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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Transformation Tuesday in the Kitchen! Abs are made in the Kitchen =)

I know when I started my journey 3 years ago, nutrition was the hardest thing for me, WHY? Because I did not know much about “healthy food” the biggest and best for healthy was grilled chicken salad (yes with cheese and croutons) BUT to my surprise, the toppings on your salad plus dressing is what makes it worse than some other options out there!!!!

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So I started slow-went from bacon to turkey bacon, eggs to egg whites, white bread to wheat or whole grain- fruit snacks to dried fruit- yogurt to greek yogurt…. These were my slow transition for the first month of my journey!

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Then I learnt about clean eating and it helped A TON for me to learn, what foods did what for my body, what foods to avoid, and what foods that are GOOD for you even though they are a “fat” food! (ex. avocado)

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But here is an other amazing diagram to show you what foods to pair with one another to get great results and stay full!

HOW AWESOME IS THIS 7 Day Meal Plan! Super easy to follow and everything is there for you!

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“Share” with other so they can see how easy it is as well!

Post below if you would like a FREE group to learn about clean eating!

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Woman’s Body Beast Transformation and Vegan Fix Meal Plan

What does it take to get the results you want? It takes dedication, commitment, and readiness to change! DO you have what it takes?

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Its not always rainbows and sunshine when you are working to reach a goal! My goal is to “tone up” I want lean muscle, less fat, and more definition for my body! What better way than to lift weights and lean out with a vegan meal plan! I have taken animal protein out of my diet for a year now and I feel better than ever! It is hard at first, but your body will thank you! Body Beast has changed my body more than any program thus far!

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First thing I have been doing is committing to the workouts! I workout every morning with my husband between 5-6am, before he has to go to work and before the kids wake up! Second thing is committing to my diet! I have been following the Fix Meal Plan That I made myself during the 21 day fix!

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Week 2 and 3: I am plain Jane…. I like the same things over and over! the only thing I change is my fruits; strawberries, apple, blueberries, kiwi! Swap sweet potato and quinoa occasionally, but that is all! This is my meals and this is what works for me!

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Its all about challenging yourself! If you are up for the challenge, DO IT! If you need accountability, GET IT!, you need to set goals for yourself and work towards them! Don’t let anything hold you back! Afraid of getting big? We are women that do not have testosterone! DONT WORRY ABOUT THAT! We will gain lean muscle if we eat right and make sure we listen to our bodies needs!!!

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My next challenge will be for WOMEN who want to do Body Beast and Learn how it has worked for me!!!! Message me NOW

Simple Meal Planning Tips

Preparing a fresh meal for your family doesn’t have to be a headache. Use these simple tricks, ideas, and shortcuts to make no-fuss dishes

 

1. Take 1 Day to Plan, Shop, and Prep your food for the week! (I like Mondays- but Full Time Moms that work like Sundays)

  • I like to use Eat Clean Diet Cookbook, www.graciouspantry.com , and www.skinnytaste.com for the majority of my family friendly recipe ideas on top of my Beachbody Program Nutrition Guide (Each one of our programs have a nutrition guide to help you meal prep and eat the best while hitting the workouts hard!)

2. When planning your week plan every meal with a complete title and tips to remember where the recipe is.

Screen Shot 2013-04-23 at 12.04.52 PM3. Write out your grocery list (double check your pantry and refrigerator to make sure you do not buy extra!) and make sure you put how much of everything you need!

4. Go Grocery Shopping and get what is on your list! Stay in the perimeter of the grocery store unless you need a spice!

shop-perimeter

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5. Come home and prep for the week!

  • Wash and cut veggies and fruit (Tips on how to cut your produce)
  • Put in individual containers or bags so that you can just grab and go (men get a larger portion!)
  • Pre Package meats and add spices! So that all you need to do is mix the fresh ingredients in and cook!
  • Bake/ Grill Chicken for the week (Chicken Salads, Chicken Wraps, Chicken and veggies)
  • Grill some veggies incase you get stuck at work late!
  • Scoop Greek Yogurt and Hummus in individual containers so you can just add fruit or grab your veggies =)

6. You are now ready for a wonderful week of staying on track and having healthy meals planned for you and your family!

 

I Hope these tips have helped you so you can stay on track, if you need help or any other suggestions I would be happy to help you!

Message me TODAY!

 






 

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