Elimination Diet • Nikki Kuban Minton http://nikkikubanminton.com How To Become A Healthier, Fit, NEW YOU- Free Fitness Coaching Mon, 07 Nov 2022 15:51:05 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 How to Say No to Unhealthy Foods http://nikkikubanminton.com/how-to-say-no-to-unhealthy-foods/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-say-no-to-unhealthy-foods http://nikkikubanminton.com/how-to-say-no-to-unhealthy-foods/#respond Mon, 07 Nov 2022 19:00:55 +0000 http://nikkikubanminton.com/?p=9622 It takes a lot of willpower to stay on track with healthy eating especially during the holidays. Whether you’ve decided to eat healthier or have limited the types of foods you are eating, your choice on what you put or don’t put into your mouth should be respected. If you experience food bullying, this next […]

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]]> It takes a lot of willpower to stay on track with healthy eating especially during the holidays. Whether you’ve decided to eat healthier or have limited the types of foods you are eating, your choice on what you put or don’t put into your mouth should be respected. If you experience food bullying, this next article is a great resource… What to Say When People Push You to Eat Unhealthy Foods. 

What to Say When People Push You to Eat Unhealthy Foods

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]]> http://nikkikubanminton.com/how-to-say-no-to-unhealthy-foods/feed/ 0 9622 What is an Elimination Diet? http://nikkikubanminton.com/what-is-an-elimination-diet/?utm_source=rss&utm_medium=rss&utm_campaign=what-is-an-elimination-diet http://nikkikubanminton.com/what-is-an-elimination-diet/#respond Mon, 28 Feb 2022 19:00:00 +0000 http://nikkikubanminton.com/?p=8834 Have you ever heard of an elimination diet? “An elimination diet is a protocol of taking a group of foods or ingredients out of one’s diet, then reintroducing them in order to determine a reaction to that particular food,” explains gut health expert Erin Judge, R.D.N., owner of Gutivate, which offers nutritional counseling to those […]

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]]> Have you ever heard of an elimination diet? “An elimination diet is a protocol of taking a group of foods or ingredients out of one’s diet, then reintroducing them in order to determine a reaction to that particular food,” explains gut health expert Erin Judge, R.D.N., owner of Gutivate, which offers nutritional counseling to those dealing with digestive issues. If you are experiencing GI problems, you may want to start with an elimination diet to understand what may really be affecting your body. To learn more about an elimination diet, what to expect, how to start, and the purpose of it, check out the link below. 

What to Know About an Elimination Diet

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]]> http://nikkikubanminton.com/what-is-an-elimination-diet/feed/ 0 8834 Elimination Diet 101 Starts here… http://nikkikubanminton.com/elimination-diet-101-starts-here/?utm_source=rss&utm_medium=rss&utm_campaign=elimination-diet-101-starts-here http://nikkikubanminton.com/elimination-diet-101-starts-here/#respond Mon, 27 Mar 2017 15:51:30 +0000 http://nikkikubanminton.com/?p=3430 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 […]

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]]> 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 =)

WHole30, paleo, clean eating, meal plan, elimination diet, eat clean,

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 [button link=”fb.com/mintonfitness” type=”big” color=”purple”] CLICK HERE[/button]

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]]> http://nikkikubanminton.com/elimination-diet-101-starts-here/feed/ 0 3430 Whole 30 Week 2 in Review with Meal Plan http://nikkikubanminton.com/whole-30-week-2-in-review-with-meal-plan/?utm_source=rss&utm_medium=rss&utm_campaign=whole-30-week-2-in-review-with-meal-plan http://nikkikubanminton.com/whole-30-week-2-in-review-with-meal-plan/#respond Mon, 16 Jan 2017 17:08:35 +0000 http://nikkikubanminton.com/?p=3390 Whole 30 Week 2 in Review… This week had its ups and downs…   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 […]

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]]> 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! 

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