Pork Chops and Rice by Ellipse Fitness

Pork Chops and Rice by Ellipse Fitness

Hi Everyone~

I hope that you enjoyed your Thanksgiving Day!  Sick of the turkey??  Well, here is a new pork chop recipe for you to try.  When choosing pork chops, it is best to look for lean, boneless pork chops with very little fat around the exterior.

Pork Chops and Rice

6  Lean Boneless Pork Chops

1  Can 98% Fat-free Cream of Mushroom Soup

1  Can Water

1  Cup Dry Brown Rice (Minute Style)

Salt & Pepper

Cooking Spray

Directions:  Sprinkle pork chops with salt & pepper.  Over medium heat, lightly brown pork chops on both sides in skillet coated with cooking spray. (NOTE:  Do not overcook them – just brown lightly on each side.)  Meanwhile, heat oven to 350 degrees.  Mix together cream of mushroom soup, 1 can of water, and 1 cup instant brown rice.  When finished browing pork chops, place them in a baking pan and pour soup and rice mixture over the top.  Cover pan with foil and bake approximately 50-60 minutes.

Serves: 3

Total Calories: 362   Carb=33g Prot=30g Fat=13g

Tiffany’s Tip:  This is a recipe that my mom used to make years ago!  It is so simple, but is absolutely delicious!  Serve this with steamed asparagus and a side salad for a complete meal!  If you want to make a double batch, allow about 15 more minutes for cooking time in the oven!

Your “Weakness” can be a “Strength”

Use a weakness to your advantage...

I was recently at a seminar in Chicago where Bill Parisi finished his presentation with a great story to remind us that sometimes a weakness is actually a great strength in disguise…


A young boy who was born without a left arm was sent to Judo lessons by his mother in a bid to help with his confidence. So he began taking lessons with an old Japanese master.  Every practice session the master taught the boy one throw.  Only one technique …over and over again.

Every now and then the young boy would see the other students learning different techniques and ask the master why he wasn’t learning anything different or new.  The master always replied – “Just focus on this one throw. Keep practicing”

Several months later, it was the state Judo championships and the old master entered the young boy.

The young boy was terrified.

The first match began and the young boy grabbed his opponent and to the shock of all the spectators – easily flipped him to the ground. Instant win!

The second round was a little harder but the one-armed boy again pulled off the technique – the only technique he knew, and won.

The third and fourth round went exactly the same way and the young boy found himself in the tournament final facing a much bigger and tougher opponent, who had won the tournament for three straight years.

The young boy was seemed over-matched. The referee and the organizers of the tournament spoke to the master and asked him if he wanted to withdraw his student.

“No” said the master. “We will fight”.

As the final match began the entire crowd was nervous with anticipation.  The opponent stepped and grabbed the young one-armed boy and pulled him towards him. For a second it looked as if this was it…

But then the one armed boy reached with his right hand, stepped in and DOWN – he threw his opponent flat on his back, to win the match!

The crowd went crazy – the one-armed boy was now the state Judo Champion!

On the drive home, the young boy asked his teacher – “Was this a set-up? Did they just let me win because I only have one arm? I only know one technique – these guys know hundreds!”

The teacher replied, “No – you won fair and square. But there are two reasons. You won because you mastered one of the most devastating techniques in Judo. And the only known way to defend against that throw is to grab the left arm!”

What appeared to be an incredible weakness – was in fact his greatest strength.


So, with that story in your mind, as we approach the busy season of holiday hustle and bustle and perhaps some self doubt at our ability to accomplish all of our tasks…I ask you to reflect for a moment… what are your strengths?  Define them, write them down and play to your strength!  If, right now you’re thinking you have very few, I’d challenge you to ask those closest to you what THEY perceive your strengths to be.  My guess is you’ll be surprised and humbled by their perception of your greatest assets!

Enjoy your Thanksgiving!

Eat to Lose Weight! by Tiffany

Living in a society where there is so much guilt associated with food, it is hard to figure out what is a healthy option and what may be keeping you from obtaining your goals. I’d like to share a few healthy eating options to help you fit in your “thermometer jeans”! What….Eat to Lose Weight??? YES! Eat to lose weight! Through proper nutrition, your body will build lean muscle and help you get in to those jeans. Here are a couple great recipes to help you succeed toward your goals:

Almond Crusted Tilapia
2 Tilapia Fillets
¼ Cup Egg Beaters
¾ Cup Sliced Almonds
Salt & Pepper
Old Bay Seafood Seasoning
1 Lemon
1 Tbsp. Olive Oil
2 Scallions, sliced

Directions: Season tilapia fillets with salt, pepper, and Old Bay Seasoning. Dip each fillet into the Egg Beater, then press almond slices into the fish. Heat the olive oil in an oven proof pan. Carefully place filets into hot pan, brown for 1 minute, and gently flip over. Squeeze half of the lemon over the fish and place in a preheated 350 degree oven for 10-15 minutes. Remove gently to a platter, squeeze remaining lemon over top of filets, and garnish with scallions.

Halibut with Grapefruit Relish
1 ½ pounds halibut steaks

3 Tbsp. Dijon mustard
½ Cup Grapefruit juice
1 Tsp. Dried Oregano
¼ Tsp. Fresh Ground Pepper

1 Tbsp. Old-style mustard
1 Red Grapefruit, sectioned and chopped
1 Tbsp. Olive Oil
1 Tbsp. Honey
1 Tsp. Dried Oregano
¼ Tsp. Fresh Ground Pepper

Directions: Marinade – In a glass dish, whisk together mustard, grapefruit juice, oregano, and pepper; add halibut, turning to coat. Cover and refrigerate for 1 hour.

Relish – In another dish, whisk together mustard, chopped grapefruit sections, olive oil, honey, oregano, and pepper. Cover and refrigerate.

Grilling – Preheat grill or broiler to high. Grill halibut for about 4 minutes per side or until done. Transfer grilled halibut to serving platter, spoon relish on top of fish, and enjoy!

Turkey Meatloaf Muffins by Ellipse Fitness

Hi Everyone ~

This GREAT recipe was shared with me from a Member at the Neenah, Wisconsin studio.  What an easy recipe to make and have plenty of leftovers!  Even your kids will love these!

Turkey Meatloaf Muffins

1.25  Lbs. Extra Lean Ground Turkey

1        6 Oz. Package of Stove Top Stuffing Mix

½       Cup Egg Beaters

1        Cup Chunky Salsa

1        Cup Water

1        Package of Taco Seasoning Mix


Directions:  Mix all ingredients together in a large bowl.  Lightly spray 12 muffin cups with cooking spray, divide mixture amongst 12 cups, and bake at 350 degrees for 30-35 minutes.

Servings = 6 (2 muffins/serving)

Total Calories: 229   Carb=23g Prot=27g Fat=2.6g


Tiffany’s Tip: Having holiday company? This is a great recipe to make in advance. Mix all the ingredients together, separate into individual muffin tins, wrap with plastic wrap, and pop in the oven 30 minutes before you are ready to eat!

Favorite Pairings by Ellipse Fitness

Hi Everyone ~

Here are a few favorite pairings of Ellipse!

1.  Mix 1 Cup Milk with 1 Scoop WHEY Protein Powder.  Add Special K Added Protein Cereal!  Complete package breakfast with Protein, Milk, and Carbs!  Add fresh fruit if you’d like!

2.  Fat Free or 1% Cottage Cheese whipped in a blender to a smooth consistancy.  Add Fat free, Sugar free Pudding mix and it tastes like cheesecake!  My favorite pudding mix flavor is cheesecake, but you can also use chocolate or vanilla!

3.  Mmmmm…Egg Beaters with 2 tablespoons of Mrs. Renfro’s Salsa!  You just can’t go wrong!  Slide this on a whole wheat tortilla and make a Mexican Omelet Wrap!

4.  A small carton of Fat-free Plain Greek Yogurt mixed with taco seasoning mix.  I use this as a dip and use the Quaker White Cheddar Rice Cakes for dipping!

5.  Eggo Nutri-Grain Low Fat Waffles topped with Sugar Free Strawberry preserves are a breakfast favorite!  Or…enjoy this anytime with a 1/2 cup of cottage cheese!

6.  Need to whip up dinner in a hurry?  Grab some pre-cooked shrimp and toss with fresh peppers and a 1/2 cup of Uncle Ben’s Wild/Brown Rice!

Tiffany’s Tip:  Don’t get bored with your meal plan!  Keep it interesting and try new things.  You never know what might be your next “favorite”!

Crustless Pumpkin Pie by Ellipse Fitness

Hi Everyone,

Ohhhhh…..the calendar has flipped to November and now we start to think about turkey, cranberries, sweet potatoes, and pumpkin pie!  This dessert recipe was shared with me by a Fitness Coach from the Mayflower location and I couldn’t resist sharing it with YOU!  This delicious dessert offers a generous serving size for only 65 little calories!  You don’t even have to feel guilty!  Throughout the month, I will be bringing you additional healthy recipes that you can share with your family throughout the month and on Thanksgiving!  Enjoy!

1  –  15 Oz. Can Pure Pumpkin
1  –  12 Oz. Can Fat Free Evaporated Milk
1/2   Cup Egg Beaters
3/4   Cup Splenda No-Calorie Sweetner (granulated)
2     Tsp. Pumpkin Pie Spice
Directions: Preheat oven to 350 degrees.  Meanwhile, combine all ingredients in a bowl and mix thoroughly.  Place mix in a 8 X 8 baking dish sprayed lightly with non-stick cooking spray, and bake in oven for 45 minutes.  (It will remain a bit soft like pie filling.  Cut into 9 pieces and enjoy warm or cold.
Serves:  9
Total Calories: 65   Carb=9.6g Prot=5.1g Fat=0.93g
Tiffany’s Tip:  I preferred this recipe served cold and topped with a dash of cinnamon!