pancakes

Pancakes, Pie, Naps?? Yes Please!

This week we are celebrating anything and everything folks!! And we’ve got some fantastic recipes to help you celebrate some obscure holidays.

National Nap Day!

Let’s kick this week off with a very happy National Nap Day! Sleep plays a role in healing and repairing your heart and blood vessels, control body weight, and enhance memory. Sleep helps to reduce inflammation in the body.

The Academy of Sleep Medicine recommends adults get 7-8 hours of sleep per day for ideal health. Improve your sleep with the same bedtime/wake time, limiting blue light exposure (they make glasses for this now!), exercising regularly, and limiting caffeine and heavy meals in the evening.

National Pancake Day!

Love pancakes but think they are off limits? Maybe it’s time to try a few different options that may suit your goals! Have you tried Kodiak Cakes? They contain ingredients you can feel pretty good about including 21g of protein per serving when made with a milk and egg.

Or, try one of the many recipes “out there” that include oats, cottage cheese, banana, and eggs like this OR go super simple with a 3 ingredient pancake: ½ C cottage cheese, ½ c. rolled oats, and 3 eggs. Blend in a blender and cook!

National Cruciferous Day?

Alright this one isn’t real – yet! But we think it should be!

Cruciferous vegetables have been shown to have cancer-fighting attributes and contain many beneficial properties. Cauliflower has come back into fashion with all sorts of new ways to prepare it – cauliflower crusts anyone?

If you haven’t jumped onto the cruciferous wave yet, give this Cauliflower Hash recipe a whirl. It cooks up fasts and you’ll struggle not to eat the whole thing!

Chop a head of cauliflower and an onion and sauté until starting to brown. Toss in paprika, salt, pepper, and water and cook briefly until the cauliflower is tender. Add minced garlic and lemon juice and enjoy!

Happy Pi Day!

This one is for real though! (3/14…3.14, get it?)

Let’s talk PIE…better yet, PIE for dinner, not dessert! Have you tried Spaghetti Squash Pie? Think, spaghetti squash, zucchini, fresh basil and marinara all wrapped up in one dinner!

Alright, alright that one isn’t dessert though…If you need a little sweet, here’s an Apple Pie Shake recipe!

Éirinn go Brách!

Now surely you have heard of St. Patrick’s Day, but we’ve got a special smoothie to try in honor of the holiday! Skip the popular green shake that packs 63 GRAM OF SUGAR!

Green smoothies are commonly created by adding spinach to smoothies. Spinach is nutritious, but essentially tasteless in smoothies so it’s a great addition for a vitamin and mineral boost!

Try this St Patty’s Day Smoothie Treat: Blend 1 frozen banana, 1 cup spinach, ¼-1/2 Tbsp. of cocoa powder, ½-1 scoop vanilla protein powder, cacao nibs, and unsweetened almond milk to taste. Greener? Add some matcha powder! Need more healthy fats? Add some flax or hemp seeds!

Special Mention:

Happy 10 Years to Ellipse Fitness St. Louis!

It’s time to throw a party! Need to bring a dish to pass? Try a Chinese chicken salad with cabbage, lettuce, fresh herbs, and chicken. Check out this great recipe here! (you can swap iceberg lettuce for romaine for a few more nutrients and add as much cabbage as you see fit)

AND try an old Ellipse Fitness Favorite: Party Pepper Salad filled with sweet peppers and beans.

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/