When I wrote the blog a while back about nutrition/energy bars vs. whole foods, it got me thinking how often I investigate nutritional data/calories in different foods for my whole family and for this blog. I’ve spent more time than I would like to admit in the regular and organic cereal aisles, often being surprised at which brands provide the best nutritionally well rounded cereals. My criteria for this is 1) high fiber, 2) reasonable calorie count, 3) low salt, 4) low sugar, 5) good taste ( doesn’t do any good if I can’t get my family to eat it).
The same holds true for tortillas. Check the labels. Look for whole wheat, low-carb. Low salt, low calorie varieties. These really taste good. Yesterday I ate a bit e of a white tortilla (my son made something he wanted me to taste), and it was like chewing a rubber tire. Yuck. The whole wheat wraps are delicious and you can find ones with the criteria I described at the grocery. If you don’t see them at your local grocery, ask for them to be ordered. Tortillas are very versatile; breakfast- fill with scrambled egg whites, ham (low salt variety), and low fat cheese, or peanut or almond butter and banana’s, strawberries or apples, lunch- it’s endless really; any meat, seafood, legumes, hummus, spinach, tomatoes, asparagus, Greek yogurt…, dessert- banana’s, strawberries and a few high quality dark chocolate chips Semi-melt in microwave), or Ovaltine mixed in with Greek yogurt, or low fat whip topping. I’m telling you that this taste decadent, but it’s low in fat, high in fiber and good carbs! Perfect!
strength train- DVD- legs/back-55 minutes
ab DVD- 15 minutes
stretch DVD-40 minutes( my 7 and 9 year old boys lasted for 20 minutes of the dic- hysterical)
Saturday-03/05/11- Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz. oatmeal ( dry weight) (221 cal)
11 am- protein shake (160 cal)
2 p.m.- 5 oz halibut (144 cal)
3 oz brown rice ( 101 cal)
8 oz green vegetables ( raw or steamed) (88 cal)
1/2 tsp uda or flax oil ( 65 cal)
no calorie or reduced sugar diabetic salad dressing
6 p.m.- 3 oz turkey breast (149 cal)
3 oz potatoes ( boiled in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
8 p.m.-5 oz. Shrimp (broiled) (145 cal)
3 oz beans, Adamame (frozen then thawed) (144 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: 1591
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