For many people, cash is really tight right now. To utilize the benefits of clean, healthy eating, you need to include at least three servings of vegetables in your diet every day. Filling your plate with vegetables (even in your eggs at breakfast) helps to modify the total calorie count for the meal, while providing healthy nutrition. I eat so much spinach every day that I choose to spend the extra money in my food budget, and eat only organic spinach to help control the chemical intake my body takes in. But, even non-organic vegetables can be costly.
I researched at my neighborhood grocery (clearly an unscientific study). I evaluated which vegetables had the highest nutritional value at the best price. Broccoli, carrots, squash, beans, and cabbage were all a good values. Bananas (they are a great source of potassium and fiber), oranges, and grapefruit fit the list as well.
There are many vegetables that are flash- frozen at harvest time and retain their nutritional value and taste. Peas, carrots, pureed squash, corn and onions are just a few. If you decide to buy frozen vegetables, be wary of those products advertised with ‘sauce’ on them. That is where the calories and salt are needlessly added. You can ‘doctor’ your vegetables at home by adding low-salt chicken broth or bullion, or fresh or dried herbs. Pan sear corn in a tablespoon of flavored olive oil to caramelize the vegetable. My children love that preparation. Mix in some diced red sweet pepper or a spicy halepenio pepper if that is your preference.
Try eating/pricing seasonal fruits and vegetables, and check out your neighborhood farmers markets when they are available.
03/16/12 - Monday Workout Diary:
Pure Barre class- 55 minutes
Strength train- back/biceps [home + gym]
back row- 2 tubes
barbell curl, E-z bar + 15lb
Single arm biceps row on Bosu- 12 lb
overhead lat pull down- 2 tubes
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Hoist mid row-102 lb
Hoist biceps curl- 45 lb.
Techno gym- vertical traction- 50 lb.
Low cable row-20 lb
03/16/12- Tuesday Food Diary:
Breakfast-
grapefruit (40 cal)
1 cup egg whites, 1 cup spinach (128 cal)
whole wheat toast, 1 tbls no-sugar added jam (130 cal)
A.M. Snack-
large apple (57 cal)
whey protein shake (125 cal)
Lunch-
4 oz. Ahi Tuna steak(rare), pan seared in sesame oil (226 cal)
8 asparagus (25 cal)
1/3 cup red quinoa ( 70 cal)
P.M. Snack-
6 . Non-fat frozen soft served with raspberries/blueberries (210 cal)*special treat outing with the children
Dinner-
Moroccan Lamb Stew (465 cal))
Dessert-
0 % Greek yogurt, 1/2 cup high fiber cereal, 2 tbls. strawberries(180 cal)
TOTAL CALORIES- 1741
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