When you’re out for a Holiday lunch for work or meeting friends for fun, or just out on a date, try to follow the portion rules that help you stay on track with your eating plan as a part of clean eating. Ask the server to bring you a go-box straight away, and take the excess portion off (because they over portion everything as you know) before you start eating. For me, if it’s on my plate…I’m going to eat it! So I take it off straight off the bat, pack it up and enjoy what I’ve ordered. Keep your meat portions to a ‘fist size’ and let the vegetable (except for a baked potato filled with sour cream and butter) take up half your plate.
Ask your server to steam your vegetables (if they slather it in oils and butter it negates the health benefits of the vegetables). If you are going the salad route, don’t use cream-based dressings or croutons on your salad. It can end up having more calories than a cheeseburger! If you get salad bar, don’t heap the mayo-based chicken salad or pasta salad all over your greens (you know why).
It’s good to have a cheat meal if you enjoy them in moderation. Moderation in A) the number of cheat meals per week, otherwise they string together to become…your eating plan! or B) have moderation in what foods compose your cheat meal. Make it fun, but not so excessive that you’re feeling remorseful the next day.
Friday 12/03/10- Workout Diary:
Treadmill-2.11 miles, 30 minutes
strength train- shoulders
Lateral squat followed by a straight arm raise- 5lb
regular squat followed by a shoulder press- 12 lb
straight leg dead lift followed by a shoulder press- 12 lb
plank with a reverse shoulder pull- 5lb
Friday- 12/03/10 Food Diary:
Breakfast-
1 scoop whey protein (150 cal)
1 cup egg whites ( 120 cal)
A.M. Snack-
3/4 egg whites, 1 cup spinach(100 cal)
Lunch-
3 oz. Tuna steak(156 cal)
8 asparagus spears(26 cal.)
1/2 cup quieno ( 145 cal)
P.m. Snack-
3 rye crisps, 1/2 cup low-fat cottage cheese( 95 cal)
5 dry roasted, organic, no salt almonds (55 cal)
apple (57cal)
Dinner-
4 oz Orange Roughy, mushroom sauce ( 200 cal)
1/2 cup whole wheat pasta, mushrooms, brocolli, onions, garlic, balsamic vinegar, 1/2 tsp EVOO( 155 cal)
8 asparagus spears (26 cal)
Dessert-
3/4 cup high fiber cereal, non fat milk (120 cal)
one sugar free chocolate peppermint (40 cal)
TOTAL CALORIES-1427
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