Dialing into your Nutrition

When it comes to clean eating and the quality of your food it’s really important.  Here are my tips that I have learned the hard way when my progress stalled.

Fruits- bananas, grapes and mangoes are the highest sugar fruits so I would recommend that you limit them to once per day.  I would suggest pears, apples, and any berries. A serving is 1 cupped handful.

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Veggies- raw or steamed. 2 cupped handfuls eaten 4 times per day. Examples, cucumbers, tomatoes, leafy greens, broccoli, spinach, asparagus, green beans, sprouts, celery.  Note:  Carrots are actually high in natural sugar!

Carbs- 1 handful per day of quinoa, brown rice, oatmeal, or cream of wheat and or a hand sized sweet potato.

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Lean protein- stick to chicken, tuna, egg whites, turkey, or non oily fish like salmon and tilapia.  Other protein sources are shakeology, protein powder, nuts (but also a good fat).

Beverages- water!!! Unsweetened herbal teas!

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So if you are really trying to shed weight stay away from dairy products, juice, bread, salad dressings (make ur own with balsamic vinegar and evoo), spreads and high sodium foods!

NO TURKEY BACON for my bacon lovers and no sliced cheese!

I promise if you even start making small tweaks with this plan you will see a drastic change!!!

Eat Clean Stripped 4 Week Support Group

As many of you know I am on my postpartum Journey still, 13 months postpartum, but my body is nowhere near where it was pre pregnancy 3!  I want to get on track with my clean eating and what better way to do it than in a group! I have done Whole30, which it is great- I found myself binging after I finished it- almost way too restricted =/ Where when I followed the Stripped Plan 6 years ago, my health and nutrition skyrocketed! I felt amazing! 
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Starting MONDAY May 8th, 2017 we will go through Clean Eating Stripped Plan by Tosca Reno.  What will you need to do to act fast and commit to this group? Buy this book http://amzn.to/1cbFohe (you can get it at Barnes and Nobles or any other book store) and Email me @ nminton24@gmail.com Subject: 5/8 Eat Clean Group- and let me know that you want in! There is no other commitment than owning the book and committing to 4 weeks of following the meal plan, accountability of the group, and posting your stats!!!!
 

I will be completing Insanity Max30 and Shakeology along with this group- so If you would like a workout plan we can set you up with that as well- include it in your email =)

WHO WANTS IN???? ACT FAST!!!! Share with your friends, comment here, and email me! For every Friend you Refer- you get entered into a drawing to win some free Shakeology Packets =)

#cleaneating #freegroup #eatclean #eatcleanstripped #lose 10 lbs in 4 weeks!

 
 
 
 

Meal Plan of the Week: Chalean Extreme Week 11

Plan to fail or fail to plan. That is the motto this week! With Easter this weekend I really have to make sure my eating is on point for the week and the only way to do that is to have my plan!

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I know I will be eating Ham and Potatoes, Desserts and bread… that is how our holiday meals go! But if I want to still get results I better plan that 80% of the week… so That is why you see what you do!

 

I am starting the Ab Diet again and this is one thing I love to experiment with- each day I will incorporate more and more of these items! So of course with me working from home, my plan tends to change alittle- but when I have this set, when I am not prepared I have this food prepped in the fridge! 

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Shakeology is a must no matter what Diet or Meal Plan I am following! If you don’t know much about it- click on Shakeology =)

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When you want to get back to where you were and where you know you can get too… YOU WORK YOUR TAIL OFF! When things are not working- you change them and make them work! This is my progress today {below} and I am sooooo proud!

 

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RECIPE: PB Chicken: Take 1/4 cup of almonds and cashews, 2 tbsp of PB, 1 TSP of EVOO and blend- marinate over chicken for 4-6 hours then grill!

Want to join me on this journey? I have a free ab challenge RIGHT NOW April 12-22nd 2017 or a MOMKINI group =) Message ME

Elimination Diet 101 Starts here…

For the past 2 1/2-3 months I have been learning a lot about my body and I have found that my body runs so much better on a paleo type diet. Now when I say Diet it doesn’t;t mean I will eat this way for a small amount of time and then go back to my old habits. The reason I have 101 on this title is because this is the beginning phases of learning how to incorporate this eating as a lifestyle. So phase 1 is to eliminate all the dairy, sugar (artificial), grains, and legumes (beans and peanuts). If you followed my Whole30 journey you saw this is similar to the meal plan that I ate, but with incorporating Shakeology It is NOT Whole30 compliant. So I will take a lot of the principals that I learnt through Whole30 and put them into play here. I will use recipes from the Whole30 Cookbook, Well Fed Weeknights by Melissa Joulwan, and Plain Jane through protein and veggies together =) *** This is also color coded for 21 day fix or anyone using portion containers =)

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Breakfast will always be my post workout fuel = Shakeology with 1/2 banana, spinach, chia seeds, and cashew butter. I like to pack my shake with a variety of food groups to cover it all and keep my energy level up! I have a hard time with veggies some days so the spinach helps! Chia Seeds give me the extra protein I lack throughout the day ? 

Lunch will always be eggs of some sort, overhard- hard boiled- or scrambles with hot sauce. AND berries- mainly strawberries, but I like to mix it up some days too with raspberries and blueberries (usually what we have on hand) and the veggie days will mainly be peppers but i may switch it up with tomatoes because I like that combo (eggs and tomato). 

Snacks will be on my drive to get the kids from school- so it will be easy! Hummus and peppers or cucumbers. Apple and mixed nuts (I buy the unsalted mixed nuts from costco- buy sometimes i mix my own- almonds, cashews, and pistachios)

Then Dinners… I am pretty plain jane- I love to be as simple as possible, because once i start getting into recipes I tend to get side tracked and burnt out! SO I through chicken breast in a crock pot and make shredded chicken on sunday- use that for wraps and salads for the week…. recipe here 

Spaghetti Squash and Meat Sauce will be simple… I cut the spaghetti squash in half, take out seeds- coat with EVOO, salt and pepper, place down on cookie sheet- add 1/4 in of water and then bake on 450 for roughly 20-45 min (depends on size and how you want the texture)- less time for more crunchy. Then I buy sugar free sauce at the store and add ground turkey to it!

Turkey Chili recipe here (we will do without beans) 

Veggie Stir Fry and Cashew Chicken will be on next weeks meal plan and blog post ? so subscribe to my page to follow me! Also Share this with whomever you think would enjoy this journey!

To follow me and my journey CLICK HERE

Top 3 Tips to Staying on Track with Your Nutrition

So many times people find it hard to stay on track with their nutrition (myself included) if you read my post about the Top 5 Fitness Tips you know Support is #1.. yes that is true with Nutrition as well- you have to have some type of support to make sure you stay accountable! But that is not what I am here to tell you… I am here to chat about 3 things that I know if I forget to do each week- I will not stay on track… 

Foods-Clean-Eating-Shopping-List

#1: Meal Plan: You have to set out what you are going to eat each week… even if it is a vague meal plan or its going to change… you have to set yourself up for success!

  • *Make a schedule- breakfast, snack, lunch, snack, dinner, snack: If you follow Clean Eating you know 5-6 small meals a day is whats going to help your metabolism!
  • *Each meal should have a protein or healthy fat and complex carb (fruit or veggie) 
  • *You want to try and keep carbs to the early afternoon (not after 6pm or 3 hours before bed)
  • *You want to try and keep your fruits to before lunch to make sure your body uses those sugars and they don’t just sit in your body in the evening. 
  • *You can find a few of my meal plans here: Whole30 Meal Plan , Vegan Meal Plan, Meal Plan

chalean extreme week 4

#2: Make your List and Grocery Shop: Make your grocery list based off of your meal plan! (Sometimes I grocery shop and then meal plan, only because I know the foods we like and I know what my kids will eat… so if i make something new i have to go to the grocery store just for those items!)

  • *Look at your meal plan and make your list: Produce, Meats, Dairy/Eggs, then the aisle items…
  • *SHOP THE PERIMETER and stay away from the aisles as much as possible! Of course you’ll need your frozen veggies and oils/vinegar for dressings or your nut butters, but do those aisles last and have a plan to attack them! 
  • *Eat before you shop- you are less likely going to stay away from your impulsive buys this way!

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#3: MEAL PREP: Take time each week and prep your foods that are on your list and that you bought!

  • *Wash, Cut, and portion out your fruits and veggies: you’re less likely going to snack on unhealthy foods this way! Easy to grab and ready to eat!
  • *Batch Cook your Chicken/protein for your salads: I make crockpot shredded chicken for the tops of salads, lettuce wraps, or just for the kids to eat. Some people bake their chicken or make salsa/fajita chicken/steak in bulk! 
  • *Make hard boiled eggs for snacks
  • *Portion out your mixed nuts so you can quickly grab with your fruit or veggies!
  • *Make your salads/lunches: I have found that even with working from home- if it is made and easily accessible, I will grab that over something unhealthy. 
  • *Portion everything out or completely make your snacks and lunches. 
  • *You can make simple breakfast muffins too. Egg Muffins or Banana Bread Muffins
  • *Dinners I have found I make simple- Protein, veggies, carb… but if you like soups or fancy- use the crock pot! Put your meal in in the morning before work- and by dinner time its ready… You will not snack and you will be ready to eat dinner by the time it is done!

Meal-Prep

These are 3 of my top tips to helping you stay on track each week to set yourself up for success! This is also just a glimpse into what I share with my team and challengers! If you are looking for health and fitness support, message me or fill this form out =) 

Also feel free to submit what you would like to hear from me about!

Whole 30 Week 3 and 4 Review

These Past two weeks I have found that maybe I became lazy… or I know what works for me! They always say, “Don’t fix what is not broken” right? Well This program has taught me what to eat, what foods are complaint, and what foods my body (and family) enjoyed.

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We were pretty simple the last 2 weeks and did not try anything new… We knew that we liked simple with 1 new meal a week… I liked having the family try something new and hope that it worked well. If not, we knew not to try it again!

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Today I honestly can sit here and say- I know this program has worked for my family… Not only in weight loss for my husband and I, but for the aspect of having my children be able to focus more while at home and in their activities! Sugar is more than a yummy goodness our bodies crave- it truly deteriorates your brain and functionality! After Whole30 we will incorporate the same meals into our days with the occasional treat and cheat, the kids will get their Annie’s Organic Fruit Snacks, their Honest Juice Boxes, and pringles/goldfish- hey- they are kids and I grew up eating toaster strudels and frosted flakes for breakfast- and I survived!

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I am excited to start Whole30 again, with a few exceptions and helping a group of ladies into the GAME CHANGER!!!!! We start February 6th… will you join us?

Whole 30 Week 2 in Review with Meal Plan

Whole 30 Week 2 in Review… This week had its ups and downs…

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Week 2 started out great! I felt amazing, still had a cough.. and by wednesday (day 10) I was off to the Urgent Care (DR) because my son started the cough and I needed to be able to say this cough wasn’t anything serious… WELL Antibiotics it was and thats when my mood and body went down hill =( I just felt nasty, icky, and worse than before the antibiotics! So I am pushing through and today is day 6 of the antibiotics and so I will finish them in time to rock the last 10 days of whole 30… BUT i have stayed complaint and eating my normal foods on my meal plan even without an appetite and only wanting bad sweets… I will have a piece of fruit, coffee with coconut oil blended, or a larabar to overcome that craving! WE SUCCEEDED week 2!

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As They Say… Don’t drink Shakeology with on Whole 30, I again need it for my health! I don’t feel Shakeology has anything bad in it- so I don’t think I personally need to eliminate it from my body… which Whole 30 is an elimination diet of the bad (sugars, dairy, legume, and grains) to see what is negatively effecting your body!

whole 30 week 2

 

Whole 30 Sloppy Joes: 

Recipe: 

Meat

  • 1 lb Ground beef (i used Ground Turkey)

Produce

  • 1/2 tsp Garlic (minced)
  • 3/4 cup Green pepper
  • 5 Medjool dates, pitted (i did 4 on second try- 5 was too sweet for us)
  • 1/2 cup Onion
  • 1/2 tsp Parsley, dried (omitted)
  • 1 Russet potatoes

Canned Goods

  • 1 tbsp Tomato paste

Condiments

  • 1 tbsp Dijon mustard
  • 1 8oz can Tomato sauce (i used marinara) 

Baking & Spices

  • 1/2 tsp Salt

Oils & Vinegars

  • 1 1/2 tbsp Apple cider vinegar

Liquids

  • 2/3 cup Water

Directions:

  1. Brown ground meat
  2. Add onion, garlic, salt, and green pepper. (and parsley if you use it)
  3. Put dates into 2/3 cups of boiling water for 30-60 seconds, take pits out and blend in blender.
  4. Add tomato paste and sauce to date mixture in blender.
  5. Add Dijion Mustard, Apple Cider Vinegar to meat mixture. 
  6. Add 2 tbsp of date water to your sauce mixture and then add to the meat. 
  7. Bake potato or cook in microwave for 5-7 minutes. 
  8. Put Sloppy Joes over potato and enjoy! IMG_9743

 

 

 

 

 

 

Needless to say, I am ready to push through the second half of this program! 

Whole 30 Week 1 Review and Meal Plan

Hey Everyone! I am excited to update you on how week 1 of Whole 30 went!  I will share recipes and my meal plan, along with how I felt each day!!!

Here is my meal plan for Week1 

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I did switch out the eggs and avocado for eggs overhard and strawberries towards the end of the week and added my avocado into my Shakeology (which is not Whole 30 approved but my body will NOT go a day without it!)

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Every Recipe we did was good! I am not a Red Meat Girl, so the Beef was not my favorite- but it was Hubby approved!

 

Shredded Beef Recipe: (Feeds 4 or more)

  • 3 pounds of Beef Roast (I used eye round beef)
  • 6 cloves of Garlic (minced)
  • 1/2 cup cilantro ( i omitted bc I don’t love it)
  • 1 lime
  • 1/2 cup Apple Cider Vinegar
  • 1/2 cup water
  • 1/2 cup EVOO
  • 2 TBSP of Cumin
  • 1 TBSP peppercorns
  • 1 TBSP oregano
  • 1 TSP Sea Salt 
  1. Combine Lime Juice, Garlic, and Cilantro-mix well and Marinate meat for 4-48 hours.
  2. Add All Ingredients in crockpot on low for 6-8 hours or until meat pulls apart. 

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MY EMOTIONS AND FEELINGS!

Day 1: I was ANXIOUS, I wanted to make sure I followed the plan to a T and was making sure I was on top of any craving or hunger- I kind of made myself overwhelmed!

Day 2-3: Was Normal- tired by 7pm and not starving, I was truly satisfied!

Day 4-5: I woke up with a headache or burst of energy and a slight headache in the late morning. Coffee Black and a glass of ICE water helped!

Day 6-7: I was awake, and touchy with my emotions. I was fine then would cry over simple things or I would get testy. And I wanted to SNACK on day 7- just because I was laying around the house.

Nothing not normal with a detox! a few aches and pains, a little hunger, and a few cravings! When you are use to eating 5-6 meals a day… going to 3 is HARD! This week I did have a snack, and I will continue to do so in week 2- I am a nursing momma- So I do have to make sure my water and calories are up! ALL HEALTHY AND WHOLE 30 COMPLAINT (minus my shakeology).

If you have any questions: Don’t hesitate to ask!

Message Me!

 

Core de Force Week 1 Nutrition Plan

Core De Force is AMAZING!!!! I am so happy to have been starting this program, it makes me SOOOO excited to wake up and KICK BUTT!!! Are you doing Core de Force? JOIN MY GROUP!

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Ok so- When I went to make my meal plan, as always I had to Calculate my caloric intake which is STEP #1: page 1 in the Book: Your Weight x11= Calorie Starting Point, take your starting point and +400 = Maintenance Calories, then take your Maintenance Calories and -750 to get your TARGET Caloric intake

STEP #2 – Take the number in the last field above and look below to see which nutrition plan you should follow. ( I am following PLAN B @ 1659 calories and Chris will be at PLAN C with 1805 calories)

core de force nutrition plans

STEP #3 – Now that you know your PLAN from above.  Now you can see the number of servings you need per day following the CORE DE FORCE Nutrition Plan. This follows the winning nutrition of 30% Protein / 40% Carbs / 30% fats which have been the fuel behind a lot of successful results.

CORE DE FORCE Nutrition plan

You can track your daily nutrition with THIS GUIDE that can be printed for your use!

IMPORTANT Difference with the CORE DE FORCE Nutrition Plan!!

You may have used the INSANITY Max 30 Nutrition Plan or the 21 Day Fix Meal Plan, but this one is a bit different!

Here is the big difference:

The above plan and servings are considered your “BASELINE”. Keep that in mind as we discuss this next part…

On WEEK #2 – Add an extra FRUIT (Purple Container) serving every day

On WEEK #3 – Keep eating the extra FRUIT (Purple) and add an additional HEALTHY FAT (Blue Container) serving every day

On WEEK #4 – Return to your BASELINE serving from the above calculation.

Why this change?

I think it’s brilliant! According to the guide, as the workouts intensify, your body needs more fuel! Gradually increasing your calories with “energy foods” like fruit and health fats keeps your metabolism firing and plateaus stay at bay. When you drop those calories back down in Week 4, your body is primed to accept the deficit, which translates to killer results at the end of the program.

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As we go through this together, I am looking forward to seeing what this change-up will do for us!

Crock Pot Recipe: Not your average Pulled Chicken

How many of you LOVE Pulled beef, but want a new or healthier version??? Well, I know my family loves pulled beef on Italian rolls… So, I thought I would try a “Pulled Chicken over Brown Rice” and it was PERFECT! Everyone loved it, even my two kids!

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Directions: 

1. Add into Crock Pot:

  • 4 Chicken Breast (Add Desired amount of Chicken in CrockPot)
  • 1 large onion 
  • 2 stalks of celery
  • 3 cups of Chicken Broth
  • 1 tbsp of Garlic Powder (you can also use minced or fresh garlic)

2. Put on High for 2-4 hours of Low for 6-8 hours

3. Use 2 forks and pull chicken apart

4. Turn off and Let sit for 10-15 min to pull all juice together

-While Chicken sits, make your brown rice/quinoa!

You Can make with a veggie or not, you can serve on rolls or over rice or quinoa, you make it however you want for YOUR family =)

***This Recipe Made for 2 Adults, 2 Children, and had left overs for 2 adult lunches!