Summer lifestyles beg for quick, light meals that are full of lean protein and different colored fruits and vegetables.
Salads are a great solution, with endless possibilities. Try kale, arugula, or bok choy for an unusual green filled with antioxidants. Recently, I made a salad with corn, green onions, red/orange sweet peppers, and rinsed black beans, cilantro and I used a non-fat balsamic dressing (Waldon Farms). It was safe to have on a picnic, low fat, and delicious.
Fish is a light, easy protein. A great recipe that can be cooked rare, sliced, and served over greens in a salad, over quinoa, or Israeli couscous or with grilled vegetables is yellow fin tuna (aka- ahi tuna). The omega-3 oils in fish provide anti-inflammatory qualities. http://www.cincinnati.md/oh/cincinnati/topic-ue4637/omega%203%20oils%20in%20fish/american_heart_association_healthy_diet_guidelines . Putting a teaspoon of sesame oil in a hot pan and searing each side briefly can add a great flavor.
I find that summer’s laid-back attitude and multitude of food options available, makes cooking and eating fun and healthy.
Tip of the Day:
Eat slowly and enjoy the moment. Put your fork down between bites and don't eat in front of the tv or computer. That leads to mindless eating and you may consume more calories than you intended, which alters your results from your clean eating and exercise goals!
Workout 07/11/11: Tuesday
pliometrics DVD- 45 minutes
Strength training- trainer- 4 sets of each 2 exercises
deep squats with cable- 6 plates, 10 reps
cable biceps pull- 3 plates 20 reps
straight front dead leg lift- 45 lb e-z bar
arnolds- 12 lb dumbbells (single arms)
front delt cable raises with bell rope- 3 plates
one-legged single squats on 24 " box
standing triceps extenntion- 2 plates
cable pull through with glute squeeze- 5 plates
- 2 plates
cable standing lat pulldown with rear delt- 2 plates
cable standing lat pull down with rear delt-2 plates
single-arm chest fly lying on back ona stability ball- 2 plates
cable rear leg raise- 4 plates
Food Diary 07/11/11: Tuesday
Breakfast-
4 egg whites, 1 cup spinach (100 cal.)
whole wheat toast, 1.5 tbls organic almond butter (200 cal)
1 apple (67 cal)
A.M. Snack-
Lunch-
4 oz Mahi mahi (85 cal)
Salad- 8 oz assorted greens- spinach, 1/2 sweet pepper,1/2 cup broccoli slaw, 1/8 cup beets, asparagus (88 cal.)
3 oz quinoa (150 cal)
P.M. Snack-
1 cup protein cereal( 120 cal)
1/2 cup strawberries( 30 cal)
Dinner-
1 glass pinot noir (100 cal)
4 oz strip steak (180 cal)
1/2 cup garlic portabello mushrooms with red wine reduction (120 cal)
1 cup grilled bok choy (interesting flavor)( 50 cal)
1/2 cup whole wheat rotini, garlic, olive oil (149 cal)
1 cup vegetable soup ( 130 cal)
Dessert-
1 whole wheat waffle, 1 tbls organic almond butter( 220 cal)
TOTAL CALORIES-1839
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