Are you in a funk with your meals? Do you feel like you eat the same thing over and over? Why not give this new recipe a try! Lots of veggies to fill you up, whole grain rice to give you energy, and extra lean protein to build strong muscles! Sounds like a perfect combination to lead you closer to your fitness goals! Remember – abs are not made in the gym…..they are made in your kitchen! WHAT you eat is as important as how much! If you are looking for a customized meal plan to suit your lifestyle, fitness routine, and goals – talk with you Ellipse Fitness Coach about our Weight Loss Program that does just this!
4 Medium Green or Red Peppers
8 Oz. Cooked Ground Turkey
2 Cups Cooked Brown Rice
¼ Cup Chopped Onion
1 ½ Tsp. Salt
1/8 Tsp. Pepper
15 Oz. can Tomato Sauce
4 Oz. Reduced-Fat Shredded Cheddar Cheese
Directions: Wash peppers and cut in half lengthwise, remove seeds. Mix turkey, rice, onion, salt, pepper, & ½ cup of the tomato sauce together; spoon into green peppers halves. Arrange in shallow baking dish and pour remaining tomato sauce over top of peppers. Cover and bake at 350 degrees for 45 minutes. Remove cover, sprinkle cheese over each pepper and bake 15 minutes more.
Exchanges: 2 Carbs, 3 Extra Lean Protein, 1 Fat
Ellipse Tip: Add some spicy chilies to this recipe to boost your metabolism! Spicy chilies increase your burn thanks to an antioxidant called capsaicin.
Looking for a guilt-free dessert? This yummy dessert incorporates lean protein through the Greek Yogurt and limits the carbohydrates with a small amount of Graham crackers as the crust!
This recipe works well with mini phyllo shells as well. Simply pour the mixture into each individual shell and serve!
8-10 Graham Cracker Squares (or 2-3 sheets)
1 Cup (8 oz.) of Chobani Fat Free Plain Greek Yogurt
1 Small Package of Sugar-Free Instant Vanilla Pudding
1 (20 oz.) Can Crushed unsweetened Pineapple, drained
1-2 Packet(s) of Splenda Sweetener
Lay crackers in an 8 X 8 pan for crust. Combine pudding mix, Greek yogurt; mix well. Stir in pineapple and sweetener, then spread onto crust. Chill for at least 3 hours.
Exchanges: 1 Carb, 1 Protein
Happy New Year! I’m starting off the year with a few of my biggest tips for 2012!
1. After a holiday season of too much beer, food, wine, chocolate, wine, late nights, junk and wine (!) a great start is to systematically eliminate all the junk from your diet. There are an entire category of diets and plans out there but my favorite is the Ellipse Jump Start – and it’s exactly that! A Jump Start that cleanses your palate by eliminating caffeine, alcohol, wheat, red meat, sugar, artificial sweeteners and dairy amongst others. It’s tough but you’ll feel great at the end. Couple of bonuses – you’ll probably lose 4 or 5lbs during the first week, and last year we saw several drop 10-20lbs in about 4-6 weeks!
2. If fat loss is your goal — Make a real commitment to lose the unwanted pounds. Write it down and make it specific. Saying that you want to lose weight is not enough. Saying how much and how you are going to do it by when is far more powerful. And WRITE IT DOWN.
For example: I am going to lose 12lbs of fat by March 1st 2012
I will do this by exercising 4 days per week for a minimum of 35 min
This will include metabolism boosting resistance training 2-3 times per week for a minimum of 45 min
I will meet with a weight loss coach at least once a week to keep me accountable
I will then continue on a four times per week program including 2 strength and 2 cardio sessions
I will cut 500 calories from my diet and track this using an e journal or online journaling program (try spark people.com)
3. Work on the quality of your muscle tissue. A regular stretching session or yoga class is a great investment. If that’s not your thing, making a commitment to stretching regularly on your own is never a bad idea. Ideally though – a regular massage will do wonders for the health of your musculoskeletal system – but if that’s not economically viable – then pick up a foam roller. There are clinics using this piece of equipment being planned at Ellipse in early 2012!
4. Rely on a team. Outside expertise allows you to focus on your job and commitments and literally just “show up” and let them take care of it for you. Studies have shown that people exercising when a trainer just supervises work up to 30% harder than they do on their own. This isn’t even if the trainer is pushing—this is if they’re just watching! 30% more work translates to significantly faster results – imagine what you could do if that trainer actually pushed you through to harder workouts in a program designed to blast fat—wouldn’t that work even better?
One last tip — plan the whole year in advance. Writing down your goals and your plans to achieve them can greatly help.
Then—share them with others and get moving!
Make 2012 a great year!