I’ve been struggling with my workouts lately. So here’s a 14 Days back in shape plan

Feel free to follow it!

BACK IN SHAPE

14 (tonight!)
30 min cardio + 15 min UB weights

13
run 5 miles + abs

12
Insanity DVD w/ boyfriend

11
run 6 miles + Abs

10
Bike 20 miles + swim(1st lesson)

09
Run 7 miles + UB + Abs

08
Bike 20 miles + swim AM
TM sprints 20 min. night

07
Run 3.5 miles + Abs – EASY

06
Jillian DVD – AM
Bike 15 miles

05
Run 7 miles

04
EP 30 + UB + Abs

03
Bike 20 miles + swim

02
Run 5 miles + Jillian

01
EP 45 + Abs

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?

I just got back from a two-day Chicago trip, but will be posting again tomorrow! Go CANADA!

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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?

]]> http://threegreenleaves.wordpress.com/2010/05/10/salmon-artichoke-quesadillas/feed/ 7 Kloé Healthy Quesadillas Salmon & Artichoke Quesadillas prep http://threegreenleaves.wordpress.com/2010/05/10/no-brainer-2-week-plan/ http://threegreenleaves.wordpress.com/2010/05/10/no-brainer-2-week-plan/#comments Mon, 10 May 2010 14:13:47 +0000 Kloé http://threegreenleaves.wordpress.com/?p=827 ]]> 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 .

On a different note, I posted a poll yesterday on comfort foods and here it is again. I’d love to have your input! Just so you know it has a purpose…

View This Poll

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”?

View This Poll

VS 

Anyways so we’ve started a joint blog to details our daily challenges… check it out: fitcello.wordpress.com … We need all the encouragements you’ve got!

I made one of the recipe listed in my last post :

The Chilaquiles Casserole

Very quick & easy, this recipe called for enchilada sauce, which my grocery store did NOT have (!?!?) so I had to make some alterations, but the result was ASTONISHING!

- 1 Tbsp olive oil (I use a posto-infused one… mmm!)
- 1 medium spanish onion, choppped
- 1 medium zucchini, grated
- 1 15.5 oz can black beans, drained and rinsed (takes some sodium away!)
- 1 1/2 cups corn, frozen
- 1 (and more) tsp ground cumin
- 1/2 tsp salt
- 12 corn tortillas, quartered (I use the smaller ones and lower-cal.)
- 1 1/4 cups shredded fat-free cheddar cheese
- The sauce:  (an improvised mix of)

1. Ace Hot sauce
2. Salsa Ranchera
3. Taco sauce
4. Mandras simmer sauce (by Seeds of change)*
5. Jalfrez simmer sauce (by Seeds of change)

The result was a spicy and ultra flavorful, tangy-ish sauce…

Accompanied by a very simple spinach-mango salad with white-wine vinegar & poppy seeds homemade dressing, it was VERY good!
Sadly the picture of the actual food looks more like a blob covered in cheese, (and I thought of taking the picture AFTER we destroyed it…) but if you really want to see it, here…

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* Seeds of Change simmer sauces are soooo good! and pretty healthy