Super Clean Eating

Hello all!

So, if you follow me on fb you'll know that today starts my super clean eating. I already eat pretty clean but I really want to push it to the next level and see what my body is capable of looking like when I give it my all. If you plan on starting this challenge the first thing you need to do is go food shopping. (MY FAVORITE). My top three food stores are Stop & Shop, Trader Joes, & Whole foods in that order and from least expensive to most expensive. I also hit up my local farmers market FIRST, because they have the cheapest produce and usually the best. I will always load my cart with the following things:

• Spinach
• Kale
• Tomatoes
• Mini cucumbers
• Celery
• Orange peppers
• Eggplant
• Cabbage slaw
• Sweet potatoes
• Apples
• Bananas
• Mangos
• Blueberries
• Strawberries
• Avocados
• Cilantro
• Scallions
• Mushrooms
• Frozen Tilapia (Walmart has a bag very cheap)
• Egg white Carton
• Unsweetened almond milk
• nonfat plain greek yogurt
• Natural peanut butter 
• Fruit preserves - no sugar added
• Single serve minute brown rice (microwavable)
• Whole wheat/ gluten free pasta
• No sugar added pasta sauce
• Tuna- solid white in water
• Flax seed & whole wheat wraps
• Ezekiel bread
• Frozen blueberries
• Steamfresh veggies/Birds eye frozen veggies
• Cottage cheese- my favorite kind is the friendship brand. 
• Larabars
• Veggie burgers
• Shredded mozzarella and string cheese 
• Low acid orange juice
• Kashi crackers
• Kashi go lean cereal (6 sugars and under for cereal choice)

Hope this helps get you prepared. Obviously if you eat chicken or meat get lean versions. I only eat fish and eggs so this is what my list looks like :) 

Breakfast is the most important meal of the day. I can't stress the importance of eating breakfast every day. Some of us are on the run (if you're running that late start waking up earlier- no excuses). A fast and yummy breakfast option for me is to buy the birds eye frozen veggies (tri color pepper and onions) I throw the frozen veggies in a pan, they warm up super fast, and then I pour eggwhites over them. Let them cook, sprinkle a little bit of cheese and either add it to a flax seed wrap with a little ketchup (organic) and take it to go. Or I eat it as an omlet and make some oatmeal or a slice of ezekial toast. We don't have to sacrifice enjoying breakfast even when we are limited to time. You can make really delicious meals in under 10 minutes. So eat up and enjoy! 

Happy Friday!

<3deborahbrittany

PANCAKES!

I eat breakfast all day lol my favorite meal! These bad boys are my protein pancakes! Yes. These are clean! Crazy right? Again, I used my Hamilton blender now as a mixer to mix all the ingredients. Put liquid first then dry this way it doesn't get stuck to the bottom :) you start with 1/2 cup unsweetened almond milk, 1/4 cup egg whites, 2 tbsp vanilla protein powder, 1/2 cup oat flour, 1 tsp baking powder, 1 tbsp cinnamon and 1/2 banana and pulse the blender until creamy. Then cook mixture just like normal pancakes. I topped mine with nonfat plain Greek yogurt and warmed frozen blueberries with a 1/2 packet of stevia. Enjoy!

Kale smoothie

Kale smoothie? I know what you're thinking. I AIN'T DRINKING THAT! Before you get your panties (or boxers) in a bunch, hear me out.

Before taking the plunge into the world of kale I would see the bag of kale in the grocery store, look at it, cringe and walk away. I saw people start making kale smoothies and I thought it would taste like dirt but it didn't! It takes on a tasteless flavor so when combined with fruits like mango, pineapple, and apples it takes on a yummy smoothie taste!

The benefits of adding kale to your diet are fantastic. Incorporating kale into your daily diet can help protect against cancer and lower cholesterol. Kale is known to be one of the healthiest vegetables on the planet. And it's available in your local food store for under 4 dollars. Who knew? Kale provides vitamin A, B6, C & K along with calcium, magnesium, potassium, iron and manganese.

My smoothie recipe!

I use the Hamilton beach single serve blender. It's 12 dollars. And FABULOUS.

- add 1 cup of kale to blender
- add 3/4 cup water
(blend)
- add chopped fruit of choice. I used mango and banana.
(blend)
- add shredded coconut, 5 ice cubes and a splash of OJ.
(blend)
- poor into favorite cup, grab a straw and enjoy!

Clean Eating Challenge!

If you are following me on instagram or facebook you already know that I'm holding a Clean eating challenge group starting June 11th! For more information on the go to facebook.com/deborahbrittanyfitness.

Okay, so let’s start with the basics. What is “eating clean”? The simplest answer to this is, if you can’t pronounce an ingredient or if you have no clue what it is, don’t eat it! The fewer ingredients the better. Just because an item says it’s “natural” or “nutritious” doesn’t mean it really is. For example: nutrigrain bars. Nutri & grain are in the name yet it has the same nutritious intake as eating a candy bar. Eating clean is eating whole foods including fruits, vegetables, lean protein and complex carbohydrates. Clean eating creates a balance in your diet and by no means limits you or depletes any certain food group. While clean eating you should be consuming 5-6 small meals a day. You should always be eating breakfast and packing your own food for lunch and dinner and snacks if needed. When you do eat out try to eat as clean as possible.

Like it or not you quite possibly can be addicted to food. People who switch to clean eating have a really hard time letting go of things like white bread, white rice, candy, cake, and fried foods. They think they are "missing out" on something rather than realzing that they are poisioning their bodies. If you are going to "treat" yourself to cake and fried food when you reach goals this is probably not the right challenge for you. I'm here to help change your current lifestyle. This is far from a diet fad. It's recognizing how eating whole nutritious foods will change your life in the most positive kind of way. By eating clean I have lost weight, gained energy, and managed health concerns- all medication free. After the first 2 weeks of clean eating you'll notice that you'll start to crave the new clean foods. Why? Because your finally giving your body what it craves and needs rather than processed & sugar loaded junk.

Things you should avoid:

• Diet soda
• Sugar free anything- sucralose and aspartame are TERRIBLE for you. Choose stevia as a healthy alternative.
• White bread, White Rice, Pasta, White potatoes etc
• Fake "healthy" treats such as fiber one bars, nutrigrain bars, special k bars etc. Check the ingredients. Not so healthy anymore huh? Didn't think so.
• High Fructose Corn Syrup. (But I saw the commercial and it says it's ok) Just, stop.
• Any cereal with more than 6 grams of sugar.
• Icecream, cake, cookies etc. (don't have a heart attack, there are clean ways to enjoy these treats)
• Fast food/fried food
• I stay away from meat. Red, chicken, turkey etc. My body doesn't process it well and odds are if you have intestinal problems/ bowel movement problems, cut out meat and magically you're cured. But this a whole different topic.
• Dried fruit-it's loaded with sugar. Want fruit? eat the fresh kind or frozen.
• 100 calorie packs. Again, read the ingredients. Clean eating isn't calorie counting. So hop off of that band wagon :)

Things you should enjoy:

• Fresh/Frozen fruit- blueberries are loaded with nutrients to get you through the day. I buy frozen this way I save money by not wasting them due to their short shelf life.
• Whole grains. If you like to have toast/sandwiches pick up Ezekiel bread. It's the best bread you can eat.
• 100% whole wheat wraps with flaxseed. A bunch of stores have wraps. Read the ingredients. The fewer the better. Make sure there is no sucralose, high fructose corn syrup and a bunch of chemicals.
• Egg whites- You can use them in almost anything. So versatile and nutritious.
• White fish- Tilapia, cheap, easy to cook, and delicoius.
• Solid White Tuna Fish
• Lean chicken/meat
• Veggies! - The greener the better. The greener your veggies are the more nutrient rich they are. I typically put kale in my smoothies so I can get the added benefits without adding it to my salads and meals. The only salad I eat contains spinach or baby spinach and occassionally red leaf lettuce. Romaine lettuce is mostly water so I stay away. I want my food to count.
• Celery- mostly water but excellent when you need that crunch factor. I eat my celery with nautral peanut butter and part skim cheese.
• Natural peanut butter- I'm a feign. Don't be a feign! Remember keep a balance. I'm still telling myself this. Love my pb.
• No sugar added preserves
• Oats, not the maple brown sugar stuff, just traditional oats. Warm them up yourself so you can monitor what's going into your body.
• Protein powder- again try to read the ingredients. No sucralose, aspartame etc. Also try to stay away from soy protein just because it has conflicting research on the amount of estrogen and hormones it provides.
• Almond milk or skim milk- I no longer drink cow's milk. Preference.
• Greek yogurt. Yoplait, Activia, etc etc etc. is not good for you. It's loaded with sugar and chemicals. GROSS. Nonfat greek yogurt, add your own fresh fruit and granola and you're good to go!
• Cottage cheese. - Amazing source of protein and works well as a evening snack because it has casein which processes slowly throughout your body this way while your sleeping your still getting the nutrients you need.

I can keep going with this so I'll leave it here for you all to absorb :) I really love clean eating. I love how exciting it is to try new recipes and how great my body feels. I only hope you will share on this excitement soon!

Here's to clean eats <3

<3 deborah brittany

Progress

Month 1 of Insanity has made me a very happy fit chick. I only hope month 2 brings on more definition!



Here's to clean eats and abs of steel 💪👸

<3 deborahbrittany

HOLY BATMAN!

Right now I am on week 5 of Insanity & it is straight up INSANE. I'll be real with you. The first month of Insanity is tough but it's do-able. 100%. You just need to be dedicated and find motivation, if not in yourself in other places. I honestly find motivation on Instagram. The Fitness IG family is absoultely amazing, supportive and informative.

Insanity Month 2 HOWEVER is a bitch. Plain and simple. Today was day 1 of week 5 and I had the "fit test" as well as "max interval circuit". For one, the fit test is a good 20/25 minutes then I press play for the second workout and it's an hour! I worked my butt off on the fit test so by the time I started the max interval circuit I was seeing double. I pressed pause. Scoffed down a protein bar and drank water before starting. I usually don't eat breakfast before working out because I get nauseous but for the upcoming month I'm going to have to figure something out because I'm going to need hellah energy. It doesn't help that I'm out of my energy and endurance and I'm patiently *NOT SO PATIENTLY* waiting for it to ship to me. :p

Here's what the Insanity Program looks like:



When you order it, the program also comes with a food guide which has REALLY helped me. It gives you a bunch of recipes for every meal along side of 100 calorie and 200 calorie food block ideas so you have meals in between your main meals. It provides a guide that teaches you about nutrition and what your* body needs. I almost exploded with excitement when my Insanity came in the mail and I've been so happy with my results. I feel SO much stronger. I love it. If you ever want to contact me for more information regarding Insanity or any other beachbody product I am an email away :)

Email: deborahbrittanyfitness@gmail.com

Here's to happy, healthy eating and powerful, successful workouts. Cheers!

<3 deborahbrittany

Insanity.

Want to know how I KNOW the Insanity workout is the shiznit?! Because it WORKS. Not only is my outside changing but my inside as well. I could never finish 2 miles at a fast speed. Hell. I could barely finish at a slow speed. First run since starting insanity was today and it was fucking fabulous. I didn't stop once and finished off with 50 power squats and a nice long stretch. Going to go for a nice long run at least once a week. It's really good for my stress :) so much more productive than me punching someone in the face over bumping me with their cart or something. I'm so temperamental when I'm stressed. A nice run puts me into a good CALM mode.

Keep calm and run on ✌

<3 deborahbrittany

Thoughts.

I've been drowning in thoughts lately. Just visited my nana at her rehabilitation center. She has dementia, Parkinson's, arthritis, and mersa. The dementia is tearing her apart. It just made me wonder for a while why we work so hard in life only to be bed ridden and lost I'm a daze. Then I caught myself and pulled myself out of that pessimistic bubble. At least we are working towards and for SOMETHING. People get on me for being into health and fitness. "live a little" they say as they take that 3rd shot at the bar or shove down that brownie after dinner. The thing they don't know is that I AM living. And I plan on enjoying my life every day being the strongest, healthiest person I can be. I am not a dog. I don't have to treat myself with food. And I don't want to drink my sorrows away. Instead I'll push myself extra hard during my workout and say fuck yea instead of fuck this. I won't give up on me because this is the only me I have. My body is MY body. And I'll be damned if I destroy it. It's called healthy choices and dedication. Not deprivation or obsession. Get with it or get lost.

<3 deborahbrittany

I'm Backkkk

So much has happened since my last post of 2011! 2012 has turned to be quite the obstacle so far but as far as fitness and health is concerned I am on point! Since January I have taken on a Pescatarian lifestyle. I say this because any post about food will not include chicken or any other meat but WILL include fish, eggs, fruits, veggies, nuts, whole grains and dairy. As far as dairy goes, I do not drink milk if I can avoid it. I've read up on it and I truly believe that we are not supposed to drink other animals milk. If you want a fun and interesting read check out Skinny Bitch.  Because of this, you will also see me only using almond milk, soy milk, rice milk etc. The only dairy I consume is cheese and greek yogurt. Chobani <3 LOVE.

As far as workouts go I am using both Insanity and Brazilian Butt Lift by Beachbody. I am obsessed with both of these workouts, 1. Because they are at home workouts which means no gym fees and 2. I get to workout looking a hot mess and I don't careeee. :p 3. They are intense. Insanity is like trying out for the olympics and although Brazilian Butt Lift seems like it's ballet compared to Insanity, you're glutimus maximus will feel f****** fabulous after! I am a fitness coach so if you ever want to try out these workouts or need help with nutrition don't hesistate to send me an email!

I'm about to get my grub on but just wanted to share my instagram with you all :) you can find me by searching my username "deborahbrittany". I am constantly posting pictures so feel free to follow me!

Talk to you all soon.
Be strong. Stay Motivated. Keep Moving.

<3 deborahbrittany

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.