by Paula (Clean Eating Expert)
5. March 2010 08:49
Wintertime is the perfect time for steaming soups and hearty stews. It’s also a good time to be adventurous in trying new whole grains. Here are 4 types that go beyond brown rice;
1. Millet- A tiny seed that was regularly eaten in China. It’s filled with Vitamin B, and can be added to muffins and breads, veggie burgers, or sprinkled on a salad.
2. Bugler- Comes from the wheat family (main ingredient in tabbouleh), it contains fewer calories per serving but twice as much fiber as brown rice. You can eat it warmed with maple syrup like oatmeal, or stir fry it with vegetables
3. Spelt- Related to wheat, it’s a nutrition powerhouse. It has more protein, iron, minerals, and vitamins than wheat. It can be sprinkled on salads or spelt flour can be added to breads or homemade pastas
4. Kamut- not widely known, it looks like rice, but has 40% more protein. You can cook it like pilaf or add to stir fry or sprinkle on top of your salad.
Thursday 3/04/10 Workout-
Elliptical- 30 minutes, 2.55 miles
Strength- Legs(At the gym)12 reps X 3 sets
Smith machine squats- 40 lb
Lunges 50 X 3 sets
adduction-70 lb
Rear kick machine- 70 lb
Leg extension- 50 lb
leg press- 120 lb
pure strength leg press- single leg- 45 lb
Thursday 3/04/10 Food Diary:
Breakfast-
1/2 cup Archer Farm Cinnamon Start cereal (63 cal)
1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)
A.M. Snack-
1 cup egg whites, 1 cup spinach, 1/2 cup squash (125 cal)
Lunch- restaurant
1/2 turkey sandwich (110 cal)
Salad- mixed lettuce, beets, goat cheese, candied pecans (120 cal)
P.M. Snack-
apple (67 cal)
3 tbls. almonds (190 cal)
Dinner-
4 oz Salmon (240 cal)
3/4 cup zucchini, yellow squash, onions, garlic (50 cal)
1/2 oz. dark meat chicken (50 cal)
Dessert-
1 grapefruit ( 40 cal)
TOTAL CALORIES- 1259
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