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

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.

core-de-force-nutrition-plan

 

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!

 

Clean Eating: What are some tips and suggestions to understand it all!?

Clean Eating is something most don’t understand! They may think it is just eating healthy or eating fruits and veggies, but in reality it is all about what is in your food that makes it “clean”!

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1 thing about Clean eating is making sure you are eating REAL food, nothing processed, artificial, or that has preservatives in it!

2nd thing is how often you eat- 5-6 small meals a day is KEY to your success!

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3rd thing I would suggest is making sure you know what you are eating- if you go to buy something and the label has ingredients (more than 5 is a no no) but that you don’t understand or cannot read— don’t eat it!

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Tosca Reno is the author and Clean Eating Queen! She has taught me everything I know! It started with the Eat Clean Stripped book! Follow her- search her website and blog for the best tips!

Do you want accountability and more tips on clean eating??? Join me for my Clean Eating Challenge in November!

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Meal Prep, KEY to Success

Tip #7 to a NEW you is Meal Prep… WHen you have everything prepped for the week you will have an easier time to eat clean and stay on track!

 

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So far we have covered

Tip #1: Clean Eating

Tip #2: Exercise

Tip #3: Water

Tip #4: Tracking

Tip #5: Accountability

Tip #6: Schedule

 

 

Meal Prep is something that can tack a long time, but if and when you get the routine down it will take tops and hour a week!

What does meal prep consist of? Anywhere from baking your chicken for salads and wraps to cutting all veggies and fruit for the week!

  1. Wash and Cut fruits and Veggies and put into individual bags or containers for the week! WeeklyFoodPrep-1024x1024
  2. Bake all of your chicken for the week! If you are cooking for just you or the whole families lunch, Bake 6-10 chicken breast on SUnday or your meal prep day! (put on baking sheet, add seasoning, and cook on 375 for 25-30 minutes, turn once!)
  3. Cook a large batch of Quinoa plain, and then the night before or that day add your spices and veggies for lunch or dinner, or your berries for breakfast! all you’ll have to do is cook in warmer for 5 min and it will be done, unless you eat old!
  4. Individually put your salad with veggies in containers so that you just have to cut and add chicken/protein!
  5. Cut your dinner veggies and place in bags so that when its dinner time, you just have to cook!
  6. Make a large crock pot clean dish (ideas @ graciouspantry.com ) and freeze for the week! Take out for lunches or dinner!

 

Meal-Prep

 

If you are in the “warmer” climate: Grill out! This is a picture from summer meal prep for my family!IMG_6376

 

 

 

 

 

 

 

 

 

Meal prep will be however and whenever you decide! You can spend the extra $$$ at the grocery store and by “pre cut” fruits and veggies and meal prepped veggies (stir fry and stews) but if you are in a budget: do it yourself! It honestly does not take long!

 

If you prep and bake chicken first, cut fruits and veggies, take out chicken, and individually package your salads, you will be done! Label it if you need (dry eraser makers are great! or labels!)

 

What is one thing you NEED to prep and one thing you have a hard time prepping? Post BELOW!

 

 

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Monday Motivation on the food front!

Today is Monday October 20th, 2013 it has been a crazy month and I have not wrote a blog post! I need extra accountability to write posts and get information to all of you who need the same accountability I do! When I started my fitness journey back in 2011 I always researched how to lose weight faster and what could I do to completely change my diet and get the maximum results in the shortest time! The only thing I could come up with was Clean Eating and Exercise!

 

day 3Clean Eating: LIMIT processed foods- do you know what clean eating is? I did not when I first started my journey so I researched it and ever day learnt something new!

 

This image to the left explains what clean eating is and what is allowed and not allowed when transitioning into this lifestyle! All of these tips are from Tosca Reno! She is a genius when it comes to clean eating!

 

Do you eliminate anything in a box? Do you rely on food from a box? If the food does not expire in a week it should not be consumed! this is a rule Tosca taught me in her book “Eat Clean Recharged”, have you read it? If you want to know about clean eating this is a book to invest $15 in!

 

Day 1 The rules to live by! I would print these out and keep it on your refrigerator! It is so easy to follow but also so easy to slide away from! How many times have you said I am going to go on a diet? How many times have you failed on that diet? When we say we are going on a diet it usually consists of starving our selves! Well with clean eating you will eat 5-6 small meals a day! Raw and Natural so you will eat less but more often and it will help rev your metabolism and help burn calories! Doesn’t that sound amazing???? The first time i read that I had to RE READ it because I was afraid I was reading what I wanted to hear, EAT MORE! Yes, Eat 5-6 small meals a day that have little to no sugar, all natural and raw foods! Fruits, Veggies, Grains, Nuts, low fat, little dairy, and no artificial only natural sugar! Take time the next few hours/days to comprehend this! Maybe invest in the Eat Clean Recharged Book! Email me @ nminton24@gmail.com to ask questions or come back tomorrow for the tips to transform your body with exercise!

Comment Below if this was helpful!

 

 

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Mareena’s Beachbody Transformation

What amazing results!!! 150 days of daily activity and shakeology made these changes!!! P90X= Intense THEN Insanity=INSANE is called dedication and driven to the goals that want to be reached! You Can do what you put your MIND and BODY to! Stay Positive and GET SUPPORT!

NEW YEARS is 29 Days AWAY, what will YOU do this year? The same Resolution as last year? When will it get old? “Lose weight and Be healthy!” CHANGE TODAY AND START YOUR JOURNEY SO YOU DON’T HAVE TO HAVE THIS RESOLUTION FOR 2014 AS WELL!!!

Message Me, POST BELOW, and TAKE THE CHALLENGE!