Health

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!

“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.

Ellipse Member FAQ

Welcome to The Ellipse Fitness FAQ Sheet! We get a lot of the same questions from people interested in our studios and from members alike and we got to thinking…you might not realize just how much you have in common with our members who workout here everyday!

1. What should I bring?

• A good pair of clean tennis shoes
• Sweat towel
• Water (we sell bottles of water too, but go ahead and bring your favorite water bottle if you’d like!)
• Appropriate fitness gear, a t-shirt that covers the abs and fitness pants/shorts.
• We have foam rollers and boxing gloves, but if you have a roller or gloves that you love, feel free to bring them.

2. Will I be the only one who..?

There is probably a 98% chance that someone your age, with your condition, and/or your concerns HAS done this before and was successful doing so! You are not alone! We have levels suitable for almost everyone. Fitness can be intimidating initially, but we will set you up for success, going over the basics, breaking down the movements and only adding things in once you are ready.

3. My [fill in the blank] hurts, I had surgery, etc…

First, make sure you have filled out a medical history form so we know exactly how to work with you during your Ellipse training sessions. Our certified trainers are experienced to offer suitable adjustments or alternate exercises as needed.

4. My schedule is tough! How long are the workouts and what does the schedule look like?

Ellipse Fitness programs the sessions assuming that everyone has a variable schedule and in some cases can never make it on a certain day. Our behind the scenes programming has you covered! Get a complete, full-body workout attending as little as 2-3 days/week. Our sessions run 45 minutes and include foam rolling and a dynamic warm-up.


Group Personal Training (5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm – no 6pm on Fridays. Ask your local studio for the Saturday schedule.
Monday, Wednesday, Friday, and Saturday are strength based with Monday and Friday offering a little more heart-pounding metabolic component.


Kickboxing/Team Training (5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm. Ask your local studio for the Saturday schedule.)
Tuesday, Thursday, and Saturday have a kickboxing basis with a variety of twists to keep it fresh.


We respect your time and make a practice of starting and ending on time. Don’t forget, we have showers available as well if you need to make your getaway even quicker!

5. I’m nervous

That’s totally normal and you are not alone! Taking the first step into the studio is always the hardest. If you can make it into the front doors, we promise to take good care of you and help you feel as comfortable and welcome as possible! If you have any injuries, bodily limitations, or just want to test the waters as opposed to jumping right in, our trainers will work with you. Not sure what a deadlift is? No problem, we’ll walk you through a hip lift and work to progress you toward the next step.

6. I won’t know anyone.

First, request a medical history form and login from your local studio. Call, email, or stop in to set up an initial Get To Know You session to help us guide you toward the program best suited to you. Short on time? Just fill out your medical history form and we can email or call you our recommendation and best way to get started.

Your first session we’ll have you come in about 15 minutes prior to get your orientated and ready for the session. After your first session, arriving 5-15 minutes prior will allow proper foam rolling and warm-up time.

7. In the past, I’ve gotten bored.

For over a decade, Ellipse has been known for our variety and fitness expertise. Let us show you variety like never before!

8. How do I get started?

First, request a medical history form and login from your local studio. Call, email, or stop in to set up an initial Get To Know You session to help us guide you toward the program best suited to you. Short on time? Just fill out your medical history form and we can email or call you our recommendation and best way to get started.

Your first session we’ll have you come in about 15 minutes prior to get your orientated and ready for the session. After your first session, arriving 5-15 minutes prior will allow proper foam rolling and warm-up time.

9. How can I stay connected?

Make sure you are getting our emails! On Tuesday’s you’ll find our “Lunch N’ Learn” series to keep you informed and motivated. Keep up with your local studios with our Friday studio update and notes. If you haven’t received an email yet, be sure to reach out.

Follow the Ellipse Fitness corporate Facebook page and your local studio Facebook/Instagram pages for another method of staying “in the know”.

Finally, when you join as a member, you will be invited to be a part of your local studios private Facebook group; a place to interact with other members and ask health and fitness related questions.

10. What else should I know?

Our training team and Ellipse Fitness community are here to ensure your success. Without you, your results, or your positive experience, Ellipse Fitness wouldn’t be here. So, we are grateful and HIGHLY motivated to make sure you have the best fitness experience EVER!

Our members are encouraged to book their sessions at least 4 hours prior to help the trainers provide the best service possible. Your situation doesn’t allow for a 4-hour window? Just check with your local studio as most have processes in place for those situations!

Life is about balance, and so is Ellipse Fitness. As mentioned before, you’ll get a great workout in, and we won’t ask you to do things you can’t. Our coaches will make sure you have options, if needed.

11. But, I am a [runner, swimmer, yogi, etc.]

Functional strength training is a proven method of injury prevention. Cardiovascular exercise, like kickboxing, relieves stress like no other form of exercise. All our formats boost energy, improves confidence, promotes optimal health, builds muscle, AND burns fat too!

The hardest part is taking the first step, so what are you waiting for!? Sign up for a $10 session here or our 21-Day Training Camp here!

7 Major Ways to Train your Brain for Happiness!

Neil Pasricha states it perfectly in his book, “The Happiness Equation” – most people have their happiness model completely backwards. For instance, we think great work leads to big success which leads to happiness. Neil Pasricha challenges this model saying it doesn’t work like that in real life. That model is broken. We do great work, have a big success, but then instead of being happy we just set new goals. We never get to happiness! We just push it further and further away. But if we take “be happy” off the end of the equation and move it to the beginning? Everything changes.

If we start with being happy, then we feel great. We look great and we end up doing great work because we feel great doing it. There are seven big ways to ways to train your brain to be happy, and you may be surprised how simple these are! You don’t have to do all of them at once, do one a week, or find one you really enjoy and do it weekly!

#1 – Three Walks

Happy people don’t have the best of everything, they make the best of everything. Be happy first.

Penn State researchers reported in the Journal of Sport & Exercise Psychology that the more physically active people are, the greater their general feelings of excitement and enthusiasm. How much? Just a half an hour of brisk walking three times a week. The American Psychosomatic Society published a study showing how Michael Babyak and a team of doctors found that three thirty-minute brisk walks or jogs even improve recovery from clinical depression! Yes, clinical depression. Their results were even stronger than studies using medication!

#2 – The 20-Minute Replay

Writing for twenty minutes about a positive experience dramatically improves happiness. Why? Because you actually relive the experience as you’re writing it and then relive it every time you read it or remember it! Your brain sends you back into the experience. In a University of Texas study called “How Do I Love Thee? Let Me Count the Words,” researchers Richard Slatcher and James Pennebaker had one member of a couple write about their relationship for twenty minutes three times a day. Compared to the test group, the couple was more likely to engage in intimate dialogue afterward and the relationship was more likely to last. What does the 20-Minute Replay do? It helps us remember things we like about people and experiences in our lives. You don’t have to do this daily, you can of course, but try it once a week to begin with.

#3 – Random Acts of Kindness

Carrying out five random acts of kindness a week dramatically improves your happiness. Most of us don’t naturally think about paying for someone’s coffee, mowing our neighbor’s lawn, or writing a thank-you note to our apartment building security guard at Christmas. But Sonja Lyubomirsky did a study asking Stanford students to perform five random acts of kindness over a week. Not surprisingly, they reported much higher happiness levels than the control group. Why? They felt good about themselves! People appreciated them, and they had a greater sense of self-worth.

#4 – A Complete Unplug

“The richest, happiest and most productive lives are characterized by the ability to fully engage in the challenge at hand, but also to disengage periodically and seek renewal.” A Kansas State University study found that complete downtime after work helps us recharge for the next day. Turning your phone off after dinner [gasp!]. Not using the Internet on vacation. Be present in the moment…for more than one moment!

#5 – Hit Flow

Get into a groove. Be in the zone. Find your flow. However you characterize it, when you’re completely absorbed with what you’re doing, it means you’re being challenged and demonstrating skill at the same time. Mihaly Csikszentmihalyi describes this moment as “being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost.” Do you get that from playing drums? Lifting weights? Taking pictures? Make time for it!

#6 – 2 Minute Meditations

A research team from Massachusetts General Hospital looked at brain scans of people before and after they participated in a course on mindfulness meditation and published the results in Psychiatry Research. What happened? After the course, parts of the brain associated with compassion and self-awareness grew, while parts associated with stress shrank. Studies report that meditation can “permanently rewire” your brain to raise levels of happiness!

#7 – Five Gratitudes

Remember this: If you can be happy with simple things, then it will be simple to be happy. Find a book or a journal, and write down five things you’re grateful for from the past week. The key is actually writing them down! Back in 2003, researchers Robert Emmons and Michael McCullough asked groups of students to write down five gratitudes, hassles, or events over the past week for ten weeks. Guess what happened? The students who wrote five gratitudes were happier and physically healthier! Charles Dickens puts this well: “Reflect upon your present blessings, of which every man has many, not your past misfortunes, of which all men have some.”

This post is adapted from an article by Neil Pasricha titled, “7 Ways to be Happy Right Now”

Learn more at The Institute for Global Happiness!

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

Free Radicals, Your Health and How to Manage!

Free Radicals

Straight from Miriam Webster: an especially reactive atom or group of atoms that has one or more unpaired electrons; especially : one that is produced in the body by natural biological processes or introduced from an outside source (such as tobacco smoke, toxins, or pollutants) and that can damage cells, proteins, and DNA by altering their chemical structure.

BORING…

But the important words are ESPECIALLY REACTIVE. Free radicals are desperately seeking out an electron pair – and the WILL get it one way or another. So how do we handle free radicals in our body, and where do they come from?

Free radicals are the main reason behind the recommendations for increasing foods rich in antioxidants such as blackberries, blueberries, goji, etc. in your daily diet. These foods essentially pick up high numbers of free radicals from your body when being digested, but that’s not the only way!

To quote Dr. Carol Davis (Professor Emerita – University of Miami Miller School of Medicine): “Over time, free radicals build up in our bodies. In order for them to become stable, the radicals must find an electron to “connect” themselves to. Where are these electrons then? Beyond the sources found in certain foods, vitamins, etc, we have an abundant source of electrons right beneath us in the earth. If we fail to connect ourselves with these sources, free radicals attack our healthy tissue to rob the cells of their electrons. The result? A high potential for infection and inflammation, among other ailments.”

Earthing?

From a scientific perspective, the idea is that the earth has a mild negative charge to it. Over time, especially in modern life, our bodies build up a positive charge. Direct contact with the earth can even out this positive charge and return the body to a neutral state.

Many people don’t have this contact with the earth anymore, and some experts wonder if this is a contributor to the many rising health problems we face today. As a population, we wear rubber shoes and live indoors. In theory, many of us could go years without directly touching the earth at all, or even being in direct sunlight!

Antioxidants

Vitamin E and Vitamin C are great antioxidant sources, and can be found in high quantities in foods like nuts, seeds, fish oils (vitamin E), citrus, kale, strawberries, green peppers, etc (vitamin C).

Antioxidants are the polar opposite of free radicals and are especially adept at neutralizing these otherwise harmful byproducts.

Where do they come from?

While not much is known for sure about free radicals’ effects on the body, scientists have theorized that they may contribute to everything from wrinkles/aging signs to atherosclerosis to Alzheimer’s Disease!

While free radicals do occur due to natural body processes, high levels of free radicals are generally associated with people living in highly polluted areas, people who eat fried foods and/or trans fats, people who smoke cigarettes, or people exposed to pesticides.

Interesting Fact: “Weekend Warriors” (as opposed to people who exercise consistently) generate far more free radicals during endurance exercise. Consider a more consistent approach to conditioning which allows your body to manage the stress and not become overwhelmed by the unusual strain.

Stir Fry: Quick and Easy Healthy Cooking!

Stir Fry is a Chinese technique of cooking in a small amount of oil, over high heat, in a bowl-shaped pan (wok) while being stirred. Stir fry can be a great component of healthy eating since it usually contains lots of veggies and lean protein. The stir fry technique allows veggies to retain their color, crunch, and most importantly nutrients!

Step 1: Choose Your Protein, Seasonings and Veggies

This is the foundation of all stir fry, and a fantastic base for healthy eating! Below you’ll see we’ve got beef, chicken, and even veggie stir fry with chickpeas and snow peas for a protein boost!

Step 2: Prep Your Ingredients

Any given recipe uses about a pound of protein, 1 tablespoon of aromatics, and 4 cups of vegetables. Stir fry comes together quickly, so you need all of your ingredients chopped and ready to go before you begin cooking.
TIP: Consider buying pre-chopped onions, matchstick carrots, etc if you are strapped for time!

Step 3: Make Your Sauce

Sauce…maybe the biggest factor between eating and dining! A basic stir fry sauce would include garlic, soy sauce, rice vinegar, brown sugar/honey, stock/water, and cornstarch. Get creative! Just make your own whenever possible because pre-packaged sauce often comes with unsavory ingredients.
TIP: Cook up a huge batch of brown rice when you have extra time and freeze it in storage bags. If you whip together a last minute stir-fry, pull out of the freezer, cut open the bag and microwave covered for about 5 minutes.

Step 4: Time to Stir Fry

Cook your protein for a few minutes alone until browned and set aside (does not have to be cooked through). Add oil, aromatics, then veggies until cooked, but crunchy. Recombine, add sauce and simmer a few minutes. Voila!
TIP: Aromatics are ingredients like garlic, green onions, shallots, ginger that are heated in some sort of fat/oil to release the flavor, cook these by themselves in the oil for 30 seconds to a minute, being careful not to burn them before adding the veggies.

Step 5: Serve and Enjoy!

Add a little culinary flare to your dish with garnishes such as cilantro, green onions, or sesame seeds for flavor and presentation. Enjoy a speedy, flavor packed meal!

Why a Wok??

The shape of the pan and constantly stirring helps make sure things aren’t over-cooked so veggies can retain their crunch and the aromatics don’t burn! When it’s time to add the sauce, push the contents to the side of the pan so they stop cooking on the most intense heat, and pour your sauce in the middle until thickens/boils before mixing it all together!

Recipes for Starters!

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!