodate my requests:

http://www.cincinnati.md/oh/cincinnati/con-article/660514/benefits%20of%20eating%20vegetables/how_to_keep_from_overeating_when_eating_out.htm

-Tell the waiter you have dietary restrictions, and salt and oils need to be used sparingly

-Ask for no butter to be added

-Request the waiter NOT to bring bread to the table

-Ask for sauces to be served on the side

-If you’re eating at a restaurant that gives huge portions, split an entrée with a friend, or ask for a box to be brought to pack ½ up immediately.  Don’t wait, or you will eat the whole portion.  At places like Olive Garden, the pasta Carbinara can have 1800 calories.

-If you see nothing but fried foods on the menu, ask for an appetizer such as stuffed mushrooms to be cooked separately (to cut mushrooms and sauté).

-Ask and drink a glass of water before foods are served.

Enjoy

Tuesday 06/12/12 - 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 06/12/12- Food Diary:

 

Breakfast-

 

grapefruit (40 cal)

 

1 cup egg whites, 1 cup spinach, onions (120 cal)

 

2 pieces Ezekial toast with I Can't Believe It's Not Butter (160 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 (110 cal)

 

P.M. Snack-

 

non fat frozen soft serve (150 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}( 130 cal)

 

Dessert-

 

3/4 cup high fiber cereal/ honey nut Cheerios (130 cal)

 

1 apple ( 65 cal)

 

TOTAL CALORIES- 1566

 

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