07/20/15- Paula's Healthy Living Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 21. July 2015 20:40

Paula B.

Summer is the perfect time to go meatless!  Not topless, meatless!!  With an abundance of hearty, delicious vegetables available, and weather that calls for a lighter menu, try to integrate at least 1 meatless meal per week into your plans. 

Grains, whole fruits, and vegetables are among the healthiest foods because they are loaded with vitamins, minerals and antioxidants.  If you can overcome the fears or intimidation of not eating meats, a whole new world of culinary opportunity opens to you.  Here are some ideas:

-Integrate whole grains as a base for a dish.  Brown rice, quinoa, barley, farro, whole wheat or blended whole wheat pastas are just a few.  One cup of quinoa has more than 8g of protein and less than 4 g of fat (6 oz. of rib-eye has 63g of protein but 34g of fat).   Load up your creation with vegetables, chopped parsley or cilantro, chilies, and spices or flavor with different types of vinegar.

-Mushrooms are a great substitute for meat. They are low in fat, but have lots of protein.  Try and blend different varieties with other vegetables, in pasta sauce of stuff with veggies (portabella works great) and use as an entree.

-Try tofu or tempeh as the base protein for a dish.  Spice with curry or wine sauce, and blend with vegetables or in a stir-fry.  Firm tofu usually works best. 

-Make a savory frittata by adding vegetables tomato, onion, and spices.  Add a salad and you have a meal.

-Make a salad with watermelon, peaches, feta, and pine nuts over romaine, freesia, or micro greens from your local organic farmers market.  Add a hearty piece of whole wheat bread with EVOO and balsamic for dipping.

Let your imagination show no limits and create an innovative meal idea that reminds you to make a memory, not just a meal!

Friday 07/07/12- Workout Diary:

Biking- 15.41 miles, 75 minutes

Strength Training- Back

One arm dumbbell row- 20 lb

Back Row- 2 tubes

Lat pull down-2 tubes

Bent over row- 26 lb pole

Single arm back pull- 2 tubes

Ski jumper- 1 tube

Pull over on stability ball

Friday 07/20/12- Food Diary:

Breakfast-

whole wheat waffle (120 cal)

1/2 cup pears (25 cal) *

1/3 cup 0%  Greek yogurt (40)*

(blended these to use instead of syrup)

1/2 non fat cottage cheese (80 cal)

A.M. Snack-

whey protein shake, 1/4 cup pasteurized egg whites (190 cal)

Lunch -

1 black-bean burger on a whole-grain thin bun, with 3 slices of avocado, Cajun spices, and non-fat feta(280 cal)

1 cup low sodium lentil soup ( made for my family a few days ago from a Cooking light recipe) (100 cal)

P.M. Snack-

apple (67 cal) *

1 whole wheat tortilla (100 cal) *

2 tbs Organic Almond Butter (180 cal)*

*wrap all this together

Dinner-

3 oz. Salmon (150 cal)

2 tbls sauce for fish- Greek yogurt, dill, cucumber (60 cal)

3/4 cup grilled onions/zucchini (70 cal)

1/2 cup curry brown rice(210 cal)

Dessert-

Homemade popcorn(110 cal)

TOTAL CALORIES- 1563

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