healthy recipes from Ellipse Fitness

FAQ: New Guest Tips

Welcome to Ellipse Fitness! First off, we are so excited to be a part of your fitness journey, and PLEASE always feel welcome to talk to our trainers and staff about anything! If we don’t know the answer, we are always happy to point you in the right direction!

Here are some common questions we see that may help you to get started…

1. What should I bring?

a. A good pair of clean tennis shoes
b. Sweat towel
c. Water (we sell bottles of water too, but go ahead and bring your favorite water bottle if you’d like!)
d. Appropriate fitness gear, like a t-shirt and fitness pants/shorts.
e. 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 a 98% chance, 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, 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?

At Ellipse we program our sessions assuming that everyone has a variable schedule and in some cases can never make it on a certain day. No worries, our behind the scenes programming has you covered! Get a complete workout attending as little as 2-3 days/week. Our sessions run 45-50 minutes and include foam rolling and a dynamic warm-up.

Group Personal Training (5am, 6am, 9am, 12pm, 4pm, 5pm*, 6pm*. Ask your local studio for the Saturday schedule.)
*Allouez – no 5 pm or 6pm on Fridays
*Oakville – no 5pm on Fridays

– 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 welcomed 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!

Most people don’t know anyone the first day, which is why we are here! Let us introduce you to some new fitness friends and trainers. We’re all here for the same positive results, accountability, and community.

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 (or click the link above!) 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 pageand 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 community are here to ensure your success. Without you, your results, or your positive experience, Ellipse wouldn’t be here so we are grateful and VERY 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 we 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, but there will be no exercises that you “cannot do”. Our coaches will make sure you have options, just communicate with us and we will figure it all out!

How NOT to Fail at Your New Year’s Resolution

We’re well into the new year. Did you set a new year resolution? Merriam-Webster defines the new year’s resolution as “a promise to do something differently in the new year.”

More than 80% of all New Year’s Resolutions fail. Why? Perhaps they weren’t SMART.

SMART goals are:

Specific
Measurable
Achievable
Relevant
Time bound

Let these guide your new year’s resolution or any goal you are looking to achieve this year.

SPECIFIC

Goals look good on paper and tend to be based on norms or societal demands. “Lose weight. Tone up. Get healthy” Set more PERSONAL goals! What do YOU want? Don’t conform. Change! The best way to do this is to ask one very important question regarding your goal…

WHY? Dig deep. Once a sincere, personal goal has been established and the motivation behind it is understood. “I get regular headaches. I will drink an additional 12 ounces of water each day. Maybe they are hydration related?” Once your goal is determined, make sure it is specific and there are steps laid out as to HOW you will achieve it. “I bought a new 12 ounce water bottle that I will fill and carry with me each day until I drink it all.”

MEASUREABLE

A measurable goal ensures that it can be truly attained. Are you going to “drink more water” every day? Being measurable means a goal would be something more like, “I will drink at least 90 ounces of water each day, not including my food, coffee, etc.” Measuring your goal makes it easier to track and know if you have achieved it.

ATTAINABLE

Goals should be reasonably possible, not setting yourself up for failure. Goals should be set to add a positive swing to our lives, not a punishment. If you set a goal of “working out every day”, first that’s not very specific, but also, is it even attainable? Do you have a family, kids, a full work schedule, volunteering, and other commitments? Daily workouts just may not be feasible without causing stress that can lead to other health problems. If you currently work out 3x/week, may your goal is looking at adding in that 4th day, but make sure you have steps in place for how that will look and feel. Maybe that 4th “workout” means you are adding in a 30-minute walk every week to de-stress, walk the dog, or walk with your significant other. Make your goal attainable and relevant to your life.

RELEVANT

Don’t set a goal just because it’s what you’re supposed to do. Set a goal that will make a positive impact on your quality of life.

Do you have high blood pressure? Set a goal that will aid in helping your blood pressure.

Need to lower your BMI for health reasons? Create a nutrition and/or fitness goal.

Ready to finally carve out “me time”? Book your workout sessions two weeks in advance and don’t break your appointment with yourself. Put it on your calendar as a recurring appointment.

TIME-BOUND

One of the biggest reasons New Year’s Resolutions specifically fail so regularly is because you have SO MUCH time to complete them! It’s great to also set long-term goals, but you need short-term steps you can take NOW, otherwise it is likely you will procrastinate to the point of the goal becoming just another thing you DIDN’T do.

In the case of adding water each day, set an attainable time of completing the goal for 6-weeks. You will likely find that it has become a new good habit that you can continue with and build on! Set your SMART GOAL TODAY if you haven’t yet!

What a Decade of Studies Tells Us About Men’s and Women’s Nutrition

Our friends at Precision Nutrition have worked with over 100,000 clients in the past decade. Over the past year, they created a report on the top health nutritional challenges and how to work with them. Here are some things they found…

Women

70.2%
Said their top challenge was emotional/stress eating

52%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

18%
The percentage INCREASE among women snacking when not hungry

60.2%
Say daily life demands keep them from exercising consistently

Men

59.9%
Said their top challenge was eating too quickly

69%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

30%
The percentage INCREASE among women snacking when not hungry

61.4%
Say daily life demands keep them from exercising consistently

While there are some slight differences between men and women, it is clear they struggle over many of the same issues. Most people want to not just lose weight, but also be consistent and have changes that last. Let’s look at our challenges and figure out how to work toward our GOALS and snowball good habits.

What is ONE thing you can focus on improving NOW, in January. On trouble with “New Year’s Resolutions” is that you have too long to put it off! Set a GOAL of January 31 st to form it into a regular habit.

Need Some Help?

Here are some easy-to-handle goals to start with.

1. Drink a full glass of water first thing in the morning before you even eat breakfast.

2. Go to bed 15 minutes earlier.

3. Get out of bed the FIRST time your alarm goes off.

4. Book your workouts at least 1 week prior and keep your appointment.

5. Eat an extra serving of vegetables every day.

6. Eat more whole foods (fresh fruits, vegetables, fiber, and protein) to prevent hunger and reduce over-consumption. If you catch yourself mindlessly eating/snacking, get a change of scenery. Go for a walk, go fill your water, make a phone call, get outside, etc.

7. Cook More! Cooking doesn’t have to be complicated or take forever. Learn to make 8-10 basic, yet tasty, healthy meals that you can rotate or rely on.

8. Focus on progress, not perfection. Coming late to a workout is better than not attending at all. Eating right 5 days a week is better than 3 days. We’re all human! If you fail, resolve yourself to try again!

9. Create a bedtime routine that will help you “zone out” and bring stress levels down before bedtime. Try to keep the same bedtime and wake times, even on the weekends, to help solidify your routine. This assists with the circadian rhythm and keep hormone levels balanced, which will ultimately assist with hunger and satiation cues.

It’s Time for Celebration! Recipes and Fun Facts About The Holidays

Hanukkah, Kwanzaa, Christmas, New Years…family in town, travelling, parties, and more! We’ve got you covered this holiday season.

Hanukkah!

Hanukkah, also spelled Chanukah, is the Jewish festival of lights and commemorates the victory of the Maccabees over the Syrian Army. The celebration which begins today and lasts 8 days is in honor of the one-day supply of oil that miraculously lasted 8 days to light the Holy Temple in Jerusalem. Also in commemoration of the oil is eating many foods cooked in oil, but! You can still celebrate with a healthy twist to the traditional latkes (laat-kuhz) with

Cauliflower Latkes: Pulse 2 cups of cauliflower in a food processor to turn it into “rice” (or just buy riced cauliflower). Microwave the “rice” for 2 minutes and squeeze out the extra moisture. Saute onion in a skillet until golden brown. Form patties of the “rice”, onions, breadcrumbs, egg, and seasonings and pan fry in light oil. Serve with Greek yogurt and applesauce.

Get the complete recipe here!

Christmas!

Frankly, we have given you lots of Christmas recipes, tips and tricks about surviving the holiday, and more. But if you missed your Christmas Day workout, we’ve got you covered with a classic Ellipse at-home workout right here!

Kwanzaa!

Kwanzaa starts today and goes through January 1. Kwanzaa is an African American celebration of culture, started in 1966 during the civil rights movement. Each day focuses on a different theme: unity, self-determination, collective work and responsibility, cooperative economics, purpose, creativity and faith. The holiday is celebrated with food, candle-lighting, symbols placed around the home, singing, dancing and a traditional meal.

Fun fact: Kwanzaa has two a’s. One is kwanza – a monetary unit.

New Years!

New Year’s Eve and Day are just around the corner. New Year’s is often about the party and celebration of the new year coming in. What does 2020 mean for you? What is your goal for 2020? Muddle through the year just like 2019? Or is there something bigger?

Not sure? How about some of these?

• Commit to learn something new every day/week.
• Have an extra serving of vegetables each day.
• Commit to x number of days at the gym.
• Volunteer at least once a month.

Find a goal that resonates with you but is also achievable with where your life is at. Make 2020 a year to remember!

No matter your reason for celebrating, we hope you are sharing with the ones you love! Have family staying with you this holiday week or just looking to get back to some “normal” eating?

Try this SLOW ROASTED Parfait!

Combine black and red grapes with Stevia, or sweetener of choice and spread on a baking sheet to bake at 200 degrees for 3 hours. Remove and cool. Then layer grapes on top of some plain Greek yogurt and top with some walnuts and honey. Serving guests? Make it fancy by adding as layers in a glass serving cup. Full recipe is on today’s blog and searchable with the words “breakfast parfait” – or follow this link!

6 Marvelous “Dishes to Pass” this Holiday Season!

The holidays can be a great time with family and traditions, but for many it brings some fear of falling off the fitness and nutrition wagon. Play it safe by bringing a healthy dish to pass that you know is okay to dig into!

Healthier Strawberry Cheesecake

Need to bring a dessert? Combine 32oz of plain Greek yogurt with a small box of sugar free cheesecake flavored pudding mix. Slice up 2 pounds of strawberries and layer with pudding/yogurt mixture. Layer in a glass trifle bowl, and toss a couple strawberries on top, for a fancy presentation.healthier strawberry cheesecake! Combine 32oz of plain Greek yogurt with a small box of sugar free cheesecake flavored pudding mix. Slice up 2 pounds of strawberries and layer with pudding/yogurt mixture. Layer in a glass trifle bowl, and toss a couple strawberries on top, for a fancy!

Spinach Dip

Going with Greek yogurt and/or cottage cheese over mayonnaise or sour cream adds even more protein punch PLUS nutrients from the spinach! Here’s the rundown: Toss cottage cheese in a food processor until smooth. Combine cottage cheese, pressed/drained cooked spinach, water chestnuts, plain Greek yogurt, a package of dry veg soup mix, onions, and lemon. Chill for a few hours and serve with vegetables!

The full recipe can be found on the blog by searching Spinach Dip – or follow this link!

No Bake Pumpkin Pie Pudding

Add some nutrients to your dessert! Did you know pumpkin is actually a fruit? And a nutrient packed one at that! Add some vitamin A and potassium to your next dessert to pass. Whisk 2 cups pumpkin puree, 2 cup milk (almond milk, etc), 1.5 t cinnamon, 1/4 t nutmeg, and 1/4 t ginger. Add 1 package (5.1oz) sugar free vanilla pudding. Chill. Top with crumbled graham cracker crumbs and a few sprays of whipped cream to make it beautiful!

Mediterranean 7-Layer Dip

A twist on that classic 7-layer dip adds a healthy flare with plain Greek yogurt, hummus, veggies, and healthy fats!

First, create your yogurt mixture: yogurt, garlic, dill, lemon juice, salt and freshly ground pepper. Then, in an 8×8 dish, layer hummus, yogurt mixture, red onion, cucumber, tomatoes, feta and olives. Serve with whole grain pita chips, celery, or cut fresh veggies.

Get this classic Ellipse recipe here!

Healthier Brushetta

Try a healthier twist on bruschetta! Start by using toasted Ezekial Bread, cut in half, as your base.

Combine 2 cups chopped tomatoes, 1 T fresh chopped basil (or use fresh you may have frozen in cubes from the summer!), 2 tsp olive oil and 2 tsp balsamic vinegar (tons of great ones at local olive oil shops!), and 1 clove minced garlic. Top your toast with the mixture and top with some mozzarella.

TIPS: Have extra time? Let your tomato mixture marinate in the fridge for a couple hours. Need more protein? Add cooked, cubed chicken, to your tomato mixture.

3-Layer Mexican Dip

Layer 1: Mashed black beans with seasoning and Greek yogurt
Layer 2: Avocado mixed with yogurt and seasoning
Layer 3: Round it out with salsa!

Protein, healthy fats, and complex carbs ready to serve with vegetables or chips. Find the full recipe on the blog by searching 3-Layer Mexican Dip – or follow this link!

THE Core Exercise You Should Be Doing Every Day!

The Plank is a simple, but very effective and EFFICIENT core exercise that helps you build stability and strength throughout your entire body. The primary muscles involved are the erector spinae (muscles around the spine that straighten and rotate the back), rectus abdominis (the “6-pack” muscles), and transverse abdominis (a deep core muscle that stabilizes the low back and core).

The Origin

Some credit Joseph Pilates for the concept of the plank exercise, dating back to the 1920’s! Like standard planks, side planks recruit the transversus abdominis muscles, but also the glutes, obliques, and adductors as the primary muscles.

Why Should You Do It?

In today’s world we are in spinal flexion so often, hunching over our phone or computer – therefore doing loads of “crunches” is unnecessary. Instead utilizing planks encourages stacking the spine, improved posture and can greatly reduce the incidence of back pain.

The plank is a popular exercise in yoga, boxing, and sports because it not only increases strength and stability in the whole body, but it also trains balance and flexibility.

On The Go? No Problem!

Planks are perfect for that workout you need to complete at home or while traveling. No equipment is necessary, and it can be done anywhere! Your job is to make a plank hard to be the most effective. Before increasing your time in a plank make sure to master the form, only then increasing INTENSITY to make sure it’s the safest and most effective plank.

Tips For Improving Your Plank

1. In the pushup position, push up through the shoulders (shoulder protraction) to create stability so the upper back feels rounded arm to arm.

2. Set your wrists under the shoulders (in a low plank our elbows are under the shoulders) and stay there! As we fatigue, we tend to push away from the hands causing unnecessary strain on our shoulders, neck and wrists.

3. To keep your head aligned with your spine, pretend you are giving yourself a double-chin or you are up against a wall and pulling your head back against it.

4. When we train deadlifts, you may have seen a coach place a dowel or pole on a member’s back to have them connect their head, shoulders and tailbone to it while hinging. The same three connections should be seen in a plank.

PUT IT ALL TOGETHER!

Wrists under shoulders, actively drive your hands into the ground, double-chin, push up through the shoulders, squeeze your quads/front of your legs, squeeze/engage your glutes, and build tension in the legs by drawing the legs towards each other.

One final tension boost? Make it a STRICT PLANK by drawing your elbows/hands back as if you are on a rug and pulling it toward you.

Let’s Get to Know Erythritol: A Low Calorie Sweetener

We’ve talked about sugar and artificial sweeteners. But you might wonder, where do sugar-alcohols like Erythritol (ur-i-thruh-taal) fit in? It does occur naturally in some foods, but most of what you see is manufactured by fermenting wheat or cornstarch. Erythritol often is found with other sugar substitutes like stevia. Other sugar alcohols include xylitol, glycerin, sorbitol, etc.

Zero Calorie?

Erythritol is pretty much zero calorie sweetener at .2 calories per gram (table sugar is 4 calories per gram). This is because your body can not break it down; it doesn’t get metabolized and is excreted through urine within 24 hours. This also makes it a good option for diabetics. Erythritol has been approved by the World Health Organization since 1999.

Even though it is called a “sugar alcohol” it generally comes in a powder or granular form, and as you can see above it can look very much like table sugar!

But Is It Any Good?

Erythritol has 60-80% the sweetness of table sugar. It comes as a powder or granular form. It does not have a bitter aftertaste like some sweeteners and people can generally tolerate erythritol better than other sugar alcohols. You’ll find erythritol in many sugar free foods and snacks like Crystal Light Pure, sugar free candy, protein bars, gum, sugar free fruit spreads, Smart Cakes and muffins, Vitamin Water Zero, etc. It is also found in the brand Truvia sweetener.

Even Dentists Like It!

Dentists like erythritol because not only does it not cause tooth decay like sugar, it helps prevent it and reduce the formation of plaque. Sugar, on the other hand, turns into acid in your mouth when combined with mouth bacteria.

Is It Natural?

As we said before Erythritol can be manufactured by fermenting wheat or cornstarch, but it can also be found naturally in carrots, cherries, mushrooms, and more. Japan has been using erythritol since the early 1990s as a natural sugar substitute. Still, in the end, erythritol might be a good sugar substitute for you, but whole foods should still be the bulk of your diet.

Possible Side Effects

Like most sugar alcohols when used in large amounts, erythritol can cause diarrhea, gas/bloating, and/or an upset stomach. If you choose to use erythritol, as with most things, do so in moderation. At the same time, most people can handle a gram for every kilo of body weight (or .45g per pound). That means at 150 pounds someone could presumably consume more than 13 teaspoons without ill effect. However, if you suffer from IBS, it’s probably better to stay away from sugar alcohols.

5 Incredible Fall Shake Recipes!

Whether it be for a meal/snack on the go, to get that protein in, or to satisfy a sweet tooth, shakes have become a HUGE part of the nutrition world. With Fall here, we’ve got some stellar shake recipes that are sure to leave you feeling satisfied! What is more “fall” than apples, squash, and cookies!

October is Pumpkin season! Try this nutritionally complete pumpkin shake loaded with vitamin A and other nutrients from your pumpkin puree.

PUMPKIN SHAKE
• 1 frozen banana
• 2/3 c pumpkin puree
• ½ c plain Greek yogurt
• 1/2 scoop vanilla protein powder
• ½ c milk (unsweetened almond, etc)
• 1 TBSP maple syrup
• ½ tsp vanilla
• ¼ tsp cinnamon
• ¼ tsp pumpkin pie spice and ice to thickness desired.

Not only does pumpkin puree work well for shakes, but butternut squash does too!

VEGAN BUTTERNUT SQUASH SHAKE (for 2!)
• Roast a butternut squash in cubes
• Blend 1.25 C roasted squash
• 1.5 C unsweetened almond milk
• 3-4 pitted medjool dates
• 1 T chia seeds
• 1-2 t cinnamon to taste
• 1.5 t vanilla extract
• ½ t ginger
• a sprinkle of ground cloves and ice to desired thickness.

TIP: Not ready to roast a whole squash for a shake? You can buy frozen squash cubes in the frozen vegetables area of your supermarket or simply substitute canned squash puree!

Get the full recipe here!

Have your bushel of apples from apple picking? Craving the great taste of apple pie?

APPLE PIE SHAKE
• 1 apple
• ¼ plain Greek yogurt
• ½ tsp vanilla
• 1 tbsp cinnamon
• 1 scoop vanilla whey protein
• ice to taste

Maybe fall conjures images of cookies baking in the oven more than apples and squash. Have no fear, we have your shake needs covered!

OATMEAL COOKIE SHAKE
• ¼ c old fashioned oats
• 1 frozen banana
• 1 c unsweetened almond milk
• 1 scoop vanilla protein powder
• 1/2 TBSP honey
• ½ tsp cinnamon
• ½ tsp vanilla
• 1/8 tsp ground ginger
• 1/8 tsp nutmeg
• 1/8 tsp salt

This shake from our friends at Precision Nutrition offers a complete meal replacement option since it includes your protein, vegetable, carb, and fat!

APPLE AND GREAT GRAINS SHAKE
• 6 oz water or unsweetened almond milk
• 1 scoop Vanilla Bio-Whey protein powder
• 1/2 apple or 1 small apple cored and sliced into wedges
• 6-8 raw almonds
• 1/2 cup uncooked oats
• 1 fist of spinach
• ice and cinnamon as desired

TIP: Blend all ingredients (except spinach, cinnamon, and ice) for 1 minute. Add spinach and blend until smooth. Add ice and cinnamon to desired consistency.

Want to make your own shake, but not sure where to start?

Check out this guide on how to build your own complete shake with 6 easy steps:
1. liquid
2. protein
3. veggie
4. fruit
5. fat
6. topper

PN Build Your Own Shake Guide

Get The Skinny on Healthy Fats!

Plain and simple, our bodies need dietary fat. Did you know your BRAIN is made up of nearly 60% fat? A diet too low in fat robs your brain of the materials it needs to function properly. It’s not just the essential fatty acids and omega 3’s either (fats found in food like salmon, avocados and nuts) but also some of the saturated fats which we have been told for years to avoid, including natural animal fats!

Why You Can’t Eat “Fat-Free”

Essential Vitamins

Vitamins such as A, D, E and K are not water soluble and require fat to get transported and absorbed by the body. These vitamins are crucial for brain health and many of our vital organs.

Healthy Fats keep your lungs working properly

Our lungs are coated with a substance composed almost entirely of saturated fat. Premature babies who are lacking this substance are given something called “surfactant” to keep their lungs functioning properly. Without enough saturated fat, our lungs can be compromised. Some studies are now looking at the link between the low consumption of saturated fat and Asthma as a result of the breakdown of this fatty layer.

• Healthy Fats for a Strong immune system

Saturated fats such as those found in butter and coconut oil play key roles in immune health. Loss of too much saturated fatty acids in white blood cells hampers their ability to recognize and destroy foreign invaders such as viruses, bacteria, and fungi. A great source of saturated fat is from animal fats like grass fed dairy and butter or fatty fish like salmon (wild is generally a better choice).

• Healthier Body Composition

One benefit of eating healthy fats is better body composition! This refers to your % of fat-weight versus % of lean-weight. Eating healthy fats help you lose body fat by improving metabolism, balancing hormones (hormones that help you feel full longer) and eliminating constant cravings.

Tips for Putting it in Action

• Fats: What and how much?

You should include healthy fats at each meal, but there is no need to pull out a measuring spoon every time you eat…a portion size of healthy fats is the size of your thumb! Nuts and seeds are a great source of fats. Certain oils are also excellent sources, like extra virgin olive oil or extra virgin coconut oil.
PRO TIP: Have you tried using avocado oil spray? A great option to get the healthy fat in without overdoing it!

• Balance and Variety

Balance your diet with a variety of fat types (saturated, polyunsaturated, monounsaturated) from high quality foods like: seeds, nuts, seafood, coconut, avocado, olives. Avoid the processed foods that contain the unhealthy fats like “Hydrogenated” fats or Trans Fats

Make the Most of The Late Summer Harvest!

Summer is almost over but there’s still plenty of vegetables that are still being harvested or still need to be harvested. Late Summer Harvests include vegetables like onions, potatoes, garlic, shallots, leeks, cabbages, celery, eggplant, peppers, pumpkins and winter squash! This week we will be talking about recipes to go with the late summer harvest!

Celery

Grab some celery from your local farmer’s market or CSA and appreciate it since celery can be a little tough to grow…it isn’t greatly tolerant to heat or cold or drought. This finicky plant is great for cooking, salads, and more though. Plus, it boasts wonderful health benefits like reducing inflammation, aiding in digestion, and helping to alkalize our often highly acid diets.

Bell Peppers

Harvested in late summer, they are a member of the nightshade family which is the same family as tomatoes, eggplant, and potatoes (but not sweet potatoes!). Some people have sensitivities to nightshade produce that may experience gas, joint inflammation, headaches, and more. BUT, if you don’t have sensitivities they are also high in vitamins and antioxidants including a boatload of vitamin C. Red peppers pack the most nutrition since they have been on the vine the longest. TIP: All bell peppers start out green then change to yellow or orange before ripening to red.

Leeks

Leek’s are good at holding onto grit, so let’s talk prep! The tops will look darker than the rest. Cut the darkest part off and compost those or save for soup stock. Next cut off root (the fuzzy stuff at the bottom). The stem can be cut into rings or chiffonade (thin strips). Rinse the cuttings in a colander to get any grit out. TIP: Like onions and garlic let leeks sit for at least 5 minutes after cutting and before cooking.
Leeks can be tossed into pot roast, added to a pan of roasted vegetables, tossed into soups, added to a green salad, or tossed with cooked green beans to add a new flavor. Check out this link for a Salmon and Leek Dish!

Eggplant

A relative of the tomato, can be healthy when prepped in less “heavy” ways than the traditional eggplant parmesan. Eggplant is a non-starchy vegetable that can be grilled, roasted, stewed, breaded, or sautéed and can be used in many different types of recipes. Often used as a meat substitute in dishes like lasagna, it packs a meaty texture with its higher fiber content. Not sure where to start? Try this grilled eggplant and yogurt dip recipe! Just serve with pita chips or vegetables and you’re all set for your next dish to pass!

Garlic

Garlic is a perennial that grows in spring and is ready for harvest in the late summer. It is ready for harvest when the bottom two leaves turn brown. Garlic needs to be cured/dried out for about 2 weeks (like on a covered porch) before using. Rumor has it, the number of leaves on the stem will tell you how many cloves of garlic you will have! Garlic has a laundry list of health benefits, so make sure to include it in your regular recipes. Not used to using raw garlic? Just buy a garlic press and it is easier than you can imagine to mince your own garlic. BONUS: Although you probably run into vampires, garlic repels mosquitoes too!

Squash

If you are not a squash fan, odds are you just haven’t tried the right one or had it prepared in your tastes! Squash come in many varieties, textures, and flavors. Load up on different winter squash at your local farmer’s market since they can store for months in a cool dry area. Spaghetti squash are super easy to grow and can be microwaved or baked to produce strings/”noodles” that are tasty just with a little butter and salt, combined with spaghetti sauce, or added into a variety of recipes. Other squash can be roasted, pureed for sauces, and even cubed and frozen for later use. Follow this link for a Squash Breakdown!