Summer fruits and vegetables provide an amazing opportunity to shop and eat an array of color which is nutritionally best. Color is also a tip-off for health-protecting compounds:
Green is an indicator for phytonutrients. Think broccoli, brussel sprouts, spinach (for folate), green beans, and green peppers which contain lutein. http://www.cincinnati.md/articlepage_cn.aspx?cn-documentid=642328&query=green vegetables&s=1&cat=con
Orange and yellow highlight carotenoid-rich foods. Carotenoid may help lower the risk of cancer and heart disease. The beta-carotene in carrots, pumpkins, and sweet potatoes is converted to vitamin A for healthy eyes. Oranges are packed with vitamin C and folate.
Red fruits and veggies get their color from lycopene and anthocyanin (powerful antioxidants). Those antioxidants help reduce several kinds of cancers and are blossoming with an assortment of vitamins.
Include blue and purple colored vegetables and fruits to help reduce disks of cancer, heart disease, and stroke. http://www.cincinnati.md/oh/cincinnati/one-click-search/blue%20and%20purple%20vegetables . Blueberries have been called a 'superfruit' and eggplant, blackberries, and purple grapes are a great pick.
White choices like onions, garlic, turnips, mushrooms, and cauliflower may help lower cholesterol and blood pressure. Bananas and white potatoes are a good source of potassium.
Try to cook your vegetables al-dente to help retain more vitamins, but adding one more fruit and vegetable every day to your meal plan will help your clean eating plan.
Wednesday 06/22/11: Exercise Diary-
Spin class- 44 minutes
Strength train- legs/biceps (gym)
Leg extention- 20lb
walking lunges- 50 strides
biceps row- 15lb (in plie')
leg abductor-70 lb
hammer curl- 15lb with lunge
leg press- 120 lb
preacher curl- E-Z bar with 40 lb
Seated leg curl- 70 lb
low cable row- 40 lb
Wednesday 06/22/11:Food Diary-
Breakfast-
8 oz. non-fat Greek yogurt (90 cal)
1 cup organic egg whites, 1 cup organic spinach, 2 brocolli pieces (140 cal)
2 pieces Ezekial brd, Butter flavored spray (160 cal)
A.M. Snack-
protein shake (77 cal)
Lunch-
3 oz roasted chicken, spices, no salt (150 cal)
salad- 2 cups organic spinach, 5 asparagus, 1/4 cup green beans, 1/2 red sweet pepper (61 cal)
3 oz. brown rice (105 cal)
P.M. Snack-
1 whole grain tortilla, 2 tbls organic almond butter, strawberries, sliced ( 277 cal)
Dinner-
4 oz. salmon (240 cal)
1/2 cup whole wheat pasta with 4 asparagus spears,2 brocolli florets, 4 cherry tomatos, shaved parmesian, Butter spray (210 cal)
Dessert-
apple (57 cal)
1/2 oz dark chocolate (over 70% cocoa)(90 cal)
TOTAL CALORIES-1657
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