It is a great way to increase nutrition in your daily clean eating food plan to incorporate seasonal vegetables into your diet. The days of abundant vegetables and farmer’s market colorful produce are within reach, but there are still beautifully colorful vegetables available at this ‘quiet’ time t seems obvious, but many people steer toward pre-packaged fruit/vegetable juices for convenience which often do have added sugars, preservatives and salt to extend their shelf life . EATING FRESH FRUITS/VEGETABLES AVOIDS THOSE UNWANTED ADDITIVES!
Asparagus, artichokes (one of the highest antioxidant vegetables around), broccoli (high in antioxidants and fiber), and a variety of greens are just a few of the tasty offerings that are available. Spagetti squash, acorn and butternut squash as well as purple/green cabbage, purple/sweet potatoes are great choices.
Try grilling some fresh pineapple to top your ham/turkey/chicken meal, or add spinach, asparagus and anything else to your morning egg whites to help give you protein packed energy for your whole day. Add strawberries and non-fat feta to your spinach, topped with roasted sunflower seeds or hazelnuts as your salad.
Try packing snap peas, carrots, celery, or cherry tomatoes as your afternoon snack. You don't need ranch dressing to dip bacause your not 8 anymore. Enjoy the natural flavors in the vegetables. If you need something, mix 0% Greek yogurt with a dash of hot sauce, or natural horseradish, with a dash of paprika or 2 tablespoon of low-salt natural salsa. Be creative and have some fun with it.
Nutritionists recommend at least 5 servings each day of these fruits and veggies. Try the ideas from above as well as packing pea pods, carrots or sliced or cherry tomatoes as your mid-morning or afternoon snack, can help you achieve at least those serving recommendations.
02/01/12 - Wednesday Workout Diary:
Pure Barre class- 55 minutes
Strength train- chest (at home)
flat bench chest dumbbell press- 20 lb
3 sets of 20 push ups
flat bench dumbbell fly-15 lb
standing chest push- 1 tube
02/01/12- Wednesday Food Diary:
Breakfast-
1 cup egg whites (120 cal)
2 oz old fashioned oatmeal, cinnamon ( 187 cal)
A.M. Snack-
1 bowl high fiber organic raison bran breakfast cereal, 1/2 cup non-fat milk (156 cal)
Lunch-
4 oz tuna steak, rare (165 cal)
salad- 10 oz assorted greens: organic spinach, brocolli, pea pods, brocolli slaw,1/2 orange sweet pepper (100 cal)
3 oz brown rice ( 105 cal)
2 oz fat free feta (45 cal)
P.M. Snack-
1 portion spring water packed tuna, 2 tbls non-fat Greek yogurt, 1/2 tsp pickle relish, 1/2 whole wheat pita (190 cal)
Dinner-
4.5 oz. pork chop (257 cal)
3/4 quinoa, onions, sliced almonds, crushed tomato, garlic (140 cal)
1/2 cup sauté zucchini, yellow squash in EVOO extra virgin olive oil ( 57 cal)
1 whole wheat bagette dipping sauce of balsamic vinegar and rosemary olive oil (210 cal)
Dessert:
no sugar added chocolate pudding, 1/4 cup bluberries (80 cal)
TOTAL- 1717
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