Buyer Beware -Part 1!
McDonalds promotes their Fruit and Maple Oatmeal as “wholesome”. Well, yes, if you don’t count the 32 grams of sugar and 290 calories in it (2 glazed donuts have less sugar). The egg McMuffin has just slightly more calories than the oatmeal.
The reality is if you’re in a pinch for breakfast; keep several packs of Quaker High Fiber Oatmeal on your glove box. Then, you can go through the drive thru line an order a cup of hot or boiled water. Pour ¼ out and add the pack of oatmeal to the cup. Stir but don’t splash hot water onto yourself. This oatmeal has 160 calories, 7 g of sugar, 4 grams of protein, and 10 grams of fiber and is way cheaper with 8 packs in a box!
Tomorrow we’ll look at as bunch of low-sugar snacks that can be taken on the go to help you keep you clean eating plan on target!!
Thursday 04/28/11- Workout Diary:
Strength Train with trainer- 55 minutes
20 reps, 3 sets each 3 exercises
back pulls- med tubes
biceps curl- 15 lb
rear delt pull- medium tube
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chest flys- 15 lb dumbbells
pullovers- 15 lb
seated punch- 3 lb dumbbelss
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medium weighted ball toss- 12 lb ball
medium ball triceps extention (overhead)- 12 lb ball
medium ball sit ups (rear to front touch) 12 lb ball
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dumbbell side to side standing crunch- 15 lb
alternating side lateral pull- straight down next to torso- 3 lb dumbbell
wrist rotation 3 lb
Thursday 04/28/11 - Food Diary:
Breakfast-
1 cup egg whites, with spinach (125 cal.)
2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)
A.M. Snack-
1 cup non fat cottage cheese (160 cal.)
1/2 cup of bluberries(30 cal.)
Lunch-
lo-carb wrap with 1/2 cup black beans, 0 % Greek yogurt, mango salsa, 1 oz turkey - (300 cal.)
Salad - spinach, garbanzo beans, beets, zucchini, sunflower seeds, carrots, no calorie caesar dressing(Waldon Farms)(2 tbls)( 200 cal.)
P.M. Snack-
1/2 apple( 40 cal.)
12 almonds, roasted, no salt ( 125 cal.)
Dinner-
5 oz Marintaed flank steak ( low sodium tariake )(210 cal.)
1/2 cup green napa cabbage, mushrooms, pea pods,scallion, garlic, EVOO ( 90 cal.)
1/2 cup quieno with peas ( 175 cal.)
Dessert-
1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)
Homemade popcorn ( 90 cal)
TOTAL CALORIES- 1855
Here is a great recipe:
********Seared Scallops with cauliflower puree ( as seen in March Cooking Light Magazine)********
2 cups cauliflower florets
1 cup cubed peeled Yukon gold potato
1 cup water
1/2 cup fat free, lower-sodium chicken broth
1 tablespoon canola oil
1 1/2 pounds sea scallops
3/4 kosher salt, divided ( I didn't use the full amount)
1/2 tsp. coarsley ground pepper
1 1/2 tbls unsalted butter 1/8 tsp crushed red pepper
1. Bring forst 4 ingredients to a boil in a saucepan;cover, redfuce heat, and simmer 6 minutes or until potato is tender. Remove from heat. Let stand uncovered for 10 minutes
2. Heat al arge skillet over high heat. Add oil and swirl to coat. Pat scallops dry with paper towel; sprinkle with 1/2 of salt andpepper. Add scallops to pan; cook 3 minutes on each side or to your liking. Remove scallops from pan.
3. Pour cauliflower mixture in blender. Add 1/2 tsp salt, butter, and red pepper. Remove center lid top to blender to allow steam to escape. Place a clean towel over opening to keep from splashing. Blend unitl smpooth.
4. Put puree on plate and swirl around with a spoon. Place scallops ina cirlce around the middle of plate. Enjoy!
Serving size is 1/2 cup puree and about 4 scallops
calories-232, fat 8.9 g.
proetein 23.8 g, carb 13 g., fiber 2 g., chol 54 mg., iron 1.1mg, sodium 632 mg.
*Serve with steamed carrot strws and pea pods or green beans or asparagus
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