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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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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QUESTION

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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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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Popeye and the Spinach Myth

Don’t get me wrong, I love Popeye and I love spinach! But you may be in for a little surprise when it comes to the strength-building properties associated to Popeye’s favorite food.

For quite a long time (and still today), people believed that spinach was a great way to fight anemia (Iron deficiency), because it is loaded with iron. I mean 1 cup of fresh spinach and you get 6.4mg of Iron (male=80% RDA and female=36%RDA) and 6% of your Calcium need… Right? Actually, Wrong:  Both of those minerals cannot be completely absorbed by the body because spinach also contains Oxialic Acid which, when combined with Iron and Calcium, limits the absorption by the body. So if you are looking for an Iron boost, there are better choices like turnip green , baked potato or pumpkin seeds.  Isn’t that a revelation? At least when I learned that I was pretty baffled. Seriously Popeye, why did you mislead us for so long?

Don’t worry though, all those years of spinach-eating were not in vain: it still is a great source of Vitamin A (Beta-Carotene) and C , which is great for the overall immune system. Furthermore, you’ll get a great amount of Magnesium, which aids enzyme, nerve and heart functions.
What’s your “Go to” Iron food?

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9 Glasses a Day Keeps the Doctor Away…

Nutrition: the science that links food to health and disease.

In such a broad and changing subject, there are many options and interesting aspects that we would all benefit from understanding a little bit better. But there’s one thing that is absolutely vital: water. Life as we know it could not exist without water. It is the greatest component of the human body, making up 50% to 70% of the body’s weight. (and that’s a lot!) The reason for such a great variance depends on your muscle mass and body fat percentage. Because lean muscle tissues contain about 73% water (versus 20% for adipose tissue/fat), the more muscle you have = higher total body water content. “Well that’s great, but what does that do?” In case you find yourself strained with no food or water, the person with the higher muscle mass (body water content) will be able to survive longer… so lift weights, just in case 😉

What else is water good for (I mean other than surviving!)? It contributes to regulate your body temperature so drink up, and build lean muscle tissues: you  might save on your next electricity bill! There’s also all that fuss about how much exactly water should we drink per day. Aside from all the water-packed food you eat every day (tomato, milk, potato…) women should have approximately 9 cups (2.2L) and men about 13 cups (3.3L). Let’s clarify a couple things though: alcohol and highly caffeinated drinks do not count. And of course if you workout you need to adjust consequently by replacing the lost water weight throughout a sweat session.  And don’t wait until your are thirsty because that means you already are dehydrated!

Benefits of Drinking Water:

• healthy skin
• helps in weight loss and increased metabolic rate
• improves athletic performance
• reduces the risk of some cancers (colon, bladder)
• lessens the risks of joint pain and arthritis
• may help reduce high cholesterol levels and hypertension

Question #2: how many glass of water do you (REALLY!) drink per day?

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