Frequently Asked Questions2019-11-12T20:38:16-07:00

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What are your menu plans like?2019-11-27T18:13:51-07:00

At Mipstick, we create meal plans for real life.

The number one reported diet obstacle is meal plans or recipes that are too complicated. Number two is food boredom. Can you relate?! We’ve paved the intersection between the two.

We know you need plans that are simple enough for your schedule, but have enough variety to quench your soul’s appetite.

Sure, it’d be great to have a different gourmet meal every night, but let’s face it – unless your house is a restaurant (mine sure isn’t!), this is impractical. You’ll be seeing common real foods like sweet potatoes, quinoa, rice, chicken, fish, nuts and seeds, and lots of fresh veggies and salads.

We’ll be showing you a variety of ways to prepare these common healthy foods to add different flavors. This is so that you can eat clean and healthfully most of the time without being bored!

If there’s an ingredient you’re not familiar with, replace it with something that is familiar. We’ll give you options in each recipe. For example: replace rapini greens with spinach or kale.

Real life means prepping meals, and that means making extras and eating the same dish for 2-3 meals. This makes grocery shopping and cooking manageable – we’ve given you the grocery list for everything you need for the items on the menu plan. You’re welcome!

Likewise, you may see the same small selection of vegetables on the menu several times in the same week. This way you can buy a large batch of what might be on sale (yup, again we’re talking real life here), and make the best use of it that week. Next week you can buy another type of vegetables and use in different ways throughout the week.

Heck, if eating the same meal for breakfast for 7 days in a row keeps you on track and feeling good, we say go for it! Switch it up each week to ensure a broad range of nutrients to fuel your body.

There you have it. Our menu plans are made for real life, with the structure you may need to follow along exactly for intentionally eating (super helpful to get back on track or establish routine), but with room to be flexible and create sustainable integrative and intuitive eating forever!

Do I need to be actively working with Mipstick or in a group program to participate in the membership?2019-09-14T15:46:51-07:00

Na-uh.  The membership is a place for E-veryone!  Whether you’re new to Mipstick and plan to use the membership for menu planning and recipes ideas or support, whether you’re currently doing a nutrition program and using the membership for support and check-ins, or maybe you’ve just completed a program and want to continue with some connection… the membership is here for you.

Can I use the membership group to check-in when I’m doing my nutrition program?2019-09-14T15:43:24-07:00

Absolutely!  That is one of the main objectives behind the group – to provide a cost effective and safe place where you can check-in while working your way through a nutrition program with us.  You can also use the group to ask questions you may have, and to lean on others in the group for support or motivation as you need it.

How do I get on the member-only facebook group?2019-08-31T12:56:41-07:00

As soon as you subscribe to the membership, we’ll be sending you instructions on how to find us on facebook and send a “Request to Join”.  If you don’t receive this with your registration confirmation email, please contact us directly and we’ll get the ball rolling!

Do I need a password to access my membership content?2019-11-11T10:22:27-07:00

Nope, our membership is all about easy-peezy access.

There are simply two delivery vehicles for your membership perks:

  1. Private Facebook Group: this is where we share tips & tricks, have coaching Q&A sessions, highlight featured recipes, connect and collaborate, and deliver some of our other exclusive tidbits.
  2. Email Newsletter: on the 26th of each month, you’ll receive your member-only newsletter that contains your featured menu plan and recipe collection, and highlights the following month’s special events or offerings.
Can I cancel my subscription and/or get a refund?2019-08-31T10:25:30-07:00

You can cancel anytime at all with an email to us.  If you’re on the monthly billing subscription, we just need 14 days to ensure our admin team cancels your auto-payment.  Then you won’t be charged again, and you will be removed from the member newsletter and facebook community group.  If you cancel less than 14 days before your monthly bill date, you’ll still have your membership for just one more month!

There are no refunds on the annual membership. This is the plan to encourage commitment!  To ensure your annual membership isn’t auto-renewed, provide cancellation notice 14 days prior to your annual renew date.

What are the calories and macros in the membership menu plans?2019-09-04T08:22:27-07:00

Most all menu plans fall within the ranges that support what most of YOU (our active, lean muscle-seeking clients) have asked for.  That is approximately 1600-1900 calories for women and 2000-2500 calories for men.  The macronutrient ranges typically fall within the tried and tested 25-35% protein, 20-30% fat, and 35-55% carbohydrates, dependent on the plan.  Some plans will vary according to the specifics of that plan (ie: a sample keto diet, or a high protein, low carb plan).

All menu plans come with guidance on how to make adjustments to make it best suit your needs, ie: if more or less of something is required for your energy output or goals.

The membership facebook community is your platform for Q&A and support as needed.  And lastly, we are always available for a private consulting session for further guidance in determining your specific caloric or macro needs if desired.

How do I receive my member-only monthly menu plans?2019-11-11T10:21:34-07:00

When you first register, you’ll receive an exclusive newsletter (sent only to members) with that month’s sample menu plan, including the required grocery list and all recipes for the meals and snacks on the menu plan. After that, expect the featured plans on the 26th of each month.  This gives you a few days to do some planning and prepping!

You can jump in and follow along with others at this time, or download and tuck your plan away for when it best suites you.

How do I know what nutrition program is best for me?2019-11-27T18:22:09-07:00

Click through to the individual programs to each one’s full description.  We include symptoms checklists to help you determine which program will be best before you enrol. (pssst we wholly believe that everyone can benefit from any and all programs!)

For further guidance, we’re happy to sit down with you for a 1:1 consultation to go through a thorough assessment and determine the best route for you.

What if all I need from you is my macros calculated?2019-06-26T08:36:01-07:00

Cool.  No specific wellness concerns and no menu plan needed, macros only?  We can assess the many variables that go into calculating that for you (current activity and training level, fuelling times of day, sleep & rest variables, etc etc) during the 1:1 Initial Consultation.

Can you show me what your menu plans look like?2019-07-31T07:06:24-07:00

A structured meal plan is what we call intentional dieting, and can significantly improve success in reaching your wellness goals when implemented at strategic times in your nutrition journey, such as when creating new habits or when looking for extra motivation or inspiration.  This can take the guesswork out of it for you, provide a template in which to put your dietary recommendations into practice, and offer fresh new ideas in the kitchen.  Like any skill, intentional dieting becomes integrative and more intuitive with practice.

Our meal plans come in beautiful colour pdf’s that you can download or print off.  They include a weekly plan with 3 meals and 2-3 snacks daily, a required grocery list, all recipes for the meals and snacks on the menu, and includes both daily total nutritional value breakdown (macro ratios and total calories) and nutritional values for all individual recipes.

What exactly is the Mipstick method?2019-11-27T18:17:39-07:00

We’re so glad you asked! 😁

The short answer is the same as our mission statement EDUCATE – EMPOWER – ENCOURAGE. We strive to do this in every program and service we provide by ensuring each includes key elements…

And we expand on those elements in our long answer below!

  1. We combine our expertise in empirical sports nutrition and in holistic nutrition to provide you with a truly integrative Holistic Sports Nutrition methodology.  As such, we fill a missing link in the nutrition industry by bridging the gap between food QUALITY and QUANTITY. Our programs address your unique wellness needs (ie: anti-inflammatory, hormone balancing or digestive support – all the things that directly impact your ability to maintain optimal weight and athletic performance), while at the same time ensuring your daily nutritional totals (macronutrient ratios and calories) have been calculated to optimize these goals as well. Typically, you’ll find one or the other with most diet plans.  Mipstick combines both.
  2. Secondly, Mipstick has a HOLISTIC approach. Even though food is our jam, we recognize that achieving optimal wellness and performance requires more than food.  Our mindset, our body’s ability to recover from stress, our sleep, even the products we use around our home all play a role in how our bodies work for us – and therefore, in reaching our goals.
  3. We appreciate that your body, your lifestyle, your goals are unique.  There is NO COOKIE-CUTTER approach.  We strive to assess and address what your individual needs are at any given point, and if it’s outside of our scope, we’re happy to recommend a qualified colleague who may be a better fit for you.
  4. This one’s our favorite! We’re all about REAL LIFE.  That means that no matter how great the diet plan or how much science is backing up the food facts, it all means nothing if it’s unrealistic and near impossible to implement into your everyday real world.  Our programs include a plethora of sequential and repetitive actionable items, with weekly tasks, fillables and checklists for practical application in real life.
  5. Lastly, we won’t sugar coat it – even with all this, most of us will still struggle if we don’t have a little SUPPORT.  From our budget-friendly awesome membership to private 1:1 consultations, there’s a variety of ways for us to stay connected and support you.

EDUCATE – EMPOWER – ENCOURAGE.  These are the ingredients for success.  This is Mipstick’s winning methodology!

What if I can’t commit to the duration of the program right now?2019-11-27T18:09:34-07:00

Don’t worry, we’re not going to chase you down!  The beauty of our Online Nutrition Plans is that they are here for YOU, to work through as it best fits your life.  You’ll always have access to the modules, menu plans and other content in your program – like the travel tips and other tools to help combat life’s challenging times.

Not able to fully commit?  All the more reason to start an Online Nutrition Program today!  But if you’re not ready, how about starting with the Menu Plans & More™ membership, a space that provides the access, information, and inspiration you need without the expense or commitment you might not be ready for.  Check it out here, and don’t hesitate to get in touch if you have any questions.

Can you help keep me accountable?2019-09-06T08:24:44-07:00

You betcha! Research shows that having someone other than yourself to be accountable to significantly increases commitment and compliance. Not only that, it’s always nice to know you have someone in your corner all the time, and at Mipstick we are!

Our Menu Plans & More™ membership was born from our passion to be there for everyone and anyone who is willing to show up for themselves – and when you’re not able to (hey, life happens), we’ll show up for you!  You can use this space for the monthly menu plans, recipes, and other tools it provides – or simply use it as a cost-effective alternative for your weekly check-ins, coaching connection, and accountability platform.

Lastly, you can have a 1:1 support session (consultation) at anytime for private support, whether used in combination with any program or on their own.

I don’t need a meal plan because I’m already on one with my fi