Breakfast: Peaches and Cream Oats
Oats with oikos plain, a fresh peach, and ground flax, cinnamon, little sprinkle of chocolate protein powder and peanut butter (of course )
1 serving of fruit
Heart healthy unsaturated fats, Oatmeal provides a fantastic source of soluble fiber which helps reduce cholesterol!
A Boca Vegan Burger on whole wheat with mustard, organic ketchup , lettuce etc. On the side I had steamed veggies and cinnamon roasted garbanzos and an orange
1 serving of fruit- Great source of Vitamin C ( I ate the rest after the photo! )
2 servings of veggies full of antioxidants!
1/2 Apple and Peanut Butter
1/2 serving of fruit
Heart Healthy unsaturated fats, Omega 3 ( It is flaxseed peanut butter) and anthocyanthins from the apple!
I had defrosted lean ground beef and didn’t know what I was going to do with it. I saw all the leftover whole wheat cous cous we had and just thought I hadn’t had stuffed peppers in forever!
So this was super easy- I had frozen extra spaghetti sauce awhile ago . I browned the ground beef, added the defrosted pasta sauce, then added the whole wheat cous cous and a little cheese.
I prepped the peppers ( which are excellent sources of vitamin c ! ) and filled them with the beef/couscous mix and topped all of them with a can of crushed tomatoes with roasted garlic.
and some mozzarella cheese..
I had mine on a salad – I used a bag of veggie salad mix but added fresh strawberries, raspberries , cinnamon garbanzos, goddess dressing and brie!
It was AWESOME!
I didn’t use a recipe! However, I made healthy changes like using a 4% fat ( 96% lean) ground meat instead of most using higher fat %, I used whole wheat cous cous which is higher in fiber and protein and less overall kcal than white rice. I also used a homemade tomato sauce which is lower in sodium than canned but has just as much lycopene to prevent prostate cancer!
My estimations per pepper:
Total Fat 7g
Saturated Fat 2.6g
Total Carbohydrates 26g
Dietary Fiber 5g
Sugars 6-8 g ( from sauce per pepper which wasn’t exact)
The following %Daily Values are based on my ESHA software- I used estimates from random stuffed peppers they have stored in the database:
Vitamin A 20 %
Vitamin C 160 %
Calcium 5 %
Iron 34 %
Thiamin 14 %
Niacin 62 %
Vitamin B6 32 %
Magnesium 15 %
Folate 35 %
4 servings of Vegetables
1/2 serving of fruit
Total for the day:
3 servings of Fruit
6 servings of Veggies
and then there was
A mini no pudge with some ice cream , choc chips and whip cream.
I am guessing approx. 270 -300 kcal …
Strength training: back and biceps and the elliptical felt great today! My leg felt much better so I took it easy again and just did 20 minutes.
Class! We went over antioxidants today and I was so happy that it was more of review for me! phew!
I went up to my brother’s school and he helped me with a video I am putting together for a job application! I can’t wait to show everyone! I have been working on it for awhile but I haven’t said anything until now!