06/07/15- Paula's Healthy Living Exercise/Eating Journal: Thursday

by Paula (Clean Eating Expert) 8. June 2015 03:35

paula

Weight Loss Tips: Part 2:

Yesterday we discussed ideas that can help you stay on track to achieve your weight-loss and fitness goals.  Let’s continue:

11. Let vegetables cover ½ of your dinner plate.  It can be more than 1 type including sliced tomatoes, mushrooms, zucchini, kale…

12. Eat roasted, no-salt almonds or walnuts (in moderation) instead of candy as a snack.  Because they provide heart-healthy oils, and protein, they leave you feeling satiated.  Candy leaves you with a belly-bulge, and a sugar drop-off later.

13. Don’t eat in front of the TV.  It leads to ‘mindless eating’ and over indulging because your mind is attentive to the TV. and not the speed or quantity that you are eating.  Rather, try to create an ‘atmosphere’ for dinner.

14.  Use food/exercise diary.  It is highly effective reminder of where calories are wasted on candy, drinks, and eating off kid’s plates.  It helps you identify how many calories and salt are in restaurant and pre-packaged foods.  It is for your-eyes- only, so honesty is the most effective way to utilize this tool.

15.  Switch to low-fat dairy.  Milk, yogurt, feta, cheddar, cream cheese and Greek yogurt have no taste difference in low-fat versions.

16.  Eat whole fruits.  Have an apple before a meal for a healthy fiber boost to your diet.  Mix a banana into your pancake or baking creations.  Try a grapefruit, orange or Bing cherries in the afternoon for a sweet snack.

17.  Evaluate when you eat out of boredom, fear, stress or habit, rather than nutrition.

18.  Order wine by the glass instead of the bottle.  It will help moderate your consumption.  Alcohol can be high in calories (especially sugary drinks like daiquiris, and cosmopolitans.

19.  Order dressings, condiments and sauces on the side.  You will be much more moderate about what you add than a restaurant would be.

20.  Avoid white breads, white rice, white pasta and cakes.  They create huge-calorie addition with no nutritional value.  Choose whole grain varieties, or at least in the case of pasta, a whole wheat blend (many people don’t like the dense taste of 100% whole wheat pasta).

Summer is a great time to get more-active and include vegetables and fruits into your food plan to help you achieve your weight goals.  It can also be filled with social opportunities and picnics that can be a land-mind of bad-eating binges.  Use these and the ideas from tomorrow to find a moderate/enjoyable season.

                                                                          Thursday 06/07/12 - Workout Diary:

Interval DVD- 45 minutes

 

Pure Barre class- 55 minutes

 

Thursday 06/07/12- Food Diary:

 

Breakfast-

 

Apple (67 cal)

 

Egg burrito: 1/2 cup egg whites, 1 whole egg, 1 tbls salsa. 1 whole wheat low-carb tortilla, 1 tbls fat free feta, spices (200 cal)

 

A.M. Snack-

 

Whey protein shake, ½ cup pasteurized egg whites (175 cal)

 

Lunch-

 

3 oz. baked chicken (140 cal)

 

8 oz. Salad- romaine, cherry tomatoes, green beans, red sweet pepper (88 cal)

 

3 oz quinoa (130 cal)

 

P.M. Snack-

 

½ cup 0 % Greek yogurt (65 cal)

 

1 cup non-fat cottage cheese(90 cal)

 

1/8 cup blueberries (20 cal)

 

15 dark chocolate acai berries (90 cal)

 

Dinner-

 

small organic spinach salad, tomatoes, purple onion, EVOO balsamic vinegar (120 cal)

 

3 oz shrimp, grilled ( 90 cal)

 

Israeli cous-cous, crumbled goat cheese, fresh basil, (190 cal)

 

½ acorn squash (90 cal)

 

Dessert:

 

Homemade popcorn (90 cal)

 

TOTAL CALORIES- 1645

 

 

 

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Paula's Healthy Living

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