Monday, July 1, 2013

A Day of Healthy Substitutions

Hello all! Today I am delving into the world of healthy substitutions and comparing a day of clean eating versus a day of garbage eating.

Meal 1:
EAT THIS: Oatmeal with cinnamon, a fruit salad (it can be something as simple as an orange and an apple); scrambled eggs with a fruit salad; a glass of milk or green tea 
NOT THAT: Poptarts, frappes, donuts, nothing, etc...
Meal 2:
EAT THIS: Fruit and nuts such as strawberries with cashews or an apple and almonds; water
NOT THAT: Chips, pre-packaged trail mix, sugary coffee drinks
Meal 3:
EAT THIS:  Grilled chicken over a bed of washed, raw spinach, black beans, and water (brown rice optional)
NOT THAT: Ham and cheese on white bread with a creamy sauce, small packet of chips, soda energy drink
Meal 4:
EAT THIS: Dark chocolate and peanut butter; fruit salad and yogurt; crackers and hummus
NOT THAT: Candy bar; fruity and sugary smoothie; giant soft pretzel with dip
Meal 5:
EAT THIS: Baked salmon, half a sweet baked potato or brown rice, roasted Brussels sprouts, water
NOT THAT: Fish sticks, white honey rolls with butter, Caesar salad, beer or soda

Dessert: I like to top off my night with fruit and yogurt, you can do it like I did in this picture or follow my recipe below.
Raspberry Sundae
Generous 2 3/4 cup of fresh raspberries, plus extra to decorate
1 cup of natural yogurt or Greek yogurt1/2 cup slivered almonds1 1/4 cup of fresh cherriesSprinkle of honey

Set aside 1/2 cup of raspberries and lightly crush the remainder
Whip the cream in a bowl until soft peaks form. Put 4 tablespoons of the yogurt into a small bowl, cover, and set aside.
Stir the crushed raspberries into the remaining cream, spoon into a wine glass or small bowl. The continue to layer the yogurt and berry mixture, yogurt, cherries, and almonds until there is nothing left to alternate. At the top, garnish with the remaining raspberries, and sprinkle with honey
-Eating Clean in College

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