02/22/15- Paula's Eating/Exercise Journal- Wednesday

by Paula (Clean Eating Expert) 23. February 2015 05:17

Here are some healthy living, clean recipe ideas to help you achieve your fitness goals.paula b.


-Southwestern Eggs

2 scrambled eggs, 1 tbls. low-salt salsa, 2 cups spinach or kale, 1 tbls. Habanero cheese1 piece of Ezekiel toast, or whole wheat English muffin

-French Toast

Egg was of ½ cup egg whites or egg beaters, ½ cup vanilla whey protein powder, ½ tsp. vanilla, dash of cinnamon.  Dip 1-2 pieces of whole grain, low-calorie bread into egg wash.  Cook in a heated pan sprayed with no-calorie spray.

1 turkey low-salt sausage

-Fruit Smoothie

1 cup frozen blend of strawberries, mango, blackberries, blueberries, or banana.  In a blender add ¼ cup 0% Greek yogurt, 1/4 cup water or non-fat milk, ½ scoop vanilla whey powder.  You can put all the ingredients except for the frozen fruit in the blender carafe the night before and store it in the refrigerator until you are ready to make.

Lunch or Dinner:

-Tuna Tacos

3 oz. seared Ahi tuna, 2 small whole wheat, low-carb tortillas; ½ cup grated carrots, 3 tbls salsa, ½ cup 0% Greek yogurt, 1 tbsp. lime juice, 1/8 tsp. Cumin, cilantro and dried oregano

Chicken Caesar Salad

3 oz. baked chicken (sliced), 2 cups torn Romaine lettuce.  Mix 1 tbls lemon juice, 1 minced anchovy, ½ ts. Dijon, 1 minced garlic clove, 1tp. Olive oil.  Mix dressing, chicken and lettuce together

Optional: Make croutons by spraying whole grain bread with butter flavored Pam or olive oil spray and sprinkle with garlic powder or Cajun spices, or Italian spices.  Bake @350 for 10 minutes or cook under broiler, flipping ½ ways through but watch the bread because it cooks quite quickly

Beef Stir-Fry

Pick a lean beef or bison steak.  Slice thin strips.  Coat pan with 1 tsp. olive oil or sesame oil.  Allow to heat up of your food will absorb the oil rather than cooking in it.  Add ½ cup sliced mushrooms, 1/8 cup yellow onion, 1 cup shredded cabbage, ½ sliced bell pepper, and add 2 tsp. low-salt soy sauce in the last 5 minutes of cook time.  Serve over 3oz. or ½ cup brown rice.  This dish is excellent when you thought you didn’t have something for dinner because you can use any vegetable you have in your refrigerator.   

Stuffed Pork Chop

Take 1 pork chop and butterfly the meat.  Stuff with ½ of mashed sweet potato, 1 tbls. Craisons or prunes, 1 minced rosemary sprig and 1 tbls. minced shallots. Secure closed with a wooden toothpick or butchers string.  Bake at 350F for 40 minutes, until no longer pink.  Sauté 2 cups spinach, rapine or kale in 1 tsp. olive oil and 1 minced garlic glove.  Serve pork over the greens.

There are so many ideas to make a quick, healthy meal where you control the calories and salt.  This makes cooking at home a healthier choice to help you meet your fitness/health goals.


Wednesday 02/22/12 Workout:

Balance/powder total body DVD-50 minutes

Pure Barre class-55 minutes

02/22/12 Food diary:


1 portion Egg Casserole (see this recipe section of homepage for recipe) (120cal.)

2 small cutie oranges (55cal.)

A.M. Snack -

1 tbls almond butter (95 cal)

1 cup celery (36cal)

Whey protein shake (125cal)


4oz chicken (187cal.) Baked

1/4 cup butternut squash, roasted (25 cal.) I LOVE squash right now!

2 cups raw organic spinach, wilted. Sprinkled with slivered home-roasted no-salt almonds (90cal.)

1 sweet potato, sprinkle if cinnamon, I Can't Believe It's Not Butter (120cal.)

P.M. Snack-

3 tbls garlic hummus, 4 whole wheat crackers (lavosh) (191cal)


6 oz scallops- pan seared with butter flavored non-stick spray, spices,parsley,  squeeze of Meyer lemon over (135 cal.)

1 cup Zucchini, onions, garlic, 1/2 tsp rosemary olive oil (80 cal.)

10  Asparagus spears ( 70 cal.)

2 oz barley, portabello mushroom bits, onions (150 cal)

1/2 mixed berries over low fat vanilla yogurt ice cream (140cal.)




Comments (5) -

2/24/2015 1:35:36 AM #

Really enjoyed your posts on muscle stem cells, HIIT, and Chia seeds !

These recipes look really good too!  I am finding if I can make up my meals/snacks ahead of time and eat at the right intervals there is much less chance of binging.  Got to get a wagon with higher inedible rails !

At first read, I thought this was a spoof....


Then got to these sites....


So this study says you can indulge your weak moments....... at breakfast …..regularly !?

I am skeptical......  That bit of sweet once in a while is OK, if the will power is there to not let it get out of hand (or in one)!    What  do you think ?

2/24/2015 5:12:02 AM #

I think it depends on your goals, the timing of those goals and how well you know YOUR personality.  I believe the tongue gets 'a taste' for sweets, then the craving re-appears all day.  Breakfast is your main food/energy source or the day.  It should include protein to fight off mid morning hunger (as well as regular, healthy snacks), and a balance of healthy carbs ( oatmeal, whole grain pancakes or waffle of low-carb, high fiber cereal or toast) or low fat dairy.  There is always some new HOT TREND.  This plan works, and provides the body fuel to rev your metabolism and energy all morning!

2/24/2015 7:20:55 PM #

Thank you for answering !   The biggest food idea I've learned from following your plan is that I'd rather be eating 100 calories of wholesome food rather than any empty calorie sugar snack. That's why this "goodies for breakfast" made me very skeptical.    I feel better with smaller more frequent meals/snacks and it does keep the carb craving at bay !

Can't beat tried and true !

2/25/2015 1:40:37 AM #

This blog is fantastic. There is often all of the suitable information and facts at the recommendations of my fingers. Many thanks and maintain up the good work .

2/27/2015 10:24:53 PM #

Thanks for the feedback.  It  is a grreat motivator for me and I enjoy working together for healthy ,stroger, more energetic living[b], together[/b]!

Comments are closed

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