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A shrimp boil is a fun, clean eating summer meal, and it’s really fun when you’re having guests over. Throwing shrimp, muscles, corn and new potatoes into a pot with spices is quick and healthy. Here are the nutritional highlights for 3 ounces of some of my favorite seafood that can be used when entertaining friends:
Shrimp- 90 calories, 17 grams of protein
Oysters- 57 calories, and more than 250% of your daily zinc levels
Crab- 73 calories, 127% of your daily B12
Lobster- 135 calories, with 50% of your recommended selenium http://www.cincinnati.md/articlepage_cn.aspx?cn-documentid=652914&query=what is selenium&s=1&cat=con
Clams- 63 calories, 66% of your daily iron requirements
Scallops-75 calories, adding 27% of your selenium intake
Mussels- 73 calories, with 170% of your daily B12 recommendations
If you read my blog regularly, you know that I love seafood! It doesn’t weight you down, and it’s quick to fix. Enjoy!
Saturday 06/18/11 - Workout Diary:
Sprint run on the street- 40 minutes
strength train-shoulders/biceps- 3 sets, 30 seconds each set
seated shoulder raise- 12lb
straight arm raises- 8 lb
biceps curl- 12 lb
woodchop- 8lb ball
biceps curl- 1 tube
low cable biceps row- 1 tube
ab roller
Saturday 06/18/11- Food Diary:
Breakfast-
2 oz. organic steel cut oatmeal (150 cal)
1 large banana, 1/4 cup blackberries (130 cal)
A.M. Snack-
15 almonds (120 cal)
grapefruit (40 cal)
Lunch-
salad - 4 oz orange Roughy , 1 1/2 cup spinach, 1/2 cup steamed broccoli/cauliflower,1 tbls edamame, 1 tbls sunflower seed, 4 cherry tomato (172 cal)
P.M. Snack-
protein shake ( 150 cal)
homemade popcorn ( 90 cal)
Dinner-
2 glasses red wine ( 200 cal)
4 oz pork chops with spicy peach salsa( 250 cal)
1 cup cooked wild rice ( 140 cal)
grilled zuchinni, onions, yellow squash, portabello mushrooms-marinated in rosemary olive oil, garlic (149 cal)
cucumber/tomato salad ( 27 cal)
Dessert-
1/2 cup high protein cereal, 1/2 cup non fat cottage cheese, sprinkle of cinnamon(120 cal)
TOTAL CALORIES- 1732
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