wellness

Ditch the Desk for the Health of it!

Desk jobs can make it super difficult to feel active enough each day and still accomplish what you are supposed to at work. It not only affects our mobility and sanity, but has also been shown to increase our waistlines and risk of heart disease!

A recent study found that for each hour over 5 hours of sitting resulted in a waist size increase of 2 cm (that’s almost an inch per hour!) and .2% increased risk of cardiovascular disease.

This week we have strategies for staying more active at your desk job!
*All seriousness aside, look at that computer monitor! What year is it??

Move

“Sedentary” is considered under 5000 steps per day. The average American gets only 4800-5300/day! Of course, any movement is better than none, so let’s start there!
Park further away from the front door, use the further away bathroom, take the stairs! Waiting for a printer, your computer to reboot, or for software updates? Stand up and do some calf raises, a few squats – anything to move during your down time! Have a walking meeting, all the big execs are doing it…

Wear comfortable shoes each day so you don’t dread walking more often, and get creative! Who cares if they stare?

Eating/Drinking

Do your best to avoid eating at your desk! It’s easy to consume more food when you are focusing on anything other than your food, chewing, and how you feel. Eating and multi-tasking almost guarantees you will eat everything in front of you regardless of whether or not you are still hungry. Walk to the breakroom and be present!

Also, stay hydrated. Many times we are thirsty but mistake it for hunger. Like ice water? Lemon? Find the way that makes it as desirable as possible!

Switch the Style Up!

Consider a standing desk, stability ball in place of a chair, or even kneeling on a pad occasionally! If you work from home you can even move your desk to the floor allowing you tons of variations! (Check out this video)

Studies recommend 5 minutes of standing for every 30-minutes sitting. At the top of each hour commit to 10 squats, 10 lateral squats, 5 push ups, etc. Perform seated leg raises right at your desk. Set an alarm/reminder to do so. Also we were just kidding earlier, no one is staring…

Stretch

Typing, texting, etc can cause internal rotation of the shoulders (rounding forward) which can cause shoulder impingement and tightness. Google search “desk stretches” and you’ll find a boatload (like this).

Leave a tennis ball under your desk to roll your feet on. Consider keeping a resistance tube or mini-band at work and utilize the exercises you have learned when you know you can’t make it to the gym!

Put it all together!

Here’s more things you can do to help prevent or reverse “Desk Job Body”:

• Find out if your company has a wellness program.
• Get a fitness tracker and get an idea of how many steps you take each day.
• Strive to drink ½ your body weight in ounces of water each day.
• Move at work.
• Stretch at your desk.
• Quite reading this post and move, move, move!

10*20*30 Workout

This workout is ideal for summer travels. Choose any single circuit and repeat AMRAP for an exhilarating vacation workout! 8 Min AMRAP Circuits.

10 Burpees
20 Body Weight Squats
30 Jacks
*repeat AMRAP for 8 minutes

10 Pull Ups or Pull Downs
20 TRX Triceps Extensions
30 Reverse Fly w/Tube
*repeat AMRAP for 8 minutes

10 Pushups or Plank w/Hip Tap
20 Bicep Curls
30 Sprinter Starts (no TRX)
*repeat AMRAP for 8 minutes

10/10 Split Squats or Plyo Lunges
20 Shoulder Press
30 In & Out Squats
*repeat AMRAP for 8 minutes

Don’t have access to any equipment? Try repeating the first section 5 rounds for time!

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Why on Earth Do We Keep Lifting These Heavy Things??

It is frequently thought, pondered, and questioned, but often this question is not directly asked. Recently a former member inquired:

Why does we push heavy lifting here at Ellipse Fitness?

We can start with the 7 basics that most fitness professionals, weight loss experts, and physical therapist agree with.

7 Basic Reasons to Strength training and Lift Heavy

1. Builds confidence.
2. Burns more fat.
3. Strengthen bones.
4. Builds and strengthens muscles.
5. Prevents injury.
6. Improves endurance.
7. Defines the shape of a human body.

Enough said. Let’s just lift heavy, right? If only it were that simple…

The 4 Problems with Heavy Lifting

1. The term heavy is subjective. For so many of us, our body weight is heavy enough until we can move through the entire range of motion for any prescribed movement pattern. (That is semi-fancy trainer talk for perform an exercise, like a squat, correctly and without a load)

2. Adding a load and knowing when to increase it is confusing. Start small and increase minimally overtime. Increasing weights 2.5% each week or two can deliver amazing results overtime. The key is consistency. One heavy session is more likely to cause soreness, pain or injury as opposed to a progressive training program. Earning each pound added to any movement is required. Try adding load in small increments over the course of 4 weeks.

3. Fear of bulking up is something women tend to worry about more often than men. Some trainers respond with a line about women not having enough testosterone to bulk up, but the problem with this statement is not that it is entirely untrue – which is is. The problem is that the statement doesn’t even address the concerns of the client! Some women do build muscle fast and feel like they are bulking up. Many factors can be considered in this situation. Consuming too many calories, lifting too heavy too soon, etc. Accepting myths about women that change your perception like the “long, lean Pilates look.” That’s not real! We can’t lengthen muscles! These muscles are as long as they are going to be for adults. What we can do is tone and strengthen and maybe most importantly improve your health and quality of life.

4. Lifting as heavy as possible is not recommended every day. Discuss with your trainer how often you should lift heavy, max out, or PR (Personal Record). Muscles need recovery time to avoid injury. Limited recovery time is one of the most prominent issues we see. We are impressed by those who want to give 110% all the time. Inspiring? Of course. Smart? Maybe not always. Proper nutrition, sleep, stretching and foam rolling, and rest is the realm in which our bodies get stronger. Think about it. Lifting heavy causes fatigue and muscle soreness. We cannot, and should not, lift as heavy as possible again until we are fully recovered.

Program design plays a pivotal role in increasing muscle strength and endurance, changing the shape of our bodies, and fat loss. Ellipse Fitness provides many opportunities, on various days of the week, to lift heavy. When scheduling your sessions or selecting your weights on any given day, decide which day is best for you to lift heavy based on what physical activities you’ve planned for the rest of the week, whether you have time to eat a high quality meal near your workout, whether or not you expect to get a full night of sleep, etc. Discuss with your coach/trainer. Goal setting sessions are always available to our members.

Small group sessions allow our members to make strength training a priority. These sessions are available several days a week to ensure that we can get and stay strong. Custom programing is available for our members who have specific goals or limitations.

How heavy is heavy?

I don’t want to be a body builder. Do I really need to bench press my weight?

I don’t like Turkish Get Ups. Why do we do them?

I heard a loaded carry should be 75% of my body weight for 100 yards. Is this true?

We will find many landmarks for activities such as these. It is important to train the body to maintain strength. Once we stop challenging ourselves or even just visiting our perceived limitations, we begin to lose strength and definition. Our work capacity lowers. Our ability to get up and down off the floor weakens. We lose strength. We fall. We break bones. We gain fat. We lose confidence.

WHY should we lift heavy?

Because we can, and because it will ensure that we can into the future.

There’s No Way You Knew These Things About Berries!

Berry picking season is here! Whether you pick your own berries, get them through a CSA or local market consider adding them to your next meal plan! Berries are loaded with antioxidants, fiber, and immune-boosting vitamin C. This week we are going to deliver the facts on nature’s candy, and spruce up some old Ellipse Classic Recipes!

Let’s start by adding any and all types of berries to our Ellipse Protein Pancakes recipe! Just a few ingredients and they pack a serious nutritional punch!

Strawberries

Strawberries taste best at room temperature, but they are also one of the most perishable! What a paradox…
As soon as you get your berries consume the ones with bruises, they are the ripest. Compost any that show signs of mold. Wash your berries only once you’re ready to eat them. If your berries were commercially produced and may have pesticides on them, soak in a container of water with 1 tsp of baking soda for about 15 minutes before using. Berries will stay best when stored in a single layer, so it might be worth taking them out of the container you generally find them in.

Fun Facts!
• Because of their natural level of nitrate, strawberries have been shown to increase endurance for a workout!
• Strawberries are the only fruit that wear their seeds on the outside! Although that fact means that by technicality strawberries aren’t even a fruit since fruits have their seeds on the inside, like blueberries. Strawberries are part of the rose family. Are you starting to feel like you don’t really know your fruits at all??

Try strawberries by making your own yummy Yogurt Bark!

Blueberries

Blueberries make a great frozen snack right out of the freezer! Freeze your berries by washing, patting dry, and freezing on a cookie sheet in a single layer before moving to a bag or container to freeze for up to a year.

Fun Facts!
• Blueberries can be used as a natural food dye. It’s thought that back in colonial times, colonists boiled blueberries with milk to create grey paint.
• Blueberries are only 1 of 3 fruits native to North America! (Cranberries, Blueberries and Concord Grapes)

Pair blueberries or other types of berries with nectarines and almonds in this delicious and healthy Couscous Fruit Salad!

Raspberries

Raspberries are known as an aggregate fruit, creating bead-like pockets called a drupelets from multiple ovaries (Yes, plants have ovaries). Based on how it grows, each drupelet could be considered a fruit on it its own! Unlike many fruits, unripe raspberries do not ripen after they have been picked. Once it’s picked, that’s that.

Fun Facts!
• One raspberry has approximately 100-120 druplets, meaning EACH raspberry has 100-120 seeds! Got a toothpick?
• Raspberries don’t just come in red, but can be purple, gold or black in colour! The gold ones are the sweetest variety, and very tasty.

Raspberries are a no-brainer addition to so many recipes, but start by mixing them into some Banana “Nice” Cream!

Blackberries

Blackberries, like raspberries, are an aggregate fruit. But unlike raspberries, they are produced from one ovary. With that difference, when you pick a blackberry the center stays intact, unlike a raspberry.

Fun Facts!
• Blackberries were used to treat gout by the ancient Greeks because of their anti-inflammatory properties!
• blackberries are known by a variety of names including brambleberries, dewberries, and thimbleberries.

Add blackberries in to our classic Ellipse Breakfast Muffins!

Fast Facts: Intermittent Fasting

We receive quite a few questions on intermittent fasting. It’s certainly a buzz word today. Well start by saying intermittent fasting has a place in the nutrition and health world and can be right for some people, but before starting any trendy protocol, make sure to start by cleaning up your daily habits. Tossing out the processed foods, limiting sugar and flour intake, and getting back to the basics of vegetables, protein, fruit, and a little bit of healthy fats. For many, simple changes that are CONSISTENT are all that is needed. It’s amazing what can happen when we take these simple steps. Want to know more about eating simple? Try SSSimple Eating: Shake, Salad, Starch basics.

If you feel your portions and quality of food are on par, listen up as we talk more about intermittent fasting, and maybe it could help you break through a plateau.

What is Intermittent fasting?

In its simplest form, intermittent fasting is setting aside a chunk of hours in a day where you fast and a chunk of hours for “feasting”. The most common protocol is a 16/8. This means you fast for 16 hours and eat within a specific 8-hour window like 10 am – 6 pm for instance. This would essentially be skipping what most call breakfast, and cutting out after-dinner snacking. If you have followed the Ellipse Shake, Salad, Starch program, you’ll see that you “ride the fast” and then your first meal of the day is breakfast, whatever time that may be.

Another common format is to satisfy all of your daily nutritional needs in one sitting, essentially taking 24 hours off between feasts. As you can see, when it comes to intermittent fasting, finding a protocol of fasting vs feasting that works best for your body is key. If you choose to go this route, play around with different time frames and fast periods to see how your body responds. Be aware of your energy levels throughout the day and pay attention to signs of fatigue as there is no “one-size-fits-all” method. No matter your fast type, be sure to stay hydrated during fast time!

Why choose intermittent fasting?

Intermittent fasting doesn’t necessarily tell you WHAT foods to eat, just when, which can make it a straightforward, easy to follow plan. Intermittent fasting can help teach your body to use the food it consumes more efficiently. Your body can learn to burn fat as fuel when you deprive it of constant grazing/calories. And of course because you are restricting the time intervals that you eat, over the course of a week most people naturally eat less calories which is part of the reason this method has worked for many.

This method can make your life simpler by having fewer meals to plan for. Some research has been done on animals regarding intermittent fasting but long-term data is not yet available. Our friends at Precision Nutrition do not recommend intermittent fasting for pregnant women, people with disordered eating, chronically stressed people, people who doesn’t sleep well, or someone new to diet and exercise.

In Closing…

Like any way of eating, intermittent fasting can be effective for some, but no process works the same for everyone due to all of our unique bodies, lifestyles, and more. What is important is finding the system that works for you to improve health, performance, and happiness!

Now we know we mentioned it already, but if you struggle with maintaining healthy eating habits you’ve got to check out our new SSSimple Eating guide!

This 58-page guide will show you, step-by-step, how to reach YOUR goals using YOUR preferences, and following YOUR rules without expensive, unrealistic meal plans or fad diets!

what the fat

There are few subjects out there that are shrouded in more mystery, distorted with more bad information, and more coveted by the general public than body fat. Well today we are going to help you learn a little bit more about body fat, and maybe shed some light on a few really interesting – and life altering – facts about that porous, squishy, yellow tissue inside all of us.

Did you know??

We have the potential to develop an increasing number of fat cells into our early 20’s, but after that point we have the number of fat cells we will have for life.

Fat is essential for brain functioning, hormone production, and protection of our organs, however body fat over 25% for men and over 30% for women can become a health hazard! Especially when stored around our internal organs, excess body fat increases our risk of diabetes, heart disease, and cancer.

Did you know??

Obese children produce up to twice the number of fat cells as non-obese children. Obese 2 year-olds only have a 1 in 4 chance of NOT being obese by the time they reach the age of 35.

That means basically 25% of obese children will grow up to be obese! It’s vital that we introduce our children to healthy foods and the joy of movement when they are young. Go out and buy 1 new vegetable or fruit this week, one that even you have not tried before, and have the whole family try it! Make it exciting whatever way you can!

Did you know??

An abundance of fat cells directly leads to a deficiency of leptin – the hormone that tells our brain that we should stop eating because we are full!

As fat cells shrink, they produce less leptin which would make us tend to eat more because we are not being told as loudly that we are not hungry, making this a larger problem for people who were significantly overweight or obese as children and/or teenagers. Fat cells want to be filled with lipids. Help your body receive that “full” signal by eating whole/unprocessed foods at regular intervals while being aware of physical hunger vs fullness cues. Sometimes when you body tells you it’s hungry, what it really is asking for is water! If you haven’t had any water for a little while try drinking an 8 oz glass and wait 10 minutes to see if you still want to eat.

Here’s what you need to know for your weight-loss goals:

It starts with the liver: The liver is used to store glycogen (sugar) for reserves. As we eat, our body fills those reserves. It’s when we eat too much (simple or complex sugars) and the liver is at capacity that the remaining glycogen floating around gets moved into our fat cells.

If you want to lose fat, don’t engage in extreme diets! Stay consistent with your healthy habits and make little changes that you will be able to maintain for the long term. Fad diets and quick fixes that yield 30 pounds weight loss in 30 days for instance almost always result in your body losing mostly water and muscle in the process. This is why you often “rebound” back to your original weight shortly after quitting the diet, and sometimes even end up gaining more than you lost because your body is not happy with the yo-yo trend!

What happens when we “lose fat”? Through a series of chemical reactions, fat leaves the body through sweat and urine, but fat primarily leaves the body through respiration (breathing)! Help lose and or maintain body fat percentages by incorporating non-exercise physical activity every day like parking in the furthest spot at the store or at work, taking the stairs, or just playing with your kids and grandkids more often!

Deflating fat cells CAN be done! Two quick hitters to get started are to exercise at least 5 hours per week and get 7-9 hours of sleep per night. You might be one of those who think you only need 5 or 6 hours, and while that may be true for you to live and generally function, burning fat is hard work. Rest is key!

Ellipse Fitness Members – Must Read!

Welcome to the Blog Help Desk!

It’s come to our attention that many of our members don’t fully understand how to best utilize the blog AND some of our members didn’t even realize it existed! So if you are new to the Ellipse Fitness Blog – Welcome!

FORMAT

Every day at Ellipse Fitness we strive to be the best part of your day – EVERY DAY! Part of that dedication includes keeping you up to date with the latest health and fitness information, nutrition information, and more!

Each time you come to a session here with us we aim to leave you with at least one tidbit of useful information to help you reach your goals, but alas! Most people cannot come every day so you all inevitably miss something along the way, but that’s where the Blog comes in! Catch up on anything you missed, find links to information or recipes we’ve discussed, and learn more about the topics we’ve covered!

HOW TO USE THIS TOOL

The Blog is just that – a tool to help make your path a little bit easier towards a happier, healthier life!

• Search – To the right of this article you should see a box that says “To search type and hit enter”. The blog is searchable by keywords to make it easier for you to reference things you want to read again or look for information on a subject of interest!

• Categories – Below search you’ll see a drop down selection box that says “Select a Category”. Here you can easily filter posts only pertaining to the category you’re interested in! Try selecting “Workouts” and bookmark a few for days you can’t make it to the gym or are out of town.

• Comments – At the end of each entry is a comment box – use this! Ask questions or relate experiences and get engaged in the conversation. This is about your health after all!

• More! – Also on the right side of the browser you’ll see some of our most popular blog posts, and our most recent tweets!

LET'S GET STARTED!

Summer is practically here, so to point you in the right direction – here are some of our best blog posts to help you jump into this Summer the right way!

Training outdoors this summer, at home, or at Ellipse learn why HIIT training is top of the pyramid!

Check out these Summer grilling recipes. Your health AND your tastebuds will thank you!

Running this summer? According to Runner’s World up to 66% of runners suffer an injury every year!

Keep your nutrition in check when it comes to sports drinks. Read on for some of the biggest junk foods disguised as health food!

Keep those lips in shape this Summer with this DIY Mock Burt’s Bees chapstick and other EASY skin/body care recipes!

Keep those gardening hands clean this season and save some cash with castile soap DIY foaming hand wash and more easy recipes!

Don’t Overlook These Spring Cleaning Musts!

Spring is here and it’s a great time for freshening up your space so that you can keep your mind focused on the things that matter most to you!

The weather is beautiful and our energy is high and light, so let’s tie up some important loose ends and get on with our lives!

Dust-Caked Ceiling Fans!

Most would probably agree that cleaning ceiling fans is one of those tasks that gets dropped to the bottom of the priority list. Especially during the winter months when they are never turned on they gather an unbelievable amount of dust – which by the way is a major irritant especially for those of you with seasonal allergies flaring up! HGTV suggests “Clean the blades of a ceiling fan by covering them with a coat of furniture polish. Wipe off the excess and lightly buff.”

The Infamous Microwave Mess!

Whether you’re using the microwave multiple times a day or once in a great while, grime and grease can easily build up leading to a less than sanitary environment – to say the least! Households with children especially may be all too familiar with the multicolored spatter all over the inside of the microwave oven.

Find a microwave safe dish and create a 50/50 solution of vinegar/water and heat for 10 minutes or so depending on the size of your microwave, until the solution steams. This will loosen the grime and allow a quick wipe down to return to a like new feel.

Dark Corners – Behind the Refrigerator!

When was the last time you vacuumed and cleaned the back coils of your refrigerator? A build up of dust on your refrigerator coils can cause it to overheat, work less efficiently and live a shorter life! Carefully pull your fridge out of it’s space and use a vacuum handle attachment to remove built up dust and clean under the fridge.

Chop, Chop on the Cutting Boards!

Remove stains and smells from cutting boards by running a cut lemon over the top. For a deeper scrubbing action, first sprinkle the board with salt or baking soda and then rub the lemon over it.

Freshen Up Your Fitness Gear!

Freshen up your boxing gloves and tennis shoes by sprinkling baking soda in them between uses. Just shake out the powder when ready to use – such a simple, cost-effective and completely non-harmful method of reducing odor-causing moisture buildup. Consider having a “shaker” bottle (think like for powdered sugar) of baking soda available for quick use.

Cluttered Space, Cluttered Mind

Nothing clears the mind (and allows focus for more important things) than a decluttered and organized space. Struggle to declutter? Choose just one space per day, no matter how small, to go through and tidy up. Chipping away at a task is much better than never starting! Find some local buy/sell Facebook groups to sell your higher ticket treasures or donate to a local non-profit. Have you used or needed it in the last 2 years? If the answer is no, then give it the boot.

6 Classic Favorites with a Healthy Twist!

Happy Mother’s Day!

This week we honor Moms of today and generations past! Many popular recipes from generations before were often comfort food type meals and laden with heavy creams, cheeses, and sauces. We’ll be looking at recipe makeovers for some of the most common recipes “Mom always used to make!”. What was a recipe YOUR mom always made that you would like to see a makeover for? Comment below and maybe we’ll come up with something for you!

#1 - Meatloaf

An undeniable classic! What dish better captures the essence of American households of generations past than the meatloaf? Turkey, fresh herbs and marinara sauce meld together perfectly for this delicious Ellipse Fitness recipe.

Italian Meatloaf by Ellipse Fitness

#2 - Mac 'n' Cheese

A classic comfort food that many of us grew up with and may still eat! That cheesy sauce and mass of white noodles can quickly fill a good portion of a day’s worth of calories, carbs, and fat! Instead, try this healthy alternative loaded with spaghetti squash, cheese, and spinach…but don’t worry! It still has some cheese, milk, and the base feel of Mac and Cheese.
(PS Have you ever tried Nutritional Yeast? Get that flavor of cheese with FAR less calories! Try it out and leave your comments on the blog!)

Baked Spaghetti Squash and Cheese

#3 - Spaghetti and Meatballs

Now, THAT’s Amore! One of the challenging parts of this meal is often the lack of vegetables – not to mention many serve it with butter laden garlic bread. Carbs on top of heavy carbs! Lighten up with chickpea or lentil-based noodles, toss in a few handfuls of spinach (it cooks down such that you hardly know it’s there), mushrooms, and other finely chopped vegetables, and loads of FRESH herbs to add some micronutrients to your dish, as well as great flavor!

Consider skipping that garlic bread or replace with a Wasa Light Rye Cracker. Check out the blog post from last week for zucchini noodles and meatballs for a fresh take and a major health boost!

#4 - Tuna Casserole

According to Wikipedia “Casseroles became a popular household dish in the 1950s mainly because the ingredients were cheap and easy to find at the store. Tuna casserole is a common dish in some parts of the United States, prepared using only nonperishable (AKA never expires!) pantry ingredients: egg noodles, chopped onion, shredded cheddar cheese, frozen green peas, canned and drained tuna, condensed cream of mushroom or cream of celery soup, sliced mushrooms and crushed potato chips.

Try giving that ol’ casserole an updated healthier flare with this SIMPLE and FAST Ellipse tuna white bean salad: tuna, white beans, sweet peppers, and onion served over lettuce. Have more time? Jazz it up with a little olive oil and fresh herbs!

Tuna White Bean Salad by Ellipse Fitness

#5 - Twice Baked Potatoes

Twice baked potatoes typically contain loads of butter, cheese, and sour cream which can quickly crush any attempt at balancing your meals. Instead, try an updated version by pureeing cottage cheese and egg yolk in a food processor. Add scooped out potato flesh, scallions, dill, salt and pepper; pulse until just blended. Mound filling into potato skins and place in a baking dish. Bake at 400 until heated through, 20 to 30 minutes. You will not be disappointed!

Twice Baked Potatos by Ellipse Fitness

#6 - Shepherd's Pie

Historically created to use up leftover meats (doesn’t that sound delicious?? haha), Shepherd’s Pie has a lot of varieties but can often be loaded with butter (like an entire stick!) and less healthy meat options. Try lightening it up and adding some additional nutrients to your next pie with this version containing zucchini, red potatoes, and ground turkey!

Shepherd’s Pie by Ellipse Fitness

4 Lean, Healthy Meals in 5 Minutes!

Need some quick and easy weekday meals? Weekend prep doesn’t have to be some arduous marathon requiring hours of time and every pot and pan in your kitchen! This week we’ve got 4 quick and easy recipes that you can crank out in a flash and feel happy about your meals without agonizing labor!

This week start by buying 4 pounds of Ground Turkey. Brown 3 pounds, cool and separate into 1 pound containers to freeze. With your fourth make these Veggie Loaded Meatballs!

Delicious meatballs packed with broccoli, carrots, baby spinach, green onions, and garlic! Just swap out the beef for to keep things simpler this week!

First? Go Shopping!

Here’s your grocery list for all 4 recipes!

• 4 Pounds Ground Turkey
• Rice (cook ahead if possible!)
• 1 Bag Favorite Frozen Veggies
• Zoodles (Zucchini Noodles, found at most grocery stores in the produce section)
• 1 pound Carrots
• 2 pounds Broccoli
• 2 heads garlic
• 1 small ginger root
• 1 small bag of Baby Spinach
• 1 bunch Green Onion
• 2 Avocados
• Flax Meal (only need 2 TBSP)
• 1 can Tomatoes
• 1 can Black Beans
• 1 pack Taco Seasoning
• 1 pack Ranch Seasoning
• Soy Sauce
• Chili Paste
• Plain Greek Yogurt

Optional Extras:

• 1 can low sodium Cream of Chicken Soup
• Feta Cheese
• Fresh Parsley or Basil
• Hot Sauce

(Creamy?) Turkey and Veggies

Ground Turkey + 1 Bag Frozen Vegetables + Dry Ranch Seasoning
(or substitute YOUR favorite seasoning combo)

Thaw one of your pounds of turkey, toss in a pan with a bag of your favorite frozen vegetables, and your seasoning!

Need a more “comforting” taste? Add up to a can of a low sodium cream of chicken soup and maybe serve over rice or quinoa!

Zoodles + Meatballs

Save time by buying a container of zoodles (zucchini noodles) since they are now quite common in most produce departments. Rewarm your meatballs in the oven or toaster oven while sautéing zoodles with olive and seasonings.

Get an added veggie boost by tossing in a handful or two of spinach. Serve as is or get creative with some tossed feta cheese or fresh parsley and/or basil!

Speedy Stir Fry

Ground Turkey + Onion + Broccoli + Carrots + Chili Paste

Combine some garlic, soy sauce, and ginger with ground turkey and set aside.
Stir Fry onions, broccoli, and carrots in vegetable oil.
Remove from the pan to a bowl.
Reheat turkey and sauce, recombine with veggies, and add chili paste.

Speed up this recipe even more by buying a bag of pre cut broccoli from your produce department or a “stir fry raw mix”. Rice could be pulled from the freezer and microwaved.

Full recipe here!

Rapido Burrito Bowl

Ground Turkey + Tomatoes + Black Beans + Avocado

Heat turkey and add taco seasoning. In a bowl combine rice, taco turkey, tomatoes, black beans, diced avocado and a sauce made of plain Greek yogurt and hot sauce.

Full recipe here!