01/12/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 10. January 2015 07:00


I seem to be inundated with magazines, books and periodicals that are bringing to light the ludicrously high calorie and salt counts in processed and restaurant foods.

In the Stouffer’s entre, chicken parmagiana, there are 400 calories and 900 mg. of sodium with 14gm. of fat. WOW!  Chipolte meat burritos have 1700 calories.  That’s more than I eat all day.

Try making a tuna salad sandwich at home from water packed tuna, low fat mayonnaise, or low fat vanilla yogurt, with sweet pickles or red pepper flakes and cut up celery,  crunchy pea pods, or red sweet peppers.  You can add any flake spices that you love to make it just the way you like.  Make sure to have it with whole wheat crackers, pita, or bread instead of white for a healthy whole grain additive to your daily diet.  Lay spinach or lettuce leaves on the top for a vegetable addition.  When you do this you are in control of the calorie count and it saves you lots of money over time!

If you want a salad, most groceries or organic markets have well stocked salad bars.  Just steer away from things on the bar made with mayonnaise, and look for olive oil and vinegar to use or a lemon wedge for your dressing. If you are at the grocery, go to the Diabetic aisle for low sugar, sometimes calorie free dressings.   2 tablespoons or ranch or Caesar and equal the same calorie count as the salad!

1/09/12- Monday Workout Diary:

Treadmill- 30 minutes, 2.3 miles

Strength- Back/abs ( at home/ later at the gym)

Home- Single arm dumbbell row- 15 lb

Crossover crunch

Bent over barbell row- bar with 30 lb

Gym- Upper back- 40lb X 3

Lower back-40lb X 3

Pulley- 40 lb

vertical back pull ups-40 lb

Reverse crunch

pull down (cable machine)-40lb

  1/09/12 Monday Food Diary:

Plan B

7:00-4 large egg whites (67 cal)

Bread (whole wheat, I'm using Ezekial bread from the organic freezer section.  It has no glutens, and low sugar and salt) (110 cal)

11 a.m.- protein shake (160 cal)

2 p.m.-3 oz.  Beef ( sirloin brioled and trimmed) (176 cal)

3 oz sweet potatoes ( baked)

8 oz green vegetables ( raw or steamed)

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

6 p.m.- 3 oz Fish, tuna (bag or can) (101 cal)

3 oz. corn ( boiled - I dont cook mine and I use organic bagged corn)

8 oz cauliflower ( steamed) (74 cal)

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

8 p.m.- 3 oz chicken breast ( roasted)

3 oz brown rice or quieno ( 101 cal)

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



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Paula's Healthy Living

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