What a great day today! Hope everyone is still enjoying their Friday!! My neck is all better, 100%!! I had a great workout today. Hit some shoulders and triceps. Gotta love those delts!
3 sets of 15 reps
-seated dumbbell press-20#
-standing single dumbbell press-15#
-standing single dumbbell press with rotation (palm facing away, rotate to palm facing face)
-standing front raises 10#
-cable tricep extensions
-tricep kick backs
30 minutes of cardio with 1/2 mile run and 1/4 mile sprint in between fast 5.3mph walking!
Had a lower carb day today and headed out to get some yummy sashimi this evening.
mea1: 1/2 c. oats, 1 scoop protein shake
meal 2: quest bar
meal 3: 6 egg whites, 1/4 c. quinoa, bell pepper saute
meal 4: 6 egg white, bell pepper saute with onions
meal 5: 2 rice cakes with 1 tbsp almond butter and protein shake
meal 6: SUSHI
meal 7: Protein shake
Why lower carb if I am going to be having sushi, you may ask? Well I tend to go more for the fats: avocado, sesame oil/seeds on my seaweed salad, salmon.. yummmm
TIPS FOR GOING OUT AND EATING HEALTHY SUSHI!!!
Sushi is a healthy way to treat yourself to a nice dinner out. Whether it’s sashimi or sushi rolls, most sushi is pretty healthy; it’s high in omega-3 fatty acids, beneficial minerals and carbohydrates from the rice.
Now you do have to watch out for the high levels of mercury in some fishes. Also beware of the high calorie and high fat Dipping sauces! Now white rice, you do want to watch out and make sure not to over do it with this higher glycemic carbohydrate! Moderation is key here! As for sodium, be sure to opt for the low sodium version (you know the one with the Green top!)
Healthy Sushi Options
Brown rice is becoming an option on some sushi menus. If they have brown rice, take that as your rice option! They also have Rice Paper or sushi rolled in Cucumber, those are great lower and no carb options! I love my sushi rolled in cucumber!!!
Nori is the black layer of Seaweed that keeps sushi rolls together. It’s high in many vitamins and minerals including iodine; zinc; calcium; vitamins A, E, C, and K; fiber; and protein.
Wasabi is a healthy sushi condiment and for those that like HOT, go for it! Beware, a little goes a long way! This hot green paste is Japanese horseradish and is usually served alongside your sushi or sashimi. Do you know why they serve wasabi with sushi/sashimi??? Wasabi may help protect you from food poisoning due to its antimicrobial properties. Between that and Ginger, you should be safe from getting sick from the raw fish. Ginger not only relieves sinus congestion it’s used to cleanse the palate after each piece of sushi. Ginger contains oils that stimulate digestive juices and neutralize stomach acids, which is definitely a plus when you ingest raw fish.
Here are a few pointers on the fish…
Mackerel– You either love it or hate it! This is a healthy sushi choice. Mackerel is packed with omega-3 fatty acids. The small size of the fish means it’s low in mercury. It is also a high-protein fish; there are 25 grams of protein in a 4-ounce serving, and only 160 calories.
Bluefin tuna–Yes, definitely a popular fish, but unfortunately it’s one of the unhealthiest fish to eat, raw or otherwise. It has among the highest mercury contents! Better choice is Yellow fin or albacore Tuna!
Tobiko sushi is made full of eggs — fish roe and quail eggs. Those quail eggs, however, are an unhealthy sushi choice. Similar to chicken eggs, these quail eggs are high in cholesterol and saturated fat. There is also the risk of salmonella poisoning since the eggs are eaten raw.
Yes, I am sure you all love Tempura!! Is the usual and very common sushi menu choice if you are not a fan of raw fish. Both seafood and veggies can be served with tempura, meaning deep-fried in tempura batter. The batter consists of water, flour and eggs. Yes, these are super high in fat and calories from the deep frying and batter they are dipped in. Even if veggies, Stay away from Tempura!
Sashimi Salads, Nori (seaweed salads) or ahi Salads are all great choices! They can be overloaded with oils and dressings so I suggest you ask for dressing on the side or light dressing. I have found that several of the salads are marinaded in oil already. For example, Seaweed salad is pre made and marinaded. There is not much you can do about that but I have caught them adding more dressing/oil to the top so I always say No EXTRA dressing/sauce.
Yes, sushi can be one of the best things for you but it can also be unhealthy! Opt out of anything “crunchy”! Read the ingredients and if there is cream cheese or any sauce, try to stay clear of those rolls.
My suggestion is to be smart. If you have a roll, do the cucumber or rice paper. It is okay tohave your healthy fats (salmon, avocado) but try to be aware of how much you are having.
You can see it is still a clean meal but going to have more fats from the avocado, salmon and sesame oil from the salad. This is what I consider a clean refuel, more calories and good fats but all still Clean, healthy, good calories!! Delicious!! 😉
Boy, I am hungry now… off to get me some healthy sushi!! Have a wonderful evening!
Thought for the evening…
What we experience is what we choose to think about. Choose thoughts that lead you to a better quality of life and inspired to take positive action. If you are seeking health, fitness and balance, focus your mind on just that… See yourself healthy, fit and balanced NOW, TODAY. You are what you think you are!