Vegan Vegetable Soup: HOMEMADE

Vegetable soup has been a comfort food for me and my family for a while now, we live in Pittsburgh, PA and it gets COLD HERE!!!!! Some staple warmer uppers are soup and hot chocolate- so yes I needed to find a healthy recipe so my family still could get warmed up after sled riding and being in the cold!!!

 IMG_4289

So every time I make my vegetable soup the Veggies vary! I tend to just use what is looking SAD in my refrigerator!

The base is low sodium, organic, Vegetable Broth and water with garlic-himalayna salt- and a few other spices all to taste (I use parsley, cayenne pepper, and any other herb that is in front!)

The major vegetables that are a constant in my soup is 1 onion, 3 carrots, and 3 stalks of celery (i cook for the whole family so my batch is larger and we have left overs for a few days)

Then I add 2 zucchini’s, a small head of broccoli, a cup of tomatoes, and a pepper

I let that boil and when it comes to a constant boil (20 minutes) I then add 3 cups of spinach and kale then let it simmer for an hour!

 

***Optional and I love this, i add a lb of beans (usually kidney or black) gives it flavor and your protein!

 

five-food-groups

 

Sometimes you don’t realize how important vegetables are or even just a well balance meal! I have a protein and complex carb with every meal! It keeps me full and I know I have the proper nutrition!!!

 

Please give me your feedback when you try this recipe =) Also if there is anything you would like me to try, make clean, or give you feedback on please contact me!








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5 Benefits of Grapefruit

ONE OF MY FAVORITE SNACKS!!!!!! I love the sweet and sour taste and it totally helps with my sweet tooth!

Grapefruit is a large subtropical citrus fruit generally recognized for its slightly bitter and sour taste. It was first produced in Barbados as a hybrid fruit that resulted from a cross between pomelo and sweet orange. Grapefruit was named after the grape, because grapefruits grow in clusters like grapes.

Many grapefruit varieties are being cultivated in different countries such as the United States and China. The well-known varieties include those with red, pink and white pulp. Like all other citrus fruits, grapefruit is loaded with vitamin C, although this is not the only benefit that you can get from grapefruit. Here are five other health benefits of grapefruit.

 

1. Grapefruit Helps in Losing Weight

Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics make grapefruit a perfect food for increasing your body’s metabolism. Try eating grapefruit or drinking grapefruit juice every day and you will notice how quickly you lose those extra pounds.

2. Prevents Arthritis and Works as an Antiseptic

Grapefruit contains salicylic acid that helps break down the body’s inorganic calcium, which builds up in the cartilage of joints and may lead to arthritis. If you have arthritis, try drinking grapefruit juice with apple cider vinegar. You will notice a reduction in your arthritis symptoms.

The salicylic acid in grapefruit also works as a powerful antiseptic. In addition, grapefruit seed extracts can be added to water to make an antiseptic spray for treating bacterial and fungal infections.

3. Grapefruit Helps in Cancer Prevention

Lycopene is a carotenoid pigment that is responsible for the red color of grapefruit. It is a powerful agent against tumors and cancers as it acts as a scavenger of cancer-causing free radicals. Lycopene works best with vitamins A and C, which are also found in grapefruit.

An antioxidant compound, called naringenin, is also found in grapefruit. Naringenin helps repair damaged DNA in prostate cancer cells. DNA repair contributes to cancer prevention as it impedes the reproduction of cancer cells.

4. Grapefruit Helps Lower Cholesterol Levels

The antioxidants found in grapefruit are effective in reducing cholesterol levels. However, if you are on prescription drugs, do not eat grapefruit or drink grapefruit juice. Grapefruit has a negative reaction against many prescription drugs such as those used in treating depression, allergies, high blood pressure, seizures, impotence, heart palpitations and even HIV. Inform your physician if you want to use grapefruit as a regular form of treatment.

5. Grapefruit Treats Common Ailments

Eating grapefruit or drinking its juice helps treat common cold and fever, dissolve gallstones, boost liver function and enhance immunity against infections. As grapefruit contains a dietary fiber called pectin, it thus promotes better digestion. In addition, if you want to have a healthy and smooth skin, try including grapefruit in your diet.

You can get many other benefits from grapefruit because it also contains essential elements such as iron, calcium, potassium, manganese, magnesium, phosphorus, folic acid and B vitamins (thiamine, riboflavin and niacin). You can even extract oil from grapefruit peel for use in aromatherapy.-3fatchicks.com

Is there something you want to see me post about? Post below or EMAIL ME! nminton24@gmail.com

 

 








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What is a Beachbody Challenge and How can I benefit?

Do you need change in your life? Need more energy, to get healthy, or to just get fit!? Then please continue to read and watch the videos!

If you are not ready to change- I would keep scrolling! 

 

What is a Beachbody Challenge???? Watch this 4 1/2 minute review on what is it!

 

Now is this something you would like to join??? Well you might be thinking, this is not for me! I could never do this… Well have you ever felt like this?

 

If you can relate to any or all of this above I would LOVE to help you reach your goals- feel good, lose weight, or even just get healthy! Message me NOW @ nminton24@gmail.com

 

 

I run a challenge group a month so even if this one is not going to work for you- message me and I will get you on the waiting list for the next one! 

 

[button link=”http://www.teambeachbody.com/connect/beachbody-challenge?referringRepId=94892 ” type=”big” color=”red”] Join the Challenge TODAY[/button]

Vegan Eating 101: Vital Vitamins

Vegan Eating 101: Vital Vitamins

When it comes to getting many of the vitamins essential to human life, vegans win. Fruits, veggies, nuts and seeds are packed with these fabulous micronutrients so vegans, by definition, consume a lot of them. There are studies indicating vegans average a vitamin C intake that’s 50% higher than non-vegetarians. Folate checks in at 20% to 50% higher. So unless you’re one of those misguided vegans who sustain themselves on potato chips and Mr. Pibb, you’re mostly good.

“Mostly?” you mutter. Yes, there are a couple standout vitamins that all the apples and almonds in the world aren’t going to help you with: vitamin B12 and vitamin D. The easiest way to get both of these essential nutrients is from animal products – but you don’t play that way. Luckily, there are ways of getting around this dilemma.

Vitamin B12. When vitamins were first discovered, researchers assumed there were two kinds: fat-soluble vitamins, which they called vitamin A; and water-soluble vitamins, which they called vitamin B. When they discovered that there are more than those two, they came up with vitamins C, D, E, et al. However, to make things more complex, they realized that, even after this alphabetical expansion, Vitamin B was still several different vitamins. To correct this, they subdivided B into the B complex: B1, B2, B3, and all the others, including our friend vitamin B12, also known in fancy circles as cobalamin due to the fact that it contains cobalt and nitrogen atoms. 

B12 plays a vital role in our energy metabolism, meaning it’s essential for breaking down the nutrients we eat into cellular energy. Insufficient vitamin B12 intake can lead to a form of anemia with symptoms including fatigue, difficulty sleeping, memory loss and other brain malfunctions.

While primary sources of B12 include meat, fish, and dairy, it doesn’t actually originate from these products. In fact, it comes from bacteria and fungi that the animals being eaten have consumed. Back in the old days, you could get non-animal B12 more-or-less by accident, from the dirt on unwashed foods or from foods like sauerkraut or tempeh that had been fermented in less-than-sterile, bacteria-rich environments. In this day and age, this is a bit risky just for a cobalamin, so you’re better off either eating fortified foods or investing in a good multivitamin.

If you’re like me, you may lean towards whole grains and fresh-squeezed juices. This limits your exposure to fortified (and refined) grains as well as mass-produced cartons of OJ, so you’re better off with the daily multi.

 

The RDA for vitamin B12 for adults is 2.4mcg or 2.6mcg if you’re pregnant. There’s no tolerable upper intake level because B12 is water-soluble, so you’ll just pass it in your urine if you take too much.

Vitamin D. This one is tricky. Yes, you can get it from sunshine. Yes, you can get it from fortified foods. But both of these strategies are rife with complications. D is crucial in calcium absorption. In other words, you can consume calcium until you moo, but it’s not going to do much for your bones if you’re not getting enough vitamin D. It also plays an important role in cell growth.

Technically, the body will make its own D if you get enough sunshine – about 15 minutes, three times a week. Unfortunately, a rather exacting set of parameters needs to fall into place for this to happen properly.  Sunscreen blocks D absorption, as does clothing and the melanin found in darker skin. Vitamin D accessibility is also dependent on geography, time of year, and time of day. Basically, the best times to sun tan (and sun burn) are also the best times to soak in the sunny D. Given many of us are concerned about skin damage and cancer, this can be problematic.

If you’re absolutely determined to get your vitamin D from sunlight, an ultraviolet sunlamp might be a good option. 

If you’re taking the dietary route, animal products are out of the question. Some plants produce vitamin D, but you’re limited to a few mushrooms, including shitake; some seaweed, including kelp; and some yeast. Your best bet is fortified foods – but you need to read the label. Plant-based vitamin D is D2, or ergocalciferol. Animal-based vitamin D is D3, or cholecalciferol. Consult the nutrition facts on your box of Über Organic Sprouted Flax Bran. If the vitamin D comes from cholecalferol, you’re eating animals. Weird, huh? I even know a few carnivores who might question eating meat-based cereal.

If you get plenty of sunshine every day, you’re probably okay without vitamin D supplements, but it’s recommended that you still take 200 IU, just to be safe. Once you hit age 50, jump up to 400 IU. At 70, consume 600 IU. Vitamin D toxicity is rare, but you should stay below 2000 IU, just to be safe. It might take a little mindfulness, but you can get all the micronutrients a body needs and still stay cruelty-free. So grab yourself a sunlamp or a good multivitamin. It’s time to declare vegan vitamin victory!

 

By Denis Faye • January 12th, 2012

365 days to THIN

 

 365 days to THIN

muffintop-less:</p>
<p>Metabolism 101:<br />
Eat frequent small meals spaced 2-3 hours apart (5-7 meals a day)<br />
Drink ice water<br />
Drink green tea<br />
Do HIIT cardio<br />
Get plenty of sleep<br />
Lift weights <br />

Metabolism 101:

  • Eat frequent small meals spaced 2-3 hours apart (5-7 meals a day)
  • Drink ice water
  • Drink green tea
  • Do HIIT cardio
  • Get plenty of sleep
  • Lift weights
muffintop-less:</p>
<p>After you break down muscle tissue in the gym from resistance training, it needs immediate nutrients to replenish and begin rebuilding itself. This is why it is crucial to have a protein shake right after a weight lifting sesh. Opt for whey protein because it is the fastest digesting protein. Then follow up your protein shake 30 minutes later with a real meal consisting of a lean protein and complex carb. Your post-workout meal is just as, if not MORE important than breakfast! (YES, it is really THAT important).<br />
***Working out is simply the stimulus for change… where you break down the muscle tissue… it is in the sleep and proper nutrition afterward where the real growth and change occurs. That is why it is SO IMPORTANT to sleep, drink water and eat WELL.<br />

 

After you break down muscle tissue in the gym from resistance training, it needs immediate nutrients to replenish and begin rebuilding itself. This is why it is crucial to have a protein shake right after a weight lifting sesh. Opt for whey protein because it is the fastest digesting protein. Then follow up your protein shake 30 minutes later with a real meal consisting of a lean protein and complex carb. Your post-workout meal is just as, if not MORE important than breakfast! (YES, it is really THAT important).

***Working out is simply the stimulus for change… where you break down the muscle tissue… it is in the sleep and proper nutrition afterward where the real growth and change occurs. That is why it is SO IMPORTANT to sleep, drink water and eat WELL.

<br />
Treat your body right.. it’s the only one you’re gonna get!</p>
<p>That means you have to eat and keep it down!

Treat your body right.. it’s the only one you’re gonna get!

That means you have to eat and keep it down!

 

Wow wow wow, this is my favorite motivational BP yet!

 

My ass WILL look like this O_O  omg I am obsessed

My ass WILL look like this O_O  omg I am obsessed

 

The Life Today of Nikki Kuban Minton

Hello World! My name is Nikki Kuban Minton and I am a 24 and a mother of 2 precious children. A 3yr old Princess and a 1 1/2 yr old boy! They are the light of my life! If it was not for my children I do not know where I would be today!


I had met my husband when I was 19 at College, we had the relationship most college students had, serious but who knew what was going to happen next.  We were dating for a year and a half when I found out I was pregnant.  At the age of 20 I was shocked, scared, nervous, happy, sad, anxious, every possible emotion was running deep within my skin.  I thought to myself this is a sign from God and is a blessing in disguise.  

On my 21st birthday, I was not able to party like all of my other friends did, instead I was sitting around gaining weight like crazy and getting bigger and bigger.  I was growing so fast during my pregnancy that I was told that I had to watch what I was eating.  

At the time I thought this is an excuse to eat what I want, I’m Pregnant-the baby needs the food! When started my pregnancy I was 115lbs, the morning I delivered my daughter I was 197lbs.  The normal weight gain of a pregnant women was 15-20 lbs, I GAINED AN INSANE 82 lbs!!!! On May 10, 2008 I had a beautiful baby Girl, Giavonna Marie Minton, 8lbs 6oz.  My life had changed before my eyes and I WOULD HAVE NEVER CHANGED IT FOR THE WORLD!  

I had gone through many friendships during this time, I lost all of my friends because they did not understand my life now.  I was a mom- not a 21 yr old who could go out every weekend and party.  This was very hard and depressing for me, I was ALWAYS a social butterfly and would go out and loved to meet new people.  BUT, now I was not just a Mom, I was OVERWEIGHT and that was VERY hard for me to face.  I started working out at the gym and by January 2009 I was down to 136 lbs, not great, but it was progress for me.  

But, I found out I was pregnant again! This was very hard for my soon to be husband (at the time) and I to face! Of course I was happy, but we had mixed emotions- I had just graduated College in December, he was in his prime of his career; a police office, and our lives once again were going to turn around.  

I would not think of anything but bringing little baby into this family with as much love as I could give! My husband and I had then decided to push up our wedding and get married in April, before I got too large to wear a wedding dress.  With this pregnancy I had gained 65 lbs, this was very discouraging.  He was a week late, and when he was being delivered, his shoulder got stuck in my pelvis bone and I thought they had broke his shoulder and collar bone- he screamed and cried more than I had ever thought! He ended up being a 10lb very healthy baby, Neyko Christopher Minton! Now I had two babies in the house; my daughter now 17 month, who was walking and a brand new baby, who was colic. This was going to be a LONG road ahead of me. 

Having two babies was the least of my worries, I wanted to get my BODY BACK! This was going to be the hardest thing I had to go through.  Taking care of two babies and trying to find time to get my body together!  I had tried going to the gym, but it was hard to leave the babies.  I tried working out at home with the work out equipment we had, never had a second to be alone.  So, I decided to try P90X- I heard tons of wonderful things, and I thought to myself maybe just an hour-2 hours to workout!! Well I started P90X in February 2010 and only lasted 4 weeks. I started to go on an instant gratification fix and tried every diet pill, cleanse, every and any BAD/HARMFUL DIET OUT THERE! BIGGEST MISTAKE I MADE FOR MY BODY!  after a long 13 months I had finally got back to my pre Neyko weight and could not get past it.

On April 17, 2011 I had made a COMMITMENT to myself and health that I was going to lose this baby weight the right way, but working out! So, I had tried P90X again. This time I started at 138lbs, 37 in hips, 30 in waist, 34 inch chest, 41 in butt, and 24 in thighs.  I had gone cold turkey- started working out, doing the lean version of P90X and eating healthy/ clean.  For the first week I ate nothing but fruits and veggies, whole wheat, chicken, and DRANK ONLY WATER!  I FELT FABULOUS! Then, I ordered Shakeology (myshakeology.com/nminton24), this is a shake that has 70+ ingredients and gives you all of the nutrients you need in (1) one shake.  One shake is like eating 5 salads. This shake gave me energy, stopped my cravings for sweets, and helped me jumpstart my weight lose.  As of today it is June 27, 2011; day 70 0f P90X and I am 129lbs, 35 in hips, 28 in waist, 33 in chest, 39 in butt, and 22 in thighs. I AM VERY HAPPY WITH MY RESULTS!

Instead of not knowing where I am or will be, I am finally thinking about the future and what I would like my children to grow up knowing about me! I had also signup up to be an Independent Beachbody Coach, I help people reach their fitness goals, while I am reaching my own goals! I have never been healthier in my life! I need to know that when I am 50 years old I am still in the best health and shape of my life to keep up with my kids and the life they have! I WANT TO BE AROUND WHEN THEY ARE ADULTS!  One healthy choice after another, will lead to a healthy full life for my family and I.