7/27/10-Paula's Eating/Exercise Journal:Tuesday

by Paula (Clean Eating Expert) 28. July 2010 21:57

 

 

For many people, cash is really tight right now.  To utilize the benefits of clean eating, you need to include at least three servings of vegetables in your diet every day.  I eat so much spinach every day that I choose to spend the extra money and eat only organic spinach t help control the chemical intake my body takes in.  But, even non-organic vegetables can be costly.

I researched at my neighborhood grocery (clearly an unscientific study), which vegetables had the highest nutritional value at the best price.  Broccoli, carrots, beans, and cabbage were all a good value.  Bananas (they are a great source of potassium and fiber), oranges, and grapefruit fit the list as well as milk and of course, water (try to drink at least 48 oz. of water per day).

Try eating/pricing seasonal fruits and vegetables, and check out your neighborhood farmers market (the other day I got 7 ears of corn for $1.50!).  E-mail me at MyCity.MD, and let us all know about your finds.

 

 

 

7/27/10 - Tuesday Workout:

 

Recumbent bike- 30 minutes

Strength train- back/biceps [home + gym]

back row- 2 tubes

barbell curl, E-z bar + 15lb

Single arm biceps row on Bosu- 12 lb

overhead lat pull down- 2 tubes

-------

Hoist mid row-102 lb

Hoist biceps curl- 45 lb

Technogym- vertical traction- 50 lb

Low cable row-20 lb

 

 7/27/10- Tuesday Food Diary:

Breakfast-

grapefruit (40 cal)

1 cup egg whites, 1 cup spinach (120 cal) 

whole wheat toast, 1 tbls no-sugar added jam (90 cal)

A.M. Snack-

large apple (57 cal) 

protein shake (90 cal)

 Lunch-\35 oz Tuna steak (126 cal)

8 asparagus (25 cal)

1/3 cup red quienoa ( 70 cal)

 P.M. Snack-

non fat frozen soft serve (150  cal)

1/2 cup raspberries/blueberries ( 40 cal)

Dinner-

Spinach salad with pine nuts, strawberries and gorganzola (115 cal) 

3/4 cup whole wheat pasta with brocolli, mushrooms, blsamic glaze (250 cal) 

Dessert-

greek yogurt, 1/2 cup high fiber cereal, 2 tbls strawberries(130 cal)

TOTAL CALORIES- 1388

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