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!

Pittsburgh Super Saturday April 2014, Beachbody Coach, Training , Beachbody Coach Opportunity, Live, Love, Help others, motivation, Inspiration, fitness, nutrition, clean eating, eat clean, growth, pittsburgh, melanie mitro, nikki kuban minton, beachbody coach, beachbody secret, Coach camp, coaching secret sauce, postpartum journey, postpartum fitness, postpartum mom, cranberry fit mom, cranberry beachbody coach, cranberry township fitness, at home workouts, mom of 3, fit mom, Shakeology, meal plan, recipes, chilean extreme, abs power diet, diet

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! 

Pittsburgh Super Saturday April 2014, Beachbody Coach, Training , Beachbody Coach Opportunity, Live, Love, Help others, motivation, Inspiration, fitness, nutrition, clean eating, eat clean, growth, pittsburgh, melanie mitro, nikki kuban minton, beachbody coach, beachbody secret, Coach camp, coaching secret sauce, postpartum journey, postpartum fitness, postpartum mom, cranberry fit mom, cranberry beachbody coach, cranberry township fitness, at home workouts, mom of 3, fit mom, Shakeology

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 =)

Pittsburgh Super Saturday April 2014, Beachbody Coach, Training , Beachbody Coach Opportunity, Live, Love, Help others, motivation, Inspiration, fitness, nutrition, clean eating, eat clean, growth, pittsburgh, melanie mitro, nikki kuban minton, beachbody coach, beachbody secret, Coach camp, coaching secret sauce

 

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!

 

Pittsburgh Super Saturday April 2014, Beachbody Coach, Training , Beachbody Coach Opportunity, Live, Love, Help others, motivation, Inspiration, fitness, nutrition, clean eating, eat clean, growth, pittsburgh, melanie mitro, nikki kuban minton, beachbody coach, beachbody secret, Coach camp, coaching secret sauce, postpartum journey, postpartum fitness, postpartum mom, cranberry fit mom, cranberry beachbody coach, cranberry township fitness, at home workouts, mom of 3, fit mom

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 =)

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 CLICK HERE

Whole 30 Week 2 in Review with Meal Plan

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

IMG_9303

 

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!

IMG_9712

IMG_9701 IMG_9737 IMG_9767

 

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! 

Beachbody Ultimate Reset Week 1 Vegan Breakfast Recipes

So as you know I did the Beachbody Ultimate Reset back in January and posted my favorite recipes for the week! Well the meal plan has changed and AMAZING!!!!!! So I have been getting asked about the Reset Recipes!

Coconut QuinoaCoconut Quinoa, Vegan, Breakfast, Ultimate Reset Recipes, Vegan Recipes

  • 3/4 cups cooked Quinoa
  • 2 tbsp. of coconut milk, warmed
  • 1 tsp. pure maple syrup
  • 1/4 cup fresh pineapple chunks
  • 1 tbsp chopped raw nuts

Combine Quionoa, coconut milk, and pure maple syrup in bowl and mixed well- top with pineapple and walnuts!

 

Oatmeal Tropical Papaya in oatmeal, tropical oatmeal recipe, how to make oatmeal, breakfast, clean eating, weightloss

  • 1 cup of water
  • 1 pinch of himalayan salt
  • 1/2 cup rolled oats
  • 1/2 medium mango, diced
  • 1/2 medium papaya, diced
  • 2 tsp. unsweetened shredded coconut flakes
  • 1 tbsp. chopped raw walnuts

Bring water and salt to a boil, add rolled oats over medium heat for 5 minutes. Remove from heat and top with rest of the ingredients!

 

Fruit Saladfruit salad, fruit for breakfast, breakfast recipes, clean eating recipes

  • 1 medium kiwifruit, diced
  • 1 cup of fresh pineapple chunks
  • 1 cup of papaya, cubed
  • 2 Tbsp. of Toasted Pumpkin Seeds***
  • 1 tsp of shredded unsweetened coconut flakes

Combine fruits and top with coconut flakes and pumpkin seeds and ENJOY!

***Toasted pumpkin seeds (take 2 cups of raw shelled green pumpkin seeds and spread on cookie sheet- bake on 400 for 5-10 minutes, or until slightly brown)

I am only on Day 4- but I wanted to share these amazing recipes with you all! They are delish and filling!!!! Have you done the Ultimate Reset? Post Below and let me know your success =)

Read More Here

Need more tips and advice? Subscribe to my newsletter below!






 

We respect your email privacy

 

 

 

 

Clean Eating Fajitas

I absolutely LOVE Mexican food and would eat it everyday if I could, so I had to find a great Fajita recipe to make my own!

chicken-fajitas-v-

 

Clean Eating Fajitas from Gracious Party

(Makes approximately 6 cups of filling)

Ingredients:

  • 1 large red bell pepper, sliced thin lengthwise
  • 1 large yellow bell pepper, sliced thin lengthwise
  • 1 large orange bell pepper, sliced thin lengthwise
  • 5 raw, boneless, skinless chicken breasts, sliced thin lengthwise (about 7 oz. each)
  • 1 large red onion, slice thin
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon olive oil
  • 2 packages of small corn tortillas, no sugar added (24 total)

Directions:images-2

  1. Saute’ everything in a large pan, adding the spices about half way through.
  2. Fill your tortillas and serve topped with salsa and guacamole.

Nutritional Content:
(Data is for 1/2 cup filling)

Note: Data does not include tortilla

Calories: 149
Total Fat: 5 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 38 mg
Sodium: 46 mg
Carbohydrates: 6 gm
Dietary fiber: 1 gm
Sugars: 2 gm
Protein: 20 gm
Estimated Glycemic Load: 2

 

I use Whole Grain Tortilla’s, Quinoa and Corn Tortilla Chips for chips and salsa, Brown Rice, and Black or pinto beans as a side!

 

 

 






Join My Newsletter 

We respect your email privacy

Powered by AWeber Autoresponder

What are your favorite Holiday Recipes? Try some alternatives!

How Many Calories Are in Your Favorite Holiday Foods?

By Rebecca Swanner

Think you’re eating healthy this holiday season? Think again. Your favorite holiday foods are loaded with way more calories that you can imagine.

From the Christmas stuffing to Hanukkah’s latkes to New Year’s bubbly, read on to find out how many calories are lurking in your favorite trimmings . . . and how you can cut some calories here and there while still enjoying all of the holiday flavors you love.

Turkey Meal with all the trimmings

The Mains

The Christmas bird. Though turkey is the most commonplace centerpiece of the Christmas table, the traditional bird was actually the goose. Good thing too, as while roast goose is quite moist and delicious, enjoying it with the skin on is 518 calories for six ounces. Without the skin? Still 405 calories. Then again, slathering butter on the turkey, brining it, or bathing it in gravy packs the pounds onto the healthy fowl. Don’t even think about deep frying it. Your waistline—and your house—will thank you later.
Better choice: Turkey. Six ounces of dark meat—skin on—is 350 calories. Six ounces of light meat without skin? 216 calories. Here is a healthy turkey recipe to try.

LatkesLatkes. Pancakes—or latkes—are a traditional Hanukkah food because they commemorate the miracle that the Hanukkah oil lasted for eight nights. Traditionally, these pancakes were made from cheese and fried in oil, but about 400 years ago, potatoes replaced cheese as the main ingredient. This means latkes are marginally healthier than they used to be . . . but one medium potato pancake (3.5 inches in diameter) will still set you back about 100 calories (or more) each. Add some sour cream at 22 calories per tablespoon . . . and it’s not long until you’re not going to be happy with the scale in the morning.
Better choice: Oil is essential, but instead of deep-frying your latkes, spray or coat a cookie sheet lightly with olive oil, place the latkes on the cookie sheet, coat the tops of them lightly with olive oil, and bake at 450° F for 15 to 20 minutes. And consider trying a recipe for vegetable latkes made from cauliflower or cabbage. Here is a healthy latke recipe to try.

Holiday ham. Ah, the holiday ham. It’s the second most popular Christmas dish. And while it might seem high in calories, six ounces is about 330 calories, roughly the same as turkey.
But be careful: The key here is not to go nuts with the glaze. That said, because ham is brined, it’s high in sodium, so if you’re watching your salt intake, stick with turkey.

The Sides

Cranberry SauceCranberry sauce. Oh, hey! A fruit! This is healthy, right? Nope. Though cranberries on their own are healthy—and packed with vitamin C—cranberry sauce is loaded with sugar. Half a cup of the sweet side is about 209 calories and 52 grams of sugar . . . about the same as a peppermint mocha latte.
Better choice: Sweeten frozen cranberries with fruit juices instead. Yes, you’re still adding sugar, but at least you’re also adding some vitamins. Here’s a recipe you might want to try.

Stuffing. Whether boxed or homemade, it’s hard to make stuffing light since it has a bread base and it’s held together with butter. It rolls in around 180 calories for a half cup, and most of that is empty carbs.
Better choice: If you must have stuffing, try a brown rice recipe or at least use a whole-grain or sprouted-grain bread like those made by Ezekiel 4:9®. Swap out fatty meats for turkey sausage and use olive oil instead of butter. And load it up with lots of veggies! It’ll be more filling and much better for you.

Mashed PotatoesMashed potatoes. On their own, mashed potatoes aren’t so bad. A half-cup of plain mashed potatoes is about 200 calories, less if you make them with just potatoes and high-quality olive oil instead of with milk and butter!
Better choice: For a side with a richer, deeper flavor, try dicing up sweet potatoes. They’re higher in vitamin C and other nutrients and their high fiber count goes easier on your blood sugar.

Noodle kugel. This casserole-based side dish is often made using egg noodles, potatoes, or a mix of vegetables such as broccoli or cabbage. Some recipes then call for the addition of sour cream, cottage cheese, and butter. The result is an average 2-inch square that’s 212 calories.
Better choice: For a lighter kugel, consider using olive oil in place of butter, egg whites only, and relying on dried fruits like raisins to add the sweetness.

The Drinks

Eggnog. I don’t imagine that you think a drink made from eggs, whole milk, sugar, heavy cream, and rum—oh, and some nutmeg—would be healthy. In fact, try 343 calories a glass. Yikes.
Better choice: Our nutritionist came up with a fantastic vegan eggnog recipe that’s only 149 calories. Our version is alcohol-free, but if you want to add a splash of dark rum, well, it is Christmas and all . . . Check out the recipe .

Couple Drinking WineWine. As alcoholic drinks go, wine isn’t so bad. Red wine is higher in the antioxidant resveratrol but white wine is supposedly better at reducing free radicals and improving cardiovascular health. A glass of either is about 120 calories.
Even better: Select an organic wine. These don’t contain the sulfites that some people are allergic to and that may prevent you from sleeping well.

Champagne. Want a great hangover? Go for the bubbly. The bubbles will actually get you tipsy faster1, which can lead to one nasty headache in the AM. Plus, each flute contains about 133 calories, and they go down quickly . . . so it’s easy to ratchet up the calories quickly.
Better choice: Cocktail. Water.

 

 

 

I would LOVE to know what your favorite holiday recipes are! Email them to me @ nminton24@gmail.com

Do you love Egg Nog? Check out this recipe!

 

Recipe: Virgin Vegan Eggnog

(Makes 6 servings)

Virgin Vegan Eggnog

There are few holiday drinks yummier than eggnog. But between the raw eggs, milk, sugar, and rum, there are also few drinks more caloric. So we’ve come up with a healthy, cruelty-free take on this classic drink—and we’ve done it without the aid of additive- and preservative-loaded, pre-made faux milks. It’s a great way to put some ho-ho-ho in your holiday party and still be able to drive-drive-drive home.

(And, yes, you can put Shakeology® in it if you want to.)

Ingredients:

  • 4 cups raw almonds
  • Filtered water for soaking nuts
  • 8 cups filtered water
  • 1/3 cup pure maple syrup
  • 1/4 cup raw almond butter
  • 1-1/2 tsp. pure vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground nutmeg
  • 1/8 tsp. ground cloves
  • 2 tsp. rum extract (or to taste)**

Preparation:

  1. Soak almonds overnight in water.
  2. Rinse and drain soaked almonds.
  3. Place soaked almonds and 6 cups of filtered water in blender or food processor (may need to do in 2 batches). Blend on highest speed for 1 to 2 minutes.
  4. Strain milk through a fine mesh strainer or cheese cloth; discard solids.*
  5. Place almond milk back into blender; add almond butter, vanilla, cinnamon, nutmeg, and cloves.
  6. Blend for 30 seconds; pour into large pitcher with cover.
  7. Cover and refrigerate until cold.

Tips:

  1. *Solids can be dried out in the oven at a low temperature (225° F) and used as almond flour in baking recipes.
  2. **You can hold off on the rum extract if you think the kids won’t like it, and then add a few drops to your individual glass of eggnog.
  3. Vegan eggnog can be stored in the refrigerator for 3 to 4 days.

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
149 8g 0 g 0 mg 150 mg 16 g 2 g 13 g 4 g

30 Day Shakeology Holiday Calendar

Holiday Shakeology Recipes! You don’t have to have a set back on your health and fitness goals by indulging into a Pecan Pie or a Gingerbread Man! Check out these DELICIOUS Recipes!!!

 

Want to try Shakeology? Message me for an Individual packet  or go to my site for a month supply- When ordering, order on AUTO SHIP so that you can receive FREE SHIPPING and 2 FREE Gifts!

The Healthiest Meal of the Day, that will give you the energy you need to get through the day, help with regularity,  health disease, and help YOU lose weight!