Thanksgiving Traditional Clean Side Dishes

Thanksgiving Side Dishes found on Clean Cuisine I am a sucker for tradition, but when you are trying to get healthy or teach your children a new tradition- these are some great recipes!

Pomegranate-Rutabaga Low-Fat Gravy Recipe

  • 1 cup defatted turkey broth (see below)
  • 1 1/2 cups chopped organic un-waxed rutabaga, peeled, cut into 1/2 inch cubes
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons white whole wheat flour
  • 2 tablespoons all-natural orange marmalade
  • 1/2 cup plus 1 tablespoon pomegranate juice (not from concentrate)
  • 1/4 cup dry white wine
  • Unrefined sea salt, to taste
  • White pepper, to taste
  1. Pour all of the drippings (turkey juices plus fat) from the bottom of the pan into a gravy separator or measuring cup. Spoon off the fat and discard it, reserving 1 cup turkey broth. Set aside.
  2. Cook rutabagas in a large pot of boiling salted water until tender, about 15 minutes. Drain rutabagas and transfer to a food processor or blender; process until chopped but still chunky. Set aside.
  3. Add olive oil and flour to a medium-sized saucepan; heat over medium-high heat, whisking constantly, for 2 minutes. Stir in the rutabaga puree.
  4. Add turkey broth to the rutabaga mixture. Stir in the marmalade, pomegranate juice and wine. Simmer the sauce for 25 minutes. Season with salt and white pepper to taste. Use a handheld stick blender to process into a smooth gravy. Serve warm.

 

Green Bean Casserole with Pumpkin Seed Crumble

Serves: 6 

  • 1/3 cup cashews plus 3/4 cup water
  • Unrefined sea salt (for boiling water), plus more for seasoning
  • 1 1/2 pounds organic green beans, ends snapped and broken into bite-sized pieces
  • 7 ounces shitake and oyster mushroom mix, cut into bite sized pieces
  • 5 ounces baby portabella mushrooms, brushed clean and stems discarded
  • 2 tablespoons plus 2 teaspoons extra virgin olive oil, divided
  • 1 tablespoon minced garlic
  • White pepper, to taste
  • 2 tablespoons white whole wheat flour (such as King Arthur brand)
  • 1/2 cup raw pumpkin seeds, plus more for garnish
  • 1/4 cup whole wheat panko crumbs
  1. Place the cashews and water in a mini food processor or high speed blender (such asVitamix) and process until smooth and creamy. Set cashew cream aside.
  2. Preheat oven to 425 degrees. Lightly oil a 9 x 13-inch glass baking dish. Set aside.
  3. Prepare an ice bath by filling a large bowl with cold ice water and ice. Set aside.
  4. Fill a large pot with water and add 1 tablespoon of salt; bring water to a boil. Add green beans to boiling water and cook for 5 to 6 minutes, or until fork-tender. Drain the beans in a colander and immediately plunge them into an ice bath. Drain the beans again in a colander. Dry the beans with a kitchen towel or paper towels (don’t skip this part!). Set aside.
  5. Break the mushroom tops into pieces using your hands.
  6. In a large skillet over medium heat, heat 1 tablespoon oil; add the garlic and sauté for 1 minute. Add the mushrooms and sauté until soft, about 5 minutes. Season with salt and white pepper to taste. Remove skillet from heat. Add the cooked green beans into the skillet with the mushrooms and gently toss. Transfer the green bean-mushroom mixture to the prepared baking dish. Season green beans with salt to taste.
  7. To the same skillet used to cook the mushrooms, add 1 tablespoon oil and 2 tablespoons flour; heat over low heat and whisk constantly for 1 minute. Add the cashew cream very, very slowly and continue whisking until all of the cream is used and the mixture is creamy and smooth, about 2 minutes. Season with salt and white pepper to taste. Add this roux to the green bean-mushroom mixture and gently toss to coat.
  8. Add the pumpkin seeds, panko crumbs, and remaining 2 teaspoons extra virgin olive oil to a food processor; process by pulsing about 10 quick times. Season with salt and pulse again. Top green bean-mushroom mixture with the pulsed pumpkin seed mixture. Bake, uncovered, for 10 minutes. Garnish with whole pumpkin seeds before serving.

Quinoa Stuffing

Ingredients:

  • 1 cup quinoa
  • 2 1/2 cups vegetable broth
  • 2 bay leaves
  • 1 yellow onion, diced
  • 1 rib celery, chopped
  • 2 cloves garlic, minced
  • 1/2 cup seitan, chopped small (optional)
  • 1/2 cup sliced mushrooms
  • 2 tbsp butter or vegan margarine
  • 1 tsp thyme
  • 1/2 tsp sage
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 6 slices dried or lightly toasted bread, cubed
  • 1/2 cup chopped walnuts or pecans
  • 1 1/2 – 2 cups vegetable broth

Preparation:

In a medium saucepan, simmer quinoa in 2 1/4 cups vegetable broth and bay leaves until done, about 15 minutes. Remove bay leaves.Pre-heat oven to 375 degrees.

In a large skillet, sautee onions, celery seitan and garlic in butter or vegan margarine until almost soft. Add mushrooms and heat a few more minutes, until onions are clear and mushrooms are soft.

Add thyme, sage, salt and pepper, stirring quickly just to lightly coat and toast the spices.

Reduce heat to low and add cubed bread and nuts, stirring to combine well. Add vegetable broth until bread is well moistened.

Add quinoa and gently toss to combine well.

Transfer to a casserole or baking dish, and bake at 375 degrees for 30-35 minutes.

 

I hope you enjoy these recipes I have shared with you! I will be sure to let you know how I enjoy them =) Thanksgiving is about giving thanks so be sure to enjoy your thankfulness as well!

Clean Thanksgiving TURKEY

 With Thanksgiving only 2 weeks away, I want to share some of the ways to find and flavor your turkey by keeping it CLEAN and absolutely DELICIOUS!

Let’s Talk TURKEY

In case you are wondering, the best tasting, best quality and healthiest turkey to choose will be a free-range, kosher, heritage turkey. The koshering process, which involves soaking the meat in brine and then rubbing it with coarse salt (hence, “kosher salt”), accounts for what many consider the superior flavor, texture, and juiciness of kosher turkey. In addition to kosher you also want to look for a heritage turkey; heritage turkeys are raised the old fashioned way—with plenty of grass and sunshine—and are prized for their rich flavor and succulent meat. Yes, they are a bit pricey, but I personally like to go for quality over quantity. I’d rather choose a smaller top quality fabulous tasting bird rather than a cheap big bird that tastes less than superior. But, that’s just me. If you want to read more about turkeys, here is a great Article from Whole Foods.

 

My Personal Favorite is SIMPLE: Preheat oven to 375°F. After removing the insides (neck, guts/giblets), Rub the inside and out of the turkey with EVOO, Extra Virgin Olive Oil orAny Oil you Use, A sprinkle of salt and pepper on the outside and a tsp of each rubbed on the inside! Basting occasionally and tenting with foil if it gets too dark, 1 to 1 1/2 hours.

 

Ginger Glaze Turkey with Roasted Fruit

Ingredients: 
  • 1 (12- to 16-pound) turkey, neck and giblets removed
  • 8 Tbsp of EVOO (olive or coconut oil), divided
  • 1 teaspoon salt, divided
  • 1/4 cup lemon juice, divided
  • 1 tablespoon grated ginger
  • 1/4 cup brown sugar
  • 2 pears, cored and cut into 1/2-inch thick slices
  • 2 apples, cored and cut into 1/2-inch thick slices
  • 1 small yellow onion, thinly sliced (optional)
  • 8 dried figs, halved lengthwise
  • 1 teaspoon chopped fresh or dried thyme
  • 1/2 teaspoon black pepper
Method:

Preheat oven to 375°F. Rinse turkey well and pat dry. Transfer turkey to a rack set inside a large roasting pan and brush all over with 4 tablespoons of the oil. Sprinkle all over with 1/2 teaspoon of the salt and roast, basting occasionally and tenting with foil if it gets too dark, 1 to 1 1/2 hours.

Meanwhile, make the glaze by whisking together 2 tablespoons of the lemon juice, 1 tablespoon of the remaining oil, ginger and sugar until well combined. Brush entire turkey with glaze and continue to roast, uncovered, until a thermometer inserted in the thickest part of the leg reads 165°F, about 30 minutes longer. Remove turkey from the oven and set aside to let rest for 15 minutes before carving.

Just after glazing the turkey, prepare the roasted fruit. Combine pears, apples, onions and figs in a medium bowl and toss with remaining 3 tablespoons oil, 2 tablespoons lemon juice, 1/2 teaspoon salt, thyme and pepper. Transfer fruit mixture to a greased 9- x 13-inch baking dish and roast, tossing gently halfway through, until softened and golden brown, about 30 minutes; transfer fruit to a serving dish. Drizzle turkey with pan drippings and serve with fruit on the side.

Rosemary Roasted Turkey

How to Prep and Roast Turkey

Ingredients: Original recipe makes 1 (12 pound) turkey

  • 2 tablespoons chopped fresh rosemary
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon Italian seasoning
  • 1 teaspoon ground black pepper
  • salt to taste
  • 1 (12 pound) whole turkey

Directions

  1. Preheat oven to 325 degrees F (165 degrees C).
  2. In a small bowl, mix the olive oil, garlic, rosemary, basil, Italian seasoning, black pepper and salt. Set aside.
  3. Wash the turkey inside and out; pat dry. Remove any large fat deposits. Loosen the skin from the breast. This is done by slowly working your fingers between the breast and the skin. Work it loose to the end of the drumstick, being careful not to tear the skin.
  4. Using your hand, spread a generous amount of the rosemary mixture under the breast skin and down the thigh and leg. Rub the remainder of the rosemary mixture over the outside of the breast. Use toothpicks to seal skin over any exposed breast meat.
  5. Place the turkey on a rack in a roasting pan. Add about 1/4 inch of water to the bottom of the pan. Roast in the preheated oven 3 to 4 hours, or until the internal temperature of the bird reaches 180 degrees F (80 degrees C).

How important is that Dessert? Important enough to add those extra pounds???

Desserts….Ah, Wonderful, glorious dessert!

 

Remember your GOAL: you want to drop the pounds and tone as fast as possible right? SLOWLY STEP AWAY from the dessert Tray! S T E P A W A Y from the C A K E (Did it work?)

-If you MUST have dessert, on your birthday or at a social gathering, be smart- a up of fruit is the BEST way to satisfy the sweet tooth… if you need to give in to temptation, then take 1/3 of what you normally would!

*** People may comment on how small you piece of dessert is… just let them know you have goals to reach and when you reach it you will be walking around feeling great and confident- your health and clothes will be fitting PERFECTLY!… Next they will be asking YOU for tips and advice =)

 

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Habits of HOW and WHAT we eat….

Evolution and Diet: We haven’t changed that much…

The human body has changed very little in the past 100,000 years. Genetically, we have not changed in millions of years, BUT our dietary habits have! The ability to choose what and when we eat has changed dramatically! Today we are in a drive thru thinking about “super sizing” a meal and tomorrow we will dramatically cut our calories and go on a “diet” The body senses the reduction and fires a message to the metabolism and says, “We are going to be starved so we need to store everything and cannot put off energy- we have to store it!” (Your body holds the fat to burn at a later date) This is called “STARVATION MODE”

 

To effectively have a healthy weight loss of stored fat, and to have a long term effect, you want to avoid sending the body a message to “reset” your metabolism to conserve fuel. Creating a calorie deficit is KEY, but remember to never go under 1,200 calories a day… keep the balance smooth. If you are not eating enough and not losing- add a few hundred calories and you may see the fat burning! Never stop the habit of portion control and regular exercise- you will be lean and forget the battle with the bulge =)

 

Clean Tomato Soup

So my mom made pepper stew a few weeks ago and I wanted to make it but a Clean version, so I decided to start with making Tomato Soup! So I found the recipe on SparkPeople and it seemed simple and nutritious!

Number of Servings: 8

 

Ingredients

        2 Tbsp best-quality olive oil
      • 1 large sweet cooking onion, peeled and coarsely chopped
      • 4 ribs celery, trimmed, tough strings removed, coarsely shopped
      • 2 sweet carrots, peeled, coarsely chopped
      • 3-4 cloves garlic, peeled
      • 1 medium sweet potato, peeled, coarsely chopped
      • 2 cups chopped Roma fresh Roma tomatoes or one 28 oz can plum tomatoes
      • 4 cups low-sodium chicken or vegetable stock or water.
      • 1 tbsp crumbled dried basil
      • 1Tbsp crumbled dried oregano
      • 1 tsp sea salt
      • Freshly ground black pepper
      • Pinch good-quality

curry

       powder (optional- i did not use)
    • 2 low-sodium chicken or vegetable natural couillon cubes (I also omitted

 

Directions

Yield 8 servings
1. In heavy stockpot or Dutchoven, heat olive oil over medium-high. Add all chopped vegetables and saute until soft and onion is translucent.
2. Reduce heat to medium and add tomatoes, stock or water, basil, oregano, sea salt, black pepper, curry powder and bouillon cubes, Bring to boil and reduce heat to low. Simmer for 30 minutes, stirring occasionally.
3. Using hand blender, puree soup to uniform consistency.
4. Remove from heat and serve. Garnish with a dollop of low-fat yogurt or yougurt cheese. (optional)

Number of Servings: 8

Clean Tomato Soup

When finished I took 1/2 and froze it, the other 1/2 I added Peppers to! Since I am trying to stay away from meat this week, i then took 1/2 of the peppers and added chicken for my husband for a complete meal for work! I will eat mine with beans (almost like a chili)
***My husband said it was spicy- so maybe omit the black pepper!

Clean Eating Salad: Perfect for Holiday Parties

Edemame, Tomato, and Feta Salad with Fresh Basil

I was looking for a Clean Appetizer for my Son’s Birthday Party and My Friend Melanie Mitro said Try the Edemame Salad… DID IT AND YUMMY!!! It was so good and everyone loved it!!! I would add more garlic or red wine for taste, or LESS olive oil =)

 

This salad was bursting with flavor and it was gorgeous!!!

Ingredients:

  • 3 tbsp olive oil

  • 2 tbsp red wine vinegar, or to taste

  • 1 tbsp water

  • 1 clove of garlic, minced

  • 3/4 tsp table salt

  • 1/4 tsp black pepper

  • 1 pound edamame (shelled) cooked

  • 10 medium plum tomatoes seeded and chopped

  • 1/2 cup basil, fresh, cut into ribbons

  • 1 small uncooked red onion finely sliced

  • 1/2 cup crumbled feta cheese

Instructions:
To make dressing, in a small bowl, combine oil, vinegar, water, garlic, salt and pepper, set aside.
In a large serving bowl, combine edamame, tomatoes, basil and onion; toss with dressing and sprinkle with cheese.  Yields about 1 cup per serving.

 

Also Try this for DESSERT!!!!!

 What a great way to spend the weekend with WONDERFUL Clean Recipes =) Feel Free to contact me with any questions! Don’t have Shakeology, ORDER HERE!

 

Eat Small Meals, Often to stay Lean

Consistent: 5-6x a day eating schedule

To succeed it is VERY important to have a consistent schedule! Consistency will actually give you a profound sense of control over the world… It will also assure you two things :

  • 1. You won’t get OVER-HUNGRY, and thus overeat at the next meal
  • 2. You will encourage an increase in your metabolism (BURNING THE FAT!!!)

 

Schedule:

Breakfast: (within an hour of waking) 7am

Snack* (SMALL) -2-3 hours after breakfast 9-10a

Lunch: 12-1p (2-3 hours after snack)

Snack* (SMALL- fruit, meal replacement bar, almonds) 3-4p

Dinner: finished at least 3 hours BEFORE bed 7-8p

Snack* (if schedule is different and you are hungry and it is 3 hours before bed, or try herbal tea)

***MOST IMPORTANT aspect of this schedule is that YOU DO EAT BREAKFAST and STOP EATING 3 hours BEFORE BED! You may be hungry before bed, but your body will be burning fat for that 8 hours =) this is considered “fasting mode”- meaning you are not at the midst of digesting a meal- your body will access stored fat for energy!

 

 

Do you want to know more about eating clean and healthy?!?! Want to know what Shakeology is? Email me today!

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Healthy Chicken Stir Fry

Chicken Stir Fry

1 1/2 pounds of Chicken Breast Cut to bite size pieces

Fresh Vegetables (or frozen): I used Broccoli, zucchini, edemame, Green beans, peppers, and Onion

1tbsp of Garlic and Onion Powder and Low Sodium Lit Soy Sauce to taste

Directions:

  1.  Put Chicken in skillet with 1 tsp of Extra Virgin Olive Oil, and Garlic and Onion Powder, on Medium-High until cooked
  2. Add Vegetables and Soy sauce, place lid over, reduce heat to low-medium and cook until vegetables are cooked!
  3. Serve and Enjoy!

Baked Kale Chip: The Potato Chip Alternative

So my family loves Potato Chips and that has been a “snack” I do not keep in my house! So a friend of mine has been talking about Kale Chips for a month now… so when I was at the Market- I picked up some Kale!!! Yesterday I was in the fridge and I wanted something salty… Pulled out my Kale and Turned on the oven!

Directions: Set oven @ 350, Grab a bunch of Kale, Cut stem off, Break/Cut Kale into bit size pieces, Wash and Dry in salad spinner. Place kale on baking sheet- drizzle Extra Virgin Olive Oil, and Sea Salt (or whatever seasoning you would like) *** I also added some garlic powder and Parm Cheese (made it too salty for me) Bake for 10-12 minutes and take out (want to cook until slightly brown but not burnt)

They were delicious!!! My daughter had me make more!!!

I hope you can substitute your favorite potato chip for a healthy Kale Chip!!

Clean Biscuits and Chicken Pot Pie

Individual Chicken Pot Pies with Biscuits

Ingredients:

Filling:

– Olive Oil cooking spray

– 1lb chicken breasts skinned – diced

– 1 large yellow onion

– 2 large carrots, peeled and diced

– 1 cup frozen peas

– 2 cups low sodium chicken broth

– 4 tsp fresh thyme – minced

– 2T whole wheat flour

– Fresh ground pepper

Biscuits:

– ¾ cup skim milk

– 2 ¼ tsp apple cider vinegar

– 2 cups plus 2 tsp whole wheat flour

– 1T baking powder

– 1 tsp soda

– ¼ tsp sea salt (optional)

– 1T safflower or olive oil

Instructions:

1. Preheat the oven to 450 F

2. Prepare filling: heat a large cast iron or ovenproof nonstick pan over medium-high hear for one minute. Mist with cooking spray. Sauté chicken until no longer pink, about 3 minutes.

3. Add onion and carrots. Sauté until onion is slightly browned, about 5 minutes. Add peas and sauté for 1 minute or until thawed.

4. Stir in broth and thyme and cook until broth is warmed, about 2 minutes. Stir in 2T of flour and reduce heat to medium. Stir constantly until broth is thickened, about 2 minutes. Season with pepper and turn off heat, but do not remove pan from element.

5. Begin preparing biscuits: Pour milk in a cup, then add vinegar to milk. Let stand for two minutes.

6. In a large mixing bowl, 2 cups of whole wheat flour, baking powder, baking soda, and salt (optional). Stir in milk-vinegar mixture, a quarter cup at a time. Add oil and then add remaining 2T flour. (The dough will be slightly sticky. If it’s too sticky, add another T or 2 of flour.)

7. Using your hands, four 12 small biscuits about 2 inches in diameter. (You can dust your hands with a little bit of flour to make this easier.) Ladle chicken-veggie mixture into 4 large ramekins, individual casserole dishes or soup tureens, about three-quarters of a cup per serving. Place 3 biscuits on top of each ramekin and place all ramekins onto a cookie sheet or baking pan lined with aluminum foil. (The biscuits will bake on top of the chicken-veggie mixture.) Place pan on rack in middle of oven. Bake for 10 minutes or until chicken-veggie mixture is bubbling and biscuits are slightly browned on top.

 

Enjoy!

I got this recipe from a Coach of mine, Emily who found it in the Clean Eating Recipe Book.

 

 

*The biscuits were really good!! I will make these again with chili!- Emily

What are you eating? Do you know what is in your food?

Pay Attention to EVERYTHING you eat: Fresh Veggies, Lean Meats, and foods lower in fat and higher in fiber are the basis of nutrition

-What you eat is a DIRECT effect on everything from how your body works to your mood to the amount your body burns and stores. 

– WRITE EVERYTHING DOWN (or use myfitnesspal to have a journal of your food intake)

– Balancing the types of food you eat are important! Make sure you get enough protein!

– Try to sticking with Michi’s Ladder as a guide- The closer you are to the TOP, they BETTER results you will get =)  It is a DIRECT relationship and CANNOT be overemphasized! (http://www.teambeachbody.com/eat-smart/michis-ladder)

-No Matter how much you exersice, if you are not watching what you eat than that layer of padding over your belly and thighs-WILL GO NOWHERE!

– Give yourself 3 weeks of eating at the top tier of Michi’s Ladder and your results will STARTLE you =) YOU GOT THIS!!!


 

Portions and The Right Foods: Every Meal should be conservative in portion sizes and have fairly even ratios :Protein 30%, Carbs 40%, and Fat 30%

–       Use Fresh Veggies and fruits to replace processed foods and you will lose weight!

–       Skinless white meat in BETTER than red meat

–       Egg Whites have LESS fat than whole eggs

–       When looking at a plate full of fat or carbs (pizza or pasta) eat half f your normal serving. Do not overeat!

–       Choose Low- density, high-fiber foods when possible.

 

Shakeology is ONE meal where you KNOW your body is getting the right FUEL!!!

 

 

 

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I Scream, You Scream, We all Scream for ICE CREAM!!!

Ice Cream has been something I have LOVED for years!!! This will always be something we love wether it is a fruity flavor, chocolatey flavor, or a mixture! Research has shown that we Americans… LOVE ICE CREAM

  • About 1.53 billion gallons of ice cream and related frozen desserts were produced in the U.S. in 2011. Source: USDA, National Agriculture Statistics Service
  • The U.S. ice cream industry generated total revenues of $10 billion in 2010, with take-home ice cream sales representing the largest section of the market, generating revenues of $6.8 billion or 67.7 percent of the market’s overall value. Source: MarketLine, an Informa business.
  • The majority of U.S. ice cream and frozen dessert manufacturers have been in business for more than 50 years and many are still family-owned businesses. Source: IDFA ice cream company survey, 2012
Well because there is so much sugar and dairy in Ice Cream I have been looking for HEALTHIER Versions so that I can enjoy a frozen treat =) Easy Recipes you can use with staple groceries in your house!

Banana Ice Cream (MY FAVORITE)

Take your ripe banana’s put them in the freezer until frozen, bring out and place into blender, add a little unsweetened Almond Milk (or skim milk- whichever you prefer) blend and enjoy! Super Simple and Delicious! 

Perfect Summer Time Treat: Pineapple Banana  

  • 1 Can of Pineapple Chunks (or fresh)
  • 1 Banana
  • 1 can of Coconut Milk
  • 1/2 tsp. of vanilla extract

Blend. Freeze. Enjoy!

***Make any of these recipes fun by adding them to popsicle holders and freeze!

YOUR FAVORITE: Take a cup of your favorite fruit, a cup of plain greek yogurt, a drizzle of pure honey, a cup of ice cubes. Blend on Liquify, Freeze, Enjoy!

*** If you enjoy chocolate, add chocolate protein powder or cocoa powder

*** Like Mint Chocolate chip- add a splash or 2 of mint extract

*** Vanilla Fans: use vanilla extract or vanilla protein powder

Shakeology Healthy Ice Cream Recipe:
Ingredients:

  • 4 ounces of Unsweetened Almond Milk**
  • 1/2 scoop Chocolate Shakeology
  • 1/2 scoop Vanilla Whey Protein Powder
  • 1/2 tbsp all natural Peanut Butter
  • 1/4 tsp pure vanilla extract
  • 1/8 tsp stevia in the raw
  • 7 Ice Cubes**

Instructions:
Add all ingredients to blender and blend!


2 cups of almond milk;
1 cup of ice;
1 whole banana
2 tbsp of PB;
2 scoops of Chocolate Shakeology.

 

Directions:
Blend on liquify so it freezes
with a creamy consistancy
instead of an icey one.
Stick it in the freezer for a few hours
before pulling it out to eat.
Thaw for a few before eating.
 Alternative: 
Mix everything except the Peanut Butter —
Then Swirl in the Peanut Butter just before Freezing

Shakeology® fudge pops

Ingredients:
2 egg whites(about 1/3 cup)
Spoonful of Greek Yogurt
1 scoop of chocolate Shakeology
handful of sliced strawberries and half a banana

Directions:
Blend all ingredients together. Pour into popsicle container or another small freezable container. Freeze and enjoy.

To add variety to this simple recipe, add different fruits.

Use Greenberry Shakeology with pineapples or mango. Have fun with it!

Clean Wedding Soup

Clean Eating Italian Wedding Soup found on Freeze your way Fit

Makes 14 servings, 1 cup each (I think…)
I was really craving Soup since the weather is getting colder and I decided why not try Wedding Soup- My children love regular wedding soup and so I wanted to see if they would love the clean version as well…. MY SON LOVE IT!!! He loved the meatballs- but my daughter had a hard time because she is use to Quinoa as a side dish so she thought we had “rice” in our soup, we will Try again!!!
My father enjoyed it and  said, ” This healthy cooking actually has some taste!”


The results: Only 143 Calories but it packs a whopping 12g of protein, 2g of dietary fiber, 118% of your daily value of Vitamin A and 51% of your daily value of Vitamin C. In one little bowl of soup…  and tastes delicious while being filling. Yay 🙂

Ingredients:
Soup –

  • 7 cups low sodium chicken broth
  • 3 cups water
  • 4 tsp minced garlic
  • ½ tsp pepper
  • 1 yellow onion, diced
  • 3 medium carrots, peeled and sliced into thin rounds
  • 2 stalks of celery, sliced
  • 1 cup uncooked quinoa
  • 5 cups of kale (or other greens)
  • 1 Tbsp dried fennel (Anthea did NOT like this addition and she felt it was a weird taste [not that it stopped her from inhaling two full bowls mind you] so the next time we made it we didn’t put it in. I thought the second batch was missing something and that the fennel really added a nice flavor so, when she’s not here, I always add it. I say, if you have fennel on hand, sniff it and if you think it would be a taste that you’d like, throw it in there. It kind of has a licorice flavor but it worked for me.)

Meatballs-

  • 1 lb ground turkey
  • 1/3 cup finely diced onion
  • 3 big sundried tomatoes, finely chopped
  • 1 tsp Italian seasoning
  • ¼ cup whole wheat bread crumbs (I use unfrosted miniwheats ground in the blender)
  • ½ cup parmesan cheese

ONE: Add a little drizzle of olive oil to a big pot and toss in the onion, garlic, carrots, celery, fennel (if you’re using it) and quinoa. Cook over medium high for about 5 minutes, stirring regularly, until the onions just start to soften and the quinoa is slightly toasted.

TWO: Add the broth, water, and pepper and bring to a gentle boil. While the soup mixture is heating up, begin cutting the kale into small pieces and adding it into the liquid. I hold a bunch of kale in one hand and use my kitchen scissors to snip the leaves into the pot. Discard any stems or tough pieces.

THREE: Once the soup is boiling, reduce to a simmer. In a medium bowl combine all of the meatball ingredients and mix well. (I use my hands which is totally gross-feeling but does the best mixing job)

FOUR: Using your hands, roll the meatball mixture into mini meatballs and drop them into the pot. (If the mixture seems too dry and the meatballs won’t stick together, add a splash of egg whites.) After about every 10 or so meatballs, use a spoon to push them down into the soup. You might need to add a little extra water or broth if there’s not enough liquid to submerge them all.

FIVE: Once the last meatball is in the pot, increase the heat to medium and let the mixture simmer for 10 minutes or until the meatballs are cooked through, the veggies are tender, and the quinoa has little curls. Serve garnished with a bit of extra parmesan cheese if desired.

ENJOY!!!
Freeze leftovers. Defrost in the microwave or on the stovetop.

Nikki Kuban Minton: Eat Clean Stripped Week 1

So As Many people say they can’t stay on a Diet or Meal Plan if they do not like the food! WELL ME EITHER!!! So with Tosca Reno’s Eat Clean Stripped Diet I looked at Week 1 and just took the Meals that I KNOW I will eat and help me stay on track and I incorporated those into my week!!!! My husband and Friend Melanie Mitro are doing it as well so I HAVE EXTRA Accountability!!!!!!

The reason I decided to do this Meal Plan for the next 4 weeks is because I got off track of eating clean and I will be going to Coach Summit in Vegas in 30 days!!!!! So it seems just perfect to get back on track and possibly lose those last 10 POUNDS!!!!

Yes I am repetitive with my foods, but I don’t eat fish and so these seem to be the only lean proteins I can incorporate! I will TRY fish next week!!! I am also in the last Phase of ChaLEAN Extreme– and As I said Vegas is in 30 days- so I am doubling with Brazil Butt Lift and going to Fit Club On Tuesday Nights!!!

 

I will update you WEEKLY on how everything is going and recap the week before!!!- Day 1 was great I have a ton on energy and feel motivated to get things done!!! I am running on 5 hours of sleep and feel great, later today that might be different though!!!- STay Tuned to Week 2 on the Stripped plan along with a RECAP of week 1!!!

 

Have Questions EMAIL ME TODAY!!!! Nminton24@gmail.com OR Join my team for FREE tips and advice on how to stay on track with your eating while trying to get HEALTHY AND FIT!!!!

 

Is Shakeology a Scam?!?- My thoughts and Why I LOVE IT!

Is Shakeology a scam?

shakeology1 300x283 Is Shakeology a Scam?

Is Shakeology a scam?  I have seen this question asked many times so I think it is only fair to share with you my thoughts about Shakeology along with the reasons I love it so much.  A fellow Teammate, Scottie Hobbs, had outlined this and I figured I would touch on it as well, because I think it is important and needs to be shared =) I started using Shakeology to replace one meal a day as I began my journey in April of 2011 and to be honest I was hesitant about it because of the cost, because I thought there are so many other things out there that I can get cheaper, but I had never tried a meal placement shake- so I didn’t know what to look for in the shake that was going to benefit me.  WELL, This IS NOT LIKE ANY OTHER SHAKE OUT THERE BECAUSE Shakeology IS NOT comparable to anything else!!!!  I decided I would give it a shot because it has a 30 Day Bottom of the Bag Guarentee and because my coach Kati Heifner believe in it so much and I believed in her and knew she wouldn’t stare me wrong.  I decided that if I was going to do P90X and actually commit this time, I would commit 100% so I could get the BEST RESULTS!!!


I absolutely LOVE the taste of the Chocolate, It IS MY ALL TIME FAVORITE!!!! I also like the Greenberry, especially when I need a fruity flavored shake!!! The new Tropical Vegan is great tasting, but does not agree with my stomach (just being honest). I have been using it daily ever since I started and my results were great, but my body and mind felt more amazing than ever!!! My energy levels and health are better and higher then they have ever been in my life, I can wake up at 5am to workout, be a mom ALL DAY LONG without a nap, and stay up until 11:30pm when my kids decide to go to bed. My mood has been POSITIVE and my body feels NORMAL!!!! My whole family, YES my 50+ year old parents, my brother-29, and husband-29 and most of my friends are all using Shakeology to replace one meal per day.

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What I love is I actually ended saving money by replacing my breakfast or lunch with Shakeology instead of going to the drive through on my way ANYWHERE or while I was running errands. EVEN BEST YET, I SAVE by not stopping at Starbuck’s everyday to get my afternoon “pick me up”!!!! Is Shakeology a scam?  Absolutely not!  If you are a current client of mine doing a Beachbody workout or even just drinking Shakeology to replace a meal a day to increase your health situation please make sure to read below and see how you can save money on your continued orders. 

please read me 211x300 Is Shakeology a Scam?

I appreciate your continuous order on Shakeology and it leads me to believe that you love it such as much as I do.  You also know the answer to “Is Shakeology a scam?”  I’d like to extend an opportunity for you to receive it at a 25% discount.  How is that possible?  By signing up as a Coach!  Once you sign up as a Beachbody Coach, you can purchase Shakeology and all other products at a 25% discount immediately. 

There are some fees associated with being a Beachbody Coach, but it quickly pays for itself.  It is $39.95 the first month, and then it is $15.95 a month thereafter (this covers your Business Starter kit, a subscription to Success Magazine on demand, as well as the expenses to maintain your 2 websites) while still saving you money.  ($120 w/25% discount = $90 + $15.95 = $106 total) One of the biggest advantages to being a Beachbody Coach is that you not only get a 25% discount on all Beachbody products, but you can earn some extra income by recommending and sharing  Shakeology, Beachbody Fitness programs, and nutritional products with your friends and family. Ways to Get Extra Money 150x150 Is Shakeology a Scam?

It is inevitable that as your friends, family, and coworkers see you drinking that strange “green” smoothie or enjoying that yummy, creamy chocolate shake they will ask questions and want to know what it is.  That is then, your chance to tell them about it and your experience with it and sharing with them how it has helped you. It is really as simple as that, and it’s a great way to earn some extra income.  There is even the option of being a Coach just for the discount without pursuing the business end.  Thank you again and feel free to contact me about becoming a coach with the option of having the $39.95 fee waived.

****Buy a Challenge Pack and have your coach signup fee waived.

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Egg Muffin Recipe: Quick Breakfast Option

So I needed to find an easy and fast way to have breakfast done for my husband when he works early and a friend of mine had posted a picture of Egg Muffins and I said those look really good, BUT I was so unsure on how they would re heat! SO I HAD TO TRY THEM AND THEY TASTE AS GOOD HEATED!!!!!!

I add a sprinkle of feta and a tbsp of salsa on mine =)

 

To start Preheat oven to 350°  and Spray (I use EVOO) muffin tins. (Or use muffin liners).

 

Then you Add and Mix all ingredients in a bowl.

  • 32 oz of Egg Whites
  • 1 Cup Quinoa (seasoned with garlic and onion powder)
  • 1/2 cup of peppers, diced
  • 1/4 cup onion diced
  • 1/2 cup of Zucchini diced
  • 1/4 cup (5) asparagus diced
  • 1 cup of Ground Turkey (already cooked- actually left over turkey burger)
  • OPTIONAL cheddar cheese

Next fill muffin tins 3/4 full.  Sprinkle with cheddar if desired.

 

Bake for 10-15 minutes, until knife comes out clean. Allow to cool. Muffins will “deflate” as they cool.Place muffins in baggies and toss in fridge. To reheat, microwave for 30 seconds (1 min. for 4 muffins). (This recipe makes 24 egg muffins)

Serving Size: 2-4 (each muffin contains less than 1 egg and about 100 calories).

 

 

 

 

Substitutions… the original recipe used Eggs & Canadian Bacon. You can add or remove veggies, or meats or seasonings as you like. You can add more Egg Beaters if you prefer a more egg-y muffin.

Cinnamon Apple Protein Bar Recipe

THEY TASTE AS GOOD AS THEY SOUND!!!! EVEN HUBBY APPROVED!!!! I found this recipe on Jamie Eason’s Recipe Page and Decided to Try it out! I only have Vegan Vanilla Protein Powder (which is a little griddy and not as tasty as Whey- BUT since it was a first time, I now know to try it with Whey Vanilla and it will PROBABLY BE BETTER!!!! )

 

Low Carb Cinnamon Apple Protein Bars

  • 4 scoops of Sun Warrior Vanilla Vegan Protein Powder (any vanilla protein powder will work)
  • 1/2 cup of alomnd meal/ flour ( I used Oat Flour)
  • 2tsp baking powder
  • 1/4 tsp sea salt
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp pumpkin spice (calls for all spice)
  • 3 egg whites (due to vegan powder being thicker, i added 2 more egg whites)
  • 1/4 cup stevia/ Xylitol (i used)
  • 1/2 cup fat-free cottage cheese
  • 1 tsp vanilla extract
  • 1 medium apple grated (i used 2 small empire apples)

 

Directions: Pre Heat over to 350 degrees, spray 8×8 Pyrex dish with non-stick spray. In large bowl combine all dry ingredients, set aside. In a smaller bowl combine egg whites, cottage cheese, vanilla extract, and Xylitol, whisk until incorporated then add dry ingredients.  Fold in apples and mix until Combined! POur batter into dish and bake on 350 for 25 minutes. (I added cinnamon to the top before baking) Let them sit for about 3 minutes before cutting!

 

Nutrition Facts:

Makes 16 squares
1 square = 64 calories, 2.4 g fat, 5 g carbs, 8 g protein

Homemade Applesauce with BAKED Apples

So Applesauce is one of my many “GO TO” Snacks when I want something cold and smooth (like ice cream) so I Decided why not just make it myself instead of buying it at the store every week! This way I KNEW what was in it and I could spice it up!!!

 

Step 1: I started with 6 apples, cored them, and sliced them with the mandolin.

Step 2: Placed the slices on a baking sheet, sprinkled cinnamon on them (MY FAVORITE)

Step 3: Place them in the oven on 350 for 20 minutes, you will smell the apples and cinnamon- i just took one out to make sure it was cooked!

6 apples made 2 baking sheets, doubled on top of each other

Step 4: Place Baked Apples into food Processor

Step 5: Add Liquid (I used 1 lemon squeezed but you could use any combination – fresh squeezed orange, pomegranate, blueberries, strawberries – just blend them or let them sit our from the freezer )

 

Step 6: Then puree until it is at the consistency that you prefer

Step 7- The Finale: Place applesauce in a storage container – glass is best (6 baked apples made 4 cups= 4 servings)

This was a HIT in my house!!! My daughter, who will be 4 May 10th, would not eat jar/ store bought applesauce because she said it tasted like baby food- BUT what I made she LOVES!!!!! So I will need to make a larger batch because this only lasted 2 days =)

Flavored Water Recipes: Spice up your water NATURALLY!

Flavored Water Recipes!

I first found this article and recipes on Pinterest from Nancy Creative!!!

I’ve always liked drinking water, I was never really a soda or juice person (maybe orange juice occasionally) but when I became a Beachbody Coach and realized how important water is to your body and to help you flush the toxins I decided I was going to research waters benefits and try to help those who would rather a flavorful drink! There are a lot of other ways you can flavor water naturally. You can get really creative with it! Here are some ideas…

  • Add a slice of your favorite citrus to a tall glass of ice water…try lemon, lime, or orange slices. Or combine them…slices of lemon and lime…orange and lime…or try all three together!
  • Fresh mint is always a great addition to a glass of ice water.
  • Combine lemon slices with fresh herbs in your water…try lemon with mint, rosemary, thyme, or sliced ginger root.
  • Cucumbers are great in water, too! Slice up a large cucumber and add it to a pitcher of water…it’s really refreshing. You can also try cucumber with some fresh thyme added in. Or cucumber slices with lemon or orange slices.
  • If you want a more intense flavor to your glass of water, squeeze the citrus and/or twist the herbs you are using before you add them to your glass.
  • Besides lemons, oranges, and limes, you can try adding other kinds of fruit to your glass or pitcher of water…a small handful of your favorite berries (or mixed berries) is a nice addition to a glass of ice water. Other fruits you can try alone or in combination are: watermelon, cantaloupe, mango, pineapple, grapefruit, grapes, and kiwi.
  • Jenny from An Oregon Cottage mentioned in a comment on this post that she likes to use orange and mint or strawberry and cucumber combinations to flavor her water–great ideas!

NOTE: I usually drink my flavored water the same day I make it…I think it tastes best that way. Depending on what you add to your water, it may get cloudy or bitter-tasting if stored in the refrigerator too long.

If you’re wanting to make a pitcher of flavored water, you basically just slice or chop up some fresh fruit, cucumbers, or herbs and place in a pitcher, add cold water and chill several hours. The result is water infused with a light, natural flavor. It’s ready to serve over ice, garnished with a slice of fruit or clipping of an herb of your choice. Here are some other recipes for flavored water you may want to try:

CITRUS CUCUMBER WATER

  • 1 large lemon, sliced
  • 1 large lime, sliced
  • 1 large orange, sliced
  • 1 large cucumber, sliced
  • 1 half-gallon of water

Place all the sliced fruits and the cucumber in a glass pitcher and add water. Refrigerate for two hours to allow flavors to infuse, then serve in glasses over ice.

CUCUMBER–HERBAL WATER

  • 5 cups water
  • 10 thin slices of cucumber
  • 2 lemon slices
  • 2 sprigs of fresh mint
  • 3 sprigs of rosemary

Put water in pitcher and add lemon slices and cucumber slices. Crush mint and rosemary to release flavor, then add to other ingredients. Refrigerate for several hours. Serve over ice in tall glasses. Garnish with a lemon wedge.

CUCUMBER–MELON WATER

  • 1 large cucumber, sliced
  • 1/4 honeydew melon, cubed
  • 1/4 cantaloupe, cubed
  • 1 half-gallon water

Place cucumber and melons in a glass pitcher and add water. Refrigerate for 2 hours, then serve over ice. Garnish with melon balls skewered on a swizzle stick.

HONEYDEW–LIME WATER

  • 2–3 slices of ripe honeydew melon
  • 1 lime, sliced
  • 4 sprigs of mint
  • 1 half-gallon of water

Add melon slices, lime slices and mint sprigs to a large pitcher; fill with the half-gallon of water and refrigerate 2–4 hours. Serve in ice-filled glasses. Makes about 8 servings.

HERB AND BERRY–FLAVORED WATER

  • 1 cup fresh blueberries, lightly crushed
  • 2  4–inch sprigs of fresh rosemary. lightly bruised  (to release more flavor)
  • 1 half-gallon of water

Add blueberries and rosemary sprigs to a large pitcher; fill with the half-gallon of water and refrigerate 2–4 hours. Serve in ice-filled glasses. Makes about 8 servings.

LEMON–LAVENDER WATER

  • 3 large lemons, sliced
  • 1/4 cup fresh lavender
  • 1 half-gallon of water

Add lemon slices and lavender to pitcher; pour water over both and refrigerate for 2 hours. Serve over ice and garnish with a sprig of lavender.

LEMON–MINT or LEMON-BASIL WATER

  • 4 lemons, sliced
  • 1 1/2 cups firmly packed fresh mint or basil leaves
  • 6–8 cups water
  • 6–8 cups ice cubes
  • Fresh mint or basil sprigs

Place lemon slices in a large pitcher. Rub the mint or basil leaves between the palms of your hands to bruise the leaves slightly. Add to the pitcher with lemon and pour in the water. Cover and chill 1–8 hours.

Strain lemon–water mixture and discard herbs. Divide lemon slices and additional fresh mint or basil sprigs equally among 6–8 glasses. In each glass, add 1 cup of ice cubes, then fill with lemon water.

LEMON, LIME AND ORANGE WATER

  • 1 large lemon, sliced
  • 1 large lime, sliced
  • 1 large orange, sliced
  • 1/4 cup cilantro leaves (optional)
  • 1 half-gallon of water

Add citrus slices (and cilantro leaves, if desired) to a large pitcher; fill with the half-gallon of water and refrigerate 2 hours. Serve in ice-filled glasses. Garnish with your favorite citrus slice (and a sprig of cilantro, if you’re using that). Makes about 8 servings.

FROZEN FRUIT WATER

  • 2 cups frozen apple chunks, grapes, or berries
  • 1 half-gallon of water

Add frozen fruit to a pitcher; pour water over fruit and let sit at least 30 minutes in the refrigerator. Stir to distribute fruit flavor and serve in glasses with some ice cubes. (Note: you can chop up the same kind of fruit, unfrozen, and follow same directions. You’ll need  to use more ice when serving the unfrozen fruit–flavored water).

ORANGE–MINT WATER

  • 3 large oranges, sliced
  • 10 mint leaves
  • 1 half-gallon of water

Put sliced oranges and mint leaves in pitcher and add water; refrigerate for 2 hours to infuse flavors. Pour over ice and garnish with a sprig of mint and orange slice.

WATERMELON–BASIL WATER

  • 2 cups seedless watermelon, cubed
  • 10 basil leaves
  • 1 half-gallon of water

Pour water over melon and basil; refrigerate for 2 hours. Serve over ice, garnished with a sprig of basil.

FRUIT WATER

  • 1 each of the following fruits: apple, lemon, orange, pear
  • 4 large strawberries
  • Handful of raspberries
  • Handful of mint leaves
  • 1 half-gallon of water

Cut large slices or thin wedges of each fruit; place them in a large glass pitcher and add cold water. Refrigerate 2 hours and serve over ice in tall glasses.

Fats: A CRUCIAL PART OF OUR DIET

Fats: Most people think fats make you fat, but the truth is that it is really excess in insulin production, which is the process of over consumption of sugars- the main reason fat is added to your frame!

“Fat- Free” foods are usually higher in sugar than their full- fat counterparts, which leads to more insulin production and eventually… MORE FAT!

Try to eat Healthy, Heart- smart fats ( fish, olive oil, nuts, walnuts, avocados, and seeds) AVOID :saturated fats, hydrogenated fats, or trans fats found in chips- cakes- and fried foods!

 

Fat is CRUCIAL in our diets, SO DON’T SKIP OUT ON THE GOOD FATS!!! Fat is needed because:

  1. It makes food taste good!
  2. It helps release a hormone to the brain called CCK, cholecystokinin, which tells the body-“I’m full. I’m satisfied. I can stop eating.”
  3. It helps slow the entry rate of sugar (from carbs) into the bloodstream, which gives you more long term energy to last throughout your day!

 ProteinsCarbohydrates, and Fats are the 3 main elements to make up the food we eat! 

Carbohydrates: The good vs bad!

Proteins, Carbohydrates, and Fats are the 3 main elements to make up the food we eat! I have already cover Proteins, in this article I will cover Carbohydrates and then look for the Fats Article to come!

 

Carbohydrates

The amount and type of carbohydrates in your diet can be the most important factor to weight loss and fat reduction.  Carbohydrates are NOT created equally, so you have to be aware of what type of carb you are adding to your diet!  Carbs need to be eaten with care- there is a distinct difference between “good” and “bad” carbs.

When carbohydrates are consumed, they are broken down into sugar, the sugar is then absorbed into the blood stream as glucose or blood sugar! This is the sugar that feeds our brain and gives us energy- however too much sugar or the wrong kind can make us gain weight! The wrong sugars will not be effectively processed by our body and will be stored as fat.  Even eating too much “good” sugar can slow down the process and cause slow to no weight loss! BE AWARE of your SUGAR INTAKE!!! (you want to stay between 5-15% of your daily caloric intake)

Healthy Carbs: The best carbohydrates are fiber rich fruits like apples, vegetables, whole grains, low-fat dairy, beans, and legumes.  It has been said that “low glycemic” carbs are the best, this means that they are released into the bloodstream at a slower rate, which gives more long-term energy and reduces blood sugar and insulin spikes. 

 

 

UNHEALTHY Carbs: The human body does not process “high glycemic” carbs well, they are quickly broken down into simple sugars and rise the blood sugar levels and cause spikes in insulin.  THESE BLOOD SUGAR AND INSULIN SOIKES CAUSE WEIGHT GAIN!  These unhealthy carbs as you can imagine are cake, candy, sweetened cereal, white rice, cookies, juice, sugary drinks, soda, and white-flour products. with so many healthier options and whole grain options available why choose these?! These carbs have NO nutritional value and only make you hungrier!

 

Proteins: Good Proteins and their Benefits!

Protein helps maintain lean muscle mass and provides energy for your body to build and repair your muscles, bones, and tissues. To get the most out of protein, you need to know what types of protein are beneficial to your body!

Beef: “grass fed” or “free range” beef, this is the type of beef that comes from the smaller leaner cows, the ones that “exercise” and roam!

Chicken: “free range”, hormone and chemically free birds. White/ skinless Chicken breast is best!

Fish: The freshest fish available!

 

Good Sources Of Protein:

  • Egg – Grand Daddy of all foods. I like to have 1 whole egg for every 3 whites. So breakfast might include 6 egg whites and 2 whole eggs.

  • Liquid Egg Whites – This is just pure egg whites. More convenient than cracking all the eggs and discarding the yolk but will cost you a little more.

  • Skinless Chicken Breast or Cutlets – Lean, inexpensive, high quality protein; staple of every diet.

  • Lean Ground Turkey – Lean high quality protein. Little more expensive than chicken breast.

  • Top Round Steak – Lean cut of meat. Has more fat than chicken but great source of meat. Definitely something you want to have in the off-season and can be eaten while dieting in moderation.

  • Filet Mignon – Tasty lean cut of meat. Expensive but worth it every once in a while.

  • Buffalo – Lean red meat, very tasty but super expensive. Give it a try.

  • Flounder – Inexpensive lean fish.

  • Cod – Inexpensive lean fish.

  • Pollock – Lean fish.

  • Wild Salmon – Healthy fatty fish. I get my salmon wild because the quality is a lot better but that results in a higher cost.

  • Canned Tuna – Lean inexpensive fish. If you worry about your sodium you might want to cut down on this. Make sure you get the one in water not oil.

  • Turkey Bacon – Leaner than regular bacon, not something I have all the time but I am a bacon lover so adding this to my breakfast in the off-season is something I like.

  • Lean Ground Beef – Make sure you get something that is at least 90% lean. This can be a great off-season source of protein.

  • Cottage Cheese – Slow digesting form of protein. Great for having when you have to go a long time in-between meals and also excellent to have before bed.

  • Pork Tenderloin – Inexpensive lean protein.

  • Wild Sea Bass – Lean high quality protein. Expensive side.

  • Wild Swordfish – Lean high quality protein. Expensive

    Vegetarians:

    Many vegetarians eat eggs, dairy, and fish, all of which are excellent sources of protein! These vegetarians rarely have a problem getting plenty of protein in their diets.  However, there are plenty of other options and sources  to get protein! Some major ones are whole grain and legumes. Beans, peas, and lentils are full of protein and fiber (as well as carbohydrates) and are staple foods for many vegans. Tofu, Tempeh, and Veggie burgers are also other options to choose from!
    Many other foods have protein in less amounts. These are nuts, seeds, many grains, and most veggies- accessorize your diet to make it easy to get enough protein!
    Protein is an important part of your diet! While working out you need to be energized, feel full, and burn fat by building lean muscle- this is why protein is the main part of many peoples (especially body builders) diets! You want to eat a protein and complex carb at each meal! I will be writing a blog post on Carbohydrates next so look for it!
    Need help with know what foods are good and bad and what to eat when you are just starting out?!?! Check out my Beginner’s Grocery List!
    Have Questions?! Email Me: nminton24@gmail.com
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WHAT ARE YOU LACKING WHEN YOU HAVE CRAVINGS?!?: FIND A HEALTHY SUBSTITUTE!

Have You EVER wanted to know WHAT you are lacking when you crave certain things?!?! How about what healthy option to substitute for your sweet tooth or Salty Need?!?! Well LOOK NO MORE!!!! Below is a list of vitamins you are lacking when you have a certain craving and a healthy substitute!

 

For example WOMEN when it is that time of the month and you want CHOCOLATE eat FRESH FRUIT! OR even something SALTY eat something with sea salt! OR even if you are just PMSing, EAT REAT MEATS or Root Veggies!!!!

 

 

What about when you have a ROUGH day at work and you JUST NEED A DRINK! Try a handful of Granola!

 

Need extra help with your food choices?! EMAIL ME TODAY! nminton24@gmail.com.

How to SLOWLY convert to Healthy Eating

I know it is hard to convert from eating CRAPPY processed food to Eating HEALTHY RAW FOODS!!! Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken’s for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting, we know what we’re going to eat.

That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what’s on your plate.

Make Healthy Eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a 21-28 days for any new action to become habit.

Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you’re ready to take the next steps.

Small Changes Mean Big Rewards
If you can’t stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.

 

 

 

If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.

As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!

One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:

  • Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
  • Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
  • Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
  • Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
  • Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
  • Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
  • Don’t drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
  • Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
  • Gradually switch to skim, almond, coconut, or rice milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
  • Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
  • Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
  • Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
  • Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind “sees” that you’re eating a full plate of food.

Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!

 

CONTACT ME FOR MORE HELP WITH EATING HEALTHY!!!!

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What do I Eat?!?! Nikki Kuban Minton’s Meal Plan

Many People ask me what I eat and recently I stopped eating meat (just to try something new and the site of chicken made me ill- don’t know why!) SO with that being said it has been hard for me to get my protein in, but I manage to eat a protein and a complex carb at each meal! I stay consistent with

what I eat, meaning I will eat the same thing for 5-6 days a week and switch the other days up!

A Typical Day For ME:

5:45a Wake up and Workout

Post Workout: Drink Results and Recovery

Breakfast: Warm Lemon Water, 1/2 cup of Oatmeal with Cinnamon, a scoop of protein powder and 1/2 cup of almond milk, with an apple, banana, strawberries, or a peach sliced into the oatmeal!

 

 

 

Snack #1: 5 egg whites with hot sauce and 1/2 cup of salsa

 

 

Lunch: Salad with unlimited veggies (peppers, onions, tomatoes, carrots, sweet potatoes, cucumbers) and a bean (garbonzo, kidney, black, navy, pinto)

 

 

 

Snack #2: 2 cups of carrots or cucumbers and a TBSP of Hummus OR a handful of Mixed Unsalted Nuts

 

 

Dinner:  Chocolate Shakeology with a banana and PB2 OR Tropical Shakeology with pineapple OR Greenberry Shakeology with Tropical Frozen Fruit Blend

 

 

Snack #3: Grapefruit OR Protein Bar

 

*** I stick to 2 fruits a day, and if I don’t workout in the AM I skip the oatmeal and eat my egg whites and salsa for breakfast and Snack #1 will be 2 rice cakes with a TBSP of Natural PB or Almond Butter

 

How do you find a healthy diet balance without feeling ilke you are doing without?
* PLAN– You have to prepare and plan. Don’t go to the grocery store hungry but think through when, how and what you want to eat for the week. Make a list of exactly what you need and make a weekly event (or daily, or bi-weekly, whatever works!) and stick to your list.

* Have BACK UP PLANS– Sometimes meetings go longer then expected, traffic delays stop us, reservations and friends run late… ALWAYS have healthy options stashed in your bag, your car, your desk… Go to snacks on hand are a MUST to help you avoid the office candy stash or quick fast food runs!  Examples of healthy things to stash are almonds, protein bars, apples, protein shakes, tuna packets and string cheese. These are GREAT to have on hand.

* EAT FREQUENTLY! Don’t ever let yourself get to “starving” and don’t ever let yourself get “uncomfortably stuffed.”  Eating small meals 5-6 times a day keeps your blood sugar regulated, your hunger at bay and keeps your body working as a fat burning machine!

* EAT balanced meals. Make sure all of your meals contain a balance of healthy carbs, healthy fats and proteins. Take a look at my “what I eat” for examples.

* Don’t deprive! It is ok to have your favorite foods as long as you don’t over-do it! I LOVE chocolate and definitely have some most days. the key word is “some.” One small piece of dark chocolate satisfies the craving if I have eaten balanced meals the rest of the day.

* CHEAT MEALS If you LOVE ice-cream, pizza, whatever… plan a day where you allow yourself to have your favorite meal ONE day a WEEK- no more than that one meal. But have the REAL thing in a normal portion and do it just that day. If you cheat but have “fake alternatives” you will still crave the real thing and feel deprived!

* Apply the 80/20 rule. If you do what is right 80% of the time, majority rules!

 

Am I your beachbody coach?  If not, go to www.teambeachbody.com/nminton24and sign up for a FREE account!  You can get great fitness advice, meal planning, progress tracking and accountability from the individuals on the message boards and ME your COACH!!!
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Healthy Snack Ideas Take 2

Don’t reach for that doughnut just yet. Here are some guidelines for choosing healthy snacks.

When snacking, it’s a good idea to think about blood sugar levels. If you consume a sugary snack, chances are your blood sugar levels will spike. And although you may feel a temporary rush of energy and an elevated mood, you’ll most likely feel like you’ve hit a brick wall and experience a crash shortly after snacking on high-glycemic index foods.

After crashing, you’ll feel hungry again and repeat the vicious cycle.
A little background …
It’s important to keep your blood sugar levels stable throughout the day. Therefore, when we eat snacks, we want to apply the same fundamental rule to that of each of your regular meals. (Hopefully, you’re eating breakfast, lunch and dinner daily, to maintain steady blood sugar and help burn fat.)
Our fundamental rule is that we always want to combine the following three macronutrients when eating:
  • protein
  • carbohydrates
  • natural fat
Combining macronutrients ensures that you’ll feel full longer and won’t need to binge on sweets. In fact, if your regular meals have a good ratio of the three macronutrients, you might find you may not have to snack at all.
Pay attention to your body
Start paying attention to how you feel after eating a meal. If you feel full for three to four hours after eating and don’t have bloating or a drop in energy, then whatever you just ate is the right macronutrient proportion for you.
For example, a breakfast of two eggs, one piece of sprouted whole grain bread with a little dab of butter and two small slices of all-natural bacon may satisfy you for several hours.
To keep your blood sugar levels steady, it’s a good idea not to go more than four hours during the day without eating. So taking the breakfast example above, say, eaten at 8 a.m., you’ll want to eat lunch at about noon.
Maybe you don’t get home till 6 p.m. If you wait till then to eat dinner, you’ll likely be tired and cranky, so it’s a good idea to have a late afternoon snack.
What are some healthy snack choices?
Here are some examples of healthy snacks that combine all three macronutrients:
  • Celery and raw almond butter: celery is a carbohydrate; almond butter is both protein and natural fat.
  • Cheese and crackers: opt for grass-fed cheese for higher essential Omega 3 fatty acid content if possible and gluten-free rice crackers for less intestinal bloating.
  • Hummus and carrot sticks: hummus contains a little protein and natural fat.
  • Nitrate and nitrite-free jerky: containsprotein and natural fat; you don’t always have to include a carbohydrate if you can digest meat efficiently.
  • Edamame sprinkled with sea salt: edamame is the whole soybean and it contains both protein and essential trace minerals if sprinkled with sea salt.
  • Greek yogurt: unless you’re on a restricted diet, go for the full-fat variety, which will keep you full for longer and includes all three macronutrients.
  • Apple slices with honey and olives: perfect for those who crave sweet and salty.
  • Organic turkey breast slice with crackers: turkey contains both protein and natural fat. (It’s easy to bring a package of healthy deli slices with you to work; just make sure your coworkers don’t steal it!)
Even nutritionists, dieticians and health coaches fall off the wagon. If you do and reach for a doughnut, the best thing to do is to eat a little protein and natural fat (preferably before eating the doughnut) to stabilize your blood sugar levels.
But if you adopt these healthy snacking ideas, hopefully, your cravings for sugary junk food will subside.

We Can Control What We Put Into Our Mouths by Joel OSteen

This article and website was brought to me by one of my dear friends who is starting her health and fitness journey with me!

 

We Can Control What We Put Into Our Mouths by Joel OSteen

There are a lot of things that we cannot control in life. We cannot control the weather, the air that we breathe and we can’t control the people around us. But we can control what we put into our mouths. Many people don’t realize today the reason they don’t feel well and the reason they don’t have any energy. They’re dealing with headaches and allergies and sometimes even more serious, chronic illnesses, simply because of what they’re putting into their system everyday.

Americans lead the world in heart disease. We have more cancer here per person than any other nation. We are the heaviest country with more people overweight. Some of this is hereditary, but much of it is because of the poor habits that we’ve developed concerning eating and because of the food that we are choosing.

And a lot of times, we’re praying for God to give us a miracle. “God, I don’t feel well.” “God, I need more energy.” And “God, take away these headaches. ”

Doughnuts

Well, we really don’t need a miracle; we need a lifestyle change. We need to develop better habits to take care of our temple.

We really don't need a miracle; We need a lifestyle change

One expert said, the food in America was designed to sustain life but it was not designed to sustain health.

A hundred years ago, we didn’t have the heart disease and the cancer that we have today. What’s changed? Our diet. We live off of much more processed, refined foods; foods that have chemicals and preservatives to make them last longer but they’re not necessarily good for us.

We’ve developed bad habits of eating junk foods, eating too much food, and not drinking enough water. All of these things can be harmful to us.

We can learn a lot about the benefits from healthy eating from Daniel in the Bible. He knew the importance of eating a healthy diet. When he was a young man, just a teenager, the king in that region told the officials to go find the strongest, healthiest, most intelligent young men to serve in the king’s court. And Daniel was chosen. The officials were instructed to feed these young men with the king’s rich, fancy foods and to give them plenty of wine. The king wanted them to be the strongest and healthiest as they possibly could be.

But Daniel was a breed apart. He served God with his whole heart. Because he knew some of those foods had been offered up to idols and knew many of them were not good for him, he told the official, “I don’t want to eat this food. Just give me fresh vegetables and water.”

The official didn’t know what to think. Finally, he said, “All right Daniel, we’ll let you try this for a little while. But in a few days, we’re going to see how you compare to these other young men.”

Ten days later, the Bible says, Daniel was stronger, healthier, and he ended up 10 times smarter than the other young men. Yes, he had God’s blessings and favor but he was also putting the right fuels into his temple. While the other guys were eating their donuts, and candy bars and junk food, Daniel was filling up on nutritious foods.

I wonder how much smarter we would be if we’d just start eating the right foods? I wonder how much more creative, more energetic, and more productive we’d be if we’d eliminate a few of the sugars and instead, start eating more fruit. Or, if we’d start snacking on nuts and raisins and give up some of the colas and candy bars. It worked for Daniel. I bet it’d work for us.

I read about a small group of islands called Micronesia, over in the Pacific Ocean, not too far from the Philippines. For hundreds of years, this one particular island was inhabited by natives. They ate the traditional Polynesian diet: fruits and vegetables, coconuts and fresh fish. And as you can imagine, their health was extremely well. Very rarely did they have any kind of sickness and disease.

But after World War II, they discovered that the land was rich in phosphates and all kinds of minerals. So these big companies from the West came over and started to harvest the minerals, causing the people to become extremely wealthy. So much so, they quit farming. They quit fishing. They no longer had to rely on their natural sources for their food, the land and the sea. They started importing canned foods, frozen dinners, bakery items, colas, and candy bars from all over the world. They were on cloud nine.

They replaced their fruits and vegetables with desserts and bakery items. White flour and sugar filled products became the main source for food. And as you guessed it, their health began to severely decline. They started seeing diseases that they have never seen before: heart disease, cancers, and tumors. Do you know today, sadly, one in three people on that little island suffer from diabetes. What’s the difference? Obviously what they’re eating. And the only way to reverse a curse like that is to go back to the source and start eating more healthy.

Decide today to take care of your temple.

Decide today to take care of your temple. Don’t put things in that you know shouldn’t be in. Limit the sugars. Limit the caffeine. Drink more water. Eat more fruits and vegetables and don’t live off of these packaged lunchmeats. Eat more organic when you can. More baked and less fried.

I don’t know about you, but I need all the help I can get! I don’t want to get stagnant in life. I don’t want to come to a peak in my intelligence or a peak in my creativity just because I’m not putting the right nutrition in. I don’t want to be an old man falling apart. I want to be like Caleb; at eighty years old, and be able to say, “God, give me another mountain. Give me something else to do.”

I want you to be the happiest, healthiest, most prosperous people around. But you’ve got to do your part. Discipline yourself to make healthy choices. You may be fine now, but if you’re abusing your body later on it’s going to catch up to you.

That’s my prayer for each one of you. You can become all God’s created you to be. If you will make choices for your health and start developing better eating habits, then you’ll be just like Daniel and you’ll get stronger, healthier and wiser. You’ll even be better looking!

Healthy Pizza Recipe- Cauliflower Crust Pizza

Healthy Pizza Recipe- Cauliflower Crust Pizza

Pinned Image
Serves 2

Ingredients

  • 1 cup cooked, riced cauliflower
  • 1 cup shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon dried oregano
  • ½ teaspoon crushed garlic
  • ½ teaspoon garlic salt
  • olive oil (optional)
  • pizza sauce, shredded cheese and choice of your toppings*
Instructions

To “rice” the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don’t have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

  1. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
  2. In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9″ round. Optional: Brush olive oil over top of mixture to help with browning.
  3. Bake at 450 degrees for 15 minutes.
  4. Remove from oven.
  5. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).
*Note: Toppings need to be precooked since you are only broiling for a few minutes

Boost your body’s immune system

Boost your body’s immune system

Super foods help combat an assortment of ailments

One of the best prescriptions for good health is also one of the easiest to follow: watch what you eat. Every day, new studies prove that eating the right foods regularly can help reduce the risk of cancer and heart disease, banish the blues and increase energy and vitality. Here are 10 nutrient-packed “super foods” that should top everyone’s grocery list.

1. Broccoli

This is one mean green! Broccoli is chock-full of the phytochemical sulforaphane, which makes headlines because of its potent anti-cancer properties. It’s also a rich source of beta-carotene (good for the eyes and immune system, among other things), fibre and vitamin C.

Toronto registered dietitian and author Liz Pearson was so convinced of the health benefits of this “King of Cruciferous Veget

ables” that she called her first bookWhen in Doubt, Eat Broccoli! But Leave Some Room for Chocolate (Penguin Books, 1998). For fast, easy and delicious ways to add vegetables — including broccoli — to your diet, visit 5 to 10 a day.

2. Blueberries

If you haven’t gone blueberry picking since you were a kid, here’s a reason to start again. In a peer-reviewed study of 100 common fruits, vegetables and nuts in theJournal of Agricultural and Food Chemistry, these blue jewels had one of the highest antioxidant capacities (the ability to combat cell-damaging free radicals that can lead to heart disease and cancer). And, like cranberries, blueberries appear to fight off urinary-tract infections by preventing E. coli bacteria from sticking to cells in the urinary tract.

John Stanton, president of the Running Room Canada, says he always starts his day with a big bowl of fresh fruit, including blueberries when they’re in season. “It’s light, it’s healthy, and then I’m ready to run.” For more on the power of blue, including tasty recipes for everything from wild blueberry chicken breasts to blueberry sorbet, check out Wild Blueberries.

3. Flax

“Ground flaxseed is the one thing I make sure I eat every day,” says Mairlyn Smith, co-author of The Ultimate Healthy Eating Plan That Still Leaves Room for Chocolate (Whitecap Books, 2002). Smith says flax is a great source of both soluble and insoluble fibre (which makes it a natural laxative) as well as plant lignans which may reduce the risk of developing hormone-sensitive cancers, such as prostate and breast cancer.

Flaxseed is also high in Omega-3 fatty acids, which are known to protect against heart disease. Smith eats a flaxseed muffin or sprinkles a tablespoon of ground flaxseed on her cereal every day. For more information on the health benefits of flax, including delicious ways to cook with it, visit the Flax Council of Canada.

4. Garlic

Since ancient times, physicians have used the “stinking rose” to treat health conditions including heart disease. Garlic contains allicin, a phytochemical that may lower cholesterol and make blood platelets less sticky, cutting the risk of clots.

In Mississauga, Ont., naturopath Rana Singh swears by the immune-boosting, cold-fighting power of the humble garlic bulb. He recommends chopping or crushing two or three cloves of fresh, raw garlic and adding them to whatever you’re eating.

For information on the health benefits of garlic and great ways to cook with it, visitThe Garlic Information Centre and Garlic Sleuth. (Note: Consult your doctor before including more garlic than is customary in your diet.)

5. Green tea

Green tea is loaded with powerful antioxidants, which may protect against cell damage that leads to aging and help prevent heart disease and cancer. Green tea contains a polyphenol known as epigallocatechin gallate (EGCg), which in animal tests has been shown to prevent

the formation of tumors. Researchers at Purdue University found in laboratory tests that EGCg killed human breast cancer cells but did not kill non-cancerous human breast cells.

Paulette Bourgeois, author of the Franklin the Turtle series of kids’ books, drinks green tea several times a day. “It’s not only healthy, it’s soothing,” she says. For more information on the health benefits of tea, visit the Tea Association of Canada.

6. Skim milk

“The one food I consciously remind myself to consume and monitor regularly is milk, since I know that I may not drink enough of it in the course of my regular routine to keep my bones strong,” says food writer and cookbook author Dana McCauley.

She’s not alone. Most women don’t get enough calcium, and one in four white women (the rate is lower in black and Hispanic women) will develop osteoporosis. Studies have found that increasing your calcium intake can also help relieve the symptoms of PMS.

To meet your daily quota, reach for three servings of milk or milk products. After a tough workout, make it low-fat chocolate m

ilk, advises McGill University fitness coordinator Jill Barker. “It has the requisite amount of carbs and protein needed to promote optimal recovery in the working muscles.”

Visit the Dairy Farmers of Canada for more tips on adding calcium to your diet.

7. Salmon

Fresh or canned salmon is one of the best sources of the celebrated Omega-3 fatty acids, which can help prevent heart attacks. Studies have also shown that Omega-3 may have the ability to offset depression as well as protect against inflammatory diseases such as arthritis.

“I try to eat salmon twice a week, as do my kids,” says nutritionist Rosie Schwartz, author of The Enlightened Eater’s Whole Food

s Guide.

8. Soy

Protein is one of the nutrients that most women don’t get enough of. They should have a protein-rich food every three to four hours during the day to keep energized, says dietitian Linda Barton.“Soy is perfect since it’s a plant-based protein that’s low in saturated fat.”

Soybeans and soy protein products — including tofu, miso, tempeh and soy drinks — also contain phytoestrogens that may slow the growth of some cancers, lower cholesterol and offer some protection against osteoporosis. Visit the Soyfoods Association of North America for more information and recipes.

9. Spinach

When asked to name one of her favourite super foods, Toronto registered dieticianLeslie Beck praised spinach. It’s loaded with energy-promoting iron and folate, a B vitamin that prevents neural-tube defects in the fetus. It is important in red blood cell formation, protein metabolism, growth and cell division. The leafy green is also one of the best sources of lutein, an antioxidant that benefits eye, skin and cardiovascular health. For more information on the health benefits of spinach, visitWholehealthmd.com.

10. Tomatoes

Research has found that tomatoes, especially cooked or processed ones, can lower the risk of some cancers and heart disease. Experts attribute this to lycopene, a potent antioxidant and the pigment that makes tomatoes red. A Harvard University study found that men who regularly ate tomato-based foods had lower rates of prostate cancer.

“We love tomatoes,” says Diane Clement, who founded the popular Tomato Fresh Food Cafe in Vancouver. She and her husband, Dr. Doug Clement, start their evening meal with their favourite tomato and bocconcini cheese salad. “The juicy tomatoes, loaded with lycopenes galore, are the perfect healthy jumpstart for any body,” she says. For more nutrition facts and recipes, visit California Tomatoes.

Nikki’s Beachbody Challenges: FITNESS + NUTRITION + SUPPORT = SUCCESS

 

It’s all about what you are ready to COMMIT to! I have been doing Beachbody for 9 months now and LOVE IT, I have completed P90X, Insanity, and now onto P90X2.  Before I started Beachbody I was going to the gym- had a personal trainer, I tried EVERY Diet out there- whether it was a Diet pill, starving myself, or bingeing.  NOTHING WORKED FOR ME! I got to the point I was disgusted with my body, It was 18 months after I had my son, second child, and I was FED UP! I got so depressed that is was interfering with my marriage, my family, and me being a good mother! I knew I needed CHANGE! So, My coach Kati had talked to me previously and I finally said I AM IN! Within the First Month we started a Summer Slim Down Challenge which helped me stay accountable and on track, if I needed help with nutrition they were there! I have never thought there would be as much SUPPORT from a group of strangers than THIS TEAM! The motivation is INSANE!!! This is where my Journey started and I want to Pay it Forward and Help those out there that need help staying accountable, getting motivated, and having the support. YOU are WORTH IT! It is YOUR Life and YOU DESERVE THE BEST!!!

 

I’m  forming a Challenge group based on the Beachbody Challenge.   Here’s the deal . . . it’s simple!

FITNESS + NUTRITION + SUPPORT = SUCCESS

The commitment is 90 days of a Beachbody® workout program , Shakeology®, and the Challenge Group accountability page. You commit to the Beachbody workout program of your choice , Shakeology once a day, and a Challenge Group spot for accountability and support. We all work together and help each other WIN!

This is a proven and simple formula, and those who commit are much more likely to finish and GET THE ABSOLUTE BEST RESULTS!

—You do everything at home, on your time and your schedule. No in-person meetings or group workouts. (unless you come to fit club!!)
—Group interaction is all done on Facebook, so you can post along with the team each day.

So if you are SERIOUS about taking the Challenge MESSAGE ME NOW, so we can get you into the group and all of the commitments sorted out!!! I will help you the through the WHOLE Process!

I will give you the LEAD- YOU HAVE TO RUN WITH IT!