Road Trip Pick & Nix: Breakfast

You’re excited, get up early make sure you haven’t forgotten anything and get in the car. En Route for [fill in the blank]. Haven’t had breakfast yet? No problem, there’s always a rest stop around…

We all know the nutritional dangers that road-trips can bring, and sometimes packing a cooler with healthy meals just doesn’t seem right. So when facing the Golden Arch and its fellow competitors, you CAN get something healthy but still get that special occasion feeling.

But beware: sometimes a healthy-sounding option is just the opposite!

Check-out the Breakfast Compilation

1. STARBUCKS
   Pick
   • Oatmeal (140 cal) + Nut Medley topping (100 cal) – watch the dried fruit topping it has a lot of added sugars.
   • Tall Skinny Vanilla Late (90 cal)
   • Egg White, Spinach & Feta Wrap (280 calories, beware: 900mg sodium – 39%)
   • 8-Grain Roll (350 calories, 5g dietary fibers-20%, 10g protein, watch it:21 g sugar)

   Nix
   

   • Yogurt Parfaits (They are all above 30g of sugar)
   • Lowfat Red Raspberry Muffin(340 calories, 37g sugars !!!)
   • Zucchini Walnut Muffin (490 calories, 28g sugars, 28g fat-44%)
   • Any drinks with “cream” in it!

2. SUBWAY
   Pick
   
   • Egg Muffin Melt w/ egg whites, black forest ham and cheese (160 calories, 4g fat, 15g protein)
     

   Nix

   • 6″Omelet Sandwich – even with egg whites! (all around 1400mg sodium and more!)
3. MCDONALD
   Pick
   
   • Hotcakes w/0 syrup or margarine (350 calories, 8g protein, 10% fiber)
   • Fruit n’ yogurt parfait w/ granola (160 calories, 4g protein, watch it: 21g sugar)

   Nix
   

   • Egg McMuffin (although only 300 calories, it packs 260mg of cholesterol – 87%)
   • Hotcake syrup (180 calories, 32g sugars)

When’s the last time you went on a road-trip? Any go-to morning favorites?

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Salmon & Artichoke Quesadillas

Very tasty and perfect for a light summer lunch, these quesadillas are super quick and easy to make!
Yields 2 servings

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Ingredients:

• 1- 6oz wild Alaskan salmon fillet
• 6 artichoke hearts, chopped. (14oz can)
• 1/2 tsp extra-virgin olive oil, divided
• 4 whole wheat tortillas*
• 2 wedges of laughing cow Light Garlic & Herb cheese
• 1/4 cup plum tomatoes, diced
• 1/4 cup scallions, diced
• 1 Tbsp fresh dill
• 1/2 cup baby spinach, chopped
• 2 Tbsp nonfat Greek yogurt
• 1/2 cup low-sodium salsa (optional)
• Cooking Spray

* I used smaller corn tortillas left from the Chilaquiles Casserole

Instructions:

1. In a nonstick skillet over med-high heat, cook salmon skin-side down for 5 minutes. Flip salmon and add artichokes and dill to pan. Remove salmon skin with fork, discard, and cook salmon and artichokes for another 5 minutes or until flaky. Flake salmon with fork while still in skillet. Transfer salmon-artichoke mixture to a bowl.
2. Wipe skillet clean and return to med-high heat. Add 1/4 tsp oil and spread around skillet. Place first tortilla in skillet and cook for 1 min. per side and set aside. Place second tortilla, cook for 1 minute, flip, then turn heat down to med-low. Spread 1 wedge of cheese *minus a little bit) on tortilla; add about 3/4 cup of salmon mixture; 2 Tbsp tomatoes; 2 Tbsp scallions; and 1/4 cup spinach. Spread rest of cheese on 1st tortilla and place on top. Flip carefully and cook for one more minute pressing down with spatula. Turn heat back up and repeat for 2nd quesadilla.
3. Let cool for a few minutes then cut each into 6 wedges. Serve with Greek Yogurt and salsa. Enjoy!
   - Recipe from Clean Eating Magazine

* Instead of making two big quesadillas I made 3 smaller ones (3 servings) along with a salad for a light lunch.

Nutrition info (based on 2 servings):

- Calories: 483
- Total fat: 15g
- Sat. fat: 2 g
- Omega 3s: 1833 mg
- Carbs: 51g
- Fiber: 16g
- Protein: 34g
- Sodium: 536mg

Do you have a favorite Topping for your Quesadillas?

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No-Brainer 2 Week Plan

As I was reading the Clean Eating magazine (great by the way!) I came across a two-week eating plan for which you have to cook every recipes. Since I have a lot of time on my hands for the next couple weeks and I like a good challenge, I decided to tackle it. They even gave me a grocery list: how awesome is that?

I’ll be sharing with you  the good recipes and the plan specifics.

Later today: Salmon & Artichoke Quesadillas .

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The Experiment on Obesity Perceptions

I was reading an article that Kelly posted and it made me want to share this with you. I don’t know if it’s ethically correct, but I’m still gonna do it!

Remember when I asked the QUESTION whether or not you believe in the childhood obesity epidemic? All of you answered positively and truly believed that something must be done and supported the programs already in movement.

Well, I asked a similar question (what do you think of the whole obesity talk) but on a different blog, with a very different demographic and I got some very SHOCKING answers.

• ” I think the media tends to make a big deal out of things just to make good stories. Recent case in point – the H1N1 scare, just for one example.”
• “Most of that is just garbage. Americans, and others, are easily fooled by the fat scam. People judge health on looks and companies cash-in on this fact. It really is NOT about BEING healthy, it is about LOOKING healthy.”
• “There is no epidemic, however there are BILLIONS of dollars working hard to scare you into their waiting arms”

Then I posted the speech Michelle Obama gave in support to the cause… Here are the reactions:

• “How do you give working parents more time? How do you make healthier food more affordable? Build more health food stores (with what money?) and allow them to accept food stamps for the poor?”
• “I think the studies that link general obesity with disease are skewed in many ways”
• “I think there are 100 other things that this administration should be worried about other than childhood obesity. I’m sick of the government stepping in and trying to parent our kids.”

So I was very surprised when I read those comments, because I thought EVERYONE would support this cause 100%. But that’s the reality of things. And if we want to change anything (childhood Obesity?) we need to understand both sides of the issue.

Does that surprise you? What do you think? Knowing that, do you think different strategies should be put in place to counter the “obesity epidemic”?

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Celebrate Cinco de Mayo with Corn!

We all know about Cinco de Mayo, and we all make a point to drink margaritas and tequila to commemorate… wait do we know what it commemorates? Well I didn’t until just about now.
Unlike what many of us may assume, it doesn’t celebrate the independence of Mexico – which is September 16th. It simply commemorates the day when Mexico defeated the French army in a very unlikely battle (Battle of Puebla) in 1862. So I guess I’ll be partying it up for a battle my ancestors lost… hmmm…

Anyways, since today is a “Nutrition” day and I wanted to stay in the spirit of Cinco de Mayo, I will be talking about Corn! That vegetable has gotten a bad rep in the last few years but really it doesn’t deserve it. Granted it has more calories than let’s say broccoli, but it is packed with a great variety of nutrients!

Nutrition data for 1 cup (154g) – Percentages based on a 2000 cal. diet:

• 132 calories
• 5 g of protein
• 4 g dietary fibers (17%)
  Supports bowel regularity
  Helps maintain normal cholesterol & blood sugar levels
  Helps keep unwanted pounds off
• Vitamin C (17%)
  Helps strengthen the immune system
  Improves iron absorption
  Needed for formation of collagen
• Thiamin (21%) – vitamin B1
  Helps convert carbs into energy
  Essential for functionning of heart, muscles and nervous system
• Niacin (13%) – vitamin B3
  Essential for functioning of digestive system, skin and nerves
  Important in conversion of food to energy
• Folate (18%) – Folic Acid – vitamin B9
  Helps body break down and create new protein
  Helps tissue growth and cell work
  Helps prevent certain birth defects
• Magnesium (14%)
  Contraction and relaxation of muscles
  Production and transport of energy
  Helps production of protein
• Phosphorus (14%)
  Helps formation of bones and teeth
  Helps growth, maintenance, and repair of cells and tissues
  Works with B vitamins helping in functioning of kidneys, regularity of the heartbeat, and nerve conduction

Reasons why I LOVE it:

• It’s just so sweet and tasty! I add it to random dishes and it just does wonders for the flavor!
• It adds color. I’m very visual, and I like pretty things (who doesn’t!)
• It’s quick. I use frozen corn kernels (just as healthy- make sure no salt has been added)
• It’s ultra versatile. Use it in sweet breads, salads, warm dishes or on the cob!

Now that you believe me that corn is actually good for you, you still have to be careful! The reason why corn has gotten such a bad rep is because of the way it is usually served. So here are a couple Cinco de Mayo recipes that you won’t feel guilty about!

- Chilaquiles Casserole
- Green Tomato Salsa
- Mexican Corn Pudding

What are your plans for the day?

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Finally De Retour!

I’m very excited to be back! This summer announces to be great and filled with many many fun things. Among others, I’m going to an Elementary-school reunion – that’s right! – but more on that later… Also doing a bike tour of the state of New-York (6 days & 70 miles each day) for which I’m a bit apprehensive but very excited and of course my marathon training. But most important of all, I will be posting again

Mainly it’s the same concept as it was:

• Monday: Healthy Recipe
• Tuesday: Sports and exercise related articles
• Wednesday: Nutrition topics
• Thursday: Something new
• Friday: Challenges and articles involving the blogging community

I hope you will forgive me for abandoning you all so abruptly, and let me know if there are things you would like to see on Three Green Leaves!

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Lactose Intolerance & Maldigestion

Unless you are one of those who cannot tolerate lactose, you probably never gave much thought about your dearies. I mean, why would you right? Well did you know that lactose intolerance can developed at any age? Yep, that’s right. Because you don’t have a problem with your milk now, doesn’t mean it’ll stay this way. I don’t mean to scare you off, I just think that the more you know the better!

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There are some important distinction to make between Lactose Intolerance and Lactose Maldigestion. The latter is a normal pattern of physiology that often begins that often begins to develop at about 3 to 5 years old. This primary form is estimated to affect 75% of the world population and consists of abdominal pain, gas and diarrhea after consuming LARGE amounts of lactose although not everybody will experience symptoms. When significant symptoms are developed after any lactose intake, it is called Lactose Intolerance. All this is caused by a decreased lactase production which is needed in order to properly digest lactose.

Here’s what you can do that will help:

1. Most people can tolerate 1/2 to 1 cup of milk with meals.
2. Combine your lactose-product with other foods to slow the digestive process and give more time for Lactasa action.
3. Combine with higher content fat food, slowing even more the digestion.
4. Hard cheese is usually easier to digest, due to the loss of most lactose in its production.
5. Yogurt is also easier to digest because of the bacteria cultures.
6. Try low-lactose milk
7. Lactase pills are available if needed (consult your dietitian first)

I also wanted to talk about the many alternatives to Cow milk, because they are super tasty and are the perfect substitute.

Soy Milk:

• one of the more cost-effective milk alternatives;
• high in protein
• strong, distinctive taste

Almond Milk:

• high in protein
• high in “good fats” and Vitamin E
• blends well in coffee, baking, etc.
• Here’s a home-made recipe by a fellow blogger!

Rice Milk:

• very sweet (esp. vanilla)
• low in protein
• very watery texture

Hemp Milk:

• decent amount of protein
• watery texture

Oat Milk:

• similar to Hemp Milk (protein and texture)
• mild nutty taste

So I hope this was helpful, and have fun experimenting with all those different milk varieties!

Do you have a favorite cow milk alternative?

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Understanding the Fat Talk

Triglycerides, glycerol, phospholipids, sterols… what? We hear so many different things concerning “fats” (take this, not that, limit this and eat more of that…) making it really tricky to understand, even more to apply in real life situations.

Rule #1: As tempting as it may seem, DO NOT eliminate lipids (fats) from your diet!

The reason for this (rule #1) is that lipids provide energy, insulates and protect your body and organs like kidneys from injuries, and transports the fat-soluble vitamins in the blood stream. A deficiency in fats not only would jeopardize these functions, but would also cause unhealthy skin and diarrhea. Also by eliminating fats from your diet, you will find yourself constantly unsatisfied. Lipids are vital!

So just to clear that out, here’s a quick review on the main Lipid Families:

1. The “Bad” Fats
   • Saturated fats:
     red meat, whole-milk products, cheeses, coconut milk and oil, palm oil, cocoa butter…
   • Cholesterol:
     meats, egg yolks, cheese, mayonnaise, liver, etc.
   • Trans fats (partially hydrogenated fats):
     shortening, baked goods, cakes, doughnuts, deep fried foods, etc.
2. The “Good” fats
   • Unsaturated fats (monosaturated fats):
     olive oil, canola oil,
   • Polysaturated fats (including omegas):
     salmon, sardines, walnuts, sunflower seeds, flax seeds, corn oil, safflower oil, soybean oil, etc.

Now that’s great, but how do I incorporate this (and how much of) in my diet?

1. The suggested daily consumption of all fats should not exceed 20% to 35% of your calories intake. Since all kinds of lipids are very high in calories (9kcal/gram) you should monitor your intake regardless of the kind of fat, in order to maintain a healthy weight.
2. For the “Bad” fats you should have no more than (*based on 2000 cal. diet):
   • 7% of total energy intake from Saturated fats
     - 1 Tbsp of butter = 3,3%*
   • 1% of total energy intake from trans fats
     - 1 doughnut = 1.75%*
   • 300mg per day of Cholesterol
     - 1 egg yolk=210 mg and 3 oz of turkey=70 mg
3. For the “Good” fats, you should aim at 5% of omega fats a day, and make the majority of fat consumption Polyunsaturated and Unsaturated fats.
4. Considering all this info, when you are at the store, look at the food label and the ingredient list. If a high-lipid content food is listed at the top of the list, it means it is in high quantity. The ingredient lists are always in decreasing order from the most abundant to the least.

Finally, it is a well known fact that lipids can cause cardiovascular diseases, but can also help prevent them. Here’s how to:

• Consume overall healthy diet (including recommended amounts of lipids)
• Consume fish, especially oily fish, at least twice a week
• Aim for healthy body weight
• Be physically active
• Avoid use/exposure of tobacco products
• Choose and prepare your food with minimum or no salt
• Alcohol in moderation

So as usual, everything goes, but in moderation… Like chocolate What’s your guilty pleasure?

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Just in Case…

Just a little reminder, if you haven’t had a chance to look at Healthy Start, do so because it’ll explain the way Three Green Leaves works!
Wednesday? Ah, Nutrition/Health day!

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Salmon & Sesame Bites

Looking for healthy and nutritious alternatives to the usual greasy finger food? Try this, it tastes just as good  (way better!) and boosts your system with some healthy omega-3 fats and B vitamins. Serve it at your Superbowl party, or as a main dish with a salad!

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Ingredients:

- 500g salmon fillet, skin removed — about a pound
- 1 small onion, finely chopped
- 1 tsp fresh squeezed lemon juice
- 1/2 tsp cumin
- 1/2 tsp paprika
- 1/2 tsp coriander
- 1/2 tsp of salt
- sesame seeds (+/- half a cup)
- toothpicks*
(*I always soak them in water for few minutes so it doesn’t burn in the oven)

1. Preheat the oven at 350°F, and line a cookie sheet with parchment paper, or spray.
2. Put salmon in the blender and mix. Add the onion and spices.
3. Dip your fingers in water and form little balls with your fingers.
4. Roll in the sesame seeds, stab with a toothpick and place on prepared cookie sheet.
5. Bake for about 15 minutes, and serve hot! Squeeze lemon juice on them, to your taste.

What are your Superbowl plans? Hosting or going out? Cooking everything or potluck style?

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