recipes from ellipse fitness

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.

Excellent Recipes Celebrating Mardi Gras and Lent!

It is NEVER the wrong time of year to try some new things in the kitchen! Boredom is absolutely one of the number one reasons people fail to stick with healthy habits, so mix things up with some new recipes and take in the spirit of the season!

Mardi Gras

Fat Tuesday is well known as a holiday for binging on heavy foods in preparation for the fast of Lent, but we have some delicious recipes for you to try out that will delight your taste buds AND protect you from regret!

Gumbo

This fantastic Gumbo Recipe combines Shrimp and Chicken with a bunch of veggies and BIG flavor to create a dish you won’t forget!

Jambalaya

What’s the difference between Jambalaya and Gumbo you might ask? While Gumbo is more of a stew, Jambalaya is more of a rice-based dish essentially.

This Jambalaya Recipe may just become a year-round staple as it is light and filling at the same time, packs big cajun flavor and that Andouille Sausage is just the icing on the cake so-to-speak!

Ash Wednesday

Ash Wednesday is the first day of Lent, the 40 days before Easter Sunday. For many, this is a day of an abstinence from all meat and foods made with meat, along with each Friday during lent.

There are many meals that are complete and tasty that don’t include meat! From a non-religious standpoint, many people choose to practice Meatless Mondays, or just choose one day a week to abstain from meat consumption for health or environmental reasons.

Whatever the reason, we’ve got a Whole-30 Approved, Veggie Power Bowl for you! And best of all, it’s simple:

Roast a pan of vegetables, make a simple sauce (whisk lemon juice, tahini, garlic, cumin, small amount of water and salt), and serve with hard boiled eggs or beans like garbanzo or black beans. Check the recipe here!

Lenten Fridays

Lent has begun for many, and some have a tradition of fish on Friday’s! Another great many of us just need an excuse to incorporate more fish in our diet.

Fish is a great part of a balanced diet with high protein and low fat. Even fatty-fish (like salmon) have huge amounts of beneficial omega-3 fat that helps offset our often high omega-6’s that can come with overconsumption with red-meat. Never tried fish tacos? You’re missing out!

Check out these Mahi-Mahi Blackened Fish Tacos! Going low carb? Skip the tortilla and make it into a bowl with extra cabbage!

While EVERY day may not be a holiday, that doesn’t mean you can’t be grateful for every new day and new beginning!

According to UCLA’s Mindfulness Awareness Research, finding happiness and gratefulness in each day literally changes our brain and makes us healthier and happier!

Let’s be grateful for the impending return of Spring, and don’t forget Sunday, March 10th begins Daylight Savings Time! Set your clocks ahead when you go to bed!

It’s time to leap ahead into spring cleaning our mindset, simplifying our lives and homes, and start planning your spring garden!

6 Must-Haves to Deck Out Your Kitchen!

Have you ever wondered how those celebrity chefs always look overjoyed to be running around the kitchen cooking??

Look closer and you’ll notice they have all the proper tools, things are organized and measured out, and you probably haven’t ever seen them do the dishes!

You might have to enlist a friend, spouse or kids to take care of that last one, but this week we’re helping you deck out your kitchen to make sure you have what you need to enjoy cooking and food prep!

Start Simple: Get the Basics

1. Sharp Knives

Make sure you have sharp knives to work with! If you don’t have a good knife sharpener at home, go and get one. There’s nothing worse than trying to cut a tomato with a dull knife – you might as well use a hammer. Preparation time can be cut in half with the right knives!

2. Silicone Cookware

Do you have silicone cookware in your home? If not, it’s a must! Silicone utensils have become fairly commonplace, but now it comes in the form of muffin, loaf, and cake pans – even parchment! The non-stick capability is unbelievable AND it’s dishwasher safe!

Silicone bakeware can go straight from the freezer to the oven, and utensils won’t scrape your cooking surfaces!

*Not sure if it’s 100% silicone? Give it a pinch test. When you pinch the silicone material, if it changes color, stay away. If it looks the same, you are good to go

3. Quality Pots and Pans

Have you ever tried to cook with a wobbly pot on a cooktop? Not only is it annoying, but you’ll get uneven cooking. Still working with scratched up teflon pots and pans you’ve had for 10 years? It might be time for an upgrade!

There are some that swear by cast-iron skillets (*be careful of scratching a cooktop) and there is a “Cadillac” of pans, the carbon steel option is what most restaurants reach for – like cast iron for heat retention, but a fraction of the weight.

Have you ever used a “Chef’s Pan” AKA “Saucier Pan”? With their higher edges they can not only work for standard frying, and sautéing, but also take the place of a soup kettle for smaller batches and are excellent for “one-pan” type dishes.

4. Baking Sheet

Did you know a cookie sheet is defined as a sheet without sides, or just a small lip, and a baking sheet has a rimmed edge? The rimmed edge can be helpful to contain juices and oils for general cooking.

Look for a pan with a 10-18 gauge rating (the lower the gauge, the thicker/more durable the pan) to avoid warping and thus more uniform baking. A good quality sheet with uncoated aluminum can provide a, surprisingly, non-stick environment! You can use baking sheets to make full meals with one sheet a million different ways – just check out this Roast Chicken and Veggies Recipe!

5. Box Grater

With a high quality 4-sided box grater you can make food prep a breeze! The largest setting is perfect for the most common, cheeses of course but also vegetables like zucchini, apples, carrots, onions, cabbage, and more! Even tomatoes if you are using for sauce!

There is the side for smaller shreds. The prickly side for grating things like hard cheese and zesting citrus. The slicing side can take the place of a mandolin in a pinch.

TIP: Freeze cheese for a short time to making shredding easier.

TIP 2: Save your knuckles by purchasing Food Grade Cut Resistant Gloves!

6. Measuring Cups

Did you ever wonder why you need one of those glass type measuring cups for liquid? Why can’t you just use a regular measuring cup?

Standard measuring cups are meant for solids where you can just scrape along the top to get a precise measurement. Liquid measuring cups indicated 1C = 8 oz but it means one cup = 8 FLUID ounces.

Dry ingredients differ in weight, i.e 1C of flour = 4.5 ounces, not 8oz. If your recipe calls for ounces of dry ingredients, make sure to weigh it!

TIP: Yogurt should be measured in a liquids cup.

Chickpeas – WAY More Than Hummus!

Two-weeks ago we talked about plant-based eating. Chickpeas, also known as garbanzo beans have a moderate calorie load and are a great source for fiber, protein, vitamins and minerals. Despite their starchy appearance, chickpeas fall into the low-glycemic load category (with a glycemic index of 28).

Make chickpeas, from dry, easily at home with an Instant Pot! Dried beans are incredibly cheap even compared with their canned counterparts and aren’t loaded with sodium! Check out a super easy NO-SOAK chickpea recipe from a previous blog post using an Instant Pot!

First: Some Background

Chickpeas were first harvested in 3000 B.C in southeast Turkey and later spread to India and Africa. Today they are a part of many nutritious dishes by swapping out less nutrient dense items like pasta.

Chickpeas are classified pulses. Pulses are part of the legume family, any plant that grows in a pod, but a pulse is the dry edible seed within the pod. Pulses are complex carbs, which means they stick with you longer releasing energy over time vs simple sugars which release all their energy at once – increasing blood sugar and fat storage.

Pulses contain PREbiotic fiber (undigetstible plant fibers that feed the probiotics/good bacteria) which contributes to gut health! These powerhouses of nutrition contain more folate than kale! Eat more vegetables by dipping them in your own fresh hummus, or incorporate chickpeas into your diet many different ways via the recipes below!

Recipes

Make Your Own Hummus!

In a food processor, combine 1 can of chickpeas, 2-4 Tbsp. water, 2 Tbsp. olive oil, 1 Tbsp. lemon juice, 1-2 cloves of garlic, 1/4-1/2 Tsp smoked paprika, 3/4 Tsp cumin, and 1/2 Tsp salt. Blend until smooth! Get creative with add in’s like spinach, olives, feta cheese, and more! If you like thinner hummus, simply add more water. Super FAST and TASTY!

Charred Chickpea Corn Salad

Combining chickpeas, quinoa, sweet peppers, and avocado – this healthy recipe is amazingly delicious!

Check it out here!

Super-Fast Chicken and Chickpeas

Directions: In a large skillet, sauté the garlic in 1 tsp olive oil for a couple of minutes, then add the chicken and onions. Stir fry for a few minutes, until onions begin to brown, then add the remaining ingredients. Continue cooking and stirring for about 5 minutes, until the meal has a good consistency.

– 8 oz roasted chicken breast, chopped
– 1 can (15.5 oz) chickpeas, drained
– 1/2 onion, chopped
– 1 large tomato, chopped
– 2 tsp olive oil

– 2 cloves garlic, chopped
– 1/4 tsp cumin
– 1/4 tsp salt
– 2 cardamom pods (Or equal parts cinnamon and nutmeg)

Moroccan Chickpea Quinoa

Here we’ve found a really interesting recipe for sweet & savory, 30-minute Moroccan chickpea quinoa salad made in one pot!

Easy, nutritious, beautiful AND delicious!

Get the recipe here!

Spinach & Sweet Potato Crustless Quiche

Try chickpeas for BREAKFAST with this veggie quiche! (note: nutritional yeast is part of the recipe which gives it the cheesy flavor without cheese!)

Roast sweet potato cubes in the oven, then combine chickpea flour, nutritional yeast, salt and water. Mix with roasted sweet potato cubes, spinach, garlic, and pepper. Bake for 30 minutes. Voila!

Full recipe here!

Plant-Based Eating Tips and Recipes!

It’s no longer a secret that shifting towards plant-based/whole foods eating, which minimizes processed foods, is best for your overall health.

Plant-based eating limits, or eliminates, animal products and focuses on fruits, vegetables, legumes, seeds/nuts, and whole grains which provides higher amounts of many vitamins, minerals, and antioxidants. Many think of vegetarian’s when they think of plant-based eating, but there are numerous varieties of eating plant-based. This week we’ll look at the differences among them and maybe find a plant-based style that works for you!

But FIRST: To kick off your New Year, today’s mission for you is to go through your cupboards and toss, donate, or give away all those foods that do not fit your health and fitness goals – and start anew! Don’t worry, we’ve got you covered with some healthy recipes too!

Which Plant-Based Diet is Right For You?

No matter who you are, we believe the majority of your diet should be plant-based. Now, that doesn’t mean you can’t be healthy eating animal products, just that we should strive to allow plants to make up the majority of our calories and nutrition. Let’s discuss some varieties of primarily plant-based diets:

Vegetarian

Even within this meat-less category there are numerous forms:

Lacto-Vegetarian – Including dairy products such as milk, yogurt, cheese, etc.

Ovo-Vegetarian – Including eggs only

Lacto-Ovo-Vegetarian – As you may have guessed, lacto-ovo-vegetarians exclude meat but allows for dairy and eggs.

Pescatarian

Essentially, vegetarians that exclude dairy and eggs but do include fish. Fatty-fish, like salmon area great way to get your omega-3’s in. For the most benefit, look for wild caught salmon vs farmed.

Not a big fish fan? Try Sea Cuisine which offers sustainably caught seafood with a variety of tasty flares like Mediterranean crusted salmon, tortilla crusted tilapia, and summer herb crusted cod. They also offer non-crusted fish like blacked Cajun salmon. Available in most grocery stores in the frozen fish area.

Flexitarian

Flexitarians are “casual” vegetarians that occasionally eat meat, fish, dairy and/or eggs. For many it is hard to make the switch altogether away from animal products and still adequately meet nutritional needs – at least until they figure out strategies and recipes that allow them to do so. Not everything has to be a clean break!

Vegan

While veganism and vegetarianism crossover much of the same territory – veganism tends to take things to another level by even excluding products from insects – like honey for instance – and in some cases branching beyond what goes in your mouth and abstaining from using non-dietary animal products like wool.

To cover all ends of the spectrum, on this extreme we have Raw Veganism, which also do not cook their foods above 104-118 degrees F, instead relying primarily on preparation methods of blending, dehydrating, soaking, and sprouting.

Recipes

Plant-based eating doesn’t mean you have to eat exotic flavors and try crazy new dishes if you don’t wish!

Try this “Burger” In A Bowl from our friends at Precision Nutrition! Squeeze a dollop of ketchup and mustard over a cup of warm, cooked, lentils and top with a chopped pickle and dash of hemp seeds. This 300 calorie dish serves up 25 grams of protein!

Chopped Salad with Creamy Avocado Dressing:
This lacto-vegetarian dish includes some chickpeas with a healthy dose of cabbage, tomatoes, and cucumber along with some healthy fat to keep you full and satisfied!

The dressing blends an avocado with a small amount of plain Greek yogurt, and is a great dressing to keep on hand for any kind of salad!

Get the full recipe here!

Sweet Potato and Black Bean Tacos:

Interested in becoming plant-based but don’t know where to start? Try increasing the number of meatless meals you serve. Find ways to include more greens daily. Try substituting a more vegetarian take on already favorite dish like chili or Mexican dishes (sweet potato and black beans versus ground beef in this recipe).

Thai Peanut Quinoa Salad:

This vegan and vegetarian friendly dish includes a major dose of veggies – cabbage, carrots, green onion, snow or snap peas, and cilantro – plus quinoa for a protein boost! (Use maple syrup instead of honey to complete as a vegan dish).

Get it here!

Plant-based diets can tend to be deficient in specific micronutrients like vitamin B-12, calcium, omega-3’s, and vitamin D. You may want to consider getting tested for these nutrients and/or supplement for them if you become a plant-based eater or vegetarian/vegan. Good luck!

Leftover Holiday Ham? Recipes to Make the Best of it!

Ham at Christmas was originally known as the Yule Ham. Initially termed “hamm”, the word was defined as meat from a hog’s hind legs. It was said to have started with the German pagan tradition, presented to appease the god, Freyr – the god of fertility, harvest, and boars! (Another pagan tradition included the Christmas Tree!).

China was actually the first to start curing ham in 4900 BC, but enough with the history lesson. This week we have numerous ways to use up that leftover holiday ham!

Leftover Holiday Ham Recipes!

Ham and Veggie Casserole

Without cauliflower on hand, this recipe was tested with Costco Stir Fry Vegetables and it turned out fantastic! It’s a forgiving (meaning you can add as many veggies as you like!) recipe that combines ham, veggies, and a lighter cheese sauce topped with toasted bread crumbs. Get it here!

Cheesy Egg Stuffed Peppers

Microwave some bell pepper halves for 3 minutes to soften. Fill with chopped ham, sautéed onions and chopped peppers, beaten eggs, and top with a sprinkling of cheese. Bake at 375 for 35 minutes.

FYI – This recipe makes extra fill so consider using 3 pepper halves. This recipe was enjoyed by kids and adults alike!

Ham and Brussel Sprouts

Simply toss 1 pound of brussel sprouts halved with 1 tablespoon lemon juice, 1 cup of cubed ham, a drizzle of olive oil, sprinkle of salt, and a clove of minced garlic in a baking dish coated with cooking spray. Bake at 375 for 30 minutes, stirring occasionally. Top with 1 tablespoon of toasted bread crumbs and 1 tablespoon fresh parmesan cheese.

Check out the recipe here!

Veggie Fried Rice Crispy Ham

This recipe includes protein and fiber rich edamame with ham in this unique recipe! Talk about mixing things up from the blend, heavy flavors of the holiday time.

Full recipe

Crockpot Cheesy Vegetable Soup

Remember that so many recipes are flexible! Though this one doesn’t call for protein, tossing in some ham or turkey can make it a more complete and filling meal…plus it is delicious and kid friendly! This wintery, healthier comfort food recipe was tested with 1 potato, extra broccoli and carrots, and ham and chicken tossed in.

Get it here from “Super Healthy Kids”!

***Just like chicken, ham is a good source of protein, vitamins, and minerals. However, ham’s high sodium content may increase your risk for certain health problems. Thus, using ham as a flavoring or add-in versus a main course may be a healthier way to use it.

Why is the sodium a concern in ham? Sodium nitrate specifically (found in many cured or processed meats) can be converted into nitrosamines during the processing, storage, or cooking process, and nitrosamines are linked to higher rates of cancer. Therefore, ham is best eaten as a special treat.***

Low Calorie Mocktails for a Guilt-Free Party Season!

Between Christmas and the New Year celebrations, the drinks are usually flowing and can cause havoc on fitness goals. We know it’s not reality for most to avoid all alcoholic drinks this season, so instead let’s talk about ways you can lighten up your cocktails!

Sparkling Water can be a magical ingredient when it comes to lightening up your cocktails. Stock up and get ready for healthier mixology 101 this week!

Moscow Mules

These are certainly a buzz drink right now! Everywhere you look it’s Copper Mugs and Ginger Beer. Unfortunately, they are also loaded with sugar! Topping 20 grams per glass and loaded with around 200 calories. Many ginger beers contain unwanted ingredients and most don’t even have actual ginger in them!

Here’s how to create a 100 calorie low sugar Moscow Mule. It combines ginger root, water, stevia, lemon juice, sparkling water, vodka and mint. Get the recipe here – YUM!

Green Tea Toddy

Jazz up your cocktail with green tea antioxidants! Brew 8 ounces of green tea and chill 1/2 for the next drink on our list!

For this one, use 4 ounces of the hot green tea and dissolve 1 oz of honey in it. Add 2 ounces of bourbon and toss in a cinnamon stick for flare. Simple AND delicious!

Fizzy Sparkling Mocktail

Use the leftover tea that you chilled in the fridge:

Pour 1/2 cup of Cherry Sparkling Hint Water over 1/2 cup of chilled green tea. Add fresh mint for an added minty boost and top with 2 oz Vodka if desired!

Blackberry Mocktail

Crush some blackberries in a glass. Add ice and 2 TBSP of lemon juice. Add 4 ounces of HINT Blackberry Fizz water. Enjoy and be Angelic!

Not feeling so angelic? Add 2 ounces of vodka and enjoy!

Too Much Work You Say??

Looking for a single step, lower calorie drink? Try the new White Claw Hard Seltzer. With 110 calories per can, it combines seltzer water, a spike of alcohol, and some natural fruit flavors to give you the feel of a cocktail without the load of calories and sugar.

Treat Yourself with Healthy No-Bake Goodies to Die For!

First it was Thanksgiving, now it’s holiday parties and prep! Offer to bring a healthy(er) option that you know is a safer go-to when you don’t know what you are stepping into. That is a strategy of winners!

This week we have some healthier no-bake holiday treats to share that you can whip up in no time!

Prepare Your Tastebuds!

Chocolate No-Bake Cookies

Delicious! Combine nut butter with some oats, almonds, and chocolate chips. All ingredients are prepped in a pot and plopped on some parchment paper to chill in the fridge until they set. Although they are high in fat, nuts and nut butters are a great source of protein, fiber, vitamins, minerals and phytochemicals!

No-Bake 3 Ingredient Peanut Butter Cookies

Did you know 80% of the world’s supply of maple syrup comes from Quebec, Canada? Now of course syrup is sugar (a good natural substitute), but it is also high in antioxidants and nutrients like zinc, potassium, and magnesium. These cookies are a quick healthier treat that can be tossed together for that last-minute party invite or cookie exchange.

Avo-Keto Chocolate Truffles

Avocados are amazing! With the fruit’s smooth texture and flavor, it easily lends itself to many styles of dishes. They’re also loaded with fiber, healthy fat, and 20 different vitamins and minerals! Simply combine melted chocolate with avocado, vanilla, and salt. Chill and then roll into balls and coat with cocoa powder!

Don't Need Something Sweet?

Although no-bake desserts are always a hit, you could also bring an appetizer or dip to your next party!

Broccoli Pesto Dip

Think flavorful pesto with the vitamin boost of broccoli and a protein boost of ricotta! This dip is as simple as lightly boiling the broccoli and then tossing all ingredients into a food processor. Serve with vegetables or pita chips.

Deviled Egg Salad

Do you like the idea of no-bake recipes but want a touch of classic? Check out this Deviled Egg Salad recipe. It’s much more dignified than trying to stuff a half an egg into your mouth! Consider replacing mayo with plain Greek yogurt or a mixture of the two. Time Saver: Did you know you can purchase hard boiled eggs at Costco?

Let’s Talk Turkey Folk! (Recipes for Leftovers Inside!)

Are You Hosting Thanksgiving Dinner?

Consider buying TWO turkey while they are specially priced and save one in the freezer for later or make 2 right away and freeze leftovers for future easy meal prep! Below we’ve got a bunch of recipes to make use of all that leftover lean, healthy protein!

Tips for Surviving a Holiday Built Around Overeating!

• It’s easy to indulge on Thanksgiving, without even trying, especially if you’re attending more than one meal! It’s a long day off and most of you have the day off, start on the right foot by working out, going for a walk/hike, or just being active first thing in the morning! You will “feed” your mindset to help make better choices throughout the day.

• After getting your fit on, make sure to eat a NORMAL breakfast. Don’t skip breakfast in an effort “save calories” for your Thanksgiving lunch or dinner. You will end up going into the meal starving and almost certainly overeat!

• Bring a dish to pass that you consider a “safe zone” in regard to a healthy option. Create a game plan and stick to it, but still enjoy the day and be kind to yourself. Love pie? Have a piece of pie for goodness sake! Perhaps skip the dinner roll or sugar-laden sweet potato casserole to make room for it.

Last But Not Least…Give Thanks!

Give thanks for those around you, the life you’ve been given, and the community that surrounds you. Life can sometimes throw us lemons, it’s up to us to keep an eye on the blessings and using the gifts we’ve been given. Let today be the first day in a season, in a YEAR of giving! Giving thanks, building up those around us, and becoming the change you want to see in the world!

Bust Out the Recipe Books!

Turkey sandwiches get old real fast after a couple of days. Try out these fresh takes on turkey leftovers to switch things up and use the rest of that bird!

Turkey Enchiladas

The recipe calls for low-fat/low-carb ingredients, but feel free to adjust for your own nutritional needs!

Turkey Tortilla Soup

Crispy tortilla strips and flavorful low calorie soup combine for the perfect come-down from Thanksgiving feasting!

Hey Siri, Google, SOMEONE! I Need Directions to Fat Loss.

“Fat Loss Happens in the Kitchen!”
…or Does It? Truth is Truth.

Dan John, a celebrity in the strength and conditioning world, an Olympian, educator and author once shared that “fat loss happens in the kitchen.” He passionately expressed how important proper nutrition is regardless of what happens in the weight room, at the gym or even right here at Ellipse Fitness Training Centers.

Blasphemy you say?!

John recommends that people who want to burn fat should eat protein and vegetables and drink water consistently for two years. THEN, let him know how it’s going.

That isn’t the answer we want to hear – I know, but most of us know that ‘truth is truth.’

Let’s argue however, that ‘truth is not truth’ in this case. Don’t worry! Dan John is correct. Fat loss doesn’t happen in the gym, but we are not so sure that it happens primarily in the kitchen either…

Fat Loss Happens…

  1. In the Drive-Thru

  2. At the Gas Station or Convenience Store

  3. At the Concession Stand

  4. At the Grocery Store

  5. THEN In the Kitchen

  6. Finally…ON YOUR PLATE!

1. In the Drive-Thru

Sure. We plan to succeed, head to the store with the list in hand and meal prep on Sunday like we are supposed to, yet SOMETIMES we run late at work, traffic backs up and advertisements seem to whisper sweet nothings from the highway billboard lies of starting tomorrow, fast and convenient and only 99 cents! The next event of the day is closing in and nothing is going according to plan. THIS is where fat loss happens for many of us…

• Chic Fil A? Try the Market Salad: 330 calories, grilled nuggets, fruit, and super food salads!
• Jimmy John’s? Go for the Unwich: a pickle on the side for crunch, no cheese please!
• McDonald’s? Choose the Southwest Salad, Egg White Breakfast Sandwich, or Grilled Chicken Wrap to help mitigate the damage when you are stuck at this joint!

2. At the Gas Station or Convenience Store

Depending on the location, chances are there is a powerhouse gas station that has a full restaurant inside. Of course they have hot dogs, taquitos, crunchy salty things, and candy.

They ALSO often have fresh fruit, salads, nuts, jerky, or protein shakes/bars (watch those ingredients! Some are just candy bars in disguise…)

Fat loss happens when we choose right on a consistent basis, time after time. Build the habit into your life!

3. At the Concession Stand

Concession stands should be called “Greasy Carb Stands”. Pretzels and cheese, candy, and soda are more than just empty calories. These foods offer ZERO nutritional ingredients and turn the day into a hotbed of poor choices!

Some may offer healthier options like grilled meats, but game days is the perfect day to stash an RX Bar, Dale’s Bar or Quest Bar in your pocket, purse, or sports bag. Keep some quick-grab goodies in your car’s center console: dried fruit, nuts, jerky, seeds, or protein balls all keep well in the car especially through the winter!

4. At the Grocery Store

Obviously healthy and then not-so-healthy options are both available at our local grocer. Here are some tips to help:

Shop the perimeter of the store. This avoids temptation to throw the dry, processed goods into our basket.
Find the pre-prepped vegetables – even if they cost more to make sure they will be used to munch on or for a quick meal.
Check out the salad bar and get more prepared fresh food. Purchase 2-4 days’ worth of food instead of a week’s worth to avoid spoilage and overeating. Drink a full glass of water before shopping. Shop on a full stomach as often as possible. Make a list and stick to it!

5. THEN in the Kitchen

We eat what we see, and we certainly can’t eat what we don’t have on hand! Keep fresh choices on the counter, and in the fridge, whenever possible. Have some meals pre-portioned and ready to go when you need to grab quickly on the way to work or come home starving!

Become the primary shopper and take control of the food in the house! Utilize Shipt and similar services for shopping if time is short. Your health is worth the extra cost! Put poor choices in the downstairs fridge or on a basement shelf. Out of sight, out of mind is true.

Meal plan. Meal prep. Make food commitments to yourself! It may be tough at first, but with repetition it becomes part of your routine.

6. Finally, ON YOUR PLATE!

What you put in your mouth…this is where the true magic happens. At least 50% of your plate should be vegetables! This may be the most important step towards fat loss and healthy nutrition in general.

What goes on our plate and in our mouth is 100% up to us. Accept full responsibility for this! Our bodies become our journals and the writing doesn’t lie!

Be honest with yourself, stay consistent, and you will be strong and healthy.