Category Archives: Eat Clean

21 Day Fix Extreme Is Here!

It is finally here! I am beyond excited for this program! The 21 day fix extreme is officially available to purchase through me as your coach!

It combines strength training with steady state cardio and power moves to bring your body 6 days of intense change for your body!

Nutrition is KEY to your results and with Extreme you are going to be eating ONLY clean foods. So in the Fix you were able to have your wine or a treat once in a while. With the Extreme that is gone!  You are 100% clean and you are dialed into nutrition with the portion controlled containers and a list of approved foods and recipes to go along with that!

So who is this program for?

1.  People who want a dramatic short term weight loss solution for a big event like a vacation, class reunion, etc…

2.  21 Day Fix Graduates or individuals who have completed programs like P90X, P90X3, Insanity Max30, T25, Turbofire, Asylum, Chalean Extreme.

3.  People who are ready to change and have a no BS attitude.  There are no excuses, if you want the results its time to dig a little deeper and get them!  The biggest key to this program is the nutrition plan!  Having that will power to say no to the treats!  The great part is that you are not on this journey alone.  My job is to have you in my closed online support and accountability group and coach you through the entire program from beginning to end.  My goal is to make sure that you do in fact get the very best results possible.  I will provide daily accountability, tips, recipes, and we will cheer each other on and help each other stay focused when life gets in the way! Accountability definitely helps keep me on track. 

4.  This program is also for people who don’t want to count calories or macros. Its based on a simple and easy to follow portion controlled container system that gives you a very specific list of foods and ways to prep and prepare your meals.

21 Day Fix Extreme is here, What is the 21 Day Fix Extreme, 21 Day fix Extreme Meal Plan, Results, Melanie Mitro
Sample of a fix meal with the containers

What do you get when you purchase this program?

Well the best way to get this program is with what is called a “challenge pack”  that is the 21 day fix extreme complete program.  7 workouts, the portion controlled containers, the nutrition guide, program manual, countdown to competition plan and a bonus DVD called the “CHALLENGE” which you only get when you order through me as your coach!  This comes with free shipping and a discounted price when you purchase the package this way! Honestly this is the best bang for your buck.  This also gives you access into my challenge group for the customized support, meal planning, tips, recipes, accountability, how to handle cravings, temptations and social events!  I won’t let you fail.  If you want to succeed we will do this together!  I love my job and seeing other people reach their goals is the best feeling in the world.

I am also launching the 21 day fix extreme test group starting on the 9th of February!  I am going to help you set realistic goals, teach you how to follow the meal plan, how to plan your week, your days, your meals and snacks so that you can get the best results possible. We will hold each other accountable with a daily check in and rating of your day!  Our goal is to help you reach the results that you want!!!!  Do you want to do this program but you are AFRAID you will fail or that it will be another program that sits on the shelf and collects dust?  Well then join the accountability group! It does not cost anything additional.  It’s just a perk of purchasing the program through me as your coach!

If you are ready to change, I will help you succeed!!!!!

Why am I doing the 21 day fix???  I am going on a Team Beachbody Trip in 2 months to Cancun & I want to be bikini ready!

It takes more than 1 month to reach your ultimate goals with your health and fitness!  So I know that if I start now I will be at the goal when the weather warms up!

Get the 21 Day Fix EXTREME NOW!!!!!  HERE

21 day fix extreme is here, get the 21 day fix extreme, pittsburgh coach
Advertisements

Sweet Potato Skins with Turkey Bacon and Tomato

sweetpotato

Nutritious baked sweet potatoes replace fried white potatoes in this healthy makeover of a popular bar snack. Instead of fatty bacon and sour cream, our sweet potato skins recipe uses turkey bacon and nonfat Greek yogurt. With only 190 calories per serving, they make a delicious snack, and can even be eaten for lunch or dinner.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
4 baked medium sweet potatoes, cut in half
1 tsp. olive oil
½ tsp. sea salt (or Himalayan salt)
8 Tbsp. low-fat plain Greek yogurt
2 slices cooked turkey bacon, chopped
2 medium tomatoes, chopped
8 green onions, thinly sliced

Preparation:
1. Heat oven to 400° F.
2. Scoop flesh out of sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. Top each sweet potato half evenly with yogurt, turkey bacon, tomato, and green onions.

Sweet potato skins with turkey bacon nutrition facts and meal plan portions

8 Tips To Eat Healthy On A Budget

Eat-Healthy-on-a-Budget_dybybq

Eating fresh, healthy, organic, local foods sounds great—but what if you’re on a budget? Maybe you dream of shopping at Whole Foods, but the cold, hard light of day finds you wheeling down the aisles at your local grocery store.

Fortunately, there are plenty of ways to eat well and actually save money in the process. Your shopping list isn’t going to include vegetarian, brown rice sushi rolls from the macrobiotic deli case, but trust us, you’ll live.

1. Don’t shop hungry!

How often do you swing by the market on your way home from work, tired and starving? While this seems like grandmotherly advice, it’s firmly rooted in current research; a new Cornell study shows that people who shop while hungry are more inclined to buy more calorically dense food. Keep a piece of fruit or a small Ziploc® bag full of raw nuts in your bag to guard against filling your cart with foods you’re craving now but wouldn’t buy on a full stomach.

2. Buy flash-frozen fruits, vegetables, and fish.

While any processing takes away from a food’s maximum nutritional value, flash freezing is a great way to preserve vitamins and minerals when vegetables and seafood are at their freshest. And the convenience of a bag of veggies or a filet of fish in the freezer can’t be beat. The price? For seafood, there’s no comparison: fresh is much more expensive—when you can get it at all. (If you check at your local grocer’s fish counter, you’ll find that much of what is being sold in the case as fresh has in fact been previously frozen.) Produce is trickier: frozen is sometimes, but not always, cheaper than fresh, in-season, fruits and vegetables.

3. Shop at your local farmers market.

This may surprise you, but it’s cheaper to get your veggies—organic or not—at the local farmers’ market than at the local supermarket. A 2011 study by the Northeast Organic Farming Association of Vermont is one of several around the country showing that farmers’ market prices are consistently lower than those of neighboring grocery stores. Who knew? So have a great time shopping with your neighbors and supporting local farmers, and be happy in the knowledge that you’re saving money too.

4. Stick to your list.

Don’t cave in to the snazzy packaging on the supermarket shelves. Make your meal plan and shopping list at home, and then stick to it. Here’s the exception: when you shop at the farmers’ market or local produce stand, sometimes a gorgeously fresh fruit or vegetable will stand out—one you hadn’t planned on. Build some flexibility into your list to account for these unanticipated treasures . . . just decide which meals you want to add them to before purchasing. A good rule of thumb is to stick absolutely to your list of pantry items, but give yourself some leeway with fresh, seasonal foods.

5. Eat lots of beans and always soak your own.

Beans are a great source of protein and fiber, and form the cornerstone of many world cuisines. And they’re dead cheap—if you buy them dried. Soaking your own beans is easy, though it does take more planning than opening a can of them. But it’s no big deal. Just decide the night before what you’re going to eat the next day. If a meal includes beans, then put them in a pot of water to soak and leave them overnight. In the morning, let them cook as you’re getting ready for the day.

6. Buy in bulk.

Costco® and other warehouse stores sell fruits and vegetables at ridiculously low prices—if you’re willing to buy, say, 15 pounds of potatoes or 8 pounds of oranges at a time. You’re in for some work at home, but at those prices, who’s complaining? Also, in many regions it is possible to pair up with another family or two and buy a portion of either a cow or a pig directly from a local farmer. In exchange, you will receive many, many neatly wrapped and labeled packages of meat. An extra freezer is necessary for this, but well worth the investment if you live in a region where such arrangements exist. Another huge benefit of this is that you know the animal was not raised on a factory feedlot. Therefore, the meat will likely be free from the steroids and antibiotics that plague grocery store bargain meat cuts.

7. Join a CSA.

Community Supported Agriculture is another way to save money by cutting out the middleman. With a CSA, you pay a flat fee up front. On the East Coast it’s typically $400-$500—for a whole growing season of produce! Every week you get a box of whatever came out of the farmer’s field. Like buying in bulk at warehouse stores, this calls for some time and creativity in the kitchen. In late summer, we sometimes freak out trying to figure out what to do with all those perfect, ripe tomatoes. What a problem to have!

8. Cut your consumption.

Over the last few decades, restaurant portions have become gargantuan, and we somehow seem to think that a platter of food is actually a single serving. Most restaurant entrées can easily feed two or three. So when you’re out, either share a single entrée, or get half boxed for another meal. And at home, serve smaller portions on smaller plates. It won’t take long at all before you’re satisfied with sensible portions!

Turkey Meatloaf

Homemade Ground Beef Meatloaf with Ketchup and Spices

Total Time: 1 hour 10 min.
Prep Time: 10 min.
Cooking Time: 1 hour
Yield: 10 servings

Ingredients:
2 lbs. raw 93% lean ground turkey breast
3 large eggs, slightly beaten
1 medium onion, chopped
2 medium celery stalks, chopped
1 medium green bell pepper, chopped
1 cup old-fashioned rolled oats
1 (14.5-oz.) can diced tomatoes
½ tsp. sea salt
½ tsp. ground black pepper
1 cup all-natural marinara sauce, no sugar added

Preparation:
1. Preheat oven to 350° F.
2. Combine turkey, eggs, onion, celery, bell pepper, oats, tomatoes, salt, and pepper in a large bowl; mix well with clean hands or a rubber spatula.
3. Place turkey mixture in two 9 x 5-inch loaf pans (or a large cast iron skillet). Bake for 45 minutes; spread marinara sauce evenly on top of both loaves. Bake an additional 10 to 15 minutes or until cooked through.