03/13/15- Paula's Healthy Living Exercise/Eating Diary: Saturday

by Paula (Clean Eating Expert) 11. March 2015 06:28

There are tools you can utilize to help you to stay on track with your healthy eating and weight management goals:

  • A food scale - Available at large chain superstores, cooking stores, and on the Internet. It can be used for a short period of time to readjust your understanding of appropriate portions, or used daily to help manage your goals.
    • I use mine every day when making salads and portioning backs with meats, brown rice, and edamame that I store in the freezer for future quick uses.
  • Measuring spoons and cups - It may seem obvious, but measuring according to a low-fat recipe versus eye-balling the ingredients, can save you increased calorie counts on recipes. It is an easy fix.
  • Pasta measuring tool - It allows you to portion out between 1-4 portions of dry pasta such as spaghetti or those pastas that won't easily fit into a measuring cup.
    • It's beneficial for people who are only cooking one or two portions and don't want to cook off a whole box.
  • Using the measuring unit marks on a stick of butter
  • Portion plates - These pre-printed or formed plates are helpful for people who are looking to change the whole attitude about their relationship with unhealthy foods.
    • They help goals of weight loss and clean eating by physically modifying in a visual manner, the utensils that you use.
    • It takes the guess work out of eating the appropriate sized portion of protein, vegetables, and healthy carbs.
  • Ice cream scooper - A typically sized scoop equals a ½ cup measurement. This can be an easy solution if measuring a low-fat recipe chicken salad, Waldorf salad, mashed sweet potatoes, or brown rice.
  • Pedometer or heart rate monitor - Buy and use a pedometer on the waist of your clothes to monitor your steps taken per day. Aim for 1000 steps per day. You'll be more inclined to take the stairs, take a stroll after dinner, and get up early to walk the dog when you see those numbers climb. Using a heart rate monitor while you exercise allows you to monitor your work effort.
    • These tools help you increase your energy and help boost your metabolism through engaging a higher output of calories during your day.
  • Food Diary - Writing down calorie values for what you eat keeps you mindful of empty calories (those that don't provide nutrition) through drinks, candy, and mindless daily bites of food that happen throughout your day without you realizing it.

Small steps and options make a difference when developing a meal plan for weight management. Write me here at YourCity.MD with any products or ideas that have worked for you.

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03/10/12- Saturday Workout Diary:

bike, out doors - 60 minutes, 14.23 miles

03/10/12- Saturday Food Diary:

Breakfast-

Organic steel cut oats, 2 tbls blueberries (165 cal)

1 cup egg whites (120 cal)

A.M. Snack-

whey protein shake with 1/2 cup pasteurized egg whites (190 cal)

yellow sweet pepper (26 cal)

Lunch-

5 oz. baked cod (80 cal)

Salad,2 cups organic spinach, 2 tbls wheat berries, 3 asparagus, 1/4 cup broccoli slaw, 1 orange sweet pepper, 2 tbls white beans (130 cal)

P.M. Snack-

3.5 oz chicken (155 cal)

Dinner- restaurant (approx. calories)

4 scallops over pumpkin puree' (265 cal)

wilted purple cabbage with vinegar dressing over (121 cal)

mashed parsnips (70 cal)

1 whole wheat baguette, olive oil, balsamic vinegar ( 130 cal)

1 glass Shiraz (100 cal)

Dessert:

homemade popcorn (90 cal)

TOTAL CALORIES: 1625

Tags:

Paula's Healthy Living

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