Why I love MYNT products!

Alright I've been so excited to post about this.  I get asked a lot what products I use and recommend for nutrition and up until a few months a go I haven't really been able to give a solid answer.  But knowing what I know about fitness nutrition and weight management I knew what I wanted... Something with around 15-20g of quality protein (Casein to keep me full longer, and Whey to help with quick muscle recovery), no artificial crap, low carbs/sugar to manage blood sugar levels, and delicious taste and texture.  Sounds like a tough bill to fit but I found this all with Mynt Core Protein, plus some extra bonus qualities like being able to customize it to fit my goals.  With Mynt products you can choose between four boosts: a Cleanse to clean out your system for a fresh start, a Pro-biotic for gut and digestion health, a Thermogenic to help you burn fat, and a Build to help with lean muscle building.  I have seen changes in my body with using these products for only 2 months.  I'm leaner and more toned, and I'm not wanting to snack all day!  

Another awesome part of these products is theres a super easy to follow 8 week program that people are getting AMAZING results from.  I have heard so many awesome success stories with clients and other people doing the program, and its so inspiring and motivating.  The products and program were designed by nutritional expert Mark McDonald who has written multiple New York time best selling nutrition books.  

I don't usually speak up about a product unless I'm totally excited and can stand behind it with my stamp of approval, and these products definitely pass that test.  

Heres a link to my personal website where you can purchase the products and its super easy! getfitwithbritm.gomynt.com and it will also be available from my main website.  Easy to order, and autoship is available!

I will be posting lots of yummy recipes that utilize the Core Protein so you'll want to have your supply!  Here's one to get you started:

Protein Strawberry Shortcake

serves 1 large portion, or 2 smaller portions

(me and my husband split the mug cake and it was plenty)

Ingredients:

-1 egg

-1 egg white

-1 scoop of Core Vanilla Bean Protein

-1 small banana

-1 Tbs vanilla almond milk (unsweetened)

-2 Tbs gluten-free flour (I used coconut flour)

-2 Tbs milled flaxseed

-1/2 tsp baking powder

-2 Chopped strawberries (+ more for toppings, can add any berries)

Frosting:

-1/3 C plain Greek yogurt

-1 Tbs Core Vanilla Bean Protein 

-crushed coconut for topping optional

Directions:

-Blend cake ingredients until smooth.  Stir in 2 shopped strawberries into batter.  

-Spray a large mug or bowl with cooking spray.  Pour in batter. 

-Cover with a damp paper towel.  Cook in microwave for 2.5-3 minutes

-For frosting, mix together the yogurt and protein

-when cake is done, tip mug upside down on plate to remove cake.  Cut cake in layers.  Layer with frosting and berries.  yum! (can split in half to serve 2 smaller portions) 

subs:

no flax seed-->1/2 tsp butter

Lite cool whip topping if no Greek Yogurt

Baking with Protein

I love my treats, so I'm always looking for a slightly healthier alternative.  I love baking with Protein and since I've found my favorite Protien, the recipes are even better!  You guys gotta try Core Protein from the new company MYNT.  It doesn't have that bad protein after taste, or chalky texture.  The flavor is amazing, smooth texture, and super clean product.  Gluten free, no artificial sweeteners, 15g of protein per scoop, and only 5g of carbs.  I fully stand behind this product.  Email me if your interested in ordering.  I will have it for sale from my website soon, but in the mean time you can just shoot me and email.  Heres some delicous recipes I've been expirimenting with, enjoy!

No Bake Oatmeal Peanut Butter CoreProtein Balls

ingredients:

-1/2 C rolled oats

-1/4 C natural peanut butter (or any nut butter)

-1/4 C PB2

-1/4 C Honey

-1 tsp Vanilla Extract

-Dash of sea salt

-1 Scoop Vanilla Bean Core Protein Powder*

-1/4 C plain-nonfat Greek Yogurt

Directions:

-Mix all ingredients in a bowl until all is mixed thoroughly.  Roll into small balls, about one heaping TBS of "dough".  You can play with the texture, if too moist, add pb2 or oats, if too dry add more peanut butter or honey or yogurt.  Makes about 12 balls.  Enjoy as a healthier treat, or a post workout snack for a good source of protein.  

Soft & Chewy Chocolate Peanut Butter Protein cookies

Ingredients:

-1 C thick almond or peanut butter 

-6 packets stevia

-1 egg whisked

-1/4 C cocoa powder

-1/4 C Chocolate Core Protein Powder *

-1 tsp baking soda

-1 tsp vanilla extract

-pinch of salt

-1/3 C semi-sweet chocolate chips

Directions:

-Preheat oven to 350 F

-In a large bowl, mix together nut butter and stevia, then add egg, mix well until all combined

-Add cocoa and protein powder, mix well (can use hands)

-Add baking soda, vanilla, salt, and chocolate chips and combine everything well.  

-Scoop into balls and lay on cookie sheet.  Press down with a fork. 

-Bake for 8-10 minutes, let cool for 5-10 minutes.

-Enjoy!!

Workout and Fitness Tips - Focused on Women

This last week I was part of a Spring Cleaning activity with a friend I Train with for a group of women.  It was really fun, there was a clean eating/nutrition section, a gardening section, and I was in charge of the fitness section.  I put together a little Fitness fun facts and quick tips seminar for the ladies and gave them an at home work out that they can do with any sort of step or chair.  It was fun to teach a variety of women who were all at different levels of fitness.  

The four main topics I covered were:

1) How to be more efficient with your workouts (burning more calories in less time)

2) Why lifting weights won't make you huge or manly

3) The importance of core strength and better ways to work the whole core

4) The benefits of HIIT training vs steady cardio

1. How to get more bang for your buck at the gym: The more muscles your contracting at once, the more calories you'll burn.  It makes sense that contracting muscles is what burns calories, so wouldn't it make sense that the more muscles working at one time, the more calories you're burning?  Thats why I love compound exercises, or movements that utilize multiple muscles at one time, rather than just isolating one muscle at a time.  Some examples of this are doing a lunge with a bicep curl, or a wall sit while doing shoulder raises with weights.  This way you're activating both your legs and arm muscles.  

2. Myth buster: lifting heavy weights will turn you into a man= FALSE.  Let me explain.  Men have a lot more testosterone than women which is the main reason they can get huge muscles.  We couldn't get like that even if we tried.  Weights don't make us huge, poor eating habits can make us huge.  Lifting weights will strengthen your muscles which naturally burn body fat.  Its a fact that muscles burn more calories at rest than fat does, and who doesn't want to burn more calories at rest?  I'm the leanest I've ever been because I've started lifting heavier, rather than doing more cardio, so I can attest to this first hand!  Weight lifting (along with eating healthy) will tone and tighten your body and you will love the results.  You want to stick to around 12-20 challenging reps of an exercise.  Doing 50 reps with 5 pound weights is not going to do much for you, trust me!

3. Your Core is the center of everything!  Especially for women and there rolls as mothers, having children, and all the extra stuff we lug around from day to day (car seats, groceries, breasts...)  When I talk about core i'm not just talking about those 6 pack ab muscles.  Your core includes all the muscles under your shoulders to the pelvic region.  Most women after having a baby want to go do a hundred crunches to get rid of the baby pooch, but all that will do is build those muscles outward, and never fully bringing them back together.  We want to work those muscles that wrap around your whole core to tighten that whole area which will lead to a flatter stomach.  The best way to do this is with exercises like Planks, side planks, rotations, stability ball work, etc. 

4. What is HIIT, and why do I love it?  Well let me fill you in on my favorite way to train.  HIIT stands for High Intensity Interval Training.  This is when you do short bursts of max effort intervals, spiking your heart rate, while engaging muscles.  By doing this you rev up your metabolism during and after your workout.  Your shocking your body, while getting muscle work and cardio at the same time.  You can do this in simple ways such as going for a walk, and adding 20 second sprint/jogs along the way, or more intensely by doing 15 seconds of high knee tuck jumps incorporated into your squat routine.  I like to add cardio bursts into my weight training to get a more intense calorie burn while I'm strengthening muscle.

At Home Workout:

upper body-->lower body-->cardio

*do each exercise for 1 minute, 3X through for a 30 minute workout

*you will need a chair/bench/step, whatever you have, no excuses!

1) Incline push up (advanced=decline PU)

2) right leg step ups on chair (adv=add weights, add hop)

3) left leg step ups on chair

4) high knee toe taps to chair

5) dips (adv=legs elevated out straight)

6) split lunge - back leg up on chair (adv=add weights)

7) burpees (adv=single leg burpees)

8) pike push up (adv=one leg lifted in air)

9) booty lift - lay on the ground, heels up on bench, lift hips to ceiling (adv=single leg)

10) jumpin jack w/floor tap - tap the floor with hands when your feet jump out to squat

Southwestern Potato Salad

One of my favorite things about Summer is all of the Summer BBQ's!  The smell, the summer air, long sunny days, being next to a pool, and the food.  We all want to enjoy some good summer BBQ's but the menus can be a little damaging to our bikini bodies if ya know what I mean.  Here's a tasty alternative to the usually calorie and carb packed side dish, the Potato Salad.  With this recipe we switch out starchy white potatoes, with nutrient rich sweet potatoes or butternut squash.  It has a delicious southwestern flair with the cilantro, corn, beans, lime, and quinoa for some added protein.  And don't forget your avocado for amazing flavor and healthy fats.  Well balanced with healthy carbs, fats, and protein. This Salad is delicous warm or cold and will feed a hungry crowd (double if your feeding more than 5 people).  

Southwestern Potato Salad:

Serves 4-6 

Ingredients:

-4 medium sweet potatoes/or 1 medium butternut squash.  peeled and cut into little cubes

-1 Tbs Olive Oil

-Salt and pepper to taste, chili powder for a little spice

-1 15oz can corn (lightly sautéed)

-1 15oz can black beans, rinsed and drained

-1 red pepper, diced (lightly sautéed)

-2 green onions, chopped

-1/2 C chopped cilantro

-2 avocados, diced

-Juice of 2 limes

-1/2 C uncooked quinoa, cook in 1 Cup vegetable broth

Directions:

-In a large bowl, toss the sweet potato/butternut squash cubes with olive oil.  Season with salt and pepper and optional chili powder to taste.  Place the sweet potatoes/squash on a grill over medium heat, or on a pan in a 400 F oven for 10-15 minutes (each side if they're on the grill).

-Place the corn in a pan over med-high heat and light char the kernals, stirring occasionally.

-Cook Quinoa As normal (add quinoa and water/vegetable broth to a pot, bring to a boil, cover and let simmer for 20 min.)

-Let Corn and sweet potatoes/squash cool to room temperature.

-Lightly grill the red pepper slices in a pan over medium heat for 3-4 minutes (don't let them get soggy, just slightly cooked)

-Add the cooked quinoa, corn, black beans, red pepper, green onions, cilantro, avocado, and potatoes/squash, to a big bowl, stir all together, adding the lime juice and salt and pepper to taste.  ENJOY!

-Note-salad will keep in the refrigerator for 2 days

Sweet Potato Brownies! plus 6 reasons to add sweet potatoes to your diet

Why I love Sweet Potatoes! (Besides the fact that they taste AMAZING):

1)Superior fiber content

Sweet potatoes contain almost twice as much fiber as other types of potatoes. Contributing close to 7 grams of fiber per serving. The high fiber content gives them a "slow burning" quality. This basically means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.  Also will keep you fuller for longer.

2) Heart-healthy

They contain a large amount of vitamin B6. Vitamin B6 helps keep the walls of arteries, important blood passageways flexible and healthy which allows blood to flow freely.

3) Potassium power house

Sweet potatoes contain high amounts of potassium. Potassium plays an important role in lowering blood pressure by ridding the body of excess sodium and regulating fluid balance. It is also an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.

4) Rich in beta-carotene (vit A)

Beta-carotene or vitamin A is an important antioxidant. One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A and then some. Vitamin A is useful in the prevention of several different types of cancer as it is one of the most potent antioxidants out there.

Beta-carotene also helps to internally protect your skin from sun damage by both deflecting and repairing cell damage caused by excessive UV exposure. It also is an excellent nutrient for eye health and has been linked to prevention of vision loss and macular degeneration.

5) A great source of manganese

Manganese is a little-discussed trace mineral that has some great health benefits. It helps to metabolize carbohydrates which helps support healthy blood sugar levels, which is a huge contributor to weight management! This can help control your appetite for hours as opposed to the temporary satisfaction that comes with most other carbohydrates.

(Ladies.... it also aids with PMS symptoms, bonus!)

6) Rich in vitamins C and E

As if being one of the top vegetable sources of beta-carotene weren't enough, sweet potatoes are also rich in vitamins C and E. These are potent antioxidant vitamins that play an important role in disease prevention and longevity.

And who doesn't want beautiful skin and hair?  Yep, they also contribute to a healthy, glowing complexion and vibrant hair! another bonus

So Heres the recipe:

"Healthified" Sweet Potato Brownies

(gluten free, refined sugar free)

Ingredients-

-1 medium sized mashed sweet potatoe (bake 25-30 at 425 F, skin removed)

-1/3 C Honey (or sweetener of choice

-3 eggs

-1/4 C melted extra virgin coconut oil

-1/2 C dark chocolate chips

-2 Tbs cocoa powder

-1.5 Tbs coconut flour

-1.5 Tbs almond flour

-1/4 tsp baking powder

-1/4 tsp vanilla

-1/4 tsp cinnamon

-pinch of sea salt

-as much nut butter as your heart desires to drizzle on the top

Directions-

-Mix wet ingredients then add in dry ingredients.  Mix well and pour into a 8x8 baking dish lined with parchment paper.  Bake for 30-35 min.  Let cool and drizzle with nut butter.

Nutrition Facts without Peanut Butter topping:

for one Brownie (if cut into 15 brownies)

-Calories- 129

-Fat- 7.5g

-Carbs- 16g

    -sugars- 10g

-Protien- 2.1g

Hooray for Lentils!

LENTILS......

Lately lentils have become a lovely addition to my diet, and whats not to love about them?  Low in calories and high in nutrition, what more could you ask for?  Lentils are the perfect legume to eat in the summer in salads, spreads, a flavorful warm soup, or tossed into a variety of recipes to add some variety. Most of us gravitate towards foods that are easy to cook, and lentils are a hassle-free compliment to any meal. Nutty and earthy in flavor, lentils have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet.

These little guys are packed with so many health benefits including:

1. Lower Cholesterol – Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

2. Heart Health – Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!

3. Digestive Health – Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. (In other words, you'll be nice and regular :)

4. Stabilized Blood Sugar – Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.  A huge contributor to weight management!

5. Good Protein – Of all legumes and nuts, lentils contain the third-highest levels of protein. 26% of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.

6. Increases Energy – Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.  Many women (including myself) have low iron levels, so eat up!

7. Weight Loss – Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

Tips for Preparing and Cooking

Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.

The Healthiest Way of Cooking Lentils

To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, while red ones require 20 minutes.

These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency—typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.

Flavor Bursting Red Lentil Soup (Chicken Optional)

Ingredients:

-2 cups red lentils

-5 cups vegetable broth

-1 onion, chopped

-1 can crushed or dice tomatoes

-Juice of 1 lemon

-2 cloves garlic, minced

-(2-3 lbs uncooked chicken, cubed) -optional

*Spices: you can use whatever. About 5 tsp total. I used 2 tsp cumin, 1 tsp paprika, 1 tsp curry powder and 1tsp cinnamon. (You could substitute these with turmeric or coriander too, or omit one of the spices and add more of another if you don't have it )

Directions:

1) In a pot, heat about 2 tablespoons of oil on medium heat, 

2) add onions and cook for a few minutes until they start to soften

3) add the minced garlic and all the spices. Also add 1.5tsp salt and 1/2tsp pepper. Cook for about 1 minute

4) then add broth and tomatoes and turn heat up to bring to a boil. *this is where you would add your uncooked chicken cubes

5) Add the lentils, cover and cook for 45min-1 hour (or until lentils are soft) on medium heat, just so that it simmers.

6) squeeze in lemon juice at the end. 

Makes about 7 servings. 

I also put some chopped cilantro at the end, but that's optional.

Healthy Baking Substitutes

One of my favorite Hobbies is cooking and baking, mostly baking, which can be a problem.... I usually find myself scarfing down the majority of what I've baked!  Then I feel sick....and guilty.  Well I've found some solutions to this problem.  Theres a way to enjoy what you bake with out filling sick or guilty with some simple tricks in the kitchen.  Here's some of my favorite healthy swaps to use while baking:

1. Unsweetened apple sauce for sugar: (cuts a ton of calories, and makes for a delicious moist product.  Can use 1:1 for sugar, but can cut liquid down about 1/4 for the recipe depending on consistancy)

2. Mashed bananas for fats or sugars: (make sure your bananas are very ripe.  adding nutrients and cutting calories)

3. Coconut milk for cream

4. Greek yogurt for sour cream, mayo, or cream: (adding protein, and reducing calories and fats)

5. Agave Nectar/honey for sweetener:  Still sugar but not empty calories, more nutrients that white sugar.

6. Black Beans for flour: (cuts out gluten, adds protein.  Best in my black bean brownies that you can find on my website.  Can sub 1:1 ratio)

7. Oat flour, or whole wheat flour for white flour: (adds nutrients, fiber, texture, and cuts out gluten if using gf oats.  for every cup of white flour, sub 7/8 cup of whole wheat/oat flour)

Here's a delicious muffin recipe that uses some of these substitutes, and you can enjoy without the guilt!  Maybe save a few for someone else ;)

Carrot Ginger Protein Muffins

INGREDIENTS

1 mashed banana (about 1/2 cup)

1/4 cup unsweetened apple sauce

1 cup grated carrots, chopped

2/3 cup egg whites, or from the carton I used 1 whole egg and 2 egg whites

3/4 cup oat flour (just pulverized oats!), I used whole wheat flour

1 cup oats (I used quick cooking but it doesn’t matter!)

1 Tbsp Coconut Flour

1/4 cup low fat Cottage Cheese

1/4 cup nonfat Greek Yogurt (You can probably sub cottage cheese for greek yogurt, but I used what I had)

1/2 cup baking stevia/splenda/sweetener

1/2 cup vanilla protein powder, I used Whey

1/2 tsp vanilla extract

1 tsp fresh grated ginger

1 tsp cinnamon

1 tsp baking powder

1 tsp baking soda

dash of salt (optional)

optional add-ins: walnuts raisins

PROCEDURE

Preheat oven to 350 F.

Combine all ingredients in a large bowl and mix together. Divide batter into muffin pan (sprayed with olive oil cooking spray).

Bake for 10-15 minutes.

Enjoy!

This recipe yields 16 muffins.

NUTRITION per muffin (1/16 of recipe).

 70 calories

 9.5g carbs

 1g fat

 5g protein