nutrition

K.I.S.S. – Keep It Simple for Success!!

Keep. It. Simple. Stupid.

Great advice; hurts my feelings every time.

The more complex your strategy, the harder it is to execute. Especially when we are trying to build NEW habits, it is extremely important that we pace ourselves and keep it SIMPLE! This week we wanted to share some great, high protein, high veggie recipes to help you make good choices throughout the day!

Go shopping! You will only need: cottage cheese, plain Greek yogurt, eggs, chicken, tuna, lemons/limes and raw vegetables/avocado.

Classic Cottage Cheese Dip:
Don’t run away yet! Cottage cheese haters must give this dip a try before knocking it! Mix it all together and dip your fresh veggies (carrots, celery, peppers, radishes, broccoli, cauliflower, etc)

  • 1 c Cottage Cheese
  • 1 c Plain Greek Yogurt
  • Dill Weed, Celery Salt, Onion Powder to taste
  • tiny pinch of Sugar

** Take the leftover dip and toss in chopped veggies for a high protein salad on the go!

Classic Protein Pancakes:
Who doesn’t love pancakes?! Get funky with your add-ins – berries, cooked apple, peanut butter, raisins, cinnamon, honey – you name it! Blend these three ingredients below to make your batter and bust out the griddle.

  • 1/2 c Rolled Oats
  • 1/2 c Cottage Cheese
  • 3 Eggs

Simple Chicken Salad
Avocado and Plain Greek Yogurt are an excellent swap for the mayonnaise in traditional chicken salad, and dare we say it may have a better texture and taste. Mix it all up for an easy go-to To-Go recipe! (Quantities will depend on desired consistency and how much veggies you add-in)

  • Avocado
  • Plain Greek Yogurt
  • Chopped Chicken
  • Onion (preferably red)
  • Lime Juice
  • Salt, Pepper, Garlic Powder to taste

*Add an assortment of Veggies, Craisins, Chopped Almonds – whatever you like! Or swap the Chicken for Tuna and try a whole different flavor profile!*

See the link for this recipe below:
http://www.organizeyourselfskinny.com/2014/06/18/avocado-and-greek-yogurt-chicken-salad-no-mayonnaise/

 

Set New Goals. Achieve More. March FORTH!

March FORTH is a little-known holiday we celebrate each year.  It is the only day of the year that is a command encouraging us all to take on new experiences, celebrate our accomplishments, and set new goals.

It is said that more than 80% of all New Year’s Resolutions fail. The word resolve, when used as a noun, is defined as “firm determination to do something.” As a verb, resolve means to “settle or find a solution.”

9 weeks into 2017, March fourth, FORTH rather, brings an invitation to resolve instead of re-solve lingering problems.  This is a time to acknowledge barriers and bust through them.

Here are four simple things we can use to change our life now, energize our bodies all day, provide more joy to our families forever, and add years to your life:

4 Strategies to SSS-HIIT Yourself Fit and March FORTH

  1. Set a goal.

Social goals look good on paper and tend to be based on norms or societal demands.  “Lose weight. Tone up.”  Set 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, there is no stopping you from achieving it! Our expert staff will reverse engineer your goal to show you the first step to achieving it. The rest snowballs from here! Don’t re-solve. RESOLVE.

  1. Eat better.

We know that knowledge is power, but only “doing” equals change. Try swapping out all those diet plans, quick fixes, pills, and punishments for a simple template that we suggest to our members.

SSS

Enjoy a SHAKE for breakfast.  Protein shakes are fast, affordable, convenient, and available everywhere.  Avoid powders with a long list of ingredients. Dress that shake up with greens, fruit, or veggies instead of chemicals and faux flavors.

SALADS are perfect for lunch.  Veggies, salads, stir fry, and broth-based soups are a great way to satisfy hungry, produce results, and energize our bodies all afternoon. It’s tough to overdo foods high in protein, fiber, and water. So, no need to stress over portions when it comes to vegetables and proteins.  Eat until 80% full, also known as satisfied.

Save the STARCH-y carbohydrates for dinner or post-workout.  That’s the final S in our SSS template. Save half of your plate for vegetables.  25% of your plate contains a protein source such as chicken, beef, or fish.  Reserve the remainder of your plate for a starch.  This starch could range from a sweet potato or wild rice to a glass of wine or a small dessert.  Did you know you can get amazing results without totally depriving yourself? It’s true!

  1. Move more, better, and often!

 HIIT

That’s right! The secret to having energy all day is to HIIT it and keep marching forth, literally! High intensity interval training has been a hot topic lately.  No need to overdo it because everyone is doing it. That’s the beauty of HIIT.  Just 10,000 steps each day and 3 Ellipse Fitness training sessions each week are fundamental to achieving results.   Boxing, strength, and interval training are cornerstones of our program design.  We do more than train you. We educate you!  Learn how to use your body instead of abuse it with our HIIT sessions in a way that is safe, effective, and so much FUN!

  1. Surround yourself with like-minded people

Research supports the fact that we are often a product of our environment.  It’s difficult not to adopt the habits and values of those we spend the most time with.  Choosing a healthy lifestyle means choosing a community of commitment, positivity, and empowerment.  Ellipse believes that we are stronger, healthier, and better together.

Consistency is key.  Start with a positive mindset and a strong goal. Add a Shake, Salad, and a Starch.  Finally, get moving. HIIT it! We will design a safe, effective, comprehensive, and fun program just for you.  So, SSS + HIIT  = SssHIIT yourself fit!  It works.  No sh*t.  There is plenty of success to go around and YOU have exactly what it takes to succeed.

 

 

 

 

 

Ellipse Fitness Grilled Zucchini Pesto Rolls

Ingredients
2 lbs zucchini (about 2-3 large zucchini)
9 oz package frozen artichoke hearts, thawed and squeezed of excess water
zest of 1 lemon
1 tbsp lemon juice
2 cloves garlic
1 cup roughly chopped leaves of parsley (about 1/2 a bunch)
1/4 cup walnuts
pinch of salt and pepper
1/4 cup extra virgin olive oil
1 oz parm cheese, grated (about 1/2 cup)

Directions
1. Cut the stem off the zucchinis, then use a mandolin or potato peeler to slice them into long thin ribbons. They should be about 1/8 inch thick, if they’re too thin they won’t stand up on the own, but if they’re too thick, they won’t be flexible enough to roll. Give each one a little sprinkle on both sides with salt and pepper.
2. Heat the grill to high, and do a quick sear of the zucchini. Since they are really thin, they should only be on the grill for about 30-60 seconds, just enough give them some little grill marks. Remove the grilled zucchini ribbons to a plate.
3. In a food processor, throw in the artichoke hearts, lemon zest, lemon juice, garlic, parsley, walnuts, and a big pinch of salt and pepper. Let the food processor run for a until everything is chopped up, and be sure to stop and scrape down the sides from time to time. With the food processor running, stream in the olive oil. Scrape the pesto out into a bowl, and stir in the grated parmesan.
4. Place a spoonful of artichoke pesto into each zucchini ribbon, and roll it up into a little roll. Serve and enjoy!

Ellipse Fitness Sweet Chili Salmon

Ingredients
4 — 4 oz salmon fillets
2 cups bran or Kashi Go Lean Cereal
1 Tbsp chili powder
½ large lemon
1 cup sweet red chili sauce
Instructions
Preheat oven to 350 degrees.
Spray a baking sheet or large pan with nonstick cooking
spray.
Place cereal in a food processor or blender and crush until
the cereal becomes a breadcrumb like consistency.
Using a whisk, mix crushed cereal and 1 Tbsp chili powder
together in a medium sized bowl.
Place sweet red chili sauce in a separate medium size shallow
bowl.
Dip each salmon filet into sweet red chili sauce making sure
to cover on all sides.
Immediately dip each covered salmon fillet into crushed cereal
and make sure to cover the salmon fillet evenly.
Place salmon fillet onto a sprayed baking sheet or baking
pan. Repeat with remaining salmon fillets.
Bake salmon fillets for 15-20 minutes until cooked to desired
doneness.
Squeeze each salmon fillet with lemon before serving.
Nutrition Information
Per Serving (1 fillet & 2 Tbsp chili sauce): Calories: 359; Calories from fat: 110;
Fat: 12g; Saturated Fat: 2g; Cholesterol: 100mg; Sodium: 426mg; Carbohydrates:
21g; Fiber: 3g; Sugar 14g; Protein: 34g; Calcium: 2%; Iron: 7%
This week I

Maple Mustard Salmon

Ingredients
3 tablespoons whole-grain or Dijon mustard
1 tablespoon sugar free maple syrup
4 4-ounce skinless center-cut wild-caught salmon fillets

Preparation
1.Preheat oven to 450°F. Line a baking sheet with foil and coat with cooking spray.
2.Combine mustard and maple syrup in a small bowl.
3.Place salmon fillets on the prepared baking sheet.
4.Spread the mustard mixture evenly on the salmon.
5.Roast until just cooked through, 8 to 12 minutes.

Nutrition (Makes 4 servings)
Per serving: 148 calories; 4 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 4 g carbohydrates; 3 g added sugars; 23 g protein; 0 g fiber; 276 mg sodium; 434 mg potassium.

Personal Spinach Frittatas by Ellipse Fitness

Personal Spinach Frittatas

2   Cups Egg Substitute (Egg Beaters)

1   Cup Low-fat Milk

2   Oz. Reduced-fat Shredded Cheddar Cheese

2   Tsp. Olive Oil

1/4 Medium Red Onion, chopped

2   Cups Baby Spinach

1/4 Tsp. Salt

1/4 Tsp. Pepper

 

Directions:  Preheat oven to 400 degrees.  Coat a 12-cup muffin pan with cooking spray; set aside.  In a large bowl, combine Egg Beaters, milk, and cheddar cheese; whisk well and set aside.

 

Heat olive oil in a small sauté pan; add onion and cook until softened.  Add spinach and cook until wilted.  Drain water from pain; cool.  Add spinach mixture and salt and pepper to egg mixture.  Pour mixture into prepared muffin pan; bake until tops are puffed and golden (about 30 minutes).

 

Serves:  4

Please stop dieting!

Please stop dieting!

Everyone needs muscle. You need it to keep your metabolism as high as possible so you maximize fat burning.

Older folks, like our grandparents, need muscle for daily activities (from walking to gardening or even bike rides). It’s also important to be able to bend, stoop and move freely.

Young folks, like you and I, need muscle to look sexy. Because that’s what we do. We just sit around all day looking sexy, right? Tough life, I know. But hey, we’re good at it!

—Anyway, there are a few factors in avoiding muscle loss.

First, you must lift weights with the right amount of intensity and volume.

Another factor, dieting, is where most people go wrong (unless they are doing too much steady state cardio – that’s the big exercise no-no, of course).

So what’s the best diet to use?

One where you cut your calories every day? Or one that allows you to eat healthfully seven days per week?
Does the best diet demand that you eat obsessively and compulsively? Or can you just eat like a normal human being?

The good news is that you can eat normal healthy foods and just pay some extra attention to your protein intake and you can keep your metabolism rev’d up 24/7!

Questions? Give us a call or send an email – www.ellipsefitness.com. We look forward to hearing from you.

Are You Skinny-Fatter?

It’s Your Worst Nightmare!  You lose weight, look in the mirror, and see a skinny-fat version of yourself.

You look no better than when you started.  Maybe even worse. That’s because most people do things the wrong way, starving themselves daily and doing long, slow, boring cardio.

Even if those hardworking, well-meaning folks lift weights, they generally don’t do it right…using light weights that don’t send a signal to muscle that “we need you!”

So the low-calorie diet, lack of protein, and no “lift signal” to the muscles leads to a loss of muscle mass.  The loss of lean mass is the #1 factor that can slow your metabolism.

And when your metabolism slows your body stops burning fat. You plateau. And that causes you to diet harder and do more cardio and get skinny-fatter. Yes, that’s right, skinny-fatter.

It’s a terrible look and a vicious cycle.

Only by stopping muscle loss can you avoid that fate.

Everyone needs muscle. You need it to keep your metabolism as high as possible so you maximize fat burning – especially if you’re post-menopausal!

A recent study http://www.startribune.com/lifestyle/health/205701571.html  from Mayo Clinic states that increased belly fat is one of the biggest complaints of post-menopausal women, but it isn’t a definite sentence.  Women need to control their protein intake, limit eating grainy and starchy carbs and weight train to maintain muscle.

Lisa Welko Keynote Speaker at Oshkosh Money Conference

Lisa Welko Keynote Speaker at Oshkosh Money Conference Shares Money Saving Tips

  Appleton, WI. – Ellipse Fitness President Lisa Welko was the keynote speaker for the first ever Oshkosh Money Conference on April 20, 2013.  The Conference was sponsored by Asset Builders in cooperation with many area partners.   The goal of the Conference was to teach participants how to improve their finances.

Welko’s presentation helped conference attendees understand how to start the process of change along with sharing tips on preparing healthy meals and snacks on a tight budget.  Those tips include:

Money saving tips for the Most Important Muscle Building Block – Protein!

  • Chuck or bottom round roast has less fat and is cheaper than sirloin.
  • Buy meat in large bulk packages to save money.  Freeze portions you might not use right away to prevent spoiling.
  • Ultra-pasteurized milk has a longer expiration date and won’t spoil as fast.

Groups interested in booking Welko as a guest speaker should contact Ellipse Fitness at info@ellipsefitness.com or call (920) 882-9450 for more information.