memorial day

National Hamburger Day, National Olive Day, and MORE!

This week in addition to Memorial Day we had some very strange national holidays that we thought it’d be fun to talk about and offer some nutritional suggestions with! First let’s talk about the one we are probably all familiar with:

Memorial Day

Today we honor those who died in active military service. By 1890, every former state of the union recognized Memorial Day, but just those that died in the Civil War. This didn’t start to change until after World War I. While remembering the real reasons for today’s holiday, many will kick off the summer and picnic season. Don’t let your goals fall by the wayside.

Give some of your picnic classics, like potato salad, a twist! Instead of a mayo-based potato salad, try swapping out plain Greek yogurt. Check out this link for a great potato salad recipe made with yogurt, mustard, lemon juice, and fresh dill to get that classic flavor.

Want more? Here’s 8 things you might not know about Memorial Day!

National Hamburger Day

Now of course, this plays off Memorial Day nicely as the picnic season has jumped into full gear. Hamburgers CAN be a part of a healthy diet. Consider what parts may derail you, like a huge doughy bun, perhaps a slew of condiments, that slathered cheese, or maybe it’s the side dishes.

Find the biggest offender and make a healthy swap. Small changes can lead to big results. Change out the bun or consider eating it open-faced. Can’t toss the bun quite yet? Try a sprouted grain bun. Looking for something a little new? Check out Smart Baking Company for some low calorie, low carb bun and snack options.

*BONUS*
Here’s a review by our very own Heather Trevarthen:

“First – Buns. I tried the sesame seed buns. I tried a bite just plain. They definitely have a different taste. I wasn’t sure I would love it with a burger so played it safe by toasting it. Toasted, I thought it was a great alternative!

Second – snack cakes. OMG…these are delicious. Low cal, low carb, low glycemic index, and protein from their main ingredient of egg whites! These are light, fluffy, and full of flavor. Loved them. Kids loved them too! I gave them a bite and then hoarded the rest for myself. LOL!”

So, here’s a purchase link that will get you 10% off when used with promo code: EllipseAllouez

If you try them, please let us know your review!

National Senior Health & Fitness Day

Many of us have a “senior” in our lives and all of us want ourselves and our loved ones to age gracefully. Reportedly, 86% of hip fractures occur in men and women 65 and older, and after a hip fracture general life expectancy diminishes. (Source)

Seniors can protect themselves from injury by incorporating good nutrition, aerobic training, strength training, and balance work into their daily life. It doesn’t need to be fancy. Encouraging simple things like balancing on one foot for x amount of time or squatting to a chair (for safety) will help make these movements a part of their routine. Encourage good nutrition by sharing your healthy picnic sides, from this week, to introduce easy nutrition transformations.

National Olive Day

Rejoice olive lovers, olives have a laundry list of health benefits! Olives contain only 4-6% carbs which is almost all fiber. Olives are an unusual fruit (yes a fruit since they grow from a tree and have a pit; they are a stone fruit like a plum) with their high fat content. The fat in olives is heavy in oleic acid which has been shown to decrease inflammation and reduce the risk of heart disease. Go ahead and spread that olive tapenade on your wrap or toss some olives in your next picnic side dish!

It’s Picnic Season!

It’s picnic season and you may be looking for some picnic salads or a dish to pass without sabotaging your nutrition goals with another fruit fluff dessert or mayo laden salad! Do your research and find a couple recipes that are a “Safe bet”. Bring a dish that you know you is a healthy option and load your plate up with that one first and choose wisely among the rest.

Not sure where to start? Give this salad recipe a shot: red potatoes, onions, and sweet peppers tossed with a delicious sauce of apple cider vinegar, white wine, chicken broth, garlic, lemon juice and olive oil. Picnic ready!

For even more search the blog for a bunch of great recipes! Simply search for an ingredient or even the word “salad”. Search for Cabbage and you’ll find a great Kale and Cabbage Slaw recipe: kale + green and red cabbage tossed with a delicious sauce. Yum!

Judgment Day!

Hello!

Ellipse Fitness

Memorial Day... The SUMMER is HERE!

Are you excited??? It’s FINALLY here – Memorial Day Weekend. The official start of Summer. The great “unveiling” – when the shirts come off, the swimsuits go on and the entire world knows exactly how good or bad our dieting and exercising was for the last 3-4 months!

It’s sort of like Judgment Day!?

Are you ready? 🙂

If not – we have two more BIG weekends this Summer in which to dial in our physique and make a huge difference. That’s right – it’s not over — we still have two more Judgment Days this year!

Athletes peak for National Championships, Trials and World events. Just because we’re training for fat loss or to look better in a bathing suit – doesn’t change the fact that DEADLINES are extremely effective tools.

So we’re going to set two this Summer.

Our next  goal  is July 4th – only five weeks away.

With a combination of a kick start plan, a solid workout, a nutritional support program and a healthy dose of motivation – we could easily be 10+ lbs leaner by then!

Our next goal is the end of summer – the Labor Day weekend (first weekend in September). This is currently fourteen weeks away. So if you’re looking a little flabby this weekend or feeling a little embarrassed about your body — you can still make amazing changes. It’s never too late!!

This is an opportunity for you (and I!) to look great by Summer’s end.

But we still need to start now.

Here’s the fat loss basics (if you need more info ask an Ellipse weight loss coach!):

1) You need to create a caloric deficit – no two ways about it – you must burn more than you consume. But that doesn’t just mean eat less – you will have to change the foods you eat.

2) The most effective way to create that deficit is to use a combination of diet and exercise

3) Your diet should consist of lean proteins, fruits and vegetables.
Keep starches and refined carbs to a minimum.
Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
This will help maintain blood sugar levels and keep you from blowing your diet.
Follow this plan 90% of the time (which will allow you to have some flexibility on weekends etc)

4) Exercise – interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn’t burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss.

5) Try to exercise at least four to six days per week – two to three days of resistance training and two to three days of interval based cardio.

6) Supplements: there is almost nothing that will make a difference. Sorry.
Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful – but in terms of real world “pounds of fat lost” I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though – but more for your overall health. A protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.

Get started now and please post your results on our corporate Facebook page or BLOG!

Lisa Welko
President and Founder, Ellipse Fitness

PS -All talk of fat loss aside – enjoy your holiday weekend. But PLEASE remember the point of this weekend – remember our fallen heroes and spare a thought for all the troops who are still fighting for us today. My thanks to all of you.