4 Steps To Controlling Your Period Cravings!

When that lovely time of the month comes, and mother nature lands the 5-7 days of death on me... my daily healthy eating habits fly out the window, and I say HELLO TO ALL THE CHOCOLATE I CAN GET MY HANDS ON!

As you know, I eat really healthy on a daily basis packing in the protein and getting a balanced diet of fruit and veggies.

BUT when the 5-7 days of deadly pain come, my cravings go out of control. 

I kid you not, a few months ago I remember eating:

A chocolate brownie with raw doughboy chocolate chip cookie dough on top, crumbled Oreos sprinkled on top of that, a side of chocolate fudge Ben and Jerry's ice cream topped with caramel sauce... for lunch. I won't even mention what I had for dinner!

Needless to say, during that time of the month our hormones go out of control we kick the words "fruit, veggies and salad" out of our dictionaries for a few days.

SO, I've decided to do a bit of research to see if there are any ways to CONTROL OUR CRAVINGS!

Here's what I found :)

1.) Drink Water First

If you CAN'T live with out chocolate everything like me, drink an ENTIRE glass of water before you eat it. Drinking water will not only hydrate you, it will also fill you up a bit so that you won't consume as many sweets as you would have otherwise.

2.) Exercise! 

Girls Girls Girls... you don't have to tell me about your cramps. I am the QUEEN of cramps, my grandma had really bad cramps, my mom had really bad cramps, and now I have REALLY BAD CRAMPS. It's hereditary, but I'll live. So trust me when I say I know what it feels like to not want to exercise on your period. 

BUT, I also know that if you pull yourself together and do even a mini-workout it will cause your body to not crave the sweets as much! Even a brisk jog around your neighbor hood will do the trick :)

Staying active during your period will undoubtably curve the cravings!

3.) Fill yourself up with other foods!

Obviously you won't JUST be eating chocolate for 5-7 days straight, so for your other meals eat a bit more (especially since you're more hungry than usual) to fill you up. This will leave less space for the unhealthy foods that you would normally be craving!

4.) Substitute out the sweets!

Yes, I know you naturally crave chocolate as your "go-to" sweets, but try substituting out a healthier sweet!

Try eating:

• Chocolate covered strawberries
• Nutella and bananas on whole wheat toast
• Apples dipped in a bit of caramel
• Sorbet or Frozen yogurt instead of Ice Cream

Don't give up, don't give in!!! 

If you even try just ONE of these 4 steps, that will be better than before! Baby steps :)

Remember, if you're eating healthy the other 24 days of the month, those 5-7 days won't kill you :)

Xox Brittany,

For all my followers with any Nut, or Gluten Allergies!

I just received a wonderful question from a follower who was allergic to nuts, which inspired me to do a bit of research to find some healthy and delicious food substitutes! 

If you have a Nut or Gluten allergy, eating healthy (or eating at all) sometimes can be a bit more challenging.

However, it is NOT impossible.

When it comes to Peanut Butter, there are a wide variety of brands that specialize in making peanut butter sensitive to your needs!

All of these pictured above are:

Peanut Free, Tree Nut Free, Gluten Free, Dairy Free, Egg Free, Soy Free  
Kosher

There is even CHUNKY (nut free) Peanut butter! 

I went a bit further than just peanut butter, and found Nut Free, egg free, and tree nut free CUPCAKES! (Not gluten free though)

Sweet Alexis Chocolate Cupcakes are always peanut free, tree nut free, dairy free and egg free! Enjoy the delicious chocolate cupcakes with icing on the side for your next allergy friendly event.

Check out the website if you have allergies, are looking to try out the Vegan life, or just want a healthy substitute to your favorite sweets!

Peanut Free Planet

SHARE this with your followers, you might just really make someones day a whole lot easier :)

Xox Brittany,

The Fitspirational Blonde

Lunch- Making a healthy change

Starting off the week on a healthy food with a fabulous Vegetarian Fitspirational Lunch!!

Think you can’t eat a grilled cheese sandwich and fries without eating unhealthy fried foods? WRONG!

This meal contains protein, fiber, calcium, iron and WONDERFUL nutritious ingredients! I made this AT HOME in less than 10 mins. he healthiest “fast food” you can imagine.

What you see:

1. Toasted Cheddar and Avocado grilled cheese sandwich on oatnut bread, with a bit of butternut squash aioli sauce 
2. Side Ceazar salad
3. Sweet Potato fries (BAKED not fried) *Note- Did you know Sweet potatoes are ranked one of the highest nutritional vegetable on the planet? This is because of their high protein and vitamin content!
4. Glass of water

Eating healthy does NOT have to be boring! Get creative, have FUN in the kitchen finding new wonderful ways to incorporate health into your meals! 

I made this meal healthy by:

• Using Oatnut bread instead of starchy white bread
• Having baked sweet potato fries instead of normal greasy fried french fries
• Adding a salad
• Having water instead of soda

APPLY what you just read to YOUR life. Today when you make your next meal, stop and think what you can do to make it healthier!

Xox Brittany,

The Fitspirational Blonde

5 steps to get UN-addicted to sugar!

We crave sugar because we are looking for energy.

You may not eating enough which leads to having intense sugar highs followed by crashes, followed by wanting more sugar and then crashing again. Your body is continuously craving sugar and seems to never get enough.

How to fix this?

Eat more often. As I'm ALWAYS telling you, carry snack with you!

Snack Ideas:

• Carrot Sticks
• Pita and hummus
• Fruit (raspberries, blue berries etc)
• Peanut butter and celery
• Low-Cal popcorn (meaning not drenched with butter)

If you love sugar, then you love the way it makes you feel while you're eating it... but NOT the way it makes you feel afterwords. 

How can you tell that you're addicted to sugar?

Try going just 2 days without it. Can't do that, then chances are there's a high probability that you're addicted!

Fitspirational steps to take if you're a sugar addict: (YES THIS IS A REAL ADDICTION)

1. DON'T DROP SUGAR ALL AT ONCE. This is setting yourself up for FAILURE. You will not, and I REPEAT- WILL NOT be able to drop sugar in one day, or maybe even one week. It is a slow process and takes time and dedication, but it will ABSOLUTELY BE WORTH IT once you're off of it completely. Sugar turns into FAT.
2. Slowly ween yourself off of sugar by replacing it with healthier natural sugars. For example, apples have a very high natural sugar. Every time you crave a chocolate, eat a few apple slices :) Add some Peanut Butter too for some extra flavor in there.
3. Drink a LOT of water. A lot of the time when you're feeling like you need a sugar high, it is actually your body telling you that you're dehydrated. Drink 3 glasses, wait 1/2 hour and see if you still want it. (PMSing doesn't count. If you're PMSing and you are craving a chocolate... EAT THE CHOCOLATE- Coming from a girl with INTENSE cravings during that lovely monthly gift from mother nature)
4. Cut down the sweets in your drinks! There is SO much sugar in the drinks that we intake, that a huge percentage of our daily sugar comes from drinking. FACT: did you know mountain dew has 19 TEASPOONS OF SUGAR IN ONE SERVING?!?!?!?!! How is that even legal? I did an entire presentation on this in my Spanish class and everyone was SHOCKED.
5. Exercise! This may sound crazy, but exercising really will help you beat a sugar addiction. There is something about exercise and endorphin that makes you want to eat better and takes your mind off of cravings. 

I've given you the tools, now it's your turn to take them into your hands and apply them.

A majority of America has no idea what it feels like to feel their full bodies potential.

Don't be a part of that majority. Get UN-addicted with me NOW!

Xox Brittany,

The Fitspirational Blonde

Healthy foods that KEEP YOU FULL:

When you're working out (I'm doing the 30 Day Shred & Zumba), it is important that you increase the foods that you eat to fulfill your new energy requirements! The more you workout, the more food you need to intake to support yourself.

I'm not talking about chips and hot pockets. Increasing UNhealthy foods will not only NOT help you, it will hurt you and cause you to have LESS energy!

Make sure you are packing in the amount of protein you intake. The foods that you eat should be foods that won't just go right through you, but will keep your tummy satisfied.

Healthy foods that KEEP YOU FULL:

Eggs- For just 70 calories, an egg delivers more than 6 grams of protein. That keeps you full, not to mention energized as well!

Avocados- *yay!!* They’re loaded with folate, potassium and vitamin E, and early research suggests that foods containing these nutrients may be more satiating than others.

Greek yogurt- Seventeen grams of protein in a 6-ounce container (that’s more than you get in four slices of turkey!) means major hunger control.

Oatmeal- All that filling fiber (4 grams per half-cup serving) helps breakfast stick to your ribs. It also provides a surprising 4 to 7 grams of protein! For extra staying power, toss in blueberries, which have 4 grams of fiber per cup.

Apples- Only 80 calories, but one can be as filling as a meal because of the 4 grams of fiber and high water content

Nuts- They have the perfect combination of fiber, protein and fat

I LOVE TO EAT!

Click to see my health vegetarian Breakfast, Lunch and Dinner ideas that I eat everyday!

Xox Brittany,

The Fitspirational Blonde

8 Ways to get your health back on track!

Hey you! Yes YOU:

• Have you slipped out of your healthy ways?
• Forgotten how to eat healthy and let your body get used to eating sugary processed foods?
• Even if you're NEW to the health lifestyle, ever wondered how and where to begin?

IT'S NOT TOO LATE TO GET BACK ON TRACK, OR START YOUR FITSPIRATIONAL JOURNEY!!



Here's some really great ways that I've PERSONALLY found to get back on track :)

1. START NOW- I don't care what time it is, I don't care what day it is, make the decision to start now.
2. PLAN YOUR MEALS OUT- Eating is step one of getting your healthy self on track. If you PLAN out your meals for the rest of the week, you won't be tempted to eat something unhealthy just because it's there. You'll have a plan. 
3. FITNESS JOURNAL- Make your very own fitness journal! This is the single BEST place to plan out your weeks meals. See my "Fitness Journal" for my fabulous method on food planning!
4. GO INTO THE KITCHEN WITH A MISSION- After you've made your week's food plan, go into the kitchen and ONLY prepare what you PLANNED to eat for that meal. Use "healthy tunnel vision" and pretend everything else in your fridge isn't there. 
5. GET YOUR BUTT UP- Having trouble getting motivated to exercise? Take a class! All you have to do is put on your fitness clothes and get yourself there. Once you've completed a class, your motivation to continue exercising will increase immensely!
6. DON'T LET ONE BAD DAY TURN INTO A BAD MONTH- Just because you've had one bad day, whether it be eating donuts and ice cream for breakfast and watching sex and the city all day, or just not having time to exercise that day. Don't let that un-motivate you. Realize you've come so far, and USE that bad day as motivation to do better tomorrow!
7. WATER- Drink it. I'm not kidding. If you've been eating unhealthy lately, a GREAT way to naturally detox your body is to flush it out and drink a LOT of water.
8. WRITE- Take time out of every day to write down how you're feeling? Are you feeling motivated and happy about your progress? Write about it. Are you feeling lazy and bloated? Write about it! Every day will be different, but it will really help you later on to go back and look at all the good days you've had, and all the bad days you've over come!

Everything I've written on my list is from personal experience. I'm a real girl with real challenges. I've had bad days, weeks, and even months too! This list has literally kept me going, and helped me come as far as I have to be the Real Fitspirational Brittany that I am today.

*Bookmark this list.* -Come back to it when you're feeling like you've gotten off track and need that extra push to keep going.

Need a little more motivation? Just ask :) I don't bite I promise!

Xox Brittany,

The Fitspirational Blonde

5 minute (at home) Parfait!

Parfaits are a fabulous way to get some fruit and protein in after a workout!

They’re also good if you’re trying to impress guests, since they look so classy in these high stem glasses.

I used Greek Yogurt which is PACKED with protein and nutrition that your body needs after an intense workout at the gym.

These two parfaits took me less than 5 minutes to make!



What You Need:

• Strawberries
• Blueberries
• Raspberries
• Greek Yogurt (any kind, I used honey and pomegranate) 
• Granola
• A classy glass of your choice

These were my very own creative parfait creations that I made at home this morning, but you can layer them however you want!

Great for breakfast :)

This is also a FAST FOOD. No one said that fast food has to be unhealthy!


Xox Brittany

The Fitspirational Blonde

It's Zumba Time!

One of my goals this winter break was to get my blonde butt back into Zumba shape and I’m SO excited because tonight I’m going to take my first Zumba class in over 2 months!!

If you’ve been following me for a while you know that I signed up to get “Zumba certified” to be an actual Zumba Teacher this summer, but decided to post pone it to focus on getting good grades in college. I’m not giving up though, this summer I WILL BE ZUMBA TEACHER CERTIFIED!

MY Zumba break is officially over and as of tonight BRITTANY AND ZUMBA are officially BFFs again!







Why I love Zumba:

1. You get a GREAT workout in just an hour
2. It gets your endorphin going and you feel “high on life” after you finish
3. It gets you to drink a lot of water since you sweat a mini-ocean during class
4. The music! I prefer the Zumba that is more “hip hop” rather than “Latin samba” 
5. YOU GET TO DANCE!!! I have a huge background in dance, so getting to shake my little booty is one of the most amazing feelings imaginable.

Off to go get Zumba-ready and fill up my pink water bottle :)

If you’ve never tried Zumba before, I highly recommend you do! It is a GREAT way to get in your weekly cardio *Ahem* which you should be getting in 3-5 times a week *Ahem*

Xox Brittany

The Fitspirational Blonde

Don't let this be your heart

This made me SO nauseous.

Sometimes it takes looking at something out of our comfort zone for it to become real.

That just got real for me.

Xox Brittany

The Fitspirational Blonde

How long does it take to get full?

It is surprising how many people don't know this!
From the time that you begin eating, to the time that your brain tells the rest of your body it's full is TWENTY MINUTES!

This is why when you're really hungry you over eat, and then feel like you're going to explode... with 348503458 pounds of food in your stomach.

EAT SLOW! The world is not going to end by the the time you finish your spaghetti, it will still be there if you eat it SLOWLY.

I bet if you don't scarf it down, you'll surprise yourself when you're full and there's still a lot left on your plate.

Anther great tip: drink a glass of water before and during your meal! Sometimes when you think your body is hungry it is actually dehydrated.
Xox Brittany

The Fitspirational Blonde

Grocery Shopping Tip- Full vs Hungry

Healthy Grocery Shopping Tip-

SHOP AFTER YOU'VE EATEN!

If you shop when you're hungry, your body will want to eat EVERYTHING in sight and you will end up buying twice the foods that you would have bought if you were full.

Save money, save time, save space in your shopping cart :)

Shop Full.

Xox Brittany,

The Fitspirational Blonde.

Healthy Breakfast Ideas

Good morning everyone!

As you know I always push having a big healthy breakfast. This handout has some wonderful examples and ideas on what you can eat!

If you usually have a hard time trying to decide what to eat in the mornings, make your own list and PUT IT ON THE FRIDGE! 

I'm serious about this, it will keep you from grabbing the high sugar Trix cereal just because it's easy and you forgot you have fresh eggs and veggies to make an omelette in the fridge.

Have a fabulous rest of the day <3

Xox Brittany
The Fitspirational Blonde

Starbucks Low-Cal Snack Pack!

Sitting by the window at Starbucks wrapped in my new white scarf from H&M watching the rain drizzle while spending some quality time with my Love- My Health Blog.

I hadn't eaten in a few hours and started to get hungry and was REALLY pleasantly surprised to find that Starbucks had a great and HEALTHY snack option! Although ridiculously over priced (as everything is there) I decided to fork out the $4.95 for this nutritional snack.

These are FABULOUS ideas for snacks to take with you when you go to work, college or to run errands and if you purchase them yourself separately you can save a LOT of money!

The Starbucks snack pack came with:

• Brie Cheese
• Gouda Cheese
• Two-Year Aged Cheddar Cheese (which I need to Google because I don't understand why old cheese should be sparking my interest.)
• 9 Grain Crackers (WAY better for you that Ritz)
• Apple Slices
• Dried Cranberries
• and ROASTED Almonds!

Usually Starbucks is not the place I'd go to get a healthy snack, but I take my hat off to you this time! 

I'm a blonde with a happy tummy today :)

Xox Brittany,

The Fitspirational Blonde

Cut your beverage calories-- drinks on the go!

Great way to avoid drinking sodas while you’re out running errands  at college or working- Bring healthy drinks with you!
Home made lemonade is a fabulously refreshing alternative to soda. If you make it yourself, then you know exactly what’s in it and can also avoid a LOT of unnecessary ingredients that would go into store bought drinks!

Health benefits of Lemons: A large lemon contains about 45 mg of Vitamin C, about 75% of the daily requirement! We need Vitamin C to fend off colds and heal cuts and wounds. They are a natural aid for digestion and weight loss, and are a natural internal body cleanser. They have powerful antioxidant and anti-cancer healing properties.

This is how I make my lemonade :)

*Note- NO SUGAR ADDED!*
1 cup fresh-squeezed lemon juice (about 6 lemons)
1 cup hot water
7 cups cold water
1 cup raw honey

Stir honey into the hot water over low heat until fully blended.

Let cool and add lemon juice and cold water into a 2-quart pitcher. Stir or shake vigorously.

Slice two of the remaining lemon rind halves into fourths for a total of eight pieces, then add the rinds to the pitcher. Add ice to the top of the pitcher and chill.

Try it out!

And why not put them in cute little to-go packages like this to make them THAT much more fun to drink! I bet you ANYTHING this will be 10X’s funner to drink than a coke, and everyone around you will want a taste :)

Xox Brittany

The Fitspirational Blonde

Keep a Fitness Journal!

Keeping a Fitness journal is a FABULOUS way to keep track of your progress, and make sure you are getting closer to those fabulous goals you've made for yourself.

I think we all have at least 1-2 two of those empty notebooks that we don’t know what to do with (who are we kidding I have like 8 of them, I buy them because they’re SO cute and then i get home, put them on the shelf and never use them!)

This is the beginning of a brand new year. Why not take notes, and set goals NOW, so at the end of 2013 you'll remember why it was such a great year. On December 31st, 2013 how awesome would it be to look back and reflect on exactly HOW you EARNED your way to the new healthy you for 2014 :)

Xox Brittany

The Fitspirational Blonde

This describes EVERY 4th of July Party I've ever been to!

But in my wonderful 23 years of life, I've discovered that there are plenty of fabulous things vegetarians can make on a grill too! (Asparagus, grilled cheese sandwiches with avocado or tomatoes, and PLENTY of other delicious grilled veggies!!)

Don’t be ashamed to be the herbivore out of a gang of Meaties, show them your ways I bet they’ll want some hummus too :)

Xox Brittany

The Fitspirational Blonde

Shelf Life of Fruits and Vegetables

You’re now stocked on veggies and fruits but…

In addition to storing your fruits and veggies properly, it’s good to know approximately how long the fresh stuff will last. Plan your trip to the grocery or farmer’s market accordingly so that your foods are at the peak of freshness when you plan to prepare them, and you’re not throwing away food that’s gone bad before you get a chance to use it!

1-2 days:

• Artichokes
• Asparagus
• Bananas
• Basil
• Broccoli
• Cherries
• Corn
• Dill
• Green beans
• Mushrooms
• Strawberries

2-4 days:

• Arugula
• Avocados 
• Cucumbers
• Eggplant
• Grapes
• Lettuce
• Limes
• Pineapple
• Zucchini

4-6 days:

• Apricots
• Blueberries
• Brussels sprouts
• Cauliflower
• Grapefruit
• Leeks
• Lemons
• Oranges
• Oregano
• Parsley
• Peaches
• Pears
• Peppers
• Plums
• Spinach
• Tomatoes
• Watermelon

7+days:

• Apples
• Beets
• Cabbage
• Carrots
• Celery
• Garlic
• Hard Squash
• Onions
• Potatoes

PRINT THIS OUT AND KEEP IT IN YOUR KITCHEN!!!


Xox Brittany
The Fitspirational Blonde

The best prescription for the future you.

I went out to dinner last night with one of my uncle's who is a geriatric Doctor. (A geriatric physician provides medical care, counseling, and treatment to elderly and aging adults) He said the better that we can take care of ourselves when we’re young, the healthier we’ll be when we get older. We’ll have LESS need for prescription medication and will be prone to less diseases.

So when you’re eating healthy and exercising now, not only are you doing it to look good and feel good now, you’re also planning for the YOU... 50 years from now!

Your future is in your hands, what will you do with it?

(There better be fruit involved!)
Xox Brittany

The Fitspirational Blonde

Fruit IS Fast Food

Since when did the words "Fast Food" get categorized as meaning McDonalds?

I don't think it get's faster than picking up an apple, and putting it in your mouth.

Opening a bag of mini carrots and dipping them in some hummus takes just as long as opening a bag of chips and dip.

Eating healthy IS fast, you just have to make the choice.

Xox Brittany

The Fitspirational Blonde

25 ways to get yourself motivated to be healthy

1. Try a workout video.
2. Take a fitness class.
3. Get outdoors.
4. Do something different.
5. Do something with a friend.
6. Reward yourself.
7. Create some accountability (blog, facebook, or call a friend).
8. Get a new workout outfit.
9. Play the “get dressed” trick – tell yourself you just have to get dressed in your workout clothe and shoes. You’ll be more likely to work out once your ready.
10. Tell yourself you just have to work for ten minutes. By that point you’ll likely keep going.
11. Picture how you’ll feel when you’re done.
12. Read motivational blogs (in moderation, not so much that you don’t have time to apply it.)
13. Search for motivation on Pinterest or any other websites
14. Set a specific goal.
15. Sign up for an event.
16. Create a physical board of quotes that inspire you and put it in a prominent place where you can see it.
17. Put on some upbeat music .
18. Play an active game.
19. Let yourself dial back the exercise intensity for your next session.
20. Log your exercise so you can visually see progress.
21. Just do it!
22. Hire a trainer.
23. Create a list of the benefits of working out (or losing weight) and review that. There are so many benefits. List the ones that are most pertinent to you.
24. Use new fitness gadgets. I love fitness gadgets and think they are so motivating! 
25. Use fitness apps for for your phone. There’s also lots of free fitness apps for your smartphone or ipod touch. 

I refer back to this list whenever I'm feeling unmotivated and need that extra kick to get myself back on track!
It's a BRAND NEW BEAUTIFUL YEAR so now is the absolute perfect time to start.


Xox Brittany

The Fitspirational Blonde