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

by Paula (Clean Eating Expert) 12. March 2014 10:36

 

If you’ve ever had digestive issues (as I have for 10 years), you know how important having fiber is in your diet.  Many people have an adverse reaction to fiber powders (stomach discomfort, gas).  It is a great idea to add high fiber stars into your clean eating food plan.  It is an added bonus because there are foods that are high in fiber and low in calories as well:

-Artichoke- 8g fiber/ 87 calories

-Brussels Sprouts- 1 cup, 6 g fiber/65 calories

-Kiwi- 1 cup, 5g fiber/110 calories

-Pear- 1 medium, 6g fiber/ 103 calories

-Raspberries- 1 cup, 8g fiber/64 calories

-Blackberries- 8 grams fiber/ 64 calories

-Lentils- 8 grams fiber/ high protein

-Apple- 4 grams fiber/57 calories

-Broccoli- 6 grams fiber, 30 calories for 1 cup steamed

Make  sure any breads, rice, cereals, or pasta’s are made with whole grains (check not only the nutrition label, but look at the ingredient list which will accurately tell you what’s really in the product in order).  Make sure that regular exercise is part of this plan because it aids in a proper digestive process. Drinking enough water also helps.

 This information about fiber and good health practices re-enforcing the ideas we speak about in this blog.  Clean eating and exercise are important for your long term health.

         

 Friday 03/11/11-Exercise Diary:

Yoga DVD- 90 minutes

recumbent bike- 30 minutes

Friday 03/11/11- Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal,+ cinnamon ( dry weight) (221 cal)

11 am- protein shake (160 cal)

                                                           2 p.m.- 5 oz halibut (144 cal)                                                                                               

 3 oz quinoa ( 150 cal)

 8 oz vegetables ( raw or steamed) (88 cal)                          

 6 p.m.- 3 oz turkey breast, roasted, spices but no salt (49 cal)

1/2 tsp Uda oil - combination of flax, sesame and olive oils-(65 cal)

3 oz  sweet potatoes (oven  roasted in skin) (64 oz)

 8 oz green vegetables ( raw or steamed ) (88 cal)

8 p.m.-5 oz. mahi mahi (pan seared) (145 cal)

3 oz beans, adamame (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

TOTAL CALORIES: 1641

                                                                                                

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Paula's Healthy Living

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