08/03/15- Paula's Healthy Living Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 4. August 2015 09:51

There are some easy trades you can make to save 100 calories quickly from your daily calorie intake without feeling like your “dieting”.

Breakfast:

-Use skim milk vs. Coffeemate and try to slowly reduce the amount of sugar you add to each cup.  Try ¼ teaspoon less sugar in your coffee.  It’s easy to do without radically changing the taste. 

-Eat a bowl of high-fiber cereal or oatmeal instead of grabbing a giant muffin or bagel.

-Eat eggs for breakfast.  They make you feel fuller for longer.

Lunch:

-Use Greek yogurt or low fat mayo when you make tuna salad.

-Use ‘thin’ buns instead of chibatta bread or a baguette for a sandwich.

-Top your burger or sandwich with tomato, romaine lettuce, or pickles instead of cheese.

-Use 1 tablespoon salad dressing and toss salad in a seal-tight container or zip lock bag.  This coats all the salad more evenly using less dressing and lowering the total calories.  Also, try flavored vinegar and EVOO versus ranch, bleu cheese or cream based dressings.

Snack:

-Don’t skip a mid- afternoon snack.  12 to 6 is a long time for your body to go without nourishment and can lead to less-healthy choices around dinner time because you are starving.

-Carry a bag of home mixed, no-salt nuts in your glove box of your car, your briefcase or desk.  In moderation, they make you feel satiated and add healthy oils to your food plan.  I love to make a mix bag of almonds, walnuts (high in calories), sesame seeds, pumpkin seeds and soy nuts.

-Eat homemade popcorn (see recipe section on the .MD homepage) instead of processed, microwave popcorn.

-Grab a Dannon Light n Fit versus low-fat fruit blend varieties.  Try low-fat or 0% fat Greek yogurt or added protein.  They come with fruit and honey blends now available.

-Replace ½ butter ingredients in cake, muffin or brownie recipes with apple sauce or mashed bananas.

-Carry whole fruits such as apples, oranges or grapefruits or snack.  These varieties don’t bruise or mush as quickly as peaches, pears or others.

Dinner:

-Eat thin crust pizza versus pan pizza

-Bring your own low-fat salad dressing to restaurants.  Then YOU control the calories in the dressing and the amount used.

-If you are having fajitas, fill one tortilla versus three and teat the remainder of vegetables with a fork.  Ask the server to have the chef make them with a reduced amount of oil.  I’ve never been refused for this type of request.

-Drink a glass of water before your meal is delivered.

-Eat at a table versus in front of a TV, computer or in your car.

Friday 08/03/12- Workout Diary:

Pliometrics DVD- 55 min

foam rolling/stretching (15 minutes)

Friday 08/03/12- 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-

1 cup cooked quinoa, mixed with frozen peas, 1 /4 tbls. curry (183 cal) (leftover)

1 apple (57 cal)

Lunch-

3.5 oz salmon (180 cal)

8 oz.Salad- spinach, 1/2 sweet pepper, yellow squash, , 1 tbls roasted sunflower seeds(90 cal)

3 oz adamame (130 cal)

P.M. Snack-

apple (57 cal)

2 oz homemade mixed nuts (no salt almonds, pumpkin seeds, sesame seed, soy nuts, walnuts) (120 cal)

Dinner-

2 large crab legs, lemon ( no butter) (260 cal)

1/2 spagetti squash, spritz with I Can't Believe It's Not Butter, nutmeg (65 cal)

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

Dessert-

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


TOTAL CALORIES-1850

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