Kashi printed an explanation of ingredients on food packaging to be mindful of. I found it informative and very helpful:
Good List: Positive Ingredients to look for-
- Acacia Gum- it helps stick things together and adds fiber
- Casein- A dairy protein that helps hold foods together
- Evaporated Cane Juice Syrup- a minimally processed sugar
- Fractionated Oils- plant based oils that have gone through a process of heating and cooling steps instead of hydrogenation and are often used for coating energy bars
- Glutamine- naturally occurs in some cheese, milk, tomatoes, mushrooms, yeast, and soy. It is different than MSG
Bad List: Ingredients to Avoid-
- High Fructose Corn Syrup
- Partially Hydrogenated Oil
- Potassium Sorbate
- Monosodium Glutamate (MSG)- flavor enhancer that causes allergic reactions in many people
- Aspartame- artificial sweetener found in many diet sodas
- Butylated Hydroxytoluene (BHT)- used as a preservative in cereals and snack foods
- Bleached Flour- Flour looses the whole-grain nutrients when processed and bleached.
Information is power when choosing the kind of ingredients and foods you wish to eat. Pick ones that deliver helpful nutrients that increase energy and a feeling of wellness!
Friday 06/10/11-Exercise Diary:
kick boxing DVD- 55 minutes (that time includes stretching 5 minutes before and 5 minutes after)
Friday 06/10/11- Eating Diary:
Day A
7 am- 1 cup egg whites (120 cal)
2 oz.steel cut oatmeal,+ 1 tsp. cinnamon ( dry weight) (210 cal)
11 am- protein shake, 1/2 cup pasturized egg whites (160 cal)
2 p.m.- 4 oz mahi mahi (150 cal)
8 oz mixed greens ( spinach, brocolli, brocolli slaw, pea pods,tomato, asparagus) (88 cal)
3 oz quinoa ( 150 cal)
1/2 tsp Uda oil- Find in refridgerator at health food stores (65 cal)
6 p.m.- 3 oz chicken, roasted, no skin/salt, spices (150 cal)
3 oz sweet potatoes (oven roasted in skin) (105 oz)
3 oz. brocolli/ asparagus (60 cal)
Dessert:
homemade popcorn ( take a paper luch bag. Put 3 handfuls of raw popcorn in. Fold over the top. Put into microwave for 1 minute, 55 seconds. Wait and listen. If popping stps, then stop the microwave. Spray with no calorie butter spray. I've found over time that I don't need salt, but salt to taste) (90 cal)
8 oz Greek 0% yogurt (90 cal)
TOTAL CALORIES-1731
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