04/19/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 20. April 2014 11:37



According to a daily e-news letter I get on Diabetes, researchers believe that replacing white rice with whole grains could possibly lower the risk of diabetes by as much as 36%.  There are a lot of

 grains that you can replace white rice with for a healthier choice to help replace refined carbohydrates:


1.       Brown rice- If you think brown rice is too chewy or tuff, you need to try a different brand.  Try adding low-salt or no-salt chicken bouillon or low-salt chicken stock instead of water.  It adds a lot of flavor.

2.       Quinoa- It has a lot of soluble fiber, which adds bulk to your food plan, which helps you feel fuller.

3.       Oats- a 1 oz. un-cooked serving makes about a ½ cup of cooked oats.  Try steel cut oats, which leaves more of the whole grain intact.  It is a denser texture, and has to cook longer.  Add cinnamon for a great flavor and has been linked to lowering blood sugar levels.

4.       Bugler what- It’s great in salads or as a side dish and has a nutty flavor.  You can add flavored vinegars, parsley, cilantro, cucumbers or sweet red or yellow pepper for a great cold side dish.

5.       Buckwheat- Try buckwheat flour vs. white flour for baking.  It boosts soluble water content which regulates blood glucose levels.

Making a switch to one of these products in an effort to reduce white flour can make you feel more full, and helps you stick to a clean eating plan, which is a positive change for healthy living.


Workout 04/19/11: Tuesday

pliometrics DVD- 45 minutes

Food Diary 04/19/11: Tuesday


4 egg whites, 1 cup spinach (100 cal.)

whole wheat toast, 1.5 tbls organic almond butter (200 cal)

1 apple (67 cal)

A.M. Snack-


4 oz Mahi mahi (85 cal)

Salad- 1 cup spinach, 1/2 sweet pepper,1/2 cup broccoli slaw, 1/8 cup beets (65 cal.)

1 apple ( 57 cal)

P.M. Snack-

1 cup protein cereal( 120 cal)

1/2 cup strawberries( 30 cal)


4 oz strip steak (180 cal)

1 cup steamed cauliflower( 50 cal)

1/2 cup whole wheat rotini, garlic, olive oil (149 cal)

1 cup organic brown rice (120 cal)

1 cup vegetable soup ( 130 cal)


1 whole wheat waffle, 1 tbls organic almond butter( 220 cal)


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Paula's Healthy Living

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