This morning’s workout was great! We started with some hard ab workouts. Then we did all boxing combinations on the bags. And then some squats with combinations. Kevin (the trainer) tied a rope from one pole to another and you had to duck and squat to the other side and do a combination and repeat for 2 minutes.
Food: Breakfast: Protein Shake (3/4c. frozen strawberries, ½ Banana, 1 scoop protein powder, 1/2c. Light OJ, 1/2c. low fat soy milk): 310 Calories, 36g Carbs (31 net), 36g Protein, 5g Fiber, 3g Fat, 117mg Sodium, 23g Sugar
Morning Snack: 2 Tbsp. Natural Peanut Butter and Celery Sticks: 200 Calories, 8g Carbs (5 net), 8g Protein, 3g Fiber, 16g Fat, 200mg Sodium, 4g Sugar
Lunch: Boneless/Skinless Chicken Breast with 1 slice low fat Colby cheese, spinach, and avocado on a Whole Wheat Bun and a salad with light balsamic vinaigrette and sliced mango: 452 Calories, 48g Carbs (38 net), 38g Protein, 10g Fiber, 12g Fat, 520mg Sodium, 19g Sugar
Afternoon Snack: Light Peach Activa Yogurt and a Clementine: 110 Calories, 22g Carbs (19 net), 7g Protein, 3g Fiber, 0g Fat, 66mg Sodium, 19g Sugar
Dinner: Turkey Wrap (6 slices Turkey, 1 Tbsp. Garlic Hummus, and baby greens on a Multigrain Tortilla), mixed veggies: 257 Calories, 32g Carbs (23 net), 15g Protein, 9g Fiber, 7g Fat, 925mg Sodium, 6g Sugar
Total Nutrition Intake:
1,329 Calories146g Carbs (116 Net Carbs)
104g Protein
30g Fiber
38g Fat
1,828mg Sodium
71g Sugar
Since I know I will be eating Sushi, I decided to do a little research on it so that I can make good choices. Plus, I have always been curious about the nutrition of Sushi so this gives me a good excuse.
Here is what I have concluded: Sushi is indeed a good option and healthy choice for a meal. It uses fish and other fresh ingredients that are good for you. HOWEVER, it depends on what kind of Sushi you get and there are definitely a few things to look out for and be careful about.
If you are really trying to watch what you eat and are focused on slimming down, I think these tips will help you.
Things to avoid with Sushi:
- Anything Fried (whether it’s the shrimp inside the sushi or if it’s the whole sushi piece). This adds carbs, fat, and sodium galore!
- Creamy Sauce Toppings. That “special sauce” is indeed pretty special (calories, fat, sodium, carbs). Definitely not something you need or want if you are trying to lose weight.
- High Sodium Soy Sauce. Many sushi rolls already have a good amount of sodium so try and stick with the low sodium soy sauce option.
- Getting a lot of Sushi. Watch your portions. Sushi adds up more than you think and a lot of people feel that it doesn’t “fill them up”. Remember, you never want to feel over full. Try to get a fresh salad with vinaigrette dressing or miso soup with your meal if you don’t think 1 roll is enough for you. Check out the nutrition info below on 6-8 pieces of Sushi.
Try to:
- Get Brown Rice instead of White Rice. This will add fiber and whole grains into your meal which are good for you and will help you feel fuller for longer. Plus, I really don’t think it tastes different.
- Order a roll with all fresh ingredients (veggies, real fish—watch out for imitation crab, avocado, and any other fresh options). I love the Philadelphia roll but the cream cheese probably isn’t a smart choice.
- Go light on the Soy Sauce and make sure to use the Low-Sodium Soy Sauce.
- Eat Slow. Eating slow is a good tip anyways but especially with sushi. There is only so much of it and it will fill you up more than you think especially if you take your time to eat it.
- Order steamed veggies, hijiki (cooked seaweed) or oshitashi (boiled spinach with soy sauce) to fill you up.
The next time you head out for sushi, don’t assume you’re doing your body a favor. Although Japanese cuisine is among the healthiest in the world, Western preferences have added all sorts of unhealthy elements to sushi (cream cheese, anyone?), and some of sushi’s most innocent-seeming ingredients, like tuna, can take their toll on you if ingested in large quantities. Remember that the more veggies in your sushi, the better off you’ll be.
Here is nutrition info on some popular rolls. These are based on white rice rolls and each roll has about 8 pieces of Sushi that come with it. This also excludes soy sauce so remember to factor that in.
California Roll-8 pieces
| Calories: 307 |
| Carbs: 38g |
| Fiber: 3g |
| Protein: 10g |
| Fat: 7g |
Salmon and Avocado Roll- 8 pieces| Calories: 350 |
| Carbs: 46g |
| Fiber: 7g |
| Protein: 15g |
| Fat: 8g |
Shrimp Tempura- 8 pieces
| Calories: 580 |
| Carbs: 75g |
| Fiber: 6g |
| Protein: 26g |
| Fat: 25g |
Philadelphia Roll- 8 pieces
| Calories: 340 |
| Carbs: 42g |
| Fiber: 2g |
| Protein: 16g |
| Fat: 12g |
Rainbow Roll-8 pieces (This is a great choice. It has an assortment of fish which makes it higher in protein and there aren’t any unhealthy extras)
| Calories: 490 |
| Carbs: 55 |
| Fiber: 6 |
| Protein: 35 |
| Fat: 16 |
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