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It Takes More Than an Apple a Day to Keep the Doctor Away!

This week we are highlighting an exciting new App from NutritionFacts.Org called Dr. Greger’s Daily Dozen.

NutritionFacts.Org is a free website that curates the piles and piles of research out there and scours it to weed out bias, flawed studies, and more to provide short summary videos and articles on every health topic you can imagine.

Recently, they released this FREE app. Rather than food plans, it offers a daily list you can check off of the healthiest foods that are ideally consumed on a daily basis. This week we’ll look at a few of the checkbox categories and offer ways to incorporate them into your diet. Download the app and follow along to add an additional check to your list each day!

Get it here for Apple – or here for Android

Incorporate More Beans!

Blend various types of beans with spices to make spreads for sandwiches or vegetable dips! Add pureed beans to thicken soups! The possibilities are endless!

Here’s a 5-Minute Black Bean Dip!

Add Berries!

Berries can be added to many whole grain-based dishes, like quinoa and kale salads. Have you tried the Costco bagged kale salad with cranberries and pepitas? Yum!

More Flaxseed Please!

Try adding flaxseed to your oatmeal, smoothies, dressings, or anything you’d like adding a slightly nutty flavor too! Packed full of healthy omega-3 fats and fiber!

Eat More Cruciferous Veggies!

Add more cruciferous vegetables to your day like red cabbage in your tacos, broccoli or kale in a pasta dish, or even roasted Brussel sprouts on your salad!

Add Whole Cooked Grains!

For a more filling meal, try adding whole grains like barley, buckwheat, quinoa, farrow, oat groats, or millet to soups and salads!

Simple Tips That Will Change Dieting Forever

Not Sure Where To Begin?

We have all been there. It is time to make a change. You feel like you need to make a major shift in the way you eat. A friend had great success with this or that extreme diet, while someone else you know had terrible results.

There is so much information, and honestly so much BAD information out there with regards to dieting and proper nutrition that sometimes it can be overwhelming. Making drastic changes, cutting, slashing, restricting, etc can lead to a very short-lived diet change for most of us. Try taking it one step at a time and incorporating these basic ideas!

1. Eat Intuitively!

Intuitive Eating is associated with lower body fat and better relationships with food. Eat intuitively by rating your hunger on a scale from 1 (weakness/dizziness has set in) to 10 (you may have to roll me out the door/filled to the point of feeling sick).

Really listening to your body before eating, to determine if you are truly hungry, and while eating slowing down to let your body detect fullness levels, will keep you on the right track with intuitive eating. Try it at your next meal!

2. Think Abundance Instead of Restriction!

Start by adding an additional serving of vegetables to your day. Once that becomes habit, add two servings. When eating intuitively, the vegetables will start to take the place of more calorie dense food choices like starches or junk food!

3. Check Your Portions!

Our friends at Precision Nutrition suggests a palm of protein, a cupped hand of carbohydrates, a fist of vegetables, and a thumb of fat for most. If you are still hungry, add another fist of vegetables. Click the image for a great article on portion control!

Still hungry after intuitively eating? Add a small amount of protein. It will take a number of weeks (maybe even months) to work through and find the amounts and timing that works best for you body, lifestyle, and schedule. There is no one-size fits all in nutrition, but start from a baseline and build from there.

4. Don’t Give Up All Your Favorites!

The IDEA Fitness Journal suggests “Flipping” your ingredients. Instead of that traditional burrito, ask for a burrito bowl which puts all the ingredients of a burrito into a bowl instead of a wrap.

Instead of eating ice cream with fruit on top, try a spoonful of ice cream on top of a bowl of fruit!

Instead of a steak dinner with a side of potato and vegetable, try a salad with sliced steak and cubed potatoes on the side.

(Source: Padgett, Cassandra MS . “Nutrition Hacks Based on Hard Science” IDEA Fitness Journal, January 2019: 46-49. Print)

5. Beware of False “Health Food”!

Be cautious of “Food Halos” – foods high in sugar or artificial ingredients that are packaged to appear healthy and may even be lurking in the “health food” section of the grocery store!

Tuna and chicken salads for instance are often laden with heavy amounts of mayo. Making your own? Try swapping out the mayo for plain Greek yogurt.

Think instant oatmeal is a healthy go-to breakfast? Be watchful of high sugar levels! Consider using one pack and adding plain rolled oats, walnuts, and berries to balance out the load…even better, start with plain oats and build your own oatmeal so you are aware of what is going into it!

6. Build Healthy Habits!

The most important thing to remember is that building healthy habits and determining the right path for YOUR body will take time. Determine your priority in nutrition. Where can you make an easy change that will have significant results for your health and wellness?

Is it more water every day? Maybe you drink several sodas per day and just swapping them out with water will yield you incredible benefits!

Need to eat more vegetables? To trim out the excess snacking or late-night eating? Work on ONE habit first and do not move on until it’s mastered. For many, this will take at least a week or two. In some cases, much longer.

It may take more time than you’d like – scratch that, it WILL take longer than you’d like – but in the long run when it’s just part of what you do and you are well on your way to your goal, it will seem like a blink in time.

Take it one step at a time…

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!

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.

8 Glasses of Water a Day? THINK AGAIN!

This time of year is often about trying to maintain some semblance of health while being bombarded with treats, rich foods and drinks.

One way to combat this is simply to drink enough, and/or MORE, water! Simple huh?

The science of water has changed some over the past decade, so let’s see if you have the latest facts!

How do I tell how much water is the right amount for me?

Taboo or not, check the color of your urine! If you are properly hydrated your urine will be colorless or light yellow in color. Drinking too much water is rare for healthy Americans who eat a typical American diet.

How much water should I drink each day?

It’s simple to give a solid number, but the reality is every person is different. Water needs are based on your health, your activity level, and where you live. Outside of being sick or pregnant, women’s general recommendations are around 90 ounces per day (74 ounces at a minimum) and 125 ounces for men; BUT this includes water from food consumption as well.

Foods high in water, like fruits and vegetables, will contribute more to your daily intake, typically about 20%. Even coffee, tea, etc is still counted toward your water intake, caffeine or not. Still not your gig? Try drinking broth!

Wait…Coffee counts??

You’ll be happy to know, despite popular the myth, science shows that coffee does NOT dehydrate you. If tap water just doesn’t do it for you, grab that cup of Joe…just skip, or go light, on the add ins because excessive dairy and sugar will certainly not help you feel hydrated.

What about carbonated water?

The latest science shows that carbonated water is just as good for you than still/tap water. Science has shown that carbonated water is NOT bad for your tooth enamel or bones and has been shown to help with digestion!

Is carbonated water too acidic? Well, it’s been shown that your body properly balances the slightly acidic carbonated water via the kidneys, with no additional stress. Not feeling the tap water? Crack open a non-sweetened sparkling water! Check your label just to be sure. Have you tried HINT sparkling infused water? NO sweeteners!

BEWARE! Tonic Water and Club Soda are not the same as carbonated water or Seltzer Water

What about exercise?

In addition to needing water to lubricate and cushion your joints, you need to replenish the water you lose during exercise. It’s important to note, the amount consumed to replace it would not count toward your daily consumption needs. For most, this ranges between 12-24 ounces when working out for less than an hour. When it’s hot/humid, your hydration needs will increase.

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!

Holiday Travel Doesn’t Have to Destroy Your Fitness!

Vacations or business trips can throw our health and fitness goals for a loop, BUT they don’t have to!

Assess the situation: Is this a family trip with regular movement and activity as you explore? It could be best to let your body RELAX, REJUVENATE, and come back to your workouts stronger and ready to go.

However, we have numerous members and guest with heavy business travel schedules that can be harder to manage. This makes knowing how to stay fit on the road all the more important! It’s hard to build a routine and stick with it, so consider building a daily routine for no matter where you are.

It could be as simple as 15 minutes. If you have extra time in the day, fantastic! If not, you are firming up your routine and making strides toward consistent healthy habits.

Stuck in a Hotel?

First off, many hotels have fitness centers with free-weights, machines, etc for you to get a workout in, but even if they don’t that is no excuse to be lazy!

• Grab some paper plates from room service (even cardstock paper can do the job in a pinch). Use them as sliders to add intensity to your lower body mountain climbers, planks with hand or foot slides, slide back alternating lunges, squats.

• Grab a shower towel or belt and stabilize your lower leg lifts, or stretch the towel between two hands overhead and perform 10 get up sit up’s (lay flat with legs wide and straight, sit up with hands/arms extended over your head).

Access to a Pool?

Swim laps! Or if that’s not your thing, try to run laps/move through the water as fast as possible, or stand in athletic stance and move your arms forward and back (in a t-position) as fast as you can with water as resistance and similarly “flapping” arms up and down. The faster your move the more the water will resist you! Move slow for therapeutic range of motion, or bring some speed for high exertion strength training!

Have kids? They love to be tossed around in water and can be a great workout! But safety first!

No Equipment? No Problem!

Body weight can work great! Think pushups, lunges, split squats, dead bugs, plyometrics, and all kinds of other movements we already do at Ellipse! Add intensity by increasing repetitions, duration, or speed.

Keep it Simple: Choose 5 movements and perform 10 reps of each for as many rounds as possible for the time you have.

Or try out these body weight travel workouts we’ve already posted on the blog!
Workout 1
Workout 2

Stash Equipment in Your Luggage!

Get a resistance tube!

• These can easily be tossed in luggage. Resistance tubes usually come with door jambs allowing you to perform most exercises in the convenience of any room! With an anchored tube in a door you can perform tons of exercises including a chest press, row, pallof press, lat pulldown, shoulder press, tricep pressdown, and more. Using your own body as an anchor you can perform resisted squats, lunges, tricep extensions, shoulder press, and more!

• Ask your trainer for demos as needed. Create a workout by choosing a push, pull, lunge, hip hinge, and single leg exercise and perform 10 reps each. Repeat for time.

Get a mini band!

• You can add sumo/monster walks, hip bridge with abduction/adduction, resisted bicycles, standing foot taps, the options are endless!

• Find more band exercises by following these links!

Check out this video for some great suggestions, or this “Perform Better” article for tips on how to blast your glutes!

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.

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).