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!!!

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!

 

Gobble Gobble Without The Wobble Challenge

Thanksgiving is approaching, Can you believe the year 2016 is almost over??? Where has time gone? Honestly, Have you reached every New Years Resolution you made for yourself? Yes? Well good for you! HOORAY!!!! No, we shouldn’t be celebrating? Well, why not? We still have 11 weeks left of the year and I have the PERFECT thing waiting for you!

gobble gobble

The Gobble Gobble without the Wobble Challenge group! What is this you ask? Basically a group for 21 days where you get to EAT FOOD, Workout for 30 minutes, and you still get to lose the pounds… how does this sound? YES you get to eat Thanksgiving Dinner and Lunch… just not the leftovers for weeks later! Deal?

 

This will be a Group where we will:3 day refresh results

  1. Follow the 21 day Fix workouts and meal plan. 30 minutes a day for 21 days, plus you get to follow color coded containers that help you portion your food, and believe me YOU EAT! Along with Shakeology.
  2. You will get support, accountability, and community! We will work through an app on your phone, where you will check in daily! I will post my accountability daily and hope you will as well!
  3. I will share tips and more. You will get recipes, tips, and motivation that helped me along my journey back when I began!
  4. Win Prizes! From shaker cups to shirts, all for your commitment and dedication to your results!

When you commit to me as your coach and this group, you will receive a free 3 day refresh!

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This Challenge runs from November 14, 2016 until December 5th 2016. 21 days of you committing to YOU and your health, along with committing to me helping you do so! I will be doing it right along with you!

 

How do you get started?

  • you will go to teambeachbody.com/nikkikminton > beachbody challenge tab> challenge packs and you will choose 21 day fix along with your favorite flavor of shakeology (my favorite is chocolate)
  • if you want to sign and continue monthly with a discount or even to eventually help others do the same thing, you will go to teambeachbody.com/nikkikminton > coach tab> become a coach> fill in info and you will choose 21 day fix along with your favorite flavor of shakeology (my favorite is chocolate)
  • once you do either of those, you will then complete this form so I can get to know you and your goals! If you want to talk about your goals first….

START HERE =)

ALL NEW 3 Day Refresh- 3 Day Detox

One of the healthiest and most innovated ways to break bad habits and cravings, and lose a little weight in 3 days!!!!

My results were astonishing!!! I didn’t even want to take pictures because I said, “How can my body change that much in 3 days?” well the proof is in the pictures! (Below)

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The 3 day refresh is a great product where you don’t starve yourself, just easily and slowly see how good habits can change your body!

Why do the 3 Day Refresh?????

A little ice cream here…an extra slice of pizza there…and before you know it, your jeans are too tight and you need a quick way to lose a few pounds and get back on track. Or maybe you’re just finally ready to start a new weight loss program, and you want to jump into it with total commitment…

3-DAY REFRESH IS A DRAMATIC CHANGE THAT WILL HELP CLEANSE YOUR BODY AND IMPROVE THE WAY YOU FEEL — WITHOUT STARVING YOURSELF.

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Specially formulated shakes for 3-day results. Easy-to-prepare “clean” meals DESIGNED to help you lose a few pounds and never feel deprived. GUARANTEED or your money back (less S/H).

THIS IS HOW YOU BREAK THE CYCLE OF BAD EATING AND GET A JUMP START ON HEALTHY WEIGHT LOSS.

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Yes, Get me Started

THE ULTIMATE RESET- SPRING CLEAN YOUR BODY

Exciting news from Beachbody!

The new Beachbody Ultimate ResetTM is now available for purchase.

 


What is the Beachbody Ultimate Reset?

It’s a comprehensive, no-starvation, inner body tune-up. In just 21 days, the Ultimate Reset can help you gently restore your body to its original “factory settings,” to help you:

 

  • Have more energy and greater focus*
  • Experience better digestion and a more positive mood*
  • Enable your body to function more efficiently*
  • Help you lose weight*
  • Improve your overall health.*
    Why Reset?

    Our environment has become more and more toxic. Our bodies absorb pollution and harmful chemicals all our lives, along with the air we breathe, the food we eat, and the water we drink. These toxins can get stored in our bodies, clogging our cells and slowing down their natural functions.

    It’s not enough just to work out and eat right. At Beachbody, we realized we had to take a break from the everyday and find a way to get those toxins out of our bodies. Along with getting in shape on the outside, we had to start getting healthy on the inside. We decided it was time for a Reset.



    What the Beachbody Ultimate Reset is NOT:

     

  • A starvation diet. (You’ll eat three filling, healthy meals every day.)
  • An abrupt cleanse that’s hard on the body. (The supplements work together gradually to gently shift your body’s internal settings.)*
  • A laxative-based, colon-focused cleanse, which fails to truly detoxify the whole body. (You won’t be running to the bathroom every hour!)To learn more, find out what to expect during the Reset, and read Success Stories from test group participants, go to my Web site at www.beachbodycoach.com/nminton24 and click on the Beachbody Ultimate Reset banner. Or contact me directly and I’ll be glad to answer any questions you might have.

     

    Get ready to restore your inner health!