07/19/15- Paula's Healthy Living Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 20. July 2015 19:03

FIVE is the minimum number of fruit and vegetable servings you should aim for each day, according to the United States Department of Agriculture.  Not surprisingly, most Americans do not hit that mark.  If you want to see success in your weight-loss goals, it will not be accomplished through expensive, crazy diet pills, and unhealthy food plans and diets. 

True, long-term weight loss can be accomplished through including low-calorie, calorie dense vegetables, fruits, lean protein, low-calorie dairy, whole grains and plenty of water into your food plan.  This is especially tasty when you try to include seasonal fruits and vegetables.  Local farmers markets are a great choice to find luscious tasting tomatoes, corn, lettuces, herbs, rhubarb, and peaches. 

Grilling asparagus, zucchini, onions, garlic, fennel, and portabella mushrooms when brushed with olive oil is amazing.  Add over a serving of brown rice or quinoa and you have a filling, healthy meal.

07/19/12 Workout Diary- Thursday


yoga DVD- 60 minutes

20 minutes, foam rolling + stretching


07/19/12 Food Diary- Thursday




1/8 cup blueberries (25 cal)


4 oz 0% Greek yogurt (70)


11/2 whole wheat waffle, dry (180 cal) I put the yogurt and berries on top


A.M. Snack-


Whey protein shake, 1/4 cup pasturized egg whites (151 cal)


Lunch -


4 oz orange roughy (90 cal)


8 oz salad-. organic spinach, 1 tbls sunflower seeds (roasted/no salt) broccoli, 4 asparagus, steamed purple cabbage, broccoli slaw (100 cal)


½ rinsed black beans (120 cal)


P.M. Snack-


apple (67 cal)

 turkey sandwich-2 oz low-salt turkey on Ezekiel bread, romaine lettuce, ½ tsps.raw horseradish, 0 % Greek yogurt, squeeze of lemon (380 cal)




Hawaiian tuna burger (280 cal)


carrot-beet slaw (70 cal)


Homemade sweet potato fires, stevia, cinnamon (110 cal)




Homemade popcorn(90 cal)


1 oz. 70% cocoa dark chocolate (150 call)



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Paula's Healthy Living

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