Part of clean eating philosophy is to eat seasonal, local fruits and vegetables. The winter is not as exciting in certain parts of the states (Midwest, upper east coast). We know that squash are accessible at this time as well as carrots, parsnips (I know it sounds colonial, but they are actually sweet when pureed or roasted), and rutabaga. A dark leafy vegetable that you may have shied away from is swiss chard, or mustard and collard greens. Swiss chard is packed with two different types of antioxidants; 1) carotenoids and anthocyanins. You can find out such information from any nutrition guide book.
To prepare greens, you need to wash the leaves thoroughly and pat dry. Then you bend the leaf in half, lengthwise, and cut along the sides of the rib. Be sure to trim the ends off. Then chop the ribs about ½ inch thick, and chop the leaves coarsely. Kale is trimmed the same way. Heat 2 teaspoons EVOO or a flavored oil, with chopped garlic cloves. Cook garlic for 1 minute over medium heat. Add chard and sauté for 2 minutes or until softened. If they aren’t softened to your taste, cover the cooking pan for 5 minutes. Season to taste.
01/17/11- Monday Workout Diary :
P90X- stretch, 60 min
01/17/11 - Monday Food Diary:
Breakfast-
1/2 cup non-fat cottage cheese (80 cal)
1/2 mango, 1/8 cup blueberries(70 cal)
A.M. Snack-
1 apple (67 cal)
1 tsp. Organic almond butter(95 cal)
Lunch-
3 oz. Shrimp(60 cal)
Salad- 2 cups romaine, 4 cherry tomatoes,cucumber, zucchini (65 cal.)
small portion of greek yogurt (60 cal)
P.M. Snack-
2 pieces whole wheat bread, 3 oz sliced, low sodium turkey, 1 tbls honey mustard- open faced ( takes longer to eat) (160 cal)
Dinner-
3/4 cup 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 (120 cal )
Dessert-
cheesecake ( homemade by my sister)(180 cal)
TOTAL CALORIES-1407
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