Mexican Omelet Wrap by Ellipse Fitness

Mexican Omelet Wrap by Ellipse Fitness

egg whites

1/2 tsp salt

1/4 tsp pepper

1/4 cup chopped onion

1/4 cup chopped pepper

1/8 tsp chili powder

1/2 tsp cumin

1 TBS low-fat cheddar cheese

1 wrap, 15g or 30 g carbs

Combine all ingredients, except cheese, in a bowl.  Pour mixture into a pan sprayed with non-stick cooking spray.  Cover the pan and cook the egg until edges are brown and the top is firm.  Slide egg onto tortilla and top with cheese.

BREAKFAST IS SOOOOO IMPORTANT!

Breakfast truly is the most important meal of the day! I used to skip breakfast because I thought that it gave me a license to eat more at lunch time…..you know….gorge myself at lunch time that was! LOL! Since then, I have come to learn that this is not a good way to sustain a healthy metabolism nor is it a good way to treat your body. A wise woman once said (cough…cough…Lisa) “Eat like a deer, not like a bear”! I laughed so hard at this at the time, but it has something that has always stuck in my head. If you eat small amounts and you “graze” throughout the day like a deer, you are less likely to cheat-eat because you are eating every couple hours. If you gorge yourself at one meal like a bear and then hibernate until your next meal….you are less likely to feel satisfied between meals and more likely to cheat-eat.

So, I started out this blog by saying that breakfast is the most important meal of the day. Why? Number 1….your body needs fuel to sustain your metabolism and build lean muscle. Number 2….what you eat for breakfast sets the tone for the rest of your day!

Here are a few samples of things that I eat for breakfast:

Sample #1

Egg Beaters scrambled with green peppers, onions, & mushrooms

Village Hearth Light English Muffin

1 Tbsp of Sugar Free Strawberry jam

Yogurt

1 cup of strawberries

Sample #2

Cheerios

Milk mixed with Vanilla Ice Cream flavored Protein Powder

Cup of fruit

(just mix all this together….delicious!)

Sample #3

Protein Pancake topped with a cup of fruit

(see blog below for recipe…..you can make these ahead and just warm them in the microwave too!)

Sample #4

1 Low-carb tortilla

Egg beaters with diced green pepper & onion

1 slice of fat-free cheese

2 tbsp. of salsa

(cook the eggs with the pepper & onion, top with slice of fat free cheese, slide onto tortilla, top with salsa, roll it all together on a tortilla for a breakfast burrito.)

Enjoy this tasty burrito with a side of fruit and a yogurt (can nix the yogurt & have a cup of milk if you’d like.)

Sample #5

If you have a crazy morning and cannot cook….there is another option!

A large Supreme Protein Bar (30 grams of protein)

OR

An Extreme Smoothie (35 grams of protein) with a piece of toast.

As you can see, there are many options. I know the above recipes mention the use of Egg Beaters. If you don’t care for them, you can replace the Egg Beaters with egg whites as well. However, if you are using eggs….do not eat the yolk!!! One yolk has 6 grams of fat!!! If you are trying to loose weight and you eat 2 egg yolks for 12 grams of fat in one meal, you’re going to have a TOUGH time loosing weight!!!! I think you get the point.

I know for myself that eating breakfast is SOOOO important that I wouldn’t think about skipping it. And let’s think about it, how hard is it really to put some protein powder in some milk and stir in a cup of cheerios and some fruit? It doesn’t really get any easier than that and you are on your way to a healthy start for the day!

Tip of the Day: Write down everything that you eat and I mean everything. You have heard this over and over, but it is truly the key to my success! I account for every morsel. If you have a class of Crystal Light or a Diet Coke….write it down. You need to be aware of what you are putting in your body even if it has zero to little calories. Also, this gives you the opportunity to “check yourself” and improve on your habits down the road.

At Home Work-out VS. Gym Work-Out

HI Everyone….it’s Tiffany again! I was talking to a group of people the other day at my office and they were all chatting about the various exercise programs that they have either tried, are trying now, and/or gyms that they have attended. It was interesting to me that 95% of the people engaging in that conversation had the attitude of “What I am doing just isn’t or hasn’t worked”. Ok…really? I know that I am going out on a limb here, but let’s be truthful…..are you really going to loose 40, 50, 60, 100 pounds taking the dog for a “brisk” walk around your neighborhood for 25 minutes each evening? LIKELY NOT!! I hate to break it to you, but that is just living an active lifestyle….that is not working your body out to an aerobic activity level that breaks a sweat and helps you lose a massive amount of weight. Or here’s another one: “I go to the gym and walk on the treadmill with my girlfriend at 4.0 for 30 minutes”. OK…now we’re just getting warmed up…is what I was thinking!!

Now I know that some of you are reading this and thinking “nails on the chalk-board”, right? Sorry….but I have to be truthful. I made the excuses….I have been there…”Oh…I can’t seem to get any weight off and I walk every night” or “Oh…I rode my stationary bike in my basement for 30 minutes each night this week while I watched my favorite TV show and I didn’t loose any weight”. Yeah….I’ve been there my friends!! Are you there? How’s that at home work-out working for you? I am not being facetious….I am really asking. How is that working for you? 95% of people out there that need or want to lose 30+ pounds need professional guidance to do so. Wouldn’t you agree that it is easier to sit on a stationary bike and pedal for 30 minutes in your basement than it is to get to Ellipse and sweat your butt off for 45 minutes of intense cardio kick-boxing? Yup…the biking is definitely easier! However…what are the results?? I know what my results were with that plan. Over 10 years of sitting in my basement and walking on a treadmill or pedaling on a stationary bike for 30 minutes, getting distracted by the phone ringing, and deciding that I wanted a chocolate bar instead….I gained 100 pounds in 10 years! Like Lisa says “Hamster on a wheel”!

My point to all of this is that there are 5% of people that can stay so committed that they can run, bike, walk, or do DVD’s in their basement or work-out room until their heart is content. Maybe you are one of those people. However, there are 95% of people, like myself, that need motivation and guidance in my work-out routines. I am inspired daily at 5 AM (as that is the class that I choose to take for myself) to continue a healthy lifestyle and push myself to limits within the Ellipse class that I know I wouldn’t do in the basement of my home. I’m not trying to get all “Ellipsey” on you, but what other place do you know in the area that you get the one on one attention every time you come to class to make sure that you are doing every exercise correctly and completing a FULL BODY work-out throughout your week? Not many!!

I have never felt better in all my life than I do now! I quit being the “hamster on the wheel” in my basement, let go of my inhibitions of joining a “gym”, quite making excuses, and am now living a healthy and happy life. I’ve lost over 100 pounds and feel like a new woman. You can have this too!! It is a COMMITMENT to YOURSELF! We run around in circles in our lives trying to please everyone else, maybe today is the day that you do something for YOU!!

TIP: Are you feeling sluggish about your work-out? Buy yourself some new work-out gear or a new pair of tennis shoes! You don’t have to go overboard, but a new work-out outfit and a clean pair of shoes, may just help jump start you!

Flank Steak with Smashed Potatoes by Ellipse

1 lb. cooked flank steak, trimmed

1 lb. new red potatoes, quartered

1 cup Chobani yogurt

2 scallions, finely chopped

¼ cup chopped parsley

salt and pepper to taste

Bake potatoes in oven on 400 until soft or steam on stove for 20 minutes. Combine yogurt, scallions, parsley, and salt and pepper in a large bowl. Mix potatoes with yogurt mixture until slightly crumbled and clumped. Enjoy with steak and veggies on the side.

GET YOUR PROTEIN!!

Hello Everyone! In talking with many of you in class, one thing that I often hear is that you need suggestions on different things to eat. Many times when our Instructors are finished teaching a class, they will encourage you to drink all of your water and make sure that you nourish your body with plenty of protein. First and foremost, it is super important to drink plenty of water to help keep your metabolism moving along. Second, the protein is an excellent way to build lean muscle. Lean muscle on your body will ultimately help you burn more calories. More calories burned?…I don’t know about you….but I’m in!!

I think that we would all agree that it is very easy to select a carb to eat because they are EVERYWHERE! Many of our carbs consist of crackers, bread, potatoes, pretzels, popcorn, rice, noodles, and much more. However, when it comes to selecting proteins that is where things get tricky. So in an effort to help inspire you, I went back into my food log and am going to give you some ideas of proteins that I eat and have incorporated into my diet.

1) SHRIMP!! – Buy a big bag of the frozen pre-cooked shrimp that you can keep in your freezer. Take out a serving, place them in a Ziploc bag, and take them as a snack with a handful of crackers or pretzels! One serving of shrimp only has about 60 calories, but has about 13 grams of protein!! Or….take the shrimp, place them in a Ziploc steamer bag and steam them in the microwave for about a minute …..now they are a warm treat to incorporate into your lunch!

2) Cottage Cheese – an oldie but a goodie! A ½ cup of cottage cheese has about 15 grams of protein. For lunch, try topping your baked potato with cottage cheese and steamed broccoli….it’s delicious!

3) Tuna – you can buy regular tuna in a can, which is great for making a tuna fish sandwich. Try making your tuna fish sandwich on a pannini maker!! Or…..StarKist makes a Tomato Pesto flavored tuna in a pouch. You can eat the whole pouch for 140 calories….it is awesome….one of my favorites.

4) Turkey Tenderloin – this can be bought in the meat section at most grocery stores. I found that the best deal is at Sam’s Club. They come in a 2 pack and you can just cut the package into 2 and then freeze them. This is great to throw on the grill! My favorite way to make this is to take the frozen turkey loin directly out of the freezer, throw it in a crock pot of about ¾ cup of water, and come home 7-8 hours later with a turkey tenderloin completely done!! The turkey tenderloin only has 1 gram of fat per serving and packs a punch with about 22 grams of protein. These come in different flavors as well. Sometimes I will shred the meat when I take it out of the slow cooker and then we use it in tacos or fajitas.

5) Turkey Bites – ok….so if you don’t know about turkey bites….this is a great tip….especially for Packer season. Next to the regular beef sticks or cut up snack beef bites, are these great little snacks….turkey bites. Going to a Packer Party? Arrange a tray with a bag of turkey bites (no one will no the difference – they’re that good), cut up pieces of reduced fat string cheese, & add shrimp! Now you have a platter of protein and an excellent option for yourself while enjoying the game with friends and family!

6) Turkey Burgers – One of my husband’s favorites. Grill your turkey burgers or cook them in a frying pan….it makes no difference. The Jennie-O turkey burgers have 23 grams of protein in one patty. I buy the fresh patties because they have less sodium…just an FYI. So….make the burger, top it with a couple fresh mushrooms and a slice of fat free cheese, place it on a Village Hearth light wheat bun (17 grams of carbs), and you have yourself a awesome burger!

7) Chicken – How about taking a package of chicken out of your freezer, placing it in a crock pot with 1 cup of water and some seasonings of choice, letting it cook until tender and then shredding it to enjoy throughout the week? Pretty inexpensive….you can use it as meat on your sandwich, make chicken tacos, put it on a bed of salad greens, etc…. Make and prepare ahead…..you won’t cheat if you have things on hand.

8) Fish – any kind! How about Cod, Haddock, Orange Roughy, or Tilapia? All of these are loaded with protein and little to no fat! My favorite way to make this type of fish is to lightly spray a cookie sheet with Pam, place fish on pan, squirt fresh lemon on fish, sprinkle with favorite seasonings, top with one very quick spray of Pam, and bake at 400 degrees until flaky (usually about 10-12 minutes). YUM!

9) Egg Whites or Egg beaters – It is important to get your protein in the morning and what a better way than eggs. I prefer Egg beaters….simple and I like the taste. However, you can have 5-7 egg whites as well. Don’t eat the yolk….one yolk has about 6 grams of fat! Ugh! Here’s an idea: Cook your egg beaters or egg whites, place them on a low carb tortilla, top with a pinch of reduced fat or fat free cheese and a spoonful of salsa! You now have a yummy breakfast burrito!

OK….so now I just gave you 9 new things to try! Next time that you go to the grocery store, allow yourself a few extra minutes so that you have time to shop around the store and find some NEW items for yourself. Check out the frozen fish aisle at Woodman’s…they have a ton to choose from and most of the packages have the nutritional value on the back, which makes meal planning very easy! If you have questions or would like more tips, please comment below and I will be happy to answer your questions!

Make it your best day ever!

Ginger Chicken by Ellipse Fitness

3 lb. chicken breasts
2 Tbsp. curry powder
1/2 tsp. sea salt or salt
2 Tbsp. olive oil
1 Tbsp. grated fresh ginger
2 large leeks, halved lengthwise, rinsed, and sliced
1 small orange, cut in wedges
1 cup French lentils, rinsed and drained
1 14-oz. can reduced-sodium chicken broth
1 cup dry white wine (optional)
1 to 2 heads baby bok choy, separated into individual leaves
.      �
1. Sprinkle breasts with 1 tablespoon curry powder and salt. Brown chicken
pieces over medium-high heat. Remove from pan. Add ginger, leeks, orange
wedges, and remaining curry powder. Cook and stir 2 to 3 minutes or until
leeks are tender.
2. Stir in lentils, broth, and wine. Return chicken to pan. Bring to
boiling; reduce heat. Cook, covered, for 55 to 60 minutes or until chicken
is tender and no longer pink (170 degrees F).
   3. Remove chicken; stir bok choy into lentil mixture. Use slotted spoon
to serve.
   Yield 4-6 servings.

Maintenance

Hi Everyone! So, I was thinking about what I wanted to write about today and realized that I have wrote a lot about weight LOSS. As I am approaching my goal weight, I have come to realize that I finally get to start thinking about MAINTAINING this weight. There are many of you that are coming to class and have been for years. You come to class because you simply want to keep you body in shape and maintain current your weight. That is terrific!! Ahhh….what a great place to be…..maintenance mode!! Now I am not suggesting that maintenance mode is easy. It is simply a continuation of the lessons that you have learned throughout the weight loss process.

I think throughout the weight loss process, you strive for that magic number that you have in your head that you want to be as a goal weight. Ok…now you’re there…..you’ve reached that number. Now what? The reality of it is that you have just been teaching yourself all the lessons that you will take with you for life to maintain your weight. The whole “weight loss journey” wasn’t something that was a fad (or shouldn’t have been anyway). This is how you will continue to treat your body and your life forever. Too many times people try a diet and they do really good, they lose the weight, and then they go back to their old habits of unhealthy eating or lack of exercise. This only leads them to re-gain a portion or all of the weight back. That’s not maintenance…..that’s self sabotage.

Do we all work towards our goal weight so that we can treat ourselves with a cheat every once in awhile? Sure! But what you need to realize is that the “cheat” is a TREAT! This is not a candy bar that you have every afternoon at 3:00 PM when the urge hits you. I am talking…. this is the slice of Cherry Pie that you share with a friend in Door County this fall. However, the next day….you’re right back into the swing of your normal routine and back into your active lifestyle.

So I was having a conversation with a member this morning about this very thing. She was telling me that she had a couple bad days and was so irritated with herself over it that she just wanted to “throw in the towel”. We’ve all been there, right? Ok….so you had 2 or 3 bad days of bad eating and/or drinking in a row…..you gained a couple pounds….you’re ticked at yourself! GET BACK ON THE WAGON!! Don’t wait for the wagon to come back around and pick you up because it won’t happen!!!! Reflect back on the bad eating and/or drinking, think how it really made you feel, and move on from it. Return to your clean eating habits, return to your work-outs, and stay active. It’s all about maintenance…..bounce back…..you had a bad day or two….recover.

If you’ve been in any of my classes the last couple days, I have talked a lot about the “extra calories” that we have to burn from the holiday weekend. Did you have an extra spirit, a couple too many appetizers, a brat on a solid white bun, Grandma’s cheesecake?? You know what I’m talking about. We’ve all been there…..recover…..stay active….make good choices for the rest of week.

So, I will leave you with this little tip: I LOVE ZIPLOCK STEAMER BAGS!! They are the best invention since sliced bread….actually Woodman’s should just display them right next to the sliced bread aisle….they work that good!! LOL!! Seriously, if you haven’t tried them…..spend the $2.50 for 10 bags and try them, you won’t be disappointed. Here’s how they work:

Step 1: Buy bag

Step 2: Fill bag with vegetables, scallops, fish, or whatever it is you want to steam.

Step 3: Put bag in microwave for 1-3 minutes

Step 4: Walaaa…your dish is complete!

I take this to work all the time. I will pack my veggies in a Ziplock Steamer Bag in the morning and then for lunch I steam them in this steamer bag to have a nice warm side of veggies to go with my sandwich. Try them….you’ll love them!!

Have a FABULOUS weekend!

Pesto Halibut by Ellipse Fitness

1 TBS olive oil

1 envelope pesto sauce mix

1 TBS lemon juice

4 Halibut fillets (4 oz each)

In a small bowl, combine the oil, sauce mix and lemon juice; brush over both sides of fillets. Place in 9×13 baking dish sprayed with non-stick cooking spray. Bake, uncovered, at 450 for 12-15 minutes.  Serve with whole-wheat couscous and steamed broccoli for a complete, yummy meal!

Next Page »