이번주도 기나긴 한 주였따.....
업무 스트레스도 많고 야근도 하고 시원한 치킨에 맥주도 땡기는 한주였지만
그러나! 아직 건강한 life를 위한 내 의지는 꺾이지 않았지~
(연초니까...ㅋㅋㅋ)
이번주 필라테스하는 날이라도 야식의 유혹에 빠지지말고
건강하게 먹자는 나와의 약속을 지켰으니까
자신있게 식단을 남겨본다 ~_~
2월 10일 저녁식단
낮에는 사내식당에서 골고루 먹었다.
영양사언니가 주는 밥이야 말로 제일 건강한 식단이지 (집밥말고 ㅋㅋ)
2월 13일 저녁식단
역시 이날도 사내식당에서 점심식사 완료
동료들의 외식유혹을 뿌리치기 힘들었....
한끼한끼, 하루하루가 건강한 식단이 마일리지 처럼 쌓이고
더 건강한 내가 되길 기대하며 :)
나중에는 직접 샐러드 도시락도 준비해서 챙겨 먹어보는게 목표!
여러가지 레시피도 봐둬야지...
Detox Salads
Wild Rice Salad
Nutrition: 307 calories, 6.1 g fat (1.2 g saturated fat), 11 mg sodium, 55.2 g carbs, 5.4 g fiber, 11.2 g sugar, 10.3 g protein (calculated with 4 cups of arugula and 1 teaspoon of fresh parsley)
Wild rice, red onions, cashews, and arugula are the key players in this antioxidant-rich salad. This savory entree is sprinkled with fresh parsley and can even be topped with agave or honey for a little extra sweet kick. Unlike most rice dishes, though, this dish only costs 11 milligrams of your daily intake of sodium—much better than the highest sodium restaurant meals! The cashews interspersed throughout the plethora of veggies and mango adds a nice crunch to the forkful.
Kale and Delicata Squash Salad
Nutrition: 265 calories, 14.7 g fat (2.3 g saturated fat), 57 mg sodium, 30.5 carbs, 3.9 g fiber, 10.1 g sugar, 7.2 g protein
Delicata squash and pomegranate seeds give this salad a bright, sunset-like hue, and eating it is another wonderful way to get your fix of beta-carotene. Meanwhile, the pomegranate has some powerful properties worth mentioning, too. Not only does it have plentiful antioxidants, it also helps fight against Alzheimer's disease. A polyphenol called punicalagin is the anti-inflammatory agent in the fruit that vanquishes traces of plaque that accumulates in the brain cells. Pretty impressive!
Roasted Pumpkin Quinoa Salad
Nutrition: 483 calories, 13.3 g fat (4.7 g saturated fat), 42 mg sodium, 78.4 g carbs, 15.0 g fiber, 8.3 g sugar, 17.8 g protein (calculated with 4 cups of pumpkin, 4 cups of spinach, 1 tablespoon of coconut oil, ¼ cup of pumpkin seeds and without dressing)
"Gimme an A!" Why? Because this salad is stacked with vitamin A, due to the lovely orange fruit that sits atop the bed of fresh greens. Fun fact: The orange pigment in a fruit or veggie indicates that the food item has high levels of beta-carotene, which is essential for immune system function and even vision. With only 8.3 grams of sugar, this salad is safe for avoiding that unsightly pooch in your lower belly! For more powerful foods, don't miss these foods to keep you looking young!
Roasted Beet and Goat Cheese Salad
Nutrition: 282 calories, 18.1 g fat (5.3 g saturated fat), 339 mg sodium, 23.9 g carbs, 5.3 g fiber, 17.9 g sugar, 9.7 g protein (calculated four servings)
Nothing helps you lose weight while feeling energized better than beets. It just one of the many superfoods that act as a great topping to really any salad. At only 282 calories, this salad may be best enjoyed as a side. Studies say that if you are aiming to consume 1,500 calories a day, lunch should clock in somewhere between 325 and 400 calories for optimal weight loss. Add an apple to fill the remaining calories and receive some extra nutrition!
Vitality Superfood Salad
Nutrition: 324 calories, 19g fat (2.8 g saturated fat), 367 mg sodium, 18.0 g carbs, 4.9 g fiber, 4.2 g sugar, 16.6 g protein
This salad is stocked with superfoods like almonds quinoa, kale, blueberries, and even chia seeds. The radishes also give this colorful salad a spicy hint. The best part? It only costs you 18 grams of carbs. Not bad for all of the nutrition that is stored in here!
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