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

by Paula (Clean Eating Expert) 12. June 2015 21:18

Watermelon is a delicious and nutritious bonus for summer.  When chilled, it’s delicious and refreshing.  It’s filled with citrulline, which your body turns into nitric oxide (it relaxes blood vessels).  This allows the oxygen in your body to flow to your heart and muscles.

Watermelon has 46 calories for 1 cup, with 9.5 grams of sugar.  The benefits of watermelon are that it is very low in saturated fat, has no cholesterol, and is very low in sodium.  It is high in potassium, and very high in vitamin A and C.  The negative is the sugar count.  Compared to a host of other foods it isn’t bad, but compared to the sugar levels in other whole fruits, it’s on the higher side.

Last summer I was served a delicious, special appetizer in Hawaii that I duplicated for a dinner party when I got home (to rave reviews). I stacked  5 to 7- 1 X 1 squares of seedless watermelon in a pyramid shape.  You can serve on a bed of lettuce, or a pretty plate.  Sprinkle low-fat feta, gorgonzola or blue cheese over the top.  Drizzle with a high quality olive oil (they used truffle but use whatever taste you enjoy).   A heaping spoonful of crab meat is placed on top of the fruit and slivers of fresh basil were sprinkled on.  You can put a few pieces of roasted no-salt pecans, hazelnuts or pine nuts, if that sound appealing.  The last step is a pinch of high quality sea salts sprinkled over.  It’s a lovely presentation, easy,  and the costs can be contained by tweaking the ingredients.

Enjoying seasonal fruits like watermelon, peaches or strawberries,  and utilizing them as appetizers,  as part of a refreshing salad, embellishments to entrée’s, or as dessert is a wonderful summer-time treat!

 Thursday 06/11/12- Workout Diary:

Pure Barre class- 55 minutes

Strength Train with trainer- 55 minutes

20 reps, 3 sets each 3 exercises

step up with single leg onto an 18" box with cable leg cuff on(2 plates) with a shoulder press holding 8 lb barbell

walking lunge with double lunge at the top of each stride- holding 10lb barbells


bent over rear butt kick with cable cuff (2 plates)

bent over rear delt raise- 4 lb barbell (rotator cuff sore)


single leg attached to cable cuff, knee to chest- 3 plates

arnolds- 8 lb


50 squats holding 18lb kettlebell

Thursday 06/11/12 - Food Diary:


1 cup egg whites, with spinach (125 cal.)

2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non fat cottage cheese (160 cal.)

1/2 cup of bluberries(30 cal.)

1 scoop whey protein powder(125 cal)  All the above blended with ice


lo-carb wrap with 1/2 cup black beans, 0 % Greek yogurt, mango salsa, 1 oz turkey - (300 cal.)

Salad - spinach, beets, zucchini, sunflower seeds, carrots, no calorie caesar dressing(Waldon Farms)(2 tbls)(100 cal.)

P.M. Snack-

1/2 apple( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)


4 oz grilled chicken kabobs( low sodium tariake ), pinapple, cherry tomatoes(210 cal.)

1/2 cup green napa cabbage, mushrooms, pea pods,scallion, garlic, EVOO ( 90 cal.)

3/4 cup brown rice (served under kabobs) (100 cal.)


1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)

Homemade popcorn ( 90 cal)


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Paula's Healthy Living

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