How d’You Like Them Apples?!

How d’You Like Them Apples?!

It’s that time of year again! Go out to a local orchard and pick some fresh apples! Did you know many store-bought apples could have been in cold storage for almost a whole YEAR before they end up in your kitchen?

Fun Apple Facts!

• Apples ripen 6-10 times faster at room temperature than if refrigerated.

• Many store-bought apples could have been in cold storage for almost a year before they end up in your kitchen!

• The ONLY apple native to North America is the crabapple.

• It takes 2 pounds of apples to make a 9-inch apple pie, and about 36 apples to make a gallon of apple cider!

• Did you know? Apples are grown in ALL 50 states!

Why You NEED Apples in Your Life!

• A standard apple contains less than 100 calories and is a good source for fiber and vitamin C!

• Apples help lower cholesterol and the risk of type 2 diabetes, so as the saying goes…”An apple a day keeps the doctor away!”

• Apples are high in polyphenols which act as antioxidants, so they are great for your immune system and heart!

Love Apples, but Tired of Eating Them Plain?

We’ve got you covered! Check out these great, simple recipes to have your apples all kinds of different ways!

Apple Pie Energy Bites

– Packed with fresh apples, dried cranberries, nuts and warm spices, these bite-sized snacks are full of protein and will boost your energy to get you through the day! Ready in only 10 minutes!

Grandma’s Apple Butter (No Sugar Added!)

– This apple butter contains only the natural sugars of the apples, and is made in the Instant Pot in just one hour!

Slow-Cooker Apple Sauce

– What I love about this recipe is that it’s just about as easy as it gets– the only ingredients are apples and water, and all you have to do is throw them in a slow cooker…

Want even more great Apple Recipes?? Check out our blog post from last apple season for more!

Show Me!

Do These 3 Things to Lose 2 Pounds This Week!

Are you tired of starting a diet only to start it over again and miss out on all the results you were expecting or promised?

SO ARE WE!

Let’s keep this simple.

1. PFW – Fat loss happens when we pay attention to what goes in our mouths. Focus on Protein, Fiber, and Water.

 • Stop focusing on what to eliminate and focus on eating more proteins like chicken, eggs, and fish.
 • Forget the trendy headliner diet and enjoy the fiber found in fruits and vegetables. The more fibrous the food, the more it satisfies.
 • Drinking just 1/2 your body weight in ounces of water will do more than just hydrate. Drinking this, relatively small, amount of water will curb an appetite and ensure the mind doesn’t get thirst confused with hunger. We recommend drinking your bodyweight in ounces of water. Go the extra mile!

2. Move MORE!

 • Walking at a leisure pace for 30 minutes 3-4 times each week can significantly decrease the stress hormone cortisol and allow the body to focus on other functions besides stress management. Fat loss is one of those functions.
 • Already walking and not seeing results? Check that it is a true leisure walk. The kind of walk that is not measured on a tracking device and occurs at a speed that would allow you to hold a cup of coffee or tea in your hand. Slow down a little. Something tells us that your life is moving fast enough on its own.
 • Truly leisure walking and working out and STILL NOT SEEING RESULTS?? Go back to tip number 1 for a seven day stretch.

3. Get some ZZZZzzzzz’s

 • No, we are not suggesting a crazy supplement or product called ZZZZzzzzz’s. We are suggesting that quality sleep can allow your mind and body to fully recover from the day.
 • This should NOT be underestimated! This will set all your systems and faculties up for success. Start each day rested and ready for results.

Our resolve will be challenged every step of the way!

Efforts to consume more PFW may be compromised or sabotaged by quick-fix shakes that offer little more than flavor and expense. Moving more does not entail moving all the time to continue eating, sabotaging, and compromising one’s self to avoid change. Avoiding change nutritionally is the equivalent to avoiding change physically!

Know this: We promised simple. That doesn’t necessarily mean EASY! It is uncomfortable outside of the comfort zone. Declaring war means preparing to battle, holding your ground, and occasionally…fighting back!

If you’re excited about the simplicity of all this, but need a little extra guidance and motivation then let us help! It is literally what we live for!

Our 21-Day Ellipse Fitness Training Camp will give you all the tools you need to get on your way to making staggering change that can last you a lifetime.

21 days of unlimited training sessions PLUS one small group personal training session per week!

Nutrition Guidance, Ellipse Cookbook, Simple Meal Plan and Shopping List!

Before/After Weight, Pictures, Tape Measurements and Body Composition to give you a clear picture of your progress and results!

Welcoming, fantastically supportive group atmosphere, friendly and knowledgeable coaching staff, accountability, motivation, and MORE!

“Squash” the Boring or Tired Menu with Brand New Recipes!

It’s squash season!

Now is the time to munch on some squash while it is at its peak in flavor and nutrition. Pick it up in bulk for cheap at your local markets, because squash can be stored in a cool, dry, and well-ventilated area (like a basement) for months in most cases! Keep squash on hand for those days where you may not have planned well enough and run out of vegetables in the house!

We are going to shine a light on some lesser-known varieties, and give you some fantastic ways to use them!

Delicata Squash

Delicata squash have a cucumber-y shape but are yellow with green variegated lines and grooves. Delicata are delicious due to their sweet flavor and edible skin. Slice delicata the lengthwise, scoop out the seeds, and cut into quarter-inch moons. Place on baking sheet sprayed with oil (Mistos work great), spritz the top of the squash “moons” and sprinkle with salt and pepper. Place under broiler on low. When the tops are golden brown, flip until bottom side is browned and enjoy!

Acorn Squash

Acorn squash (also called a pepper squash) has the shape of an acorn, with ridges. Like a delicata squash, this winter squash has thin skin which is edible when cooked. The mildly sweet and nutty flavor however lend itself well in savory dishes where it is a base layer or by itself in sweet dishes.

It’s also the king of squash nutritionally speaking with the most folate, calcium, magnesium and potassium! 1 cup of cooked acorn squash has more potassium than 2 bananas and 9 grams of fiber (adult men need 38g/day and adult women need 25g/day).

PRO TIP: Acorn squash is HARD! To cut it, try microwaving for approx. 3 minutes before cutting to make it easier.

Butternut Squash

Coming in second place, nutritionally, is Butternut squash. Butternut squash has a sweet, nutty flavor that is perfect for simply cubing and roasting in the oven with a little olive oil, salt, and pepper! This squash can also offer a healthy sweet treat by tossing it with cinnamon, maple syrup, and salt until caramelized in the oven – YUM!

Butternut squash, with its sweet flavor, can also be substituted for Mexican dishes that often contain sweet potatoes. Although you likely will not eat a whole butternut squash in one sitting, one butternut squash has over 350% of your vitamin A requirements!

Spaghetti Squash

Although spaghetti squash offers the lowest nutritional density of the squashes, it’s also a great low carb and low calorie vegetable option or substitute for heavy starches like pasta! Eat spaghetti squash on its own, maybe tossed with a little olive oil, salt, and pepper or swap it out for noodles in your favorite dish.

Now Let’s Get Cooking!

Stuffed Acorn Squash

Filled with brown rice, lean ground beef, tomatoes and warming spices this dish is a comforting and splendidly colorful meal loaded with earthy and delicious flavors!

Turkey Mushroom Apple Acorn Squash

Looking for a simple, nutritious dinner? This recipe is perfect for a quick meal and filled with warm winter flavors!

Butternut Squash Enchilada Casserole

20 minutes prep time, major flavor, and easily converted to vegan!

Mexican Stuffed Butternut Squash

This weeknight dinner might look fancy, but it’s unbelievably easy to make! Savory, wholesome, vegetarian goodness in under an hour

Spaghetti Squash

The flesh of spaghetti squash comes out in long strands, very much resembling the noodles for which it is named. In this recipe, the ‘noodles’ are tossed with vegetables and feta cheese.

Why You Gorge on Junk Food and Not Broccoli

Why is it so easy to cruise through a bag of chips or a pint of ice cream, but when you get to pile of broccoli, cucumbers, or chicken, it’s hard to eat more than a cup or so? Well the truth is, it’s a little more complicated than not having self-control or even because chips or ice cream “taste so good!”

The food industry is one of the most competitive markets and there are tons of companies all clamoring for your business. Go into the center area of any grocery store and you are inundated with boxes and bags of processed food screaming for you to buy them with bright colors and million-dollar logos! Each one touting low-carb, fat-free, vegan, organic, etc all claiming to be just what you need and want. But are they?

Let’s talk about the lures of “junk food” and why it’s so easy to overeat.

Whole foods are harder to overeat because they contain more filling fiber. Whole foods usually also require more physical chewing than their processed counterparts, and this is huge! Chewing actually sends signals to your brain which help you feel more satisfied and full. Perform your own experiment! See how many chews it takes to eat a piece of carrot, chicken, or broccoli and compare that to your favorite processed food.

Beware! According to Precision Nutrition, there’s a major restaurant chain that injects chicken with sauce to flavor and tenderize it so it requires less chewing…allowing you to eat more than you need!

Money – most everyone likes to save a buck. You can walk into most fast food restaurants and pick a numbered combo meal that delivers a pile of food to munch on. To get the same volume of food in a vegetable and protein meal (like a salad or buddha bowl) you will likely pay twice as much! Even at restaurants the most healthy options on the menu are often the most expensive. But the trick is, you probably don’t need the same amount of food as that double burger with fries and soda!

Pro Tip: Creating healthy meals with veggies and lean protein at home is extremely inexpensive! In-season produce can often be picked up for fifty cents a pound, and 4 servings of organic chicken breast is likely to cost you less than $10, so get in the habit of preparing! Don’t get caught without a plan and forced to meander through the nearest fast food drive-thru.

When it comes to processed foods (something that doesn’t grow from the ground, walk, swim, or fly) a clear majority of health claims do little more for us than the traditional “junk food” brands. When grabbing that processed food with the halo, compare the label to the equivalent “not so healthy” box. Understand what you are buying. Evaluate your pantry and stick with whole foods that don’t need labels. Organic Macaroni and Cheese is not so different from the blue box brand…

Trigger Warning! Find your trigger foods, slow down your eating, and be kind to yourself! Jumping on the latest “crash diet” is not a good long-term plan. Try being honest with yourself, with how you perceive yourself, and then find a supportive environment. Look for triggers to your food choices. Are you stressed, tired, or anxious when you turn to food? When you feel the urge to overeat, from stress or otherwise, try going for a walk, spending time with a friend or pet, exercising, reading, listening to music, or anything else that will positively distract you.

Have you ever noticed it’s easier to overeat at a buffet? When “trying a little of everything” you expose yourself to more flavors and textures that your body will be more inclined to consume more. This same phenomenon applies to mix snack packages with things like pretzels, cheese crackers, etc all mixed together.

Stick with fewer food choices on your plate if you want to keep your waistline in check. A rule of thumb is to stop when you feel 80% full, because it takes time for your brain to get the signals that you have had enough to eat.

Get even more info like this from our friends at Precision Nutrition, and as always remember to…

5 Fitness Essentials from Ellipse Fitness

Whether you have been at Ellipse for some time or are newer to the fitness world, there are a few things you’ll want to do your homework on.

Get a good water bottle.

Find something that will encourage you to stay plenty hydrated and is convenient, keep in mind that if it is a burden to you – you will drink less. You can even find double-insulated bottles that are easy to fill, clean, and keep everything cool for up to 24 hours!

Get the right shoes!

This is a big one! Sometimes when our ankles, knees, etc bother us, it could very well be related to the shoes we wear. Make sure you do your homework on the best shoe for you. Many appreciate the feel of barefoot shoes, some feet need support for over pronation, supination, etc.
Next, you’ve got to acknowledge when those things are worn out! Be sure to replace your shoes regularly enough. The average running shoe needs to be replaced about every 400 miles for instance…watch the wear on the bottom and sides. Don’t wait until you are in pain. Also, be aware that it’s a myth that shoes need to be broken in!

Recovery

Set yourself up to recover properly with enough water, sleep, and movement! This last one can often be neglected. We finish a workout, give ourselves a job well done and then proceed to sit around for the rest of the day, but this will only lead to more soreness!
Your movements may include recovery tools such as a foam roller, tennis or lacrosse ball, or even a TENS unit (electric pulse massager). Try not to only use the foam rollers at the gym. It’s a great investment to use at home as well, and they are pretty cheap. Tennis balls can help with those hard to reach areas and so can specialty rollers, like a Rollga, can help with different pressure points. Ask your trainer for the best recovery tool/process for you!

Back to your feet again…Socks!

It’s not something we usually invest in as much as we may want to, but a good pair of socks can go a long way to keeping your feet healthy! Too small of a sock and your ankle can rub on the back of your shoe. Too big of a sock and you can cause blistering.
Try some of our favorite brands like Darn Tough (yes, they make a sport line AND they have a LIFE-TIME guarantee! No BS), Smart Wool, and/or socks made of a sweat wicking material.

Gloves!

Still have that same set of boxing gloves from 3 years ago? It may be time to purchase a new pair! When the padding wears down in your boxing gloves, your hands can begin to ache. Just like your shoes, you should replace your gloves when they start wearing unevenly.

*Side note: Lifting Gloves – Although your grip can be impacted, some people don’t appreciate the calluses that can occur from regular strength training due to occupation or personal preference. For those situations, find a proper fitted lifting glove and keep packed in your gym bag with your boxing gloves, water bottle, sweat towel, and shoes!

What fitness equipment can YOU not live without?? Leave us a comment with your favorites and why!

Concerned with the aesthetic side-effects of working out? Well, a few months ago we went over the differences between deodorant and antiperspirant. Find a deodorant that helps neutralize your underarm bacteria. Each body responds to ingredients differently. What works for your friend may not work for you! You may need to experiment with a few to find the right one for you. At the gym, as a courtesy to others (especially with asthma), avoid heavy body sprays and perfumes/colognes. Have to run to an appointment after a workout? Keep baby wipes, or your favorite microfiber washcloth, in your gym back for a last minute freshen up.