by Paula (Clean Eating Expert)
27. February 2010 14:01
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We all remember the food pyramid that was on the poster in our classrooms growing up in grade school. Those recommendations have changed in 20 years but we all want to know how to fuel our systems so we are healthy with loads of energy.
-Lean proteins: Chicken, lean beef, eggs, egg whites, and fish (salmon, tuna and mackerel are high in omega 3 fatty acids. Many types of seafood are good sources of magnesium which promotes mood stabilizing and relaxation) are great sources of protein.
-Fruits
-Beans: Often called ‘the magical fruit’, because they are rich in vitamin B6, which helps the nervous system, and immune-system function well when producing red blood cells.
Vegetables- Try to buy seasonal vegetables. These provide you with a variety of different nutrients because you’re not eating the same veggies all the time, which gives you the most nutrients. Good sources of B vitamins are leafy green veggies, potatoes, garlic and fish.
Whole grains- High in fiber. Whole grains aid in digestion. Whole grains are a slow release carbs which keeps your insulin level and feeling full.
Water- When you’re stressed, your body leaches water along with nutrients. Your body can’t function at its peak with out an adequate amount of water (not soda!)
2/27- Saturday Workout:
Recumbent bike- 30 minutes
2/27- Saturday Food Diary:
Breakfast-
grapefruit (40 cal)
Organic steel cut oats, 2 tbls blueberries( 165 cal)
A.M. Snack-
1 cup egg whites, 1 cup spinach, 1/3 cup spaghetti squash ( 120 cal)
5 cherry tomatoes( 26 cal)
Lunch-
4 oz. mahi mahi( 100 cal)
Salad, 1 cup organic spinach, 2 tbls wheat berries, 3 asparagus, 1/4 cup broccoli slaw, 1 orange sweet pepper (80 cal)
P.M. Snack-
1 cup cauliflower (38 cal)
1greek yogurt (80 cal)
2 oz chicken ( 75 cal)
Dinner-
5 oz salmon(365 cal)
1 cup brown rice (121 cal)
Dessert:
homemade popcorn (90 cal)
TOTAL CALORIES: 1300
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