07/13/15- Paula's Healthy Living Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 11. July 2015 19:35

Summer salads are great, light, quick choice for a summer meal.  A basic ingredient is the greens.  Pick and wash your greens.  You can use, spinach, romaine, Boston bib, spring mix, arugula, or an herb blend.

Next thing to add is a seasonal fruit.  Choose blueberries, orange sections, blackberries, peaches, strawberries or cantaloupe.  Zest a lemon over the top.

Add purple onions, pea pods or any vegetable available is great

You can add ¼ cup rinsed kidney, cannellini or black beans for added protein.  Rinsing them when you take them from the can, reduces the sodium by 40 %) (Oxygen Magazine).

A small portion of avocado adds healthy fat.  Just be moderate in your portion because they are high in calories.

Add a sprinkle of low-salt almonds, pecans, walnuts, macadamia nuts or sesame seeds for heart- healthy oil. Again, use in moderation due to their calorie count.

Add a lean protein if needed by using shrimp, salmon, chicken or lean beef.

Adding a sprinkle of fat-free feta, goat cheese or a hard cheese like reggiano-parmesian for an added flavor is a great addition.

The key to make or break the healthy aspect of this summer meal is the dressing.  If you build this amazing,  healthy, appropriately portioned salad, and then dump a calorie-laden cream-based dressing, then you have sabotaged the point of it all.  Make a healthy choice by mixing 1 tbls. Olive oil, 1 tsp. lime juice, 1 tbls. hearty mustard or flavored vinegar.  If you need to use store bought, really read the nutrition labels for 1. serving size, 2. fat content, 3. calorie content, 4. sugar and salt.  On my vacation I picked up a bottle of  low-calorie Newman’s Own Balsamic Dressing.  It worked fine. 

Most of all, enjoy the experience of eating a healthy summer salad with the amazement of the flavors and fruits and vegetables that are available now.

                                                                      07/10/12- Exercise Diary: Tuesday

yoga DVD- 70 minutes

07/10/12 Food Diary: Tuesday

Breakfast-

2 eggs over easy, sprinkled with salsa served over muffin (120 cal.)

Whole wheat English muffin (80 cal.)

A.M. Snack-

whey protein shake ( no added sugar) , 1/3 cup pasturized egg whites(160 cal.)

Lunch-

whole wheat, low-fat bread, 3 oz turkey, romaine, tomato, 1/2 tsp. dijon mustard ( 206 cal.)

1 cup green beans ( 30 cal)

P.M. Snack-

squat peaches over non-fat cottage cheese ( 160 cal.)

Dinner-

Israeli Couscous, salmon with dill (300 cal.)

Brocolli slaw I made with craisons, 1/4 cup 0 % Greek yogurt, sliced almonds, and spices for a kick (150 cal.)

1 ear of grilled corn-on-the-cob (100 cal)

1/2 acorn squash, Waldon Farm maple syrup (100 cal)

Dessert-

ricotta, strawberrie napoleon (210 cal.)

TOTAL CALORIES- 1716

 

 

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