by Paula (Clean Eating Expert)
21. February 2010 09:49
I know how important my dinner time is to the connection with my children, to our bond as a family unit and how peaceful it makes me feel. But, sitting down for a meal, and dedicating 20-30 minutes for the process (telling my teenager to leave her phone outside of the room) is also good for your continued good health and clean eating habits.
Eating quickly, until you feel full (possibly eating more than you intended to), can triple your chances of being overweight according to a study in the British Medical Journal. So slow down…put your fork down between bites, don’t put food in your mouth when you have food in your mouth ( my kids have heard that one)…don’t bring extra food to the table..and enjoy your experience!
2/20/10 - Saturday Workout:
recumbent bike- 30 minutes
strength train ( with trainer)- 3 sets of each
side step upon 12" box with shoulder raise- 9 lb
chest press- 40 lb
shest fl;ye- 9 lb
leg press- single leg- 45 lb
2/20/10- Saturday Food Diary:
Breakfast-
1 cup egg whites, 1 cup spinach, 1/2 cup spagetti squash, 2 asparagus (125 cal)
Grapefruit (40 cal)
A.M. Snack-
Pronos protein shake (150 cal)
Lunch-
1 3/8 tuna steakoz orange roughy (72 cal)
1 3/8 mahi mahi ( 34 cal)
Salad- 1 cup organic spinach, 1/2 orange sweet pepper, 2 asparagus, 1/3 cup brocolli, 2 tbls adamame, 1 tbls EVOO (extra virgin olive oil) (95 cal)
P.M. Snack-
4 shrimp, spagetti squash, 1/3 cup green beans, 2 cherry tomato, 1 tbls cocktail sauce (85 cal)
Dinner-
1 cup quieno, with grilled onion, zuchinni ( approx 1/3 cup)(168 cal)
4 oz ahi tuna (130 cal)
1 1/2 ears of corn ( 145 cal)
Dessert:
homemade popcorn (90 cal)
1/2 cup non-fat cottage cheese , 1/2 plum(120 cal)
TOTAL- 1254
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