It’s so hard to eat the amount of vegetables you should, especially if you work full time. I can preach about the importance of fresh, seasonal vegetables, but the reality is, everyone does the best they can. If there are some ways to add vegetables where you can…then do it!
-Add spinach or lettuce to a sandwich
-Pick up a salad at the bagel shop, or a lot if the fast food chains (just don’t use a cream based salad dressing).
-On Sunday’, pre-bag baby carrots, cherry tomatoes, sweet bell peppers, pea pods or par-cooked broccoli. These can be quickly packed with lunches and snacks.
-Make pasta sauce on Sunday with shredded zucchini, or carrots in it.
-Frozen veggies are convenient and fast.
Most contain as many vitamins as fresh ones do. Be cautious and investigate % of nutrition if drinking ‘veggie juice’ as a means of eating your veggies. They can be really high in calories, but don’t provide enough nutrition.
Monday 7/26/10 Workout-
Spinning bike tape at home- 55 min
strength train- triceps
lying overhead dumbbell press- 12 lb
behind the back, triceps kickback- 26 lb bar(20 reps)
one arm overhead dumbbell extention- seated 20 lb
standing triceps pushdown- 2 bands
one arm overhead triceps extention- 12 lb
single arm triceps kickback- 10 lb
dumbbell crunch on stability ball- 5 lb
Monday 7/26/10 Food Diary:
Breakfast-
Organic steel cut oats (150 cal)
1 small banana (90 cal)
1/3 cup egg whites (70 cal)
A.M. Snack
1/2 cup non fat cottage cheese (80 cal)
1/2 cup non fat cottage cheese ( 55 cal)
3/4 cup mixed berries (40 cal)
Lunch-
4 oz chicken( 187 cal)
salad- 2 cups organic spinach, 12 oz. fat free feta, 1/4 cup brocolli, 1/4 cup beets, 1 whole artichoke heart, 2 tbls wild rice, 1 tbls sunflower seeds (110 cal)
P.M. Snack-
1 whole wheat pita, 2 oz tuna with tbls fat free yogurt (210 cal)
Dinner-
4 oz scallops (95 cal)
1 cup steamed brocolli (26 cal)
1/2 cup brown rice/peas/ carrots ( 160 cal)
Dessert-
non-fat chocolate pudding (60 cal)
TOTAL CALORIES:1333
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