04/21/15- Paula's Healthy Living Eating/Exercise Journal: Saturday

by Paula (Clean Eating Expert) 22. April 2015 19:55


Food Sabotage; Part 2

Taking steps to move away from processed foods is always a healthier choice, but some of the foods you think will benefit a positive, healthy lifestyle can trick you by being filled with added salts, sugar and

5. Fruit Juice: With all the press about arsenic in apple juice, everyone should evaluate fruit juice in your food plan for a number of reasons. http://www.cincinnati.md/oh/cincinnati/con-article/659375/fruit%20juice%20dangers/arsenic_detected_in_apple_grape_juice__samples.htm . If you are not squeezing the orange yourself, read the labels for sugars (up to 30 mg per serving. Check serving size because they vary per manufacturer. You may be drinking two servings in your morning glass), and preservatives. Many fruit juices are NOT 100% juice, but are called juice ‘products’. The bottom line is that whole fruit is always a healthier choice over juice.

6. Wheat Bread: Wheat bread is always better than white (refined wheat) bread. One way to trick consumers is to use the term “wheat flour”. This term means that they have refined the whole wheat, which stretches out how much is needed to be used, but also strips the fiber and the whole-grain benefits. Whole grain is the word you should look for on the label of ingredients.

7. Canned Soup: One of the most notorious offenders. They can be a sodium landmine. I’ve seen brands with up to 1200 mg. of sodium for 2 servings PER can. Look for low-sodium brands (many can be found in the organic aisle) or quickly make a chicken/vegetable by starting with a low-salt, low-fat chicken broth or stock (found in cartons), add a bag of frozen mixed veggies and a stick of fresh rosemary and simmer 15 minutes on low after you have come to a boil. It’s ready in 20 minutes and makes a complete meal with a small salad or a plate of tomatoes, and a low-fat, whole grain baguette.

Todays’ health conscious consumers must be private detectives looking for clues. DO the work, so that you can achieve the goals you are looking for.

Saturday 04/21/12- Workout Diary:

Walk on street- 30 min., 2.34 miles

Saturday 04/21/12- Food Diary:


Organic steel cut oats(150 cal.)

1/8 cup blackberries, blueberries (30 cal)

A.M. Snack-

whey protein shake with blackberries(140 cal)


3.5 oz salmon (180 cal)

Salad-1 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls garbanzo beans, 1 tbls roasted sunflower seeds(90 cal)

3 oz brown rice (105 cal)

P.M. Snack-

low carb whole wheat tortilla, non-fat feta cheese, pea pods(140 cal)

handful of dark chocolate covered acai berries (100 cal)


2 large crab legs, lemon ( no butter) (360 cal)

1/2 cup spaghetti squash, sprinkle sharp cheddar (65 cal)

1 /2 cup peas, pearl onions (85 cal)


1/2 cup non-fat cottage cheese, cut up two cut up dried plums (otherwise known as prunes)(80 cal)




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Paula's Healthy Living

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