How To Eat Healthy While Traveling

For many families (mine included) Summer & the holidays mean lots of time outside our kitchen. Traveling during these times can pose a significant challenge when it comes to sticking with your healthy eating plan.

Truth: Travel doesn’t have to be the death of your diet.

How?

4 Easy Tips for How to Eat Healthy While Traveling

1. Avoid the Blood Sugar Roller-Coaster: First and foremost, I always make sure that the meals and snacks that I choose are NOT going to send my blood sugar on an all out tail spin. Think: protein, fiber & water filled snacks. It’s important to keep blood sugar stable and to balance your hunger, energy and cravings so that you don’t put yourself in a situation where you are starving and tempted to chow down on anything you see (soda, candy bars, etc). We’ve all been there, when one sugary treat leads to insatiable cravings for two..three..and maybe even four more. At this point, you no longer make educated decisions about your food choices and find yourself at the mercy of your stomach and raging hunger hormones. Blood sugar drops not only causing you to overeat but to want to over eat the WRONG foods.

2. Prepare & Pack: If you can, it’s great to pack your own snacks for traveling. This helps you follow tip #1 (remember: focus on protein, fiber & water filled snacks) and doesn’t leave you at the mercy of the 7-11 or airport food stand.

A few of my standard healthy travel snacks include:

1. Almonds or other unsalted nuts
2. Apple and peanut or almond butter
3. Protein bar (When choosing a bar- you want to minimal ingredients & low sugar content)
4. Celery and peanut or almond butter
5. Greek yogurt with berries
6. Sugar-free gum
7. Water
8. Hard-boiled eggs.

3. Use the Gas Station Guide: When you don’t have time to pack snacks, or may run out of what you need, don’t be afraid to hit the gas station. Some gas stations actually offer fresh fruit, nuts, or even hardboiled eggs.

But if you’re limited to something that’s processed and packaged, here’s a simple way to know what how it ranks:

1. Find the Total Carbohydrate grams.
2. Subtract any fiber grams.
3. Subtract total protein grams.

The number you are left with should be low. For fat loss, the lower the better. Negative numbers are best.

4. Order PFW: If your travel plans allow you to stop at more than just a gas station and you find yourself at a restaurant, think back to tip #1 and order PFW (protein, fiber, water)! Whether you’re at a sit down restaurant or a quick drive through, now’s your time to fill up on protein, fiber & water! Skip the bread or fries and load up on a salad with variety of fibrous veggies and plenty of protein. Look for things like grilled chicken, steak and fish. If you’re at a drive through, opt for grilled chicken sandwiches (ditch the bun) and look for the veggies that are steamed, grilled, or on a salad. Lastly, don’t forget to drink plenty of water. (Yes, you’ll have to make a few extra bathroom stops along the way…tell your husband it’s my fault!).

Traveling doesn’t have to be the death of your diet.  

Enjoy the holidays and remember, fat loss happens anywhere, and this is a LIFESTYLE. Don’t be discouraged or use travel as an excuse to fall off the wagon. Instead, use this time to figure out how to make the fat loss lifestyle work for you, even during the hustle and bustle of the season.

You are now armed with the tools you need eat healthy anywhere, even while traveling.

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Going away? Beachbody On-Demand All Access Pass is a great way to stay on track with your workouts while on the road...you can stream them with wifi or from a simple app on your phone! Click here to get started! 

Daily Sunshine, a 3-in-1 Smoothie Designed Just for Kids!

Daily Sunshine, a 3-in-1 Smoothie Designed Just for Kids!

July 17th, 2017 by Cameo

Ahhh I just got back from Summit and I am so excited about the announcement of Daily Sunshine Smoothie from Beachbody.  The Daily Sunshine smoothie is designed just for kids and of course adults too!  I am so excited for this smoothie because of course being a clean eating family that we are, we still struggle to get our kids daily fruits and veggies in plus they just need something quick and easy to grab and go!  This is perfect to make sure that they are fueled with proper nutrition each day.  I couldn’t believe that both boys actually requested to make their daily sunshine this morning when they got up.  I made a little video so you can see exactly what they had to say about it.

Daily Sunshine comes in two flavors:  Chocolate and Strawberry Banana.  Each flavor is made with organic fruits and vegetables, organic pea protein, and healthy fats, and has 3 grams of fiber, probiotics, Vitamins C& E, calcium, and vitamin D.  I love that Daily Sunshine is soy-free, dairy-free, gluten-free, and non- GMO, and it contains no artificial flavors, sweeteners, or preservatives.

Daily Sunshine Are your kids picky eaters? Do they love overly processed snacks that have little to no nutritional value? Are you trying to get them on the right track with eating better but you’re sick of forcing them to eat fruits and vegetables??

How do I make a Daily Sunshine Smoothie?

All you need is one scoop of Daily Sunshine and 8 ounces of water for a smoothie. Shake well and you are ready to go with a healthy 120-calorie snack for your kids or yourself.

This smoothie is made with organic fruits and vegetables, organic pea protein, healthy fats, and is a great source of calcium, Vitamin D, fiber, and antioxidants. It contains no artificial flavors or preservatives, no high-fructose corn syrup, and no fillers. Daily Sunshine is gluten-free, dairy-free, certified organic, non-GMO, and soy-free. Team Beachbody really covered all the bases with this one!

I cannot tell you how many times I have been asked by customers and coaches if they can give Shakeology to their kids! While it’s not going to hurt them, it is not recommended because Shakeology was designed to fit the nutritional needs of adults. Daily Sunshine, on the other hand, was made with young, growing bodies in mind!! While they both have unique ingredients, Daily Sunshine and Shakeology contain some overlapping essential ingredients, but at different levels in order to suit the nutritional needs of kids and adults.

What is the difference with Daily Sunshine vs. Shakeology?

Daily Sunshine provides key nutrients in a simple yet healthy formula designed for young, growing bodies.  Shakeology focuses on providing an array of exotic superfoods, adaptogens, prebiotics, digestive enzymes, and other important nutrients for adult bodies.  While they both have unique ingredients, Daily Sunshine and Shakeology contain some overlapping essential ingredients, but at different levels to suit nutritional needs of kids and adults.

Can I drink both Daily Sunshine and Shakeology?

YES!  If adults like to enjoy Shakeology as a part of a healthy breakfast or as a mid-morning snack, it’s ok to treat themselves to daily sunshine as a healthy after noon snack or late-night munchie killer.  YAY!

You can order Daily Sunshine here, try a Sampler Pack here, and order a Shaker Cup here! I can’t wait to hear what you guys think of the smoothies!

If you have more questions please don’t hesitate to ask me and I would be happy to give you some details about it!

Grilled Hawaiian BBQ Chicken

Grilled Hawaiian Barbecue Chicken in Foil has the most amazing sweet and tangy pineapple barbecue sauce! It grills to perfection with sweet pineapple and delicious summer veggies!


Serves: 4

Ingredients

4 boneless skinless chicken breasts
1 cup bbq sauce (I like Sweet Baby Ray's)
1 15-ounce can pineapple slices (including juice)
2 teaspoons Braggs Liquid Aminos (healthy soy sauce alternative)
1 teaspoon garlic
1 red bell pepper, cut into cubes
2 medium zucchini, sliced
green onions, for garnish

Instructions

Heat grill to medium heat.
Cut 4 sheets, enough to wrap the chicken and veggies, of heavy duty foil.
Place chicken on center of aluminum foil and divide the veggies and add 2-3 pineapple slices into each packet.
In a bowl, whisk together bbq sauce, juice from the can of pineapple slices, soy sauce, and garlic.
Spread about 2 Tablespoons of the sauce on the chicken and make sure to reserve about ¼ cup.
Place chicken packets onto grill and grill for 13-15 minutes flipping at about 7 minutes.

To serve carefully open packets, baste with reserve sauce and garnish with green onions.

Grilled Sesame Asparagus

SESAME ASPARAGUS

May 20, 2015

Did you know asparagus is actually a weed? If you let it go too long, you’ll have little asparagus trees.I like using asparagus to replace french fries with meals like hamburgers or barbecue chicken. If you have a grill, then it is especially good. If you have a charcoal grill, then it’s even better!

Sesame Asparagus

Asparagus
Sesame Oil
Sesame Seeds
Garlic Powder
Salt & Pepper

Prepare:

Wash asparagus and snap the ends off. You can cut the ends off, but I prefer finding the point where the asparagus naturally breaks. If you’ve just picked asparagus then you can skip this step.

If sauteing on the stove:

In a large saute pan, big enough so the asparagus isn’t too crowded, drizzle about a tablespoon of sesame oil over the asparagus. Then sprinkle with garlic powder, sesame seeds, salt, and pepper. Using tongs, turn the asparagus until covered. Saute on medium high heat until the asparagus is tender but still snaps when you bite it.

If grilling:

Combine asparagus, sesame oil, garlic powder, sesame seeds, salt, and pepper in a zip lock bag. Squish it around until the asparagus is covered then transfer to a grill. Grill until asparagus is tender but still snaps when you bite it.

GRILLED PORTABELLA MUSHROOMS

June 3, 2015

Did you know that if you grill portabella mushrooms then they taste like steak? Yes, it’s true! Here is my favorite recipe.

Grilled Portabella Mushrooms

4 large portabella mushrooms
1/4 cup balsamic vinegar
2 tbsp olive oil
Fresh basil and oregano finely chopped
Garlic, minced
Pecans, chopped
Sliced Cheese, any kind

1. Combine all spices in balsamic vinegar. Set marinade in the fridge for about a half hour.
2. Brush mushrooms with marinade, top with pecans, and one slice of cheese.
3. Grill until mushrooms are tender and cheese is melted.

Countdown to Shaun T Week

Countdown to Shaun T Week

June 6th, 2017 by Cameo

Guys, I seriously cannot wait for Shaun Week to launch on Beachbody on Demand!! I am literally counting down the days to June 12th!

If you haven’t heard of Shaun Week yet, it’s 7 days of workouts that will be posted to Beachbody on Demand one day at a time (so there’s no peeking ahead!). The timing is PERFECT because the workouts start right when I get back from my Elite 10 trip to Italy, which means I’ll be ready to crush the week with you!

I’ll be running an exclusive support & accountability group to help you get through the week! Starting on Saturday June 10th we will prep with a meal plan, set our intentions for the week and get ready to crush our first workout on Monday June 12th. For an entire week we will work with Shaun T through Beachbody On Demand, crush our nutrition, support each other and grow in mindset, strength and stamina! Are you ready to bring it??!

Here are the workouts for the week to get you pumped up:

Insane Basics:  Go Slow, form over speed, work through it.

Pure Cardio Part 2:  It is going to be amazing!  You don’t go to the floor at all.

Insane Weights:  This workout is hitting the weights in an Insanity format.

25 Abs:  25 minutes of abs that is so ridiculously amazing that you will need to pray before do it! LOL

BrickSanity:  Asylum strength and T25 mixture and a lot of insane craziness!

Speed 4.0:  Speed workout similar to what you did in T25 Speed 1.0 and 2.0

Dig Deep: End the week with a BANG! This is BANANA’s YO!!!!  This sounds like Friday Fight From Max 30.

Ready to join me??

Click here to view the Facebook event and click here to join the official Facebook group.

***To join, I (Melanie Mitro) MUST be your assigned coach and you must either have Beachbody On Demand or sign up for the free 14 day trial here: http://bchbody.life/2rtu0d4.

This free trial account gets you through Shaun Week PLUS it gives you another week to fall in love with BOD!!

Insanity Max 30 Progress

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Max 30 Meal Plan and Nutrition Guid

I am very excited to officially be able to share my meal plan with you all!  That has been the hardest part of this program because I am always posting pictures of my food and teaching you how and what I eat each week!  

So whats my favorite part about the Max 30 nutrition guide?  

IT'S SO EASY TO FOLLOW!!!  It is basic and anyone can do it!!!  Just pick from each category and use the tracking sheets to tally your food!  I still use the tracking sheets after 5 weeks bc it just keeps me focused on exactly what I'm eating!!!!

Insanity Max 30 Food Tracker Sheets

So how does the nutrition plan work?  You get to choose which plan you follow based on your weight.  Plan A or Plan B.  I am plan A because I am under 150 pounds.  So I have a select number of fruits, veggies, proteins, carbs, healthy fats, seeds & dressings and oils and butters I can have each day. The nutrition guide gives you a list of foods in each category to choose from.

As I am creating my meal plan I tally the food groups so that I know if I have stayed within my daily recommended amount.  Originally the one area that I tend to go over is my carbs and fruits!  Since doing the 21 day fix and now Insanity Max 30 I really have become aware of my portion size and also have been able to narrow down my food to the correct amount per day.  I can truly say that the nutrition portion of the workout plan is what makes you have increased performance, abs and more muscle definition plus just the energy to rock your workout!  The days I eat off the plan are the days my workout suffers!  It truly does go hand in hand!  You can't out exercise a bad diet.

I aim to eat 5-6 small meals per day.  I typically combine a protein and a fruit/veggie at each meal! I like to combine the slow and fast burning fuel bc that is what keeps me full the longest and also follows the eating clean principles that I learned when I started healthy eating.  

I still have to make a conscious effort to drink 1/2 my body weight in ounces of water each day!  But I make it happen, someway somehow bc that also improves your results!  

Here is my meal plan for week 3 of Insanity Max 30.  

Shakeology is always my breakfast because it's quick and easy and honestly I just don't have time in the morning to prepare breakfast.  Plus I like to save my carbs for later in the day so I don't eat oatmeal for breakfast.

You can see the food is basic, the recipes are easy to make and everything tastes good!  Nothing from a box, keep your sodium in check and natural sugar!!!   

It's easy to follow and both Matt and I can do it together. The best part is that we don't make separate meals for our kids. They eat what we eat as well!  Setting the example for good choices now pays off in a big way later.

What's the biggest obstacles I faced?

Camping, traveling & summer activities have been a challenge but one I have accepted. I focus on balance and having access to beachbody on-demand makes it simple to press play if I'm away! 

I always prep my food and pack food with me when I go ANYWHERE so I can stay focused! It's just the drinks and desserts that tend to trip me up!  So gotta get my game face on and get ready to rock it out!!!!

So meal plan ready- grocery list prepped and it's time to hit up the grocery store!!!!!!!

Lets rock our week!  Focus is your key to success!