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Start the Harvest Season Off Right!

The Early Summer Harvest!

Ah summer! Mid-June is when several vegetables are starting to be harvested. Nothing tastes quite as great as freshly harvested veggies! Although many factors are at play, the nutrients and vitamin content of fruits and vegetables start decreasing after they are harvested. In some cases that can be as short as 24 hours and others within a week.

If your produce makes a long trip from a field, to a processing area, to a supermarket, you have already narrowed that window significantly! If you can’t grow your own produce, consider a local farmer’s market or CSA to get your produce from the field to your table in a shorter amount of time to retain the most nutrients. (Check out this past blog post about CSA’s and local markets!)

Depending on the spring weather, typically just coming into season mid-June are: beets, bok choy, broccoli, cabbage, potatoes, scallions, and kohlrabi. You’ll also find lettuce greens, arugula, kale, peas, radishes, and rhubarb are already in (and perhaps almost past) season!

Beets!

Did you know? Swiss chard is a bottomless beet! Standard small beets are best for roasting or steaming. Try grating beets and sautéing in a pan with some butter or olive oil. Use the leaves too like you would kale. Beets can be bagged and stored in your crisper drawer for 7-10 days.

Salad Greens!

Salad greens are high in nutrients and low in calories which make them great if you are watching your diet. There are many varieties of greens so mix and match for a variety of tastes, textures, and nutrients.

PRO TIP: If you are not using your salad greens immediately, after the greens have been washed and dried, line a container with paper towels and loosely place the greens on and cover with a piece of paper towel to absorb excess moisture.

Click here for a ranking of the most nutritious greens. HINT: number one is NOT spinach or kale…and certainly not iceberg lettuce!

Want more? Learn how to construct the Perfect Salad!

Broccoli!

Broccoli heads are the unopened flowers of the broccoli. When stored too long the green head of “buds” start to turn yellow and lose their nutritional value. Do NOT store broccoli in a sealed container or plastic bag. If in a plastic bag, make sure the bag is open or has holes poked in it; it needs to have air flow. It should be misted lightly or unwashed and then wrapped loosely in damp paper towels and refrigerated. Consume within a couple days or 1-week max.

Try this recipe to get more broccoli in your days! Combining zucchini “noodles”, traditional spaghetti, broccoli, peas, and pesto sauce. Toss in some chicken/protein and you’ve got a meal ready to serve! Love zucchini? Double the amount of zucchini and reduce the amount of traditional spaghetti…or fully replace it!

Bok Choy!

Bok Choy is a great source of fiber as a cruciferous vegetable. It also contains healthy amounts of vitamins C, K, and A (beta-carotene). Store bok choy in a zip bag and remove any extra air. Toss it in the crisper and serve within about a week.

Pick up some bok choy and serve it up with this classic Ellipse Ginger Chicken Recipe! This tasty meal combines chicken breast, bok choy, ginger, leeks, orange, lentils and curry!

Kohlrabi

Stock up now! The bulbs do great in the refrigerator for quite some time, but you’ll want to use/process the stems and stalks right away as they will get limp otherwise. Kohlrabi is in the “brassica” family which is the same family as broccoli, cauliflower, kale, and brussel sprouts. Kohlrabi stems can be used raw in salads like kale, but more commonly the kohlrabi bulb can be peeled and eaten raw (tastes great with hummus or ranch too!) or shredded into a coleslaw.

Try roasting kohlrabi! It’s fantastic! A simple recipe can be found here.

What are you waiting for?? Go shopping and get to eating!!

100 Workout Challenge 2019!

100 WORKOUT CHALLENGE STARTS JULY 1!

Get 100 workouts in before 2020 and win big!

Not only do we offer a little incentive, but you will win big results, heaps of confidence, and a newfound drive to be your best self!

So many of our veterans started out with a 100 Workout Challenge and they are STILL going strong years later! Sound Unattainable?

*At just 4 workouts per week you will hit your 100 by New Years – with a couple of slush days to spare!*

*Are you a “first or last” competitor?? At 6 days a week you can crank out 100 workouts before HALLOWEEN! Think you’re up to the challenge?

Green Bay area:  SIGN ME UP NOW!

St. Louis area:  SIGN ME UP NOW!

 

Members need only pick up a card at the front desk.

See yourself in the mirror the way you dream to see yourself in your head!

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!

Ellipse Basic Movements 101

There are several foundational movements that our training program is centered around here at Ellipse Fitness, and we want to take a moment to break these things down for you. It is ALWAYS most important that we clean up our movement patterns and move functionally BEFORE we consider adding heavy loads.

STRENGTH TRAINING

Packing The Shoulders

Kickboxing, presses, pushes (whether it’s push ups or even while lying down for a chest press) are all better, more stable, and safer when the shoulders are packed.

Try this when standing: push your shoulders as far down and away from your ears as you can, tucking your shoulder blades into your back pockets. Packing our shoulders is easiest to feel and perfect with a farmer’s carry. Roll them back and down as far as you can.

Kettlebell Swing

Kettlebell swings are a dynamic and explosive hip hinge. There are no arm-lifts or squats in a kettlebell swing. Keep the kb swinging through upper thighs; somewhere above the knees. As it drops toward the knees the back becomes at risk and there is more squatting involved. For single arm? We are not looking for rotation, but maintaining alignment with an offset load.

Shoulder Press

A Shoulder Press and Push Press are DIFFERENT! A push press is started by a “push” from the legs; creating momentum. The point of a push press is to push past a “sticking point”.

When a shoulder press is called for, do a shoulder press…maybe just that last rep that you can’t quite complete can be assisted with a push. Shoulder press, also called an overhead press, should be completed with core engagement.

Squats

Squats are best performed when thinking about the feet first and work up. Set your feet slightly wider than shoulder width. Grip the floor, putting pressure on the outside of the foot, but also driving through your big toe. Drop your torso between your hips. Come out of the squat by pushing through the outer heel, driving the knees out and tucking the tail (think pointing your belt buckle toward your chin) and breathing into your lower back.

Split Squat

Although there are similarities to a squat, a split squat requires more balance, stability, coordination, and single leg strength. Try this! Start is a kneeling position. Your legs will have two 90 degree angles. From there, stand! Come back down to just a hover or feather touch to the ground. Too intense? Stack a pad or two under your kneeling stance to reduce how deep you have to go.

Pushups

Love them or hate them, Push Ups strengthen our chest, shoulders, triceps, and core (when properly engaged). Not sure you are engaging your core during a pushup? Try a Hand-Release Push Up. Start your body on top of a stacked airex pad or two (or 3!). Hands on either side of the pad, elbows at 45 degrees.

Step ONE: LIFT the hips/engage the core. Then and only then, push through the hands to your full pushup position. Reset each time to perfect your form.

Hollow Body Hold

The hollow body hold is a foundation movement patterns from kickboxing, to squatting, to slamming balls on the floor. Knowing how to properly hold the hollow body position will stabilize your core and not only improve your performance, but also keep you much safer (especially your back) along the way! TIP: When fully contracted, your upper torso will lift upward slightly, but it’s only from the flattening of your lower back. You do not crunch. Imagine a strong, engaged position hanging from the pull up bar.

Bicycles

Start with the contraction of a hollow body and THEN begin your bicycle movement. The shoulder blade will peel off the floor. The upper body movement comes from that “peeling”, NOT the reaching of an elbow. Keep the elbows wide and drawn back. Your bicycle legs should move more like stairs than a bike.

KICKBOXING

Boxing/Guarded Stance

Start your boxing strong with a proper guarded stance. You can test your strong stance by having someone giving you a little shove from each direction…you shouldn’t tip! Try it on your friends – with a warning! Your shoulders are packed in guarded position, and hands fisted by the cheek bones.

Pivots

Pivoting in boxing is crucial from a safety standpoint! Pivot your foot so your hips are squared to the bag. Your ankle, knee, hip, and shoulder will all be in alignment and you’ll be fully facing the bag. In the end, this not only keeps you safe, but you’ll also get the full power of your hip into your punch and engage more core muscles. Make sure to come back to the guarded stance after each punch and kick!

Round Kick

A round kick starts with the upper leg elevated and the lower leg parallel to the floor; the chambered position. The foot on the floor is turned out slightly. Aim with your shin, not your toe. It’s the snap the gives the most power to the kick. A repeating roundhouse kick will demonstrate the amount of balance and control needed for a well-developed kick. Chamber your leg and fire!

Boxing Punches

You hear the cues in almost every boxing class, but have your punches improved over time? Do they feel more stable, powerful, controlled? Go for an ALMOST full extension. Tighten your fist (pretend you are actually punching someone), turn the palm of your hand down toward the floor, and strive to connect with the pointer finger and index finger.

Visualization in boxing works wonders. If there was someone in front of you and you were punching, would it be with a loose hand? You can get as much or as little as you want out of a boxing workout based on what you put into it, and we don’t mean faster speed!

Pizza! Numerous Healthy Twists

Pizza! Just the name may make your mouth water. Pizza, by definition, is a dish consisting of a flat, round base of dough baked and topped with tomato sauce and cheese, typically with added meat or vegetables. BUT…the idea of pizza has transformed a lot over the years and lucky for our waistlines has taken on some healthier forms. We’ll share some of those options this week!

Portabello Pizza

Preheat oven to 400 degrees. Place portabello mushroom caps, with gills and stems removed, upside down on a baking sheet. Top with salsa, pine nuts and parmesan cheese. Bake for 10-12 minutes. That’s it!

Cauliflower Pizza Crust

Buy it or make it yourself! Cauliflower crusts can be relatively easy to find for purchase now. Make sure to check your labels though! In some cases, a cauliflower crust can have more carbs, fat, and calories than a regular crust…even if it’s gluten-free and low-carb!

However, if you’re ready to give it a shot, check out our blog for a link to the basics: “Rice” a head of cauliflower, squeeze out the water, mix with egg, herbs, and cheese (yes, cheese is needed to help stick the cauliflower together and this is sometimes where recipes can go crazy) and then bake. *If you go this route, you may want to consider going lighter on the cheese knowing it’s incorporated in the crust.

Check out this recipe from ifoodreal!

Tortilla Pizza

Pizza crusts can come in sooo many forms today! There are spaghetti squash crusts, sweet potato crusts, and even chickpea crusts that you can make! Even Oprah is making her own pizzas now!

Want your pizza but making your own crust is just too much? Try using a tortilla for a crust. Many of us have tortilla’s laying around the kitchen. The trick is to get it fairly crisp in the oven before applying your toppings. Our favorite “flaky” crust tortilla is Tortilla Fresca uncooked flour tortillas, found in the refrigerated section at Costco. Once crisp, get creative with your toppings…try pesto topped with spinach, artichokes and chicken and then bake until the toppings are cooked through!

Pizza in a Pan

Yes, you can even put pizza in a pan! We’re talking skillet dishes. Want to go out on a limb? Try a pizza stir-fry that has kale, cabbage, and peppers at the heart of the recipe and then all your pizza flavors, including pepperoni, added in to satisfy that pizza desire. Get the full recipe here!

Not quite ready for the jump? Try another pizza stir-fry option that still hangs onto your mozzarella, but throws in some spinach, zucchini, mushrooms, peppers, and even banana peppers! Recipe here!

If you love the flavors of pizza, run with it, as it can lead to some healthy recipes that you may have never considered.

Quinoa Pizza Bites

Love the flavor of pizza, but you know you can’t hold back to just a slice or so? Try some veggie loaded quinoa bites! These poppable bites contain quinoa, zuccchini, and summer squash to add in an additional splash of nutrients. Toss in some italian seasoning, basil, garlic, tomato sauce and a little parmesean cheese, you’ve got yourself some healthy pizza snacks!

Pizza in a Salad

Start with a bed of greens, top with bell peppers, halved grape tomatoes, artichokes, red onions, black olives, and all your favorite vegetable favorites! Toss on some cooked/warmed turkey pepperoni or italian ground turkey and toss with a pesto vinigarette like this one!

5-Minute Hacks that Can Change Your Life!

Let’s say you sleep 9 hours a night and work 8 hours a day – that doesn’t seem like you have much time left huh? Only 7 hours in fact, and for most of us we are taking kids to school or sports, cooking food, cleaning, etc to boot!

But let’s break this down into usable units…you have EIGHTY-FOUR 5-minute chunks left of your day. Right now we’re going to ask you to use only SIX of them to better your health and quality of life. Think you are up to the challenge?

1. Listen to Your Favorite Song

Music activates just about every area of that brain that has been mapped so far. If you are looking to calm down, a slow-tempo song that soothes you will help the most. Make sure it’s also in a calm environment where you can hear and focus on the music, maybe put some headphones on and dim the lights. Looking for a mid-day pick me up? Get in the car and crank up the volume on that up-tempo song that makes you want to sing your heart out!

2. Declutter One Small Area

Being organized helps save time in all areas of your life…not searching for those lost keys, documents…appointment reminders! Knowing things are organized also improves your mental focus and reduces stress.

Have 5 more minutes? Take a look at your calendar and organize a busy day. Planning ahead can make sure you don’t miss your child’s basketball game…or your favorite workout!

3. Call a Friend or Loved One

Social connection reduces the incidence of depression, high blood pressure, and all-cause mortality. The bad news? Social media and text messaging don’t count for as much.

Now we all have that person who we know will NEVER let us off the phone in 5 minutes, save that conversation until you are ready to settle in or maybe schedule a date to meet out for coffee. Call someone you know will understand that you have only 5 minutes and just want to connect for a moment. Watch your mood lift as you hang up the phone!

4. Go to Bed 5 Minutes Earlier

Not tired yet? Read, meditate, pray, or try some light yoga to bring your body into a peaceful state for sleep. Turn off the phone and TV! Getting 7-9 hours of sleep helps prevent heart disease, inflammation (i.e. during recovery from your workouts!), obesity, depression, and stress. Try setting your alarm to actually remind you that it’s time to go to bed!

5. FLOSS!

It is never too late! Your gums may bleed for a couple days but that will subside as your gums heal. Not flossing/cleaning the gunk out between your teeth will cause plaque build-up which can lead to tooth decay, gum disease, and can be a risk factor for heart disease, diabetes, and obesity. If that isn’t enough, flossing can drastically reduce bad breath…a win-win for everyone!

6. 5-Minute Workout

For starters, just making the decision to work out even for only 5-minutes will ignite the motivation for more! Start with 5-minutes, whether it be stretching, a quick jog, or holding a few planks. When it comes to exercise, something is always better than nothing.

Here is a simple 5-minute workout: Choose a higher intensity move, like speed squats, and run through it in Tabata format. 20 seconds work, 10 seconds rest, 8 rounds. 1-minute rest or cool down/stretch. BAM! 5-minute workout that will boost your energy, and make you feel accomplished.

Seriously everyone, I just read this entire article aloud. It took me THREE MINUTES!

So Here’s #7 – Read This Blog Post Every Day!

Until you know it by heart anyway, and you have fully integrated these 5-minute fixes into your life.

Feel Like a Spring Chicken With These Egg Recipes!

It’s the season of spring chickens and the celebration of Easter. Why eggs in spring? Because they symbolize new life! What better time than to talk eggs!

Eggs are a great source of protein, vitamins, and minerals. Eggs contain vitamins A, E, D, and B12 plus minerals like iron and folate. Egg yolks are one of the very few foods that naturally contain vitamin D!

Not All Eggs Are Created Equal!

The most commonly found eggs in the supermarket are grain-fed: a combination of corn and soybeans. Check your labels! “Free Range” would indicate a more natural diet of seeds, green plants, and insects, thus a lower omega-6 content (the fatty acid that most of us are already getting too much of).
Some eggs like Eggland’s Best feed chickens an omega-3 rich diets and thus transfer those healthy omega-3’s into their eggs and ultimately in our bellies. Omega-3 eggs have been seen to decrease blood glucose levels. If it’s in your budget, free-range and omega-3 diet fed chickens appear to be worth the investment!

What About The Yolks?

The yolks of eggs are often seen as “bad” because of cholesterol concerns. The yolk is actually where the good nutrients are stored, however! Eggs have not been found to be associated with any form of cardiovascular disease, despite their bad cholesterol rap. 75% of the cholesterol in our bodies is created by the liver. 25% comes from food. Studies have shown, even after eating 1 egg daily for a year, no adverse effects were found (except perhaps for people who are diabetic).

Does The Shell Color Matter?

So really, why are eggs different colors? To determine what color egg a chicken will lay, check out it’s earlobes! Seriously!

White feathered chickens with white earlobes will lay white eggs. Red or Brown chickens with red earlobes will lay brown eggs. Earlobes aside, the color of the egg really has no bearing on nutrition. Now, the YOLK color is dependent on the diet a hen was fed, a more pale yellow color indicating a weaker grain-fed diet versus a more golden yellow indicating a free range type diet.

Eat Eggs for Eye Health!

Treat your eyes with a healthy egg meal! Eggs contain lutein, which helps prevent macular degeneration and cataracts. Did you know that eggs age more in one day at room temperature than in one week in the refrigerator?

Consider adding more eggs into your meal routines. Afterall, they are the most commonly consumed animal product in the world!

Boost Your Protein!

Add some protein to your day with eggs! 2 egg whites contain 7g of protein. 1 full egg has 70 calories, 6g of protein (but also then contains the 1.5g saturated fat in the yolk).
DID YOU KNOW? Younger chickens lay eggs with harder shells. Now you know!

RECIPES

Check out these healthy, delicious egg recipes from our Ellipse Fitness Recipe Archives!

The Shocking Truth About Domestic Abuse and How You Can Help!

THIS Saturday, March 30th 2019 is our 12th annual Victory Over Violence 4-hour fitness marathon benefiting our local domestic abuse shelter!

100% of proceeds will go toward our local domestic abuse shelter. In 2018 Golden House (Allouez studio donations will go towards The Golden House of Green Bay) helped 1,192 women, men and children find safety and support AND they even provided shelter to 365 people – 200 of which were children!

You can help! Even if you can’t participate in the actual, cash and goods donations for VOV 2019 are so welcome and appreciated!!

Why Your Help Is So Important:

• Did You Know? 29% of women and 10% of men in the US have experienced rape, physical violence and/or stalking by an intimate partner.

1 in 4 youth nationally report verbal, physical, emotional or sexual abuse each year.

1 in 3 teens have experienced dating abuse.

• Most local shelters funding looks like this: 1/3 from grants, 1/3 from government funding, and 1/3 from fundraising through people like you and events like Victory Over Violence. They need our help!

• In 2018 – 4,789 helpline calls were answered, and an average of $346.90 was spent per family to secure safe, stable housing. The average stay at these types of shelters is 30 days.

Shelters like the ones we support with our Victory Over Violence fundraiser work wonders for the community and specifically for people and families suffering domestic abuse.

However, outreach AFTER finding shelter at one of these facilities is one major component they have identified as a service that is needed far more. This requires more funding as they are stretched to their limit currently, so let’s get together and give them a helping hand!

Learn more about your local shelters and if you are in St. Louis or the Green Bay area you can follow these links below!

St. Louis “A Safe Place”

Green Bay “The Golden House”

Gear Up For Your Spring Garden!

The winter can start to feel quite long this time of year – especially with seemingly endless winter vortices, storms and bitter cold – but Spring planting, gardens, and produce are just around the corner!

If starting seeds indoors, now is the time to start your broccoli, cabbage, cauliflower, celery, lettuce, and eggplant! As soon as the soil can be worked, spinach and parsley seeds can be tossed in the ground! This week we’re talking about different ways to obtain and grow your own local produce.

Find help in growing your own produce through your local county horticultural department!

In the Green Bay, WI area go to https://www.co.brown.wi.us/ and navigate to Departments/ UW-Extension area you will find tons of resources like classes and articles to help you with gardening needs (and a lot of community resources that you may not even know about!).

There is specifically a page for Urban Horticulture and Natural Resources Program which has weekly articles and resources for soil testing, plant identification, and more.

Find Local Produce Through a CSA:

What is a CSA? In Consumer Supported Agriculture (CSA), a farmer offers a certain number of “shares” to the public in return for a seasonal fee of anywhere from $350-$700 depending on the farmer and program.

Shares typically consist of a box of produce, but other farm products may also be included like jams, baked goods, eggs, soaps, herbs, and more! Many farmers will team up with other local farmers or businesses to provide the largest selection of fruit, vegetables, animal, and/or dairy products they can.

Now is the time to get signed up! Typically farmers take a survey from their pledged consumers before the planting season so they can be sure to provide as much of the things you want as they can. What could be better??

You can find local CSA’s by searching www.localharvest.org. Wisconsin members check out the CSA delivered right here to Ellipse Fitness Allouez! Healthy Ridge Farm, now offering ½ shares too!

Read our past blog post on CSA’s here!

Get to Your Local Farmer’s Market!

Not sure where to find one close to you? Check out localharvest.org and click on Farmer’s Markets where you can search your city or zip code to see a map and listing of markets near you!

The Green Bay WINTER Farmer’s market, weekly at the KI Center, just wrapped but, keep an eye out next season to satisfy your needs for local products when it is frosty out!

Community Garden Blitz!

In the Green Bay area, the Brown County UW Extension teams up with New Leaf Foods with a program called Green Bay Garden Blitz, to provide the resources and knowledge of urban gardening by selling and installing raised garden beds, with the help of volunteers, at a low cost ($175 for an 8’x4’ rot resistant box including delivery, installation, and soil)!

They also provide experienced gardener mentors for new growers. Since 2014, 547 gardens have been built in Green Bay through this program. This year even local public schools will benefit from boxes being installed at school locations allowing classrooms to learn first-hand about healthy food and nutrition (www.newleaffoods.org).

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.