Final Post of 2011

Today was the first day that I reflected, and I mean, really reflected on this past year. Needless to say, it was rough. Mostly mentally and emotionally. But through the bad there was a lot of good. I officially got my B.A. and walked at graduation, something I had waited my whole life to do for my parents. I started my first year of graduate school getting my masters in Psychological Counseling, another milestone and I finally feel comfortable in my body. I met some of the most amazing people along the way who have showed me what true friendship is, and what being cared about really feels like. I've gotten closer to my family and got a fantastic job. The worst part of my year was finding out that my Nana had been diagnosed with Dementia. She's slipping away fast and there is nothing any of my family can do. Dementia makes people become a shell. She isn't the Nana I used to know anymore. Now she's full of hallucinations and delusions. It kills me inside to know she has to live through this. It kills me to know that I might have to live through this.


So although this year has had its ups and downs for sure, I am super grateful for my family, my friends and my pets <3 Even though my chance is 98 in human years he's still shaking his booty and that's something to be truly grateful for. I only wish that 2012 will be greater than its predecessor and that I will be successful, strong, and still as loving as I've ever been.


Learn from yesterday, Live for today, and Hope for tomorrow <3

Love as if if you've never been hurt.


<3 deborah brittany

Food hangovers.

So, before I get into my story I first want to explain what a food hangover is. If you have been eating clean for a long time and then indulge in "dirty" food, your body will experience a food hangover. You wake up with a stomachache, feel bloated, have a headache and are just in slow-mo all day. Basically, they suck and basically I woke up with one.

Story time.

Being that I've had no social life the past few weeks my significant other and I decided to have a " guys " night. Which includes watching sports at a bar, eating boneless wings, and drinking beer. I love an occassional guys night with my guy BUT even while I'm "indulging" Im still limiting, yet somehow woke up with my body feeling yuck. I had 3 boneless wings (classic hot) * probably what killed my tummy since I never eat hot food * and I drank bud 55 which has 55 calories.

Needless to say my body was all like " oh hellllll no" so I made sure to make a shakeology shake as soon as I woke up and will hope for the best.

Sidenote: you are entitled to a "cheat" day after a killer week or month of busting your ass. But I suggest you use your "cheat" for something other than food, like a new workout outfit or a mini in home gym. Food isn't worth it. Trust me ;)

Grocery List 2

Hey everyone!

So I hope the majority of you who read the blog "Grocery List 1"  were able to go out and purchase some of the items and use toward your weight loss goals. If not, have no fear! Here is Grocery List 2!


This weeks shopping for me consisted of a lot of fruits & vegetables. No matter what always try and buy your proteins whether vegan, vegetarian or meat eater. Get your protein! Carbs should focus toward whole grain, and very limited complex carbs.

Let's get started.

Weekly Shopping List

• Skinless chicken breast
• Albacore Tuna in water
• Ground Turkey (Lean)
• Egg whites
• Low Sodium Boar's Head Chicken Breast (Thin Sliced)
• Low fat milk (I drink lactaid)
• Grape Nuts Cereal
• Sweet Potatoes
• Traditional Oatmeal
• Rye Bread
• Strawberries 
• Apples (Red delicious/Granny Smith)
• Bananas
• Cantaloupe
• Clementines
• Red, Yellow, Orange Peppers
• Broccoli
• Bag of romaine
• Red Onion
• Cucumbers
• Tomatoes
• Celery 
• Trail Mix (Raw)
• Smart Water
• 100%  Apple Juice (No sugar added)
• Low Acid Tropicana Orange Juice

Let's break the food down nutrient-wise. 

So you need Fiber?

Top Fiber choices on this list include: 

Strawberries

Apples

Whole grains

Oatmeal 


So you need Energy?
Top Energy choices on this list include:

Sweet potatoes

Tomatoes

100% fruit juice

Cantaloupe

Strawberries

Nuts

Low fat dairy

So you need Omega 3?

Top Omega 3 choices on this list include:

Salmon

Albacore Tuna

So you need Protein?

Top Protein choices on this list include:

Albacore Tuna

Skinless chicken breast 

Egg whites

***As for Snacks on the go. Here is a list of choices. 

If I didn't have food readily available I would not be able to stick to my diet. If you do not have Tupperware I suggest running out and buying some. I get mine from the dollar store. Dead serious. I love the dollar store. Okay I'm done being weird. 

I cut up all my fruits and veggies as soon as I get them. It makes it so easy to just grab a handful, put it in a Ziploc bag and leave. For example today on my family day trip I packed cantaloupe and celery sticks to munch on. They were already cut so I didn't have to stress about taking time away to chop it all up. 

On the go snacks for me include:

• whole banana
• go lean protein bars by Kashi
• zone perfect protein bars
• Strawberries (sliced)
• Cantaloupe (sliced)
• whole granny smith apple
• Chocolate/Greenberry shakeology made with just water and ice
• chicken breast rollups
• string cheese
• raw trail mix

Recipes:

• Amazing Greenberry Shakeology Shake:
• 1 cup of ice
• 8 oz of Low Acid Orange Juice
• 1 whole banana 
• 1 packet of greenberry shakeology
• Blend
• Yum
• Chicken Rollups
• 4 Slices of Low Sodium Oven Roasted Chicken Breast
• 2 Slices of Cheddar Slices (Cut in 1/2 makes 4 slices) *Want to go light on the cheese*
• Place cheddar cheese on top of chicken breast slice and roll up. 
• Place in aluminum foil or Ziploc bag for an on the go snack. 
• *Can use honey mustard to dip/light ranch to dip*
• Yummy homemade oatmeal 
• *something I did at random when I didn't like how raw oats and flax seed tasted without any sweetener. I nuked some frozen blueberries and it turned out to be amazing. 
• One serving of plain oats (I get traditional)
• On stove, stir in milk of choice until most oats are covered. 
• Stir until it begins to thicken
• Add any favorite frozen fruit *mine is blueberries* and allow them to cook in the oatmeal. 
• (you can defrost fruit before/optional)
• Fruit juices add to oatmeal creating a natural sweetener. 
• Sprinkle some cinnamon or nutmeg on top and enjoy :)
• Rustic Meal
• Grill Chicken breast with seasoning to taste (I was told to try Mrs. Dash)
• Steam fresh broccoli and lightly coat with smart balance. 
• bake/microwave one sweet potato
• *My favorite dinner*

Hope everyone keeps bringing it. I'm working out to my p90x and loving it!

Any additional information you need you can contact me at beachbodycoach.com/deborahbrittany or facebook.com/deborahbrittanyftiness !

Accountability.

Okay, let's be real. We ALL get a bit lazy sometimes. I get it, it's natural. But there is a huge difference between occasional laziness and chronic laziness. Example: Lucy worked a double shift at her restaurant yesterday and does not feel like working out today. She is having a slight case of laziness due to an extreme workload the previous day. Sarah, however is on unemployment and convinces herself that she'll workout tomorrow, and the next day, and the day after that, and that...and....you get the picture. Occasional laziness is okay! We get tired, we get sick, we need rest. But do not be a "Sarah". YUCK.

Now let's talk about ACCOUNTABILITY. This is allowing yourself to be held to the completion of a goal or to reach the finish line of your dreams. In order to go forth with such wishes, you need to be held accountable for them day in and day out. I have not been accountable for my workouts. Three days after starting p90x I got a stomach virus and just did not want to do the workouts. I ate once a day because of being sick and barely got down my Shakeology. Now I'm feeling better and I'm restarting my round of p90x because I want to be 100% accountable for EVERY workout and EVERY food choice.

I'M NOT GOING TO LIE. Something you'll notice in the future, I'm straight forward. The Yoga X of p90x intimidated the *$%# out of me because it is 1 hour and 30 min. I immediately got negative because the time I make for working out is made for an hour max for the most part. Then, I had an epiphany. This is MY choice, working out is MY desire, getting fit is MY goal, and being a coach is MY job. No one goes about their day and then decides at 8pm that they are going to go into work for a few hours. NO. I am holding myself accountable for helping others get healthy and fit and for myself to get healthy and fit. I am also holding myself accountable for showing as well as emitting more professional business ethic toward...my business. From now on I will be getting up bright and early to work out and get to business. When I am done, that is when I  will indulge in "me" time. Which includes family, friends, loved ones and anything else in between. So watch out old Brittany, new Brittany is coming through!

Grocery List 1

I know that aside from motivation, people get very overwhelmed when it comes to figuring out what to buy. You may be at that point where you are ready to take on a new healthier lifestyle, but feel weighed down by so many food options, finances, and food store decisions. I've come up with a list of groceries that I have picked up weekly. I will always tell you where I shopped and give you an estimate as to how much everything costs. This week is more for a person who plans on losing a significant amount of weight. Carbohydrates are available, but in moderation, and proteins and vegetables are highlighted.

Note: These are suggestions. You will not like everything, every time so I recommend you message me for substitutions.

Weekly Shopping List for Walmart

• mushrooms (sliced)
• green onion (scallions)
• 2-3 tomatoes
• bag of lettuce (I buy a romaine mixture)
• avocado
• broccoli 
• green beans
• strawberries
• cantaloupe
• hill shire farm oven roasted turkey breast
• sargento cheddar slices
• morning star soy sausage patties
• Purdue cage free chicken breast package
• bag of frozen shrimp
• organic skim milk
• fage 0% Greek yogurt
• string cheese 
• wild rice
• egg white (egg beaters)

Recipes

• Sausage Mcnolovehandles
• 1 whole wheat English muffin
• 1 or 2 morning start soy sausage patties (they come in original, maple, or spicy)
• 2 egg whites
• 2 tbsp of shredded mozzarella
• salt & pepper to taste 
• Chef Salad
• 1 cup of romaine lettuce
• 1/2 of a tomato (chopped)
• 1 chopped scallion
• 1/2 avocado (sliced)
• 1 sliced boiled egg
• 2 pieces of turkey and cheddar slices rolled up and cut into 3 pieces
• 1 tbsp olive oil and balsamic vinegar to taste
• Mushroom Omelet
• 4-6 egg whites (with eggbeaters I count seconds as I pour- 4 seconds/ 4 eggs)
• shredded mozzarella cheese
• 1 chopped scallion
• 1 handful of sliced mushrooms (chopped)
• 1/2 tomato (chopped) 
• Wild Rice & Chicken
• Purdue cage free chicken breast
• sprinkle of adobo, salt and pepper to taste on both sides. 
• Olive oil spray in pan
• Grill chicken until cooked
• Boil/Cook wild rice
• Add favorite vegetable (I buy steamers-broccoli, green beans etc)
• Snack
• 3 strawberries (sliced)
• 3 tbsp scoops of Greek yogurt
• 2 tbsp of almond slices
• 1 tbsp of honey

HELPFUL HINTS

1. Cook all of the chicken at once and put whatever you do not eat in a Ziploc bag or container. Save them for the week and just reheat. It makes life a lot easier and it makes it easier for you to stick to your weight loss goals. 
2. Cut entire pack of strawberries once you buy them. This prevents them from turning bad or over ripe so soon. I throw mine in a Ziploc and munch on them throughout the week and add them to yogurt or my favorite Kashi cereal. 
3. Leave the butter behind you along with your love handles. I choose smart balance light with flax. It takes some getting used to but it's not terrible and it's good for you!
4. Don't like skim milk? Try "Skim Plus". It honestly tastes like whole milk with all the healthier solutions that skim milk provides you with. 
5. Drink a bottle of water when you first wake up. I guarantee you, this will change your day. Stay hydrated allows us not to go crazy with our cravings. Most of the time when we think we are hungry, we are actually just dehydrated.