Protein

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

What’s The BIG Deal With “Macros”?

If you’ve been around a bodybuilder, you’ve likely heard them talking about getting their “macros” in. Balancing your macronutrients is honestly just another way to look at food consumption, just like any other approach such as Whole 30, Precision Nutrition’s hand/palm/fist/thumb approach, or any other.

If you haven’t found an approach that works well for you yet, maybe macro dieting is the method right for you! Macro dieting/Flexible Dieting can help with portion control as well as more balanced nutrient intake and paying more attention to processed food intake. As with most approaches, finding the right balance will help with energy levels, cravings, and even quality of sleep and workouts.

What ARE Macros?

The three MACROnutrient categories are carbohydrates, protein, and fat. Speaking in terms of calories, carbohydrates and proteins provide 4 calories per gram and fat provides 9 calories per gram. Is a macro the same as a vitamin or mineral? No, vitamins and minerals are MICROnutrients which are also very important! Your body needs less of them (hence the word micro) but they are vitamins and minerals needed for immune function, blood clotting, bone health, growth, and so much more!

How Much Should I Eat?

Macros are based on your height, weight, age, activity level, and goals. For example, a 150-pound, 5’ 5” female who is moderately active and wants to have a steady weight loss would be around 1700 calories per day broken down to a pretty typical 40/30/30 ratio: 40% carbs at 170g, 30% protein at 124g, and 30% fat at 56g.

You can find your own macro calculator here:
https://healthyeater.com/flexible-dieting-calculator

NOTE: Calculators are not perfect or right for everyone. A more accurate calculation would calculate based only on LEAN tissue since body fat % plays a roll in the energy needs of the body.

Carbohydrates

*Gasp* Carbohydrates ARE needed for energy. Carbohydrates also tend to be where we consume the micronutrients we need in our diet. Whole foods are the best source for carbohydrates because they will pack more fiber. Fiber is the part of carbohydrates that reduce our risk for disease, improve digestion, etc. Optimally, women should obtain at least 35g of fiber per day and men, 48g.

Fat and Protein

Fats give us energy, support cell growth, and aid in the absorption of vitamins and nutrients (our BRAINS are fat-based! So the next time someone calls you “Fathead” perhaps a “Thank You!” is in order).

Mix up the types of fat you eat to get a balance of saturated, polyunsaturated, and monounsaturated fats.

Proteins are the building blocks of our muscle (and most the rest of our body for that matter). A very lean protein is a protein with 1g of fat or less per ounce. Lean protein is 1g-3g per ounce. When looking at your labels, first determine how many ounces you are looking at like a 3-ounce fillet of beef/chicken/pork/fish. If your 3-ounce fillet has 9g or less of fat, you have a lean cut of protein.

Keep in mind that any strict form of eating may not be suitable with a history of disordered eating. Be sure to check with your doctor before starting any major changes in the way you eat and be aware of any interactions with medications. Like most healthy ways of eating, eating your macros will come in the form of eating every 3-4 hours, choosing whole foods, and eating your vegetables! In the end, eat mostly plant-based foods and find the system that works best for your lifestyle and goals, and you will likely see success!

Interested in more reading? Check this out:
https://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition

Nutritional Yeast: What It Does For You and How to Cook With It

Nutritional Yeast 101

Nutritional yeast, “NOOCH” for short, is a deactivated yeast that. It is derived from a species of yeast know as Saccharomyces Cerevisiae, which is the same species that Brewer’s yeast and Baker’s yeast are derived from. They differ, HOWEVER, in that brewer’s yeast is grown only on hops and bakers yeast is active, whereas nutritional yeast can be grown on a variety of sources and it is put through a heating and drying process that renders it inactive.

Primarily, nutritional yeast is used as a supplement for those with dietary restrictions to add not only additional flavor to your meal, but also several health benefits along with it.

What’s In It?

It is dairy free, usually gluten free, low in fat and contains no sugar or soy. Nutritional yeast is an EXCELLENT source of vitamins, minerals and high-quality protein. Specifically (per 1/4 cup serving), there are only:

• 60 calories

• 8 grams of protein

• 3 grams of fiber

• Vitamin & minerals (including numerous B Vitamins, Potassium, Calcium and Iron)

Benefits

Nutritional yeast serves as a versatile source of supplementation for those in need of a little something extra in their food due to dietary restrictions.

• It is a complete protein, containing all nine essential amino acids that humans must get from food. One tablespoon contains 2 grams of protein, which makes for an easy solution for vegans needing to add protein to their meals.

• It contains many B vitamins. One tablespoon of nutritional yeast contains 30–180% of the RDI for B vitamins and when fortified, it is especially rich in thiamine, riboflavin, niacin, vitamin B6 and vitamin B12.

• It contains up to 30% of the RDI for trace minerals, such as zinc, selenium, manganese and molybdenum. Trace minerals are involved in gene regulation, metabolism, growth and immunity.

Potential Side Effects

While nutritional yeast is highly beneficial for most, there are some individuals for whom nutritional yeast is NOT suitable for.

Those with IBD, glaucoma, hypertension or a higher risk of gout should avoid using nutritional yeast as it may worsen their symptoms. In large doses, it can cause digestive discomfort or facial flushing due to its high fiber and niacin content, and it may also contain tyramine and MSG, which can trigger headaches in some individuals (note that MSG is only present in nutritional yeast if it has been added during processing or manufacturing). In order to avoid these side effects, you should try adding nutritional yeast into your diet by introducing it slowly and sticking to lower doses to minimize unwanted side effects.

Where Can I Find It?

You can find nutritional yeast in most grocery stores, health food shops as well as online. It comes in the form of flakes or in the form of powder and there are two types of yeast:

• Unfortified: does not contain any added vitamins or minerals. It only contains the vitamins and minerals that are naturally produced by the yeast cells as they grow.
• Fortified: contains synthetic vitamins added during the manufacturing process to boost nutrient content. If vitamins have been added to the yeast, they will be included in the ingredients list.

How To Use It

Nutritional yeast’s flavor can be described as savory, umami or cheesy. It is often used as an ingredient in creamy, dairy-free cheese substitutes and as a topper for foods such as popcorn, pasta, and French fries!

Here are a few quick examples on how to incorporate/substitute it into meals:

• On popcorn as alternative to butter/salt
• In risotto instead of parmesan cheese
• Added to creamy soups
• Added to scrambled eggs or tofu scramble
• Mixed into nut roast or stuffing
• Vegan cheese sauce (recipe here) which can be used in Vegan Mac-N-Cheese!

5 Ways to Boost Your Breakfast Protein for Better Results!

Breakfast.

Just the word brings about warm fuzzy feelings of coffee, toast, pancakes, potatoes, oatmeal, muffins, and more…carbohydrates.

You may be hard pressed to find someone who doesn’t find breakfast to be their favorite meal of the day, but there is often one major problem with breakfast – the lack of protein! (and veggies for that matter)

Work to get a protein source at breakfast as well as a vegetable, or least a fruit to pack some extra nutrients in your “most important meal of the day”! This helps to set you up for recovery from your workouts and ensures you are giving your body what it needs to reap the benefits of all the hard work you put in at the gym!

1. Start Simple!

Start easy by making a homemade parfait with plain Greek yogurt, fruit, seeds, and perhaps a dollop of local honey or maple syrup.

Greek Yogurt is a great protein source, but be aware of flavored yogurts!! You wouldn’t believe how much sugar they add into even “healthy” brands.

2. Add Eggs!

Eggs can be as simple as hard-boiled eggs (an Instant-Pot makes these super easy by the way!) or as fancy as a breakfast casserole (think leftovers for the week!). Check out this recipe for a breakfast casserole that combines spinach, bell peppers, onions, mushrooms, eggs, and hash browns for a nutrient packed and high protein breakfast!

3. Add Cottage Cheese!

Cottage cheese can be added to many dishes to add a protein kick, like shakes and baked goods. Especially for those who aren’t a big fan, adding to baked goods is quite good!

Have you tried our classic Ellipse Protein Pancakes with cottage cheese, oatmeal, and egg beaters as the main ingredients?

Or maybe even go as simple as serving cottage cheese and berries with some Kodiak Pancakes. If you haven’t found Kodiak cakes in the store yet, you’re missing out!

4. Add Protein Powder!

So many people count on that quick morning shake or smoothie. Try adding a scoop of protein powder (and even consider a greens powder) to give your breakfast a major nutrition boost!

See the cottage cheese suggestion above as well, because it makes a great add-in to shakes as well to thicken them up and add protein.

5. Add quinoa!

Quinoa? That’s right! Quinoa has 8g of protein per cup – the highest of any grain – and it’s a vegan/vegetarian source of protein!

Try this Cinnamon Toast Breakfast Quinoa with cinnamon, pecans, and maple syrup! YUM!!

Or try this Sweet Quinoa Breakfast Bowl!

Break The Fast with Protein

Choose breakfast consciously instead of mindlessly grabbing the same thing each morning! Plan it like any other meal throughout the day.

Try adding some beans to your breakfast burrito or it could be as simple as adding some vanilla protein powder to your coffee in place of creamer (TIP: make sure to cool a small cup of coffee to mix the powder in first so it doesn’t clump from too high of heat. then add the rest after it’s been emulsified).

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!

If you’re excited about the simplicity of all this, but need a little extra guidance and motivation then let us help! It is literally what we live for!

Our 21-Day Ellipse Fitness Training Camp will give you all the tools you need to get on your way to making staggering change that can last you a lifetime.

21 days of unlimited training sessions PLUS one small group personal training session per week!

Nutrition Guidance, Ellipse Cookbook, Simple Meal Plan and Shopping List!

Before/After Weight, Pictures, Tape Measurements and Body Composition to give you a clear picture of your progress and results!

Welcoming, fantastically supportive group atmosphere, friendly and knowledgeable coaching staff, accountability, motivation, and MORE!

Hack Your Summer with these Cool Tricks

Are you ready for fun in the sun??

But really, are you ready for all that comes along with that? The beautiful weather lures us out in the heat, but lurking everywhere all Summer long are cold, sugary temptations like ice-cream and popsicles! And spending all that extra time out in the sun is sure to affect your hydration – which as we’ve learned in the past has drastic implications for our health and fitness goals.

But fear not! We have some great tricks you can use this Summer to keep you cool, well hydrated and most importantly satisfied all Summer long without boosting your sugar intake.

Protein-Packed Coconut Popsicles

Few things are more satisfying than an ice cold popsicle on a hot, dry day! Boost your protein and energy with this delicious alternative to popsicles containing all kinds of additives, preservatives etc. It’s super simple!

– Blend 2 Scoops of Bio-Whey with 1 Can Full Fat Coconut Milk
– Pour into popsicle molds and serve frozen

Frozen Grapes

Hands down one of the easiest ways to cool down with a delicious treat is to freeze your grapes! Wash beforehand and pat dry so they don’t all clump together. Put in the freezer and enjoy them straight out of the icebox! Or if you want a slushier texture let them thaw a couple of minutes before eating.

Protein Packed Yogurt

Greek Yogurt is another great way to keep cool, and you can boost the flavor and nutrition by mixing in a scoop of Bio-Whey and 1-2 tsp of water to thin a little. 37 grams of protein come packed into this combo!

Stay Well Hydrated

Like the glue that holds together all of your sound nutrition choices, hydration is essential for ensuring your body is working properly and handling the nutrients you are giving it in an effective way! If the taste of water just doesn’t do it for you, consider flavoring it with some citrus! And if carrying a lemon around with you is not really your thing…maybe try something like True Lemon. True Lemon contains no artificial sweeteners, real fruit flavor, and no preservatives; their new crystallized citrus comes in lemon, lime, grapefruit and orange flavor.

Tired of the ice melting in your water bottle within moments of stepping outside into the hot sun? Fill it half full and freeze your bottle over night lying on it’s side. That way when you fill it up the long, vertical ice cube will keep your water refreshingly cold much longer!

Now, no Summer post would be complete without a suggestion for the grill, so save time and flavor up that boring chicken! Before freezing your chicken, toss in your marinade! As the chicken thaws it will be soaking up the tasty flavors. Try lime juice, soy sauce, and ginger OR a lemon juiced w/ zest, garlic, olive oil, thyme, and salt/pepper.
https://www.noshtastic.com/grilled-paleo-lemon-chicken-thyme/

Gingerbread Shake by Ellipse Fitness

Happy Holidays from Ellipse Fitness. If you’re looking for a healthy treat that’s a little sweet please try our Gingerbread Shake. It’s packed with Protein, which is ALWAYS a gift when you work out as hard as we do at Ellipse!

Gingerbread Shake

1 cup unsweetened vanilla almond milk or Skim milk
1 Scoop Vanilla Protein Powder
1/2 scoop Chocolate Powder
1/2 tsp cinnamon
1/2 tsp ginger
1 sprinkle ground cloves
1 Tsp. Vanilla
1 6oz. Cup Fat-free Greek yogurt
4 ice cubes

Directions: Using a blender, combine all ingredients and blend until smooth!

Serves: 1
Exchanges: 1 Milk, 5 Extra Lean Protein, 1 Carb