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

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

FITSPIRATIONAL PROTEIN PANCAKES!! (Eggless)

I woke up this morning craving pancakes… only to go downstairs and find out we have no eggs! Rather then get in my Mustang and drive ALL the way to the store, I decided to get creative :) 

I came up with a delicious and healthy spin to the average pancake and it contains absolutely no eggs!

Adding the banana, pecans, and protein powder makes it packed with protein and potassium! Plus some chopped up strawberries for a fruity spin (As you can see, Locket LOVES strawberries and cooking with me in the kitchen haha.)
Ingredients:

• 1 cup whole wheat flour
• 1 teaspoon sugar
• 1 teaspoon cinnamon
• 2 teaspoon baking powder
• 1 cup whole milk
• 1 tablespoon vegetable oil
• 1 tablespoon water
• 1 teaspoon vanilla extract
• 2 tablespoon butter
• 1 banana
• 1 cup of pecans
• 2 table spoons of protein powder

Combine dry ingredients and mix slightly. Add milk, oil, water, and vanilla. Whisk together until just combined. Be careful not to over mix - it should still be slightly lumpy. Set aside to rest for a few minutes.Heat a large skillet over medium-high heat until hot. While pan is heating, add butter. As soon as the butter is melted, add melted butter to pancake batter.Return pan to stove and stir butter into batter.When pan is hot, with a measuring cup or ladle, pour 1/4 cup of batter into the skillet for each pancake.
Cook until bubbles form on the surface. Carefully flip pancakes with turner/spatula and cook until golden brown.
So if you ever want to get creative in your kitchen and put a healthy spin on the boring average pancake, whip these up!


Xox Brittany
The Fitspirational Blonde

A+ Grocery List

Hi Guys!

This is my very basic grocery list.

This list is infinitely ever-changing, and I add and take away foods depending on the meals that I plan on creating that particular week.

On average, I spend about $100-200/ week on groceries (keep in mind I am feeding a family of 3.) 

The reason that I am sharing my personal list is to HELP YOU CREATE YOUR OWN. 

Get inspired, take action and take the future of your health into your own hands.

Stores I shop at:

• Trader Joes
• Whole Foods
• Sprouts
• Local farmers market
• Walmart (if they’re having a special on fruits/veggies.)

Grocery List

Veggies

• AVOCADO (Yes, I have a passionate affair with a vegetable)
• Asparagus
• Red Bell Peppers
• Artichoke
• Carrots
• Cucumber
• Spinach
• Celery
• Cherry Tomatoes (technically a fruit, but I consider it a vegetable because of the taste)
• Dark Leafy Lettuce
• Onions
• Green Beans
• Potatoes
• Spaghetti Squash (on special occasions)

Fruits

• Mangoes
• Pineapple
• Apples (Green, red)
• Bananas
• Raspberries
• Strawberries
• Blueberries
• Oranges
• Cuties(If they’re in season, they make a great “on the go” snack)
• Pomegranate

Nuts

• Almonds
• Brazilian Nuts (fabulous “purse snack” instead of chips)
• Pecans
• Pine nuts (forfresh pesto)

Beverages

• Milk (2%)
• Soy
• Orange Juice (natural, no preservatives)
• Cranberry Juice (NOT from concentrate)

Condiments

• Olive Oil
• Cayenne Pepper
• Cinnamon
• Garlic Powder
• Peanut Butter

Other

• Greek Yogurt
• Penne Pasta
• Oatnut Bread
• Pita
• Hummus

I find it REALLY helpful to lay out the foods that I get on a weekly/monthly basis. Keep in mind this is MY personal list of groceries. Yours will differ. 

As a long time health blogger, I highly recommend to you to take the time to sit down and make your own one of these. It will really help to get organized and realize the healthy foods that you need to replenish on a weekly or monthly basis.

Don’t be scared to re-evaluate your list frequently!

Get creative, get healthy.

Xox Brittany

The Fitspirational Blonde

The future of your body

Fill your body with foods that you want to support you when you’re 70.

Imagine how you’ll look and feel if you’ve spent a lifetime filling your body with pringles and jolly ranchers.

Xox Brittany

The Fitspirational Blonde

The BEST vegetarian healthy panini you'll EVER eat!

I finally purchased my very own PINK panini maker, and I have been COMPLETELY obsessed with it since the moment it arrived at my house!

I've made a plethora of delicious panini's already, but this is BY FAR the healthiest most delicious panini I have ever made/tasted in all of my 24 years of life!

SO, I present to you "THE OFFICIAL FITSPIRATIONAL BLONDE PANINI"!

It's easy, vegetarian, healthy, and it guaranteed to impress ANYONE you make it for.

What you need:

• Avocado
• Fresh Spinach
• Red Bell Pepper
• Pesto
• Cayenne Pepper
• Black Pepper
• Olive Oil
• Your favorite Panini bread (I used Sour dough)
• Pepper Jack and Parmesan Cheese

My fabulous PINK Panini Maker!!!

Her name is Polly, she is pretty hot. (Yes, I name everything)

What you need to do:

Preheat your oven to 325

Place 2 pieces of sourdough on some tinfoil and spread each evenly with pesto. Put your cheese on top of the pesto and put in the oven for 5 minutes. This melts the cheese and lets the pesto be absorbed into it, while making the edges of your bread perfectly crispy.

While you're waiting for that to bake, slice your red bell pepper into relatively thin pieces. Marinate the bell pepper in a cup by mixing olive oil, cayenne pepper and a pinch of black pepper. Make sure the red bell pepper is evenly marinated with the mix of spices.

Take the bread out of the oven, and replace it with the red bell pepper on the tin foil. Let the bell pepper get crispy in the oven for another 5 minutes.

Start to layer your veggies!

1. Spinach
2. Avocado
3. Marinated Red Bell Peppers
4. For a little extra flavor, grate some fresh parmesan to top it off!

Pop it in your Panini maker until it gets perfectly crispy on both sides

There you have it, a PERFECT healthy and delicious panini.

Try it out, tell me what you think!!

Xox Brittany 

The Fitspirational Blonde

Difference between BUTTER and MARGARINE (Oh my gosh EW!!)

My mom emailed me this, this morning (since she knows I LOVE learning anything/everything about nutrition) and IT WAS SO SCARY AND DISGUSTING I WILL NEVER EAT MARGARIN AGAIN!

My mom saved the day, and yours too!

After you read this, you too will never eat margarin again. I guarantee you!

Read on to the end...gets very interesting!

BUTTER:

• Butter is created from cream which rises to the top of milk if it sits for a period of time. Through the process of churning the cream, a chemical reaction takes place which makes the cream begin to solidify.
• Butter is an excellent source of vitamins A, D, E, and K. None of these fat-soluble vitamins are found in margarine.
• The best quality butter is made from certified raw cream. Certified raw butter is made up of healthy fatty acids.
• Toxic metals or trans-fat is not found in butter.
• It is a dairy product, but is actually easy to digest to even the most dairy sensitive people. Butter doesn’t contain milk sugar or milk protein which are the main allergens found in dairy products.
• Eating butter increases the absorption of many other nutrients in other foods.
• Butter has many nutritional benefits where margarine has a few and only because they are added! 

And now, for MARGARINE:

• Very High in Trans fatty acids.
• Triples risk of coronary heart disease
• Increases total cholesterol and LDL (this is the bad cholesterol) and lowers HDL cholesterol, (the good cholesterol) 
• Increases the risk of cancers up to five times
• Lowers quality of breast milk 
• Decreases immune response.
• Decreases insulin response. 

And here's the most disturbing fact... HERE IS THE PART THAT IS VERY INTERESTING! 

Margarine is but ONE MOLECULE away from being PLASTIC... and shares 27 ingredients with PAINT.

BUT WAIT IT GETS WORSE:

Open a tub of margarine and leave it open in your garage or shaded area. Within a couple of days you will notice a couple of things:

1. No flies, not even those pesky fruit flies will go near it (that should tell you something)
2. It does not rot or smell differently because it has no nutritional value ; nothing will grow on it. Even those teeny weeny microorganisms will not a find a home to grow.

Why? Because it is nearly plastic . Would you melt your Tupperware and spread that on your toast?

I hope this got you thinking about the food you put in your body. Just because you buy something at the store DOESN'T mean that it  has any nutritional value whatsoever! 

The people who create these foods could care less about your health. 

But I do. So I hope you read this and will pass it on so the people who follow YOU will choose butter over Margarine too.

Have a healthy and Fabulous day <3

Xox Brittany 

The Fitspirational Blonde

Fruity Ice Cubes!

THIS IS SUCH A FABULOUSLY CREATIVE IDEA!

I'll definitely be trying this out on Sunday when I stock up my kitchen with fruit for the week! 

What a great way to naturally flavor up all the water that you're drinking everyday.

I make fruit smoothies every morning and use 5-6 pieces of ice in each one and this would give it some extra fruity twists when I drink them :)

Xox Brittany

Eight Ingredients You Never Want to See on Your Nutrition Label.

These are REALLY good reasons to eat CLEAN!


This may seem like a lot to read, however it is ridiculously important to understand the dangerous ingredients that are in the foods you're eating so that you can do your best to avoid them.

Read it, memorize it or make it your computer back round for a few days. 

Next time you're shopping around at the grocery store, check out the ingredients on the back of your foods!I bet you'll be surprised. 

1. BHA
This preservative is used to prevent rancidity in foods that contain oils. Unfortunately, BHA (butylated hydroxyanisole) has been shown to cause cancer in rats, mice, and hamsters. The reason the FDA hasn’t banned it is largely technical—the cancers all occurred in the rodents’ forestomachs, an organ that humans don’t have. Nevertheless, the study, published in the Japanese Journal of Cancer Research, concluded that BHA was “reasonably anticipated to be a carcinogen,” and as far as I’m concerned, that’s reason enough to eliminate it from your diet.

2. Parabens
These synthetic preservatives are used to inhibit mold and yeast in food. The problem is parabens may also disrupt your body’s hormonal balance. A study in Food Chemical Toxicology found that daily ingestion decreased sperm and testosterone production in rats, and parabens have been found present in breast cancer tissues.

3. Partially Hydrogenated Oil
I’ve harped on this before, but it bears repeating: Don’t confuse “0 g trans fat” with being trans fat-free. The FDA allows products to claim zero grams of trans fat as long as they have less than half a gram per serving. That means they can have 0.49 grams per serving and still be labeled a no-trans-fat food. Considering that two grams is the absolute most you ought to consume in a day, those fractions can quickly add up. The telltale sign that your snack is soiled with the stuff? Look for partially hydrogenated oil on the ingredient statement. If it’s anywhere on there, then you’re ingesting artery-clogging trans fat.

4. Sodium Nitrite
Nitrites and nitrates are used to inhibit botulism-causing bacteria and to maintain processed meats’ pink hues, which is why the FDA allows their use. Unfortunately, once ingested, nitrite can fuse with amino acids (of which meat is a prime source) to form nitrosamines, powerful carcinogenic compounds. Ascorbic and erythorbic acids—essentially vitamin C—have been shown to decrease the risk, and most manufacturers now add one or both to their products, which has helped. Still, the best way to reduce risk is to limit your intake.

5. Caramel Coloring
This additive wouldn’t be dangerous if you made it the old-fashioned way—with water and sugar, on top of a stove. But the food industry follows a different recipe: They treat sugar with ammonia, which can produce some nasty carcinogens. How carcinogenic are these compounds? A Center for Science in the Public Interest report asserted that the high levels of caramel color found in soda account for roughly 15,000 cancers in the U.S. annually. Another good reason to scrap soft drinks? They’re among The 20 Worst Drinks in America.

6. Castoreum
Castoreum is one of the many nebulous “natural ingredients” used to flavor food. Though it isn’t harmful, it is unsettling. Castoreum is a substance made from beavers’ castor sacs, or anal scent glands. These glands produce potent secretions that help the animals mark their territory in the wild. In the food industry, however, 1,000 pounds of the unsavory ingredient are used annually to imbue foods—usually vanilla or raspberry flavored—with a distinctive, musky flavor.

7. Food Dyes
Plenty of fruit-flavored candies and sugary cereals don’t contain a single gram of produce, but instead rely on artificial dyes and flavorings to suggest a relationship with nature. Not only do these dyes allow manufacturers to mask the drab colors of heavily processed foods, but certain hues have been linked to more serious ailments. A Journal of Pediatrics study linked Yellow 5 to hyperactivity in children, Canadian researchers found Yellow 6 and Red 40 to be contaminated with known carcinogens, and Red 3 is known to cause tumors. The bottom line? Avoid artificial dyes as much as possible.

8. Hydrolyzed Vegetable Protein
Hydrolyzed vegetable protein, used as a flavor enhancer, is plant protein that has been chemically broken down into amino acids. One of these acids, glutamic acid, can release free glutamate. When this glutamate joins with free sodium in your body, they form monosodium glutamate (MSG), an additive known to cause adverse reactions—headaches, nausea, and weakness, among others—in sensitive individuals. When MSG is added to products directly, the FDA requires manufacturers to disclose its inclusion on the ingredient statement. But when it occurs as a byproduct of hydrolyzed protein, the FDA allows it to go unrecognized.

Xox Brittany

The Fitspirational Blonde

Bring your food with you to college!

If you’re a studying/working girl like me with an outrageously busy schedule, finding time to eat is SO rough.

You know you've been here- we all have:

Sometimes you go hours and hours without eating, skipping meals left and right until you get to the point where you’re feeling faint from not eating and then result to the worst thing possible.. FAST FOOD…. NOOOOOOOOOOOOOO!

Well guess what? 

Fruit is the fastest food you can possibly eat, and you don’t even have to drive through anywhere to get it! 

Planning and packing a lunch/ snacks to keep with you throughout the day is a GREAT idea for everyone and anyone.

These fabulous glad ware separators are perfect for putting together a wonderful healthy lunch the night before your day of hectic activities.

Don’t let hunger be another thing making you stressed.

Eating frequently not only makes your metabolism faster, it also keeps your energy level high as well as your ability to give focus to the activities that you are doing (such as college classes.)

So grab some glad ware and get packing tonight!

Xox Brittany

Xox Brittany

The Fitspirational Blonde

Dancing the night away with Carlton (Fresh Prince)

I gave a speech at a Charity Event, and he happened to be sitting in the audience. After I finished giving the speech about my life story, the audience was brought to tears and he came up to my table and asked me to dance!

Speech^

WHO WOULD TURN DOWN

DANCING WITH CARLTON WHEN

HE HAS DANCE MOVES LIKE THIS:

It was a magical night to say the least. I feel so 

blessed to have these absolutely incredible 

opportunities! 

Xox Brittany

The Fitspirational Blonde

Your abs are made IN THE KITCHEN.

My mini trip to the grocery store today!!

I want to make a lesson about this in the nicest way possible...

FIRST take a good look at my section on the checkout stand. See all that green? It's what keeps my body healthy and energized throughout the day.

ABS and toned bodies are made 75% in the kitchen and 25% in the gym.

I had a question this morning in my inbox, from one of my followers who said she'd been "working out at the gym excessively and was showing very little results."

So when I asked her about the foods that she was eating, her answer was completely predictable.

She said:

1. she brings Sprite to the gym instead of water
2. has sugary TRIX cereal for breakfast everyday with a Capri sun
3. skips lunch completely and then feasts at dinner on whatever she can find in her pantry(ranging from fettuccine pasta to greasy frozen chicken nuggets.)

Bam, problem solved.

This is a question that I see floating around the health world very often. People think they can just go to the gym and then eat what ever they want and somehow magically the perfect body will just appear...

NOT GOING TO HAPPEN!

If you are having trouble earning that dream body of yours, work a bit harder at perfecting what you put in it.

Sidenote: guys I'm not telling you to not eat sweets ever again! Eat them in moderation. As you can see I bought a bottle of french vanilla creamer for my coffee when I drink it, but I only put about a tablespoon in, not fill it 1/2 with sugary creamer. You get the gist.

So next time you go to the grocery store try this out, only put foods in your shopping cart that you would't be embarrassed to put on a health blog!!

Join me, and make your body in the kitchen :)

Xox Brittany

The Fitspirational Blonde

3 minute (at home) Italian Salad!

You are ALWAYS telling me you want quick and healthy meals to eat so I’ve decided to start a strain of posts JUST dedicated to QUICK, EASY, and HEALTHY meals all under 10 minutes!

To kick off these posts, here is a delicious home made Italian salad that I literally threw together in 3 minutes.

You can use what ever veggies you have in your fridge, but I decided to go with the basics:

• Cherry tomatoes
• Carrots
• Cucumbers
• Dark leafy greens
• And non-Fat Italian Dressing

Wash them, slice them, toss them and POOF you’re done!

There is no need to make things complicated when you’re short on time. Get creative, but if you can’t just come to me and I’ll be all the creativity for both of us :)

Enjoy, and remember Fast food does NOT have to come from McDonalds! 

3 minutes is about as fast as it gets and this is PACKED with nutrients!

Xox Brittany

The Fitspirational Blonde

10 minute (at home) quick and easy- Crispy Parmesan Green Bean Fries!

Hi Guys!!

it’s time to leave your idea of “Fast food” behind in 2012, and EMBRACE A FITSPIRATIONAL 2013!!

French fries contain loads of FAT, GREASE  SALT, and WHO KNOWS WHAT ELSE that is SO not good for your body.

So, in my efforts to expand my knowledge in the kitchen and try a new vegetable I MADE THESE!

They are SO delicious and a FABULOUS way to eat green beans if:

A.) you’ve never had green beans before

B.) never liked green beans before

C.) or love green beans and just want a new quick and creative/healthy way to eat them.

TRY IT OUT!

Trust me, If I can make these without burning my kitchen down SO CAN YOU!

What you need:

• Fresh (or frozen) Green beans
• Freshly grated Parmasan Cheese
• Garlic powder
• A hint of olive oil

I purchased my fresh green beans from Sprouts!

(they were REALLY inexpensive) I think I paid like $.89 cents for ALL of these… so everyone who keeps telling me that eating healthy is more expensive can SUCK IT!

Wash them up good!

If you didn't get organic green beans then you want to wash them like you’re washing a new born baby! Do your best to get all the pesticides off, I know you can’t see them but THEY’RE there!

LIGHTLY brush a bit of Olive Oil on your aluminum foil

This makes sure the green beans don’t infuse to the foil and then you’re forced to eat green bean foil fries… I don’t know about you but I prefer my snacks foil free :)

Spread your nice and clean little green beans all over the foil.

Make sure you don’t just throw them in a heaping pile. This helps them to get evenly crispy!

Sprinkle the Parmesan cheese all over the tops of the green beans. Follow by dusting them with a hint of garlic powder for some extra flavor.

BAKE them in the oven for 9-12 minutes on 425 and POOF you’re done!

I made these for a few of my friends when they came over and THEY INHALED them like free chocolate!

NOW TRY IT OUT. 
Don’t just read this and think.. “Hmm I should do this one day.” If you’re picky like me this will give you a fabulous new item to add to your little menu
 :)

Have a fabulously healthy day!

Xox Brittany <3