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Archive for the ‘prevention’ Category

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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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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Hello Everyone!

Disclaimer: I’m not coming back yet, but I NEED YOUR HELP!!!

I’m writing an extensive research paper on childhood obesity and I want to know what YOU think!!

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1) Do you believe in a National Obesity “Epidemic”? and why?

2) If the answer is yes, what do YOU think should be done to reverse it?

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Ask as many people as you can/want and let me know 🙂

Thank you so much, I really hope to hear your thoughts!

– Kloé

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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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Why do good intentions don’t always lead to good things? well I don’t know, but perseverance certainly helps. Here’s what happened:

As I was working on my Plyos for the Core + Plyo Challenge (good intentions), something bad happened. I wasn’t wearing my running shoes (only a pair of socks) and as I jumped in my push-up position, I felt a sharp pain in my big toe. Then I think to myself “oh merde!“… My wooden floors gave me a splinter! I was just about to go for my long run, and I saw my running life “défiler” before my eyes. I tried squeezing it out, without much results. I reached for the nail clipper (warning: it gets a bit graphic here) and carved my way to the splinter, but it was just not enough. It kept going a bit further.

You have to understand here that many scenarios were passing through my head. What if it causes infection and I can’t run? What if it’s so painful for the next week that I can’t run? and what if it becomes so bad they have to remove my big toe, or worse my whole foot? Ok I admit I didn’t think this far: just thought it would be a nice addition! but you get the point. So paired with the nail clipper, a needle was just what I needed. After spending 20 minutes not giving up (perseverance), I got it! Me vs. Splinter and I WON! Woah, what an EPIC morning!

Lesson to retain: when doing Plyo B**** wear shoes!

Do you have bad Splinter Stories?

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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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