greek yogurt

Is it Keto Fever or Keto Flu?

A few weeks ago, we talked about IF (Intermittent Fasting). The Keto Diet (AKA Ketogenic Diet) is another way of eating that has been around for a while now, though more recently it is starting to become a bit of a craze.

Keto refers to a high-fat, adequate-protein, and low-carbohydrate diet, which forces the body to burn fats rather than carbohydrates as the primary fuel source. A ketogenic diet is/was primarily implemented to treat difficult-to-control epilepsy in children. It was first tested at a Mayo Clinic in the 1920s.

A keto meal may look something like this:

Typical keto-friendly food choices are things like seafood, low-carb vegetables (non-starchy), cheese, avocados, beef, poultry, eggs, coconut oil, olive oil, plain Greek yogurt, cottage cheese (other dairy typically has too many carbs), nuts/seeds, butter, olives, and black coffee/tea.

How does Keto vary from other ways of eating?

Keto

60-75% Fat

15-30% Protein

5-10% Carbs

Mediterranean

~35% Fat

~25% Protein

~50% Carbs

Paleo

~40% Fat

~40% Protein

~20% Carbs

The Ketogenic Diet is about trying to get into ketosis

It can take anywhere from 2-7 days for the body to enter ketosis depending on the person. This happens when the body doesn’t have enough carbohydrates for energy and uses up the glucose storage. During ketosis, the body starts making ketones, which happens through the oxidation/burning of stored fat.

I want to try the Keto Diet. What can I expect?

With any major diet change, there is generally an adjustment period for the body, however it does seem that this transition is a little more severe with Keto than many diets. During the first week you may experience IBS like symptoms and tiredness. The lack of quick energy from carbohydrates causes the tiredness and has been coined the “keto flu”. Other symptoms can include lightheadedness, nausea, mental fog, cramps, headaches, bad breath and diarrhea. Some of this may be due to reduced fiber and insufficient micronutrients, so it’s important to be aware that you’re doing what you can to fill those gaps.

On the plus side, people often find they can lose weight because healthy fats and lean proteins will keep you more satiated, so eating less is a natural side effect. Also, fats and protein have a higher thermic effect meaning it takes your body more energy/calories just to break the food down.

That sounds like a lot of symptoms, is it worth it?

Frankly, people do often report success. Many see results on the scale rather quickly because when you eat more carbs your body retains fluid. This is one reason why weight comes off quickly with keto initially. Results can continue for a while, but it should be noted that in the vast majority cases people report not being able to stick with it long term.

What else should I know?

Unfortunately, and similar to the “eat less and exercise more” mentality, muscle loss often accompanies the relatively quick weight loss. This can be misleading if the scale is your only source of measurement. Make sure to check with your doctor before beginning any nutrition regimen, but in particular with keto, heart and kidney damage has been observed due to low electrolyte levels (sodium, magnesium, potassium). Keto is not recommended for those with high blood pressure or diabetes. Keto can cause more calcium to be lost in the urine, which can lead to a decrease in bone density over time and increased risk of osteoporosis.

The summary: As with any way of eating, everyone is different, and results will vary depending on your body. This short-term fix may be right for some, but not everyone.

Ellipse Fitness does not endorse the Ketogenic Diet, nor do we view it as a sustainable approach to nutrition, check out these other great blog articles for more of our philosophy on how to make changes that will last you a lifetime!

Ellipse Fitness “Nutrition” Blog Posts

Hot Summer, Cold Salads!

Now don’t get us wrong, the grill has a special place in the Summertime rotation, but sometimes you are just too hot to stand over an open flame and what you really need is to cool down!

This week we have a bunch of excellent, COLD salad recipes for you so you can give a major boost to your nutrition this summer, cool down your body, and delight your taste buds!

Vegetable Bean Salad

Try this large batch veggie-loaded cold salad with a sweet, and optionally spicy kick!

Check it out: Cucumbers, cherry tomatoes, sweet peppers, corn, avocado, cilantro and beans get topped with a dressing of apple cider vinegar, olive oil, raw honey, hot sauce/chilies (to taste), garlic, and salt/pepper. This was a huge family hit! (The proof is in the picture…) It goes great with almost any main protein meal since you now have your vegetable, carb, and fat taken care of!

TIP: Try using unfiltered apple cider vinegar. It is known to have many medicinal properties, including easing GI distress.

Get the full recipe here!

Zoodle Salad

Zucchini + tomatoes + basil + mozzarella balls topped with balsamic vinegar. So simple! Sooo good…Get the recipe here!

TIP: Balsamic vinegar is traditionally made in Italy from unfiltered, unfermented pressed grapes (not fermented alcohol like other vinegars) and aged like wine. The older the vinegar, the sweeter and more syrupy – not to mention more expensive. Beware: a lot of cheap balsamic vinegar is just an imitation, made by adding color to white wine. Look at the label for words like “grape must”, “aged grape must”, “Mosto d’Uva” or “DOC.”

Cold Shrimp Salad

Shrimp is a good source of protein and a nice change of pace. This recipe can be made even quicker with precooked shrimp, then simply toss with a healthy dressing and served over lettuce leaves or as a salad topper/dressing.

Shrimp with celery, red onion, and dill + dressing. We love simple – had you noticed?

The dressing is made with mayo (could also part plain Greek yogurt part Mayo), lemon, and dijon.

TIP: This recipe was tested using 1/4 c Greek yogurt + 1/4 c Mayo, however 1/8 c mayo would likely have been enough.

Click here for the recipe!

Greek Salad

Who doesn’t love the classic taste of cucumbers, tomatoes, olives, and feta? Today’s Greek Salad has a dressing that can be used for any lettuce salad: red wine vinegar, olive oil, lemon, oregano, and salt/pepper.

TIP: Red wine vinegar, as the name suggests, is made from red wine that is allowed to ferment. It’s one of the more popular vinegars with its sharp taste, making it great for vinaigrettes, salad dressings, and marinades.

Unfamiliar with this classic recipe? Check it out here!

Quinoa Salad

A terrific way to use your garden surplus, create a satisfyingly filling dish, plus get a protein boost from the quinoa!

Quinoa + cucumbers + tomatoes + onion, avocado, feta, and parsley. This cold salad offers a light creamy feel yet light for summer. Serves well with chicken on the side or incorporated right in! Rave reviews from the kids and adults alike!

Get the recipe!

Bonus Tuna Salad

This is one refreshing take on the timeless classic. Red onions, dill pickles and hot sauce pack a serious punch of flavor that make this recipe particularly enjoyable. Try wrapping it up in some romaine lettuce!

Full recipe here!

4 Lean, Healthy Meals in 5 Minutes!

Need some quick and easy weekday meals? Weekend prep doesn’t have to be some arduous marathon requiring hours of time and every pot and pan in your kitchen! This week we’ve got 4 quick and easy recipes that you can crank out in a flash and feel happy about your meals without agonizing labor!

This week start by buying 4 pounds of Ground Turkey. Brown 3 pounds, cool and separate into 1 pound containers to freeze. With your fourth make these Veggie Loaded Meatballs!

Delicious meatballs packed with broccoli, carrots, baby spinach, green onions, and garlic! Just swap out the beef for to keep things simpler this week!

First? Go Shopping!

Here’s your grocery list for all 4 recipes!

• 4 Pounds Ground Turkey
• Rice (cook ahead if possible!)
• 1 Bag Favorite Frozen Veggies
• Zoodles (Zucchini Noodles, found at most grocery stores in the produce section)
• 1 pound Carrots
• 2 pounds Broccoli
• 2 heads garlic
• 1 small ginger root
• 1 small bag of Baby Spinach
• 1 bunch Green Onion
• 2 Avocados
• Flax Meal (only need 2 TBSP)
• 1 can Tomatoes
• 1 can Black Beans
• 1 pack Taco Seasoning
• 1 pack Ranch Seasoning
• Soy Sauce
• Chili Paste
• Plain Greek Yogurt

Optional Extras:

• 1 can low sodium Cream of Chicken Soup
• Feta Cheese
• Fresh Parsley or Basil
• Hot Sauce

(Creamy?) Turkey and Veggies

Ground Turkey + 1 Bag Frozen Vegetables + Dry Ranch Seasoning
(or substitute YOUR favorite seasoning combo)

Thaw one of your pounds of turkey, toss in a pan with a bag of your favorite frozen vegetables, and your seasoning!

Need a more “comforting” taste? Add up to a can of a low sodium cream of chicken soup and maybe serve over rice or quinoa!

Zoodles + Meatballs

Save time by buying a container of zoodles (zucchini noodles) since they are now quite common in most produce departments. Rewarm your meatballs in the oven or toaster oven while sautéing zoodles with olive and seasonings.

Get an added veggie boost by tossing in a handful or two of spinach. Serve as is or get creative with some tossed feta cheese or fresh parsley and/or basil!

Speedy Stir Fry

Ground Turkey + Onion + Broccoli + Carrots + Chili Paste

Combine some garlic, soy sauce, and ginger with ground turkey and set aside.
Stir Fry onions, broccoli, and carrots in vegetable oil.
Remove from the pan to a bowl.
Reheat turkey and sauce, recombine with veggies, and add chili paste.

Speed up this recipe even more by buying a bag of pre cut broccoli from your produce department or a “stir fry raw mix”. Rice could be pulled from the freezer and microwaved.

Full recipe here!

Rapido Burrito Bowl

Ground Turkey + Tomatoes + Black Beans + Avocado

Heat turkey and add taco seasoning. In a bowl combine rice, taco turkey, tomatoes, black beans, diced avocado and a sauce made of plain Greek yogurt and hot sauce.

Full recipe here!

Might We Suggest a Side Order of…Perception?

NEWSFLASH: Sensations of hunger and satiety may be linked to how we PERCEIVE a meal, far more than simply being based on how many calories we actually consume! In a couple different studies, British researchers served a 3-egg omelet for breakfast – but told the volunteers the first meal had 2 eggs and the other group was told the meal had 4 eggs (Idea Fitness Journal Feb 2018). When people thought they had eaten LESS they reported feeling hungry sooner and then ate more throughout the day than the group that thought they had eaten more. Now intuitively this sounds a little obvious, but just think of the implications! The PERCEIVED amount that you eat, may be even more important than the ACTUAL amount that you eat! Try adding larger volumes of less calorie dense foods (*cough cough* vegetables) to trick your brain into thinking you are consuming more overall.

How Can We Use This Info?

• Try serving your meals and/or snacks on smaller plates or in smaller bowls to give the visual appearance of a larger volume of food. Sounds kinda stupid right? After a little while you will get used to the size and feel satisfied that you piled your food high and still hit your goals!

• Do you eat straight out of the bag or box? This is a huge no-no for conscious consumption! Make sure to parcel out a serving in a separate container or palm of your hand and step away from the bag! Eating straight out of full size packages will give you little to no feedback of how much food you are consuming!

• Start your meals or snacks with a fist sized serving of vegetables and then add some protein from there.

Step up your snacks! How would a “snack” be perceived if it was a full side salad or serving of soup? What would that do to your perception of your next meal? Would you eat as much thinking you had just had a small “meal” snack a couple hours ago? If you struggle with eating too much, consider eating 3-5 small(er) meals, instead of thinking of them as snacks, and see what happens!

• The next time you are eating, stop for a moment and be present! Realize WHAT you are eating: the quantity, the taste, the look, the feel or texture, pay attention to your hunger cues, and be MINDFUL of your eating. Each day try to increase the amount of mindfulness you bring to your meal times, and even increase the amount of time spent on your meals and see if that helps to bring balance to the quantity of food being consumed.
(Hint: IT WILL! And you will feel much more satisfied afterwards)

Recipes to Help Get You Started!

A Light and Powerful Combo
– Dice up a whole cucumber and tomato
– Toss with olive oil, salt, and pepper
– 3 ounces of diced chicken or turkey (optional)
The perception of this light meal/snack will really surprise you at only around 250 calories and 26g of protein!
*Cucumbers are only 8 calories!

Simple Chicken Salad
– Diced chicken or turkey
– Finely chopped cauliflower, sweet peppers and really any veggies!
– Plain Greek yogurt
– Dry ranch seasoning to taste.

Mix it up and serve by itself or wrapped in a lettuce leaf!

Step Up Your Snack Game!

Healthy Eating can be quite a challenge. Nearly anyone who has tried to make positive changes to their diet can admit this. As you start to build new habits however, you might find that meals are more manageable, but what do you do when hunger strikes in between meals? For many of us, our workplace has a room similar to this one that begs to answer the question…

The word “Snack” is most often associated with something less healthy, or natural, than a small meal, but keep thinking about how you can form your days around small meals, whether that is 3 or 5 times a day. No matter what though, sometimes you need that fast snack. Here are some great options for you:

Be prepared!

Keep It Simple

Roll a piece of cheese or a pickle in some lunch meat to get a quick protein boost. Look for natural meats without added nitrates and a short ingredient list.

Chia Pudding

Whether for a breakfast or for a snack, chia pudding can fit the bill! Simply combine chia seeds with coconut milk, vanilla, cinnamon, and maple syrup.
Get creative by adding protein powder, fresh fruit, cocoa powder…you name it!
Check out the recipe here!

Ellipse Breakfast Muffins

Need a quick breakfast that can be eaten as is or jazzed up? Check out our Classic Ellipse Breakfast Muffins with just oatmeal, egg beaters, applesauce, and baking soda.
Add-On’s: nut butter, yogurt, etc
Add-In’s: fresh or dried fruit
Add-With’s: cottage cheese and fruit!

Need Something Salty?

Try roasted chickpeas! Toss drained chickpeas with olive oil and salt/garlic salt and bake 30-40 minutes at 450 degrees until browned and crispy. Want a little kick? Add a dash of cayenne pepper!

Apples A New Way

Apple Snack

Have a sweet tooth that NEEDS to be tamed NOW? Try slicing an apple all the way across to get full flat circles slices. Spread nut butter on the slice and add toppings like chopped nuts, unsweetened coconut, or even a few dark chocolate chips or cacao nibs.

Make a "Small Meal"

“Crack Slaw” has a great combination of protein, vegetables, and seasonings! The recipe calls for Dole Coleslaw mix but consider using broccoli slaw for an extra vitamin boost! Find it here!

Sweet Craving?

Get your sweet fix by mixing peanut butter (or powdered peanut butter) with plain greek yogurt and maybe even a dash of sugar-free pudding mix to make a great fruit dip!

Diet Myth-Busting!

This week we are busting diet myths! First up, it’s…

EAT LESS, WEIGH LESS.”

While that CAN be true in some cases, usually people don’t want to lose weight – they want to lose fat! So, if you are comfortable depriving your body the nutrients it needs, feeling hungry all the time, and losing muscle, water and bone density – then this is the diet for you! In order to maintain muscle and proper body functioning (especially for people involved in strength training several times a week like our Ellipse members!) you need to eat at least a certain number of calories in the proper ratio of protein, fat and carbohydrates.
Now of course if an average person was eating 3,000 calories a day sure, cutting their calorie intake a little will probably help them lose some weight. For most of us however, when we “diet” we tend to cut out entire macronutrient categories (*cough cough* carbohydrates), and slash caloric intake below a baseline level needed to ensure your body doesn’t enter “starvation mode”.

LOW-FAT, LOW-CARB, SUGAR-FREE, DIET, LITE”

These are marketing terms dreamed up in a corporate office to sell cheap (in quality and ingredients, not always in price) products to the incredibly large market of people desperate to lose weight. We’ve discussed the downside to artificial sweeteners in the past, but products with these labels tend to be highly processed, and are often just junk food disguised as a guilt-free indulgence – however, they are anything but. Low or Fat-Free products often have added sugar to make it taste good enough to eat (see the classic example of fat-free frozen yogurt)

EAT SMALLER AMOUNTS FREQUENTLY TO BOOST METABOLISM.”

The truth is the number one way to boost your metabolism is by increasing the amount of muscle you have – that’s about it. Constant digestion has a negligible effect on your metabolism and might even do more harm than good for your teeth and intestines. Eating a healthy snack (think: Veggies and Hummus, Fruit and Greek Yogurt or Peanut Butter, etc) between meals however can help you to stay more satisfied during the day and prevent overeating at meal time.

EATING PROTEIN AND CARBS SEPARATELY AIDS IN WEIGHT LOSS.”

This one is patently UN-true because in fact the best way to ensure efficient digestion of protein is to pair it with a high-fiber carbohydrate. Many of the healthiest protein options come pre-paired with carbohydrates already like beans, nuts, seeds etc.

EATING FAT MAKES YOU FAT!”

This one is very important because many people striving for a healthy diet almost totally abstain from dietary fat, which is to their detriment because many vitamins (A, D, E and K) REQUIRE fat to be absorbed into the body. Also adding small amounts of healthy fat (EVOO, Coconut Oil, etc) to vegetables makes most people much more likely to eat them, and help you feel full! (Think: apple = still hungry vs. apple + peanut butter = energy + satisfaction)

DON’T EAT AFTER 8 PM!”

This might be good advice, but not because late night calories are really any worse than daytime calories. Most of the time late night snacks are our worst ones. High fat, high sugar snacks that don’t actually serve any purpose to sate hunger. Try not to go more than 5 hours without eating during the day to avoid being famished late at night, and try to contain your eating hours roughly within a 12-hour window – that alone might help you save a couple hundred calories per day!

Consider these myths BUSTED

Hack Your Summer with these Cool Tricks

Are you ready for fun in the sun??

But really, are you ready for all that comes along with that? The beautiful weather lures us out in the heat, but lurking everywhere all Summer long are cold, sugary temptations like ice-cream and popsicles! And spending all that extra time out in the sun is sure to affect your hydration – which as we’ve learned in the past has drastic implications for our health and fitness goals.

But fear not! We have some great tricks you can use this Summer to keep you cool, well hydrated and most importantly satisfied all Summer long without boosting your sugar intake.

Protein-Packed Coconut Popsicles

Few things are more satisfying than an ice cold popsicle on a hot, dry day! Boost your protein and energy with this delicious alternative to popsicles containing all kinds of additives, preservatives etc. It’s super simple!

– Blend 2 Scoops of Bio-Whey with 1 Can Full Fat Coconut Milk
– Pour into popsicle molds and serve frozen

Frozen Grapes

Hands down one of the easiest ways to cool down with a delicious treat is to freeze your grapes! Wash beforehand and pat dry so they don’t all clump together. Put in the freezer and enjoy them straight out of the icebox! Or if you want a slushier texture let them thaw a couple of minutes before eating.

Protein Packed Yogurt

Greek Yogurt is another great way to keep cool, and you can boost the flavor and nutrition by mixing in a scoop of Bio-Whey and 1-2 tsp of water to thin a little. 37 grams of protein come packed into this combo!

Stay Well Hydrated

Like the glue that holds together all of your sound nutrition choices, hydration is essential for ensuring your body is working properly and handling the nutrients you are giving it in an effective way! If the taste of water just doesn’t do it for you, consider flavoring it with some citrus! And if carrying a lemon around with you is not really your thing…maybe try something like True Lemon. True Lemon contains no artificial sweeteners, real fruit flavor, and no preservatives; their new crystallized citrus comes in lemon, lime, grapefruit and orange flavor.

Tired of the ice melting in your water bottle within moments of stepping outside into the hot sun? Fill it half full and freeze your bottle over night lying on it’s side. That way when you fill it up the long, vertical ice cube will keep your water refreshingly cold much longer!

Now, no Summer post would be complete without a suggestion for the grill, so save time and flavor up that boring chicken! Before freezing your chicken, toss in your marinade! As the chicken thaws it will be soaking up the tasty flavors. Try lime juice, soy sauce, and ginger OR a lemon juiced w/ zest, garlic, olive oil, thyme, and salt/pepper.
https://www.noshtastic.com/grilled-paleo-lemon-chicken-thyme/

Spicy Chicken Wrap from Ellipse

Spicy Chicken Wraps

Ingredients:

  • 1/4 cup fat free greek yogurt
  • 2 Tbsp. chili garlic sauce
  • 4 multigrain wraps
  • 2 cups chopped roasted chicken breast
  • 1 cup thinly sliced romaine lettuce
  • 1 cup matchstick-cut carrots
  • 1 cup sliced green onions (about 7)

Preparation:

1. Combine yogurt and chili garlic sauce in a small bowl.

2. Spread mixture evenly over half of each wrap.

3. Top yogurt mixture evenly with chicken and remaining ingredients.

4. Roll up and secure ends with wooden picks, if desired.  Yield 4 servings (1 wrap)

Nutritional  Information:  Each serving: 289 calories, 10.1g. fat (1.5g saturated), 32g protein, 24g carbs, 10g fiber, 887mg sodium, 65mg cholesterol, 3mg Iron, 63mg Calcium

 

Asian Chicken Salad Lettuce Cups by Ellipse

 Hi Everyone,

  Here is a terrific recipe to make a big batch and have quick and easy meals for lunch or dinner on the run!  You can wrap this chicken salad in a Boston lettuce leaves, toss it in a pita pocket or, serve it on whole wheat toast!  Enjoy!

Asian Chicken Salad Lettuce Cups
3-4   Small Chicken Breasts
1      Cup Shredded Carrots
1      Can (8 oz.) Sliced Water Chestnuts (halved)
6      Scallions, diagonally sliced
1/4  Cup of Greek Yogurt
1/4  Cup of Asian Salad Dressing
1      Head of Boston Lettuce

GARNISH:  Hot pepper flakes (like Mrs. Dash – Extra Spicy)

 Directions:  Thoroughly cook chicken breasts and then shred the chicken into bite-size pieces.  Place the chicken in a bowl with the carrots, water chestnuts, & scallions.  In a small bowl, whisk yogurt with salad dressing, and then toss this with the chicken mixture.  Spoon into lettuce leaves and sprinkle with hot pepper flakes if desires.

Serves:  4
Total Calories: 227  Carb=20g Prot=31g Fat=3.5g

Barbequed Turkey Sandwiches

Are you searching for a new recipe to serve during your football game party?  This delicious recipe is perfect to serve to a crowd as you can simply double the recipe!  A tailgate party sandwich you can enjoy without the guilt!  A great topping  to this sandwich is a dab of fresh coleslaw!!

Barbequed Turkey Sandwiches

1   Medium Onion, finely chopped
2   Tsp. Olive Oil
3/4 Cup Chili Sauce
1/2 Cup Water
2   Tbsp. Worcestershire Sauce
1   Tbsp. Brown Sugar
3   Cups Shredded Cooked Turkey Breast
6   Whole Wheat Hamburger Buns, split

Directions:  In a large saucepan, saute onion in oil until tender.  Stir in the chili sauce, water, Worcestershire sauce, and brown sugar.  Bring to a boil.  Reduce heat; simmer, uncovered, for 5 minutes.  Stir in turkey; heat through.  Serve on buns.

Serves:  6
Total Calories: 278   Carb=32g Prot=25g Fat=8.9g

 Ellipse Tip:  Some great options for buns are Village Hearth Light Buns, Sara Lee De-Light, and Arnold’s Sandwich Thins.