Hi. Everyone can achieve a higher energy level by integrating 'clean eating' and exercise into their life plan. When making choices about nutrition, it's really important when you are choosing foods for 'clean eating' to pick different colored fruits and vegetables. I mean this literally. Don't eat veggies that only green, fruits that are mostly red...you get the picture. If you have variety in the colors of these foods, and pick from these foods that are 'in season', you will be getting foods with the most flavor. Think about how much more delicious summer tomatoes are, or fall apples. Anymore, you can get most any fruit/vegetable during its 'off season'. But, by getting the most flavor and nutrition per bite, it helps you achieve what is important to having an eating plan that you enjoy and can stick with.
I prefer to budget my money for organic veggies such as broccoli, spinach, tomatoes, sweet peppers ( fruits and veggies with thin/no skin). They have really improved the longevity of these products, and because I eat them so frequently, I don't want to put a lot of chemicals into my system.
Thursday 7/09 Workout:
Recumbent bike- 30 minutes
Treadmill -15 minutes, 1.35 miles
Strength Train- Triceps/shoulders ( 50's)-For explanation, see Monday's blog
Triceps kickback- 5lb
Straight arm shoulder raise-2lb
Standing triceps extension- 8lb
Bent arm shoulder raise- 5 lb.
Standing triceps pushdown- 1 tube
Sit ups on big inflatable ball
Standing triceps extension- 1 band
Straight arm should raise- directed 1/4 turn out- 1 tube
Thursday 7/09 Food Diary:
Breakfast-
1/3 cup non fat cottage cheese- (40 cal.)
1/2 non fat vanilla yogurt (30 cal.)
1/2 cup mixed berries(35 cal.)
1/2 cup Cinnamon protein cereal (60 cal.)
A.M. Snack-
Apple (70 cal.)
12 roasted almonds ( 120 cal.)
Lunch-
5 oz Tilapia ( 120 cal.)
Salad ( 2 cups raw spinach, 4 asparagus, 1/16th cup thawed Edamame, 1/2 yellow sweet pepper, 3 broccoli florets, 1/4 cup cooked zucchini )(70 cal.)
1 whole wheat dinner roll ( 100 cal.)
P.M. Snack-
soft serve frozen yogurt- (110 cal.)
Dinner-
3 3/7 Scallops (100 cal.)
Yellow pepper ( 40 cal.)
1 Tomato-sliced ( 38 cal.)
1 cup whole wheat angel hair pasta - flavored with butter flavored cook spray- ( 2
20 cal.)
Homemade popcorn -( 90 cal.)
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