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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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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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So, I’m a cellist. At least I’m a performance major in a leading conservatory. Here’s the problem: I don’t practice (enough)! So me and my cello teacher made a deal: She needs to get back in physical shape, and I need to get in “cello shape”. so for every hour she spends in the gym or cooking a healthy meal, I have to practice and match it (ideally surpass it!).

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!

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So maybe I haven’t talked much about it, but stretching as you all know is SO important. It may prevent injuries, warm your body up and cool it down after a good exercise session. More than that, it is so relaxing when we actually take the time to do it well, and it gives a very positive ending to whatever activity you were doing.
So let’s take a little break from the crunches and all, and focus on warm-ups and cool-downs.

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Goal: a total of 60 minutes of stretching for the coming week

That means only 10 minutes a day for 6 days, but do it well!

Enjoy that little break from boot camp!

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Bonjour!


I suspect that like me, you couldn’t wait for Splurge Thursday… right? Well here it is, and I have the honor to introduce you to a little french wonder, Chambord! So get ready for your martini night, because this drink will be the shining star! (ok, I’m being a bit cheesy but nonetheless…) Chambord is a raspberry liquor that is delicious on the rocks or in mixed drinks; and the best thing (other than its taste!) is that it is available in pretty much any liquor store. Really, us French people know how to do it  (kind of kidding)!!!

Ingredients:

– 1-1/2 oz Chambord
– 1-1/2 oz Kahlua
– 1 oz crème de cacao
– 1 oz vodka
– 1-1/2 oz milk

In a shaker add ice, then all ingredients and shake vigorously for a minute (work that right/left arm ;-)) Pour in a martini glass, and decorte with a chocolate swirl or cocoa powder. Enjoy!!!

Chambord can be paired with many other liquor and juices, including Amaretto (almond liquor), Cranberry juice, or if you want a real treat, mix it with vanilla ice cream!

What’s your favorite drink?

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Woah, so last night I did my first Plyo workout for the Challenge, and let me tell you they are CHALLENGING! so if you haven’t had a chance to look over the New Challenge, here’s an overview:

THE CORE + PLYO CHALLENGE
See details Here

The Rules:

  • 1000 crunches & 200 Plyometric B****
  • You have until next Thursday (February 4th 11:59PM) to turn in your numbers.
  • Update me as often as you can by leaving a comment on the wall
  • Bring in as many people as you can, to help me and the world to be a FITTER and HEALTHIER place!
  • There’s a reason why I called it the Plyometric B****. If you REALLY can’t do it, just omit the push-up and stay in plank position.
  • JUST DO IT!

How Do You Get In? Just leave a message saying “I’m in” and I’ll put your name up on the board!

– Kloé

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RACE/CHALLENGE DAY IS BACK AGAIN! You can check out the results from last week’s Challenge Here. Due to high demand (three people, oh yeah ;-)) the Core Challenge: Crunch 1000 will be back for a third consecutive week. I encourage everybody to join, guys & girls, newbies & vets, athletes & couch lovers, etc. The scores will be updated everyday. To see the Scoreboard Click the Green Apple!

Click Here!

So having a strong core is great, but there’s more to being fit than abs. Last Tuesday, I introduced one of my favorite moves:
It incorporates cardio, biceps, triceps, chest, back, core, glutes, legs, and basically every single muscles in your body. It uses your own body weight, and is in my opinion one of the hardest greatest move out there. Since I forgot its actual name, we’ll just call it the Plyometric B****.

Here’s how to do it:

  1. Start in standing position, feet shoulder-width apart. You must execute this move as quickly as you can while maintaining a good form!
  2. Bring your hands to the floor in front of your feet, and jump into push-up position.
  3. Do a Push-up: Keep back as straight as possible, core tight and lower so your chin is two inches from the ground, and come back up.
  4. Quickly bring your feet to your hands, and jump as high as you can. This is ONE

The Rules:

  • 1000 crunches & 200 Plyometric B****
  • You have until next Thursday (February 4th 11:59PM) to turn in your numbers.
  • Update me as often as you can by leaving a comment on the wall
  • Bring in as many people as you can, to help me and the world to be FITTER and HEALTHIER!
  • There’s a reason why I called it the Plyometric B****. If you REALLY can’t do it, just omit the push-up and stay in plank position.
  • JUST DO IT!

How Do You Get In? Just leave a message saying “I’m in” and I’ll put your name up on the board!

How to incorporate Plyo in your already existing workout routine:

  1. Use the Plyo as a hard-core warm-up to your runs
  2. Finish hard with the Plyo and the Abs
  3. Do an interval workout: Weights-Plyo-Weights-Plyo or Cardio-Plyo-cardio… you get the point!
  4. Be Creative!

Join The Challenge for the second/third week, and all you have to do is your best! It is a friendly competition, and YOU are your biggest competitor! So get on the mat and prove to yourself that you can do it!

I know there are a lot more moves out there then just crunches, so use common sense to count it
Update me as frequently as you can by leaving a comment on the wall!

– Kloé

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