cheese

Say Cheese! I bet you didn’t know…

Many will immediately have warm comfort food feelings. Cheese is said to have been around for around 8,000 years. Cheese is even mentioned in the bible and is thought to likely have started with sheep and goats. A cheese’s nutritional content is largely determined by the animal it came from and what foods it ate. This week we talk all things cheese! Is it good? Is it bad? Is it healthy? What do you think?

Good or Bad?

If you’re not lactose intolerant, cheese can be a good source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. On the flip side, cheese is typically high in saturated fat and calories, so eating too much can pose health problems in addition to weight gain.

TIP: to “have your cheese and eat it too”, opt for using higher flavor cheeses (Havarti, aged white cheddar, etc) as more of a garnish or topping vs a main component in a dish.

Is All Cheese Made Equal?

Some of the healthiest cheeses include feta, blue cheese, ricotta, cottage cheese and mozzarella.

TIP: Try a new healthier dessert (it sounds weird, but we promise, it’s great!)!
– ½ Cup fat free ricotta
– 1 TBSP unsweetened cocoa powder
– sweetener of choice (stevia, honey, maple syrup, etc)
– add nuts, fruit, etc to add other flavors and textures

Lactose Intolerant?

Whether cheese is deemed a “good” or “bad” food, not everyone can tolerate milk products, more specifically lactose, equally. Lactose intolerance includes symptoms of abdominal cramping, bloating, and/or diarrhea after consuming lactose.

Cheeses lower in lactose are: aged cheddar, parmesan, and swiss cheeses. Higher lactose cheeses include: cheese spreads, soft cheeses like Brie, cottage cheese, and mozzarella.

Did You Know?

90% of Wisconsin milk is made into cheese! Cheddar cheese was first manufactured in England and is hands down the most widely purchased and eaten cheese in the entire world!

Wisconsin is known as the dairy state for good reason. Over 25%, and over 600 varieties, of the country’s cheese comes from Wisconsin!

TIP: Grating a softer cheese? Try sticking the cheese in the freezer for 20 minutes before grating to keep the mess at bay.

Get even more cheesy info here!

Stuffed Peppers

  Are you in a funk with your meals?  Do you feel like you eat the same thing over and over?  Why not give this new recipe a try!  Lots of veggies to fill you up, whole grain rice to give you energy, and extra lean protein to build strong muscles!  Sounds like a perfect combination to lead you closer to your fitness goals!  Remember – abs are not made in the gym…..they are made in your kitchen!  WHAT you eat is as important as how much!  If you are looking for a customized meal plan to suit your lifestyle, fitness routine, and goals – talk with you Ellipse Fitness Coach about our Weight Loss Program that does just this!

 Stuffed Peppers
4       Medium Green or Red Peppers
8       Oz. Cooked Ground Turkey
2       Cups Cooked Brown Rice
¼       Cup Chopped Onion
1 ½   Tsp. Salt
1/8   Tsp. Pepper
15     Oz. can Tomato Sauce
4       Oz. Reduced-Fat Shredded Cheddar Cheese

Directions:  Wash peppers and cut in half lengthwise, remove seeds.  Mix turkey, rice, onion, salt, pepper, & ½ cup of the tomato sauce together; spoon into green peppers halves.  Arrange in shallow baking dish and pour remaining tomato sauce over top of peppers.  Cover and bake at 350 degrees for 45 minutes.  Remove cover, sprinkle cheese over each pepper and bake 15 minutes more.
Serves:  4

Exchanges:  2 Carbs, 3 Extra Lean Protein, 1 Fat

Ellipse Tip:  Add some spicy chilies to this recipe to boost your metabolism! Spicy chilies increase your burn thanks to an antioxidant called capsaicin.

Breakfast Bagel Sandwich by Ellipse

Hi Everyone,

This is an excellent recipe for those mornings “on the go”!  Simply whip up this sandwich, fold it into a napkin, and eat it in the car on the ride to your destination.  Not only will you enjoy a healthy breakfast, your kids will likely enjoy them as well!

Breakfast Bagel Sandwich

1   Thomas Bagel Thin

3/4 Cup Egg Beaters

2-3 Slices Thin Ham Lunch Meat

1   Slice Kraft Fat-free Cheese Single

Directions:  Spray a small pan with cooking spray.  Pour Egg Beaters into pan and cook over medium heat.  Keep eggs flat and flip over when cooked on one side.  When eggs are thouroughly cooked, top with sliced ham and piece of cheese, and cover pan to help melt the cheese.  Meanwhile toast your bagel thin and top with egg mixture when bagel is toated.

Serves:  1

Total Calories: 255   Carb=28g Prot=30g Fat=3.9g

Ellipse Tip:  If you prefer egg whites, you can substitute 5 egg whites for the Egg Beaters.  You may want to top this recipe with a touch of salt and pepper as well!