We talk about the benefits of clean eating (moving away from processed white grains toward whole grains, lean meats and fish, low fat dairy, vegetables, fruits, nuts, healthy oils, and lots of water). Portion control and exercise are key to helping achieve that long-term healthy lifestyle. The end result will be more energy, focus, peacefulness and good health.
There is an internet tool that you can use to ensure that you have balance in your eating plan (I don’t like the word ‘diet’. It has such an extreme, unhealthy connotation to me). If you go to fruitandveggiesmatter.gov and click on “Interactive Tool” you will find a virtual plate that illustrates a plate filled with common foods. It then calculates appropriate portion sizes, calories and more.
It’s a great teaching tool for children, and for anyone who wants to find balance in their menus.
Wednesday- 2/08/11 Workout Diary :
Strength Training- trainer- game= 30 second blasts, 3 sets ab crunch on stability ball with lateral twist- 8 lb ball
donkey kick sideways with 2 lb ankle weights
cable chest push outs-3 plates
lay on back, feet and hands straight to ceiling holding 8 lb ball, crunch/rise to ceiling (straight up, not forward to feet)
overhead triceps push forward- 10 lb
stability ball weighted bar skull crusher- 26 lb bar
Wednesday- 2/08/11- Food Diary:
Breakfast-
Grapefruit (40 cal)
1 cup organic egg whites (120 cal)
1/2 cup high fiber cereal with non-fat milk (130 cal)
A.M. Snack-
1 English muffin , 2.3 tbls organic almond butter(268 cal)
Lunch-
4 oz orange Roughy(100 cal)
1/2 cup spaghetti squash ( 26 cal)
4 asparagus(26 cal.)
P.M. Snack-
1 cup egg whites, 1 cup spinach, broccoli slaw ( 119)
Dinner-
6 oz salmon (390 cal)
1 cup wild rice, shallots, mushrooms, garlic (210 cal)
salad- mixed greens, tomato ( 80 cal)
Dessert-
1 cup non fat Greek yogurt, 1/4 cup berries ( 120 cal)
TOTAL CALORIES: 1699
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