Clean Chicken Chili

Chicken Chili-Clean Version

Do you LOVE chili in the winter season? Besides the fact that it is EXTREMELY easy to make (especially in a crock pot) it is so nice to sit down to a warm bowl of chili!

The Ingredients you will need:

1 pound boneless, skinless chicken breasts (raw)
1 (6 oz) can of diced no salt added tomatoes
4 (16 oz) cans of low sodium or organic beans
1 (4oz) can of fire roasted green chiles
2 medium onions, diced
6 garlic cloves, minced
1 tablespoon extra virgin olive oil
1/4 cup of chili powder
2 teaspoons cumin
1 1/2 cups of reduced sodium chicken stock
1 cup of low fat cheese, shredded

Directions:
I am sure you can do it a harder way but I was running short on time and literally placed all the ingredients in my crock pot
Mixed them
Placed it on low heat (6-8 hours of cooking) or high heat (4-6 hours)

(I used low heat because I was going to be at work)

When I came home it smelled delicious!!

Before I ate it I placed some shredded low fat (skim milk) cheese on top 
 And loved every spoonful!!

Enjoy!!! :)

Clean Eating During Traveling

Traveling This Holiday Season?

If you are traveling this holiday season here are a few tips for you!

Pack your cooler and healthy snacks for the road. It is surprisingly easy to take your snacks with you. I recently ordered a thermal tote from the company Thirty-One, that easily holds my Shakeology, apples, almonds, protein bars, home-made trail mix, veggies and fruit. You can portion out oatmeal servings so when you stop you can easily make your own oatmeal. This way you know exactly what you are getting and it does not have added sugar that is hidden when you order oatmeal from Starbucks or McDonalds. 

Trust me it is definitely worth added your snack preparation into your packing.

Here are the ingredients I used.

And I placed it in a little baggy so I can easily take it on the road.

Enjoy!

Night Time Snacker

Night Time Snacking

I find myself dealing with food choices throughout the day very well. I have to admit that this week I made a meal plan and it is PHENOMENAL!!! It sounds silly but I look on my fridge and that is what I am eating! 

Here is an example of my meal plan for this week-all meals were prepared ahead of time

(sorry it is a little blurry-contact me and I can send it to you!)

Okay so..here is my problem-night time snacking. I always get home from work and that is when I realize I am hungry or just want to eat. 

I really have to concentrate hard at this point in my day. Here are some of the ways I stay on track but get in my snacking.

**Plain Greek Yogurt 

    with either organic, 100% cocoa chocolate chips (about tablespoon)

 or with organic honey (about a tablespoon)

**Air popped popcorn

     no butter and no salt

**Hot Tea

(right now I am on an organic loose leaf spiced pumpkin kick)

what you have to be careful is sweeteners here. If you must add some (which I usually have to) add a little organic honey so you do not get any added chemicals 

**Carrots

less exciting but still filling

**Kale Chips

surprisingly pretty yummy!

I know staying on track can be hard-especially at night after a long day at work, with the kids, or personal business.

Try these tips and if you would like added support please contact me!

Vitamins and Protein in Comparison to Shakeology

GNC products are great, BUT like I used to believe, they were the products I NEEDED to have in order to be healthy and fit. The problem with this was-there was not just ONE product I needed, there were SEVERAL! 

Who wants several different products to take just to be healthy and fit? I do NOT! I know how easily I forget to take one thing let alone, 5-10-15 different items.
Here is how Shakeology  is different than not only GNC's Lean Shake, but also purely Protein shakes. 

Shakeology is Not a protein shake! 

Shakeology is: a meal replacement, a whole food vitamin supplement and a nutrient dense and all natural Super food shake. Shakeology does contain protein, but it is not solely a protein shake and it is not labeled as that. 

When looking at the ingredient list. The quality found in "other ingredient" section. If there are quality ingredients, then the price is worth it. Don't you want to know what you are actually paying for, and if it is worth it?

The first thing is protein shakes, especially Lean Shake has a load of chemicals that are no where close to being whole food and clean. 

Let's take a look at the products in the protein shake; there is carrageenan, partially hydrogenated soy bean oil, artificial flavors and splenda 

The reason why this product is so much less then Shakeology is because there is very little ingredients that is healthy. 

When you are spending money to invest in your health, you want to avoid chemicals in the products. Typically when we have cheat days or eat a certain "treat" occasionally we will intake some of these chemicals-but that is NOT on a daily account.

What about Vitamins?

Shakeology is a nutrient and vitamin dense shake. Shakeology is the equivalent of three servings of salad. This allows you to get your entire days worth of vitamins in one scoop (shake). A multi-vitamin is synthetic; which means your body is not recognizing this as real food. This causes vitamins to either go right through you-which causes you to waste your money, or they get absorbed and they accumulate in your body (which is stressful and harmful for your organs). Vitamins are better when they come from food groups. Vitamins do not provide you with a meal. Shakeology can be a meal or a snack. Vitamins are typically pretty expensive ($13/month). Which is not terrible-but again may not be actually getting used by your body!

People who sell vitamins and protein shakes are not there to promote what is best for YOU! They are there to promote what is best for them to sell. They do not care if their product creates a healthier lifestyle and weight loss in their customers-as long as they are selling their product. They are not invested in your weight loss efforts, struggle, journey or success. The salespeople are not educated in health and fitness, they are there to sell. They do not know what other products are, but they know what they have to push. Lots of the products they have contain chemicals that are not natural and can create more harm to your body. 

I am not forcing you to choose Shakeology, but I promote it because I believe in it and I have chosen to. I know what it has done for my health and fitness and I have seen how it helps my clients' health. I am an athletic trainer who deals with health, nutrition and fitness on a day-to-day routine. I have educated myself and continue to. Yes, I would love to be able to have exotic fruits and vegetables for every single meal and snack of every day-but obviously that is not possible. I am a busy, young athletic trainer and I love to be able to get healthy meals prepped for my week. So, for $4 a scoop, mixed with some extra basic ingredients-of everything I need, without spending lots of hours and money, without added carcinogens, chemicals and artificial ingredients, then SIGN ME UP!

No matter what, I will continue to enjoy Shakeology. I love what it has done for me and my health. I have been able to lead a healthier lifestyle, even with my hectic schedule. Whether or not someone else buys it or not, I will continue to drink it. 

Shakeology is a meal replacement, a whole food vitamin supplement and a nutrient dense and all natural super food shake. When this is placed into your body on a daily basis-you feel better, have more energy, recover better and have less cravings. It is nutrients made easy. "The Healthiest Meal of the Day" and it is in the convenience of a scoop from a bag.

I would love to hear your thoughts on this and continue this discussion.

Contact me at:

brittanyplummer271@gmail.com

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Focus T25 Results!

Focus T25 Results!!

I am very proud to be posting this! I have never fully committed to a workout start to finish. Here and there I did P90X and Insanity, but never fully committed. This was my first workout program I dedicated myself 100% to and I am so happy I did.

Before I started Focus T25, I was struggling with hiding my stomach; especially my muffin tops that just seemed to always find a way to stick out, my legs were getting thicker and my muscle definition was NONEXISTENT!! Now looking back I am embarrassed at how "okay" I was with looking like this and thinking I looked decent. WOW am I glad I decided to fully commit to this and now I know that this will NOT be my first workout program I complete!

These are the pictures I took of myself in August 2013. Let me remind you-I thought I was doing "Okay" with my workouts. The reason I dedicated myself to Focus T25 was because I knew I could do much BETTER,  and I DID!!

As you can see I have ZERO muscle definition, muffin tops, bad posture and what you cannot see is lack of self-esteem, lack of self control, lots of cravings, very little energy, poor digestion, low immune system and little strength.

When I started these were my measurements:

Weight: 147

Chest: 35.5 In.

Waist: 29.5 In.

Arm: 11.5 In.

Thigh: 23 In.

Here is a 3 step picture of my progression through the first month of Focus T25. I started to see muscle definition, I was losing my muffin tops, I was feeling more energized, stronger, better digestion, my attitude had done a 360 degree turn and I was ready to continue this transformation in full gear!

My Measurements on September 18th:                              Measurements on October 17th

Weight: 140 lbs                                                                                  Weight: 139 lbs

Chest: 35 In.                                                                                        Chest: 34 1/4 In.

Waist: 28.5 In.                                                                                      Waist: 28 In.

Arm: 11.5 In.                                                                                          Arm: 11.5 In.

Thigh: 21.5 In.                                                                                       Thigh: 20.5 In.

I am ECSTATIC about what Focus T25 has done for me. Physically, emotionally, and mentally. Physically I am seeing improvements in my body physique. I have muscle definition, I have lost inches and have basically NO muffin tops! My energy level is at an all time high, my digestion is smoother than ever- I do not feel like I have a rock sitting in my stomach, I am more agile and I am no longer worried about how I will look showing my athletes an example of stretches or therapeutic exercises. 

My completed measurements:

Weight: 137 lbs

Chest: 32 In.

Waist: 28 In.

Arm: 11.5 In.

Thigh: 20.5 In.

These might not sound like drastic changes, but let me tell you how drastic I feel!

Throughout this challenge I have combined Focus T25, Shakeology and Clean Eating.

If you are looking to create your before and after photos and transformation story, please contact me today to get started!!!

I run challenge groups every month and would love for you to be a part of it!

Contact me at:

brittanyplummer271@gmail.com

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For more information on Shakeology click HERE

For more information on Focus T25 click HERE

Top 5 Reasons to Become a Beachbody Coach

Have you ever heard of Beachbody Coaching and wondered what it was all about? Have you ever thought you might be interested in becoming one? DO you ever wonder if you will have enough time or how it will fit into your hectic lifestyle?

Do you think you have to be at your goal weight or be completely perfect when it comes to eating clean and working out? Well there is GOOD NEWS! You do NOT have to be at your goal weight-we are all a work in progress, and you do NOT have to be perfect, everyone has a cheat meal and miss a workout or two.

Not every coach is where they want to be-many are not even close. Being a coach holds you accountable and you work to help others as you are helping yourself. Do you need a reason to push yourself everyday? Here is a great reason! You can work towards your goal while motivating others to work closer to theirs.

How does being a coach hold you accountable? You are a product of the product, this shows others how well the products work on everyday people who are relatable. You also have a whole team of coaches motivating you and keep you on board when you feel let down.

The Top 5 Reasons to Be a Beachbody Coach:

1. Do you enjoy and look forward to working out? Are you someone who loves to workout? Do you feel a million times better once you get your workout in?

Did you answer "yes"?

2. Do you LOVE to eat healthy? Can friends rely on you to make a healthy plate for get together's? Do you meal plan your week?

So do I!!

3. Are you already someone who gives advice to friends? Help them meal plan? Are you an accountability partner to anyone? Making sure that they are eating healthy and working out, or moving closer to their goals?

Yes? That is what a Beachbody Coach does!!

4. Do you post motivation pictures or quotes on Facebook, Instagram, Twitter or other social media? Pictures of you working out? The food you eat?

You got it! That is exactly what I do as a Beachbody Coach, and now you are starting to think, this might be for you?

5. Are you self-motivated? Are you someone who sets a goal and doesn't stop until you reach it? If so you would be a valuable asset to our Team!!

Do you believe you can create your own destiny??

If you answered "yes" to any of these question, and you would like more information-please contact me today! I am looking for people who have the passion for health, nutrition, fitness and to help others!

www.facebook.com/brittany.plummer.7

brittanyplummer271@gmail.com

https://www.facebook.com/pages/Fit-and-Beautiful/676502699034602 

Do You Have Aloe Plants Around?

Last year when I moved to Lock Haven, PA-I dug out a piece of my mom's aloe plant and now I have my own.

But Why?

Well I have to admit-I was not allowed to have a pet so I decided I would get plants and make that what I was going to take care of. So besides the fact that my mom had already had the aloe plant and it was originally from another family member-and an even bigger plus, it was free! 

I always knew there were benefits of using the aloe-most people have heard of it because of sunburns, but I never really thought about using it. 

But here are some of the benefits:

-High in minerals and vitamins

-High in amino acids and fatty acids

-It is an adaptogen (boosts the body's natural ability to adapt to external changes and resist in illness)

-Helps with digestion

-Helps with detoxification

-Alkalizes the body

-Cardiovascular health

-Boosts immune system

-Great for the skin

-Disinfectant, anti-biotic, anti-microbial, germicidal, anti-bacterial, anti-septic, anti-fungal and anti-viral

-Reduces inflammation

-Weight loss

I burned my finger while making pizza sauce, it blistered and I could not think of anything that would help-except cold water. Then I was leaning over the sink and my aloe plant was right in my face. OF COURSE!!! So here I am using aloe from my own plant! I love this. How awesome is that. I have a plant in my own kitchen that has SO many health benefits! 

By the way my blistered burn-feels excellent!!!

I cannot believe I have had this plant in my house for over a year and in my family for longer and I never cared about the health benefits it could bring me.

This makes me realize I need to pay more attention to my surroundings!

I love it!

Apple Cinnamon Pancakes

Ingredients for the sauce:

Apples-cored and peeled: I used about 6 

3 tbs cinnamon

2 tbs coconut sugar

Water

1. Cut the apples, skinned and cored place in a microwavable bowl with water, microwave for about 5 minutes 

2. Mix the cinnamon and sugar in with the apples

3. Blend until smooth

Ingredients for the pancake:

Egg whites-I used about 1 cup 

1/4c apple sauce

1/2c oats

1 Tbs ground flaxseed and chai seeds

Mix together

Cook on the stove or griddle 

Place extra apple sauce on the pancake to serve!

Enjoy delicious pancakes!!

Are struggling to keep your hand out of the candy bowl?

 

 

After Halloween the hardest thing is to say NO when all the candy is around.

How have I found a way to pull my hand away?

SHAKEOLOGY recipes that taste just as great as the candy bars but without the guilt!

How wonderful does that sound!!??

Butterfingers:

 

1 Scoop of chocolate shakeology

1 cup unsweetened almond milk

1 1/2 Tbsp butterscotch pudding mix

1 1/2 Tbsp PB2 or Peanut butter

ice and blend

 

 

 

 

 

 

 

 

Chocolate Pistachio

 

1 Scoop chocolate shakeology

1 cup unsweetened almond milk

1/4 package sugar free cheesecake pudding

ice

 

 

Snickers

4 oz unsweetened almond milk

2 T PB2 or peanut butter

1 T almonds

1 T sugar free caramel syrup

1 scoop chocolate shakeology

 

Chocolate Pistachio

I scoop of shakeology

1 Cup unsweetened almond milk

1/4 package sugar free pistachio pudding

ice

 

Malted Peanut Butter Cup

 

1 scoop chocolate shakeology

1 cup unsweetened almond milk

2 TBSP PB2 or peanut butter

ice

 



Chocolate Cake Batter

I scoop chocolate shakeology

I cup unsweetened almond milk

1/4 package sugar free pistachio pudding

ice

 

Frozen Mocha

 

I scoop chocolate shakeology

1 cup almond milk

1 TBSP coffee

ice

 

 

I have always loved candy-not all kinds, but lots! Now that I have fun and sweet ways of making shakeology I can easily satisfy my sweet tooth and not feel bad about what I am putting into my body. I get very emotional and sensitive when I eat too much sugar. This is a sure way to create issues, but now I can decrease the chances of slipping a piece of candy. Sure it still takes a lot of will power and persuading myself not to grab a piece of candy but I know I feel so much better without.

 

If you have never heard of shakeology, and are interested please contact me! I would love to discuss the benefits it has had on me. You can also check out www.shakeology.brittanyplummer

 

 

Enjoy satisfying your sweet tooth guilt free!!

 

 

 





Fresh Start

Fresh Start

Have you ever reacted poorly when someone gave you an attitude or was especially rude for what seemed like no reason?

Have you ever brushed someone off because they just weren't your type?

Have you ever been mean to someone who didn't deserve it?

The list could go on and on, well at least for me it could. 

Today I was thinking about my past-based on the sermon in church today, I was thinking back.

I regret so many ways things I did when I was younger.

Just because I wasn't necessarily "popular" throughout high school and I kind of secluded myself in college, well until John-doesn't give me any excuse to have had the attitude I did for all those years.

Throughout my journey and especially my time in West Virginia, I have worked on my personal, spiritual and physical development. This has taught me more than I would have ever imagined. 

I always wondered why I wasn't one to have many friends and I made so many excuses for the reason,  told myself it did not matter.

The truth is-it DID matter, because the reason was ME! My ATTITUDE! 

Now, I don't want you to think this is a "pity" call, because that is not the reason I am writing this. I am writing this to help paint the picture of a fresh start, a new beginning, a reason to be a new person.

My reason is Jesus Christ. He has a dream for not only my life, but everyone's life. I have changed my attitude and my reactions to others, I have limited my judgement-(Yes I said limited, because I am not perfect and I refuse to admit that I can go through my life without ever having one poor reaction or bad attitude or a single judgement). The difference now is the fact that I am conscious of where I need to make a change. I do not just go through my days as if I am going through the motions-I consciously think. And yes I often say "ahh you did it again, you should have bit your tongue" but I am a work in progress. I have traded my dreams, for HIS! You don't have to be perfect, you don't even have to be close.I know I have a long way to go.

So instead of looking back in my past thinking "gosh why would I have done that or reacted like that?" Because that one change anything-what will change is how I start acting now. That is why I called this "Fresh Start" because everyday is a fresh start in correcting my attitude. Today I have committed to having a different attitude, more positive outlook, less judgmental thoughts and more thoughtful reactions.

I cannot go back and apologize to all those I have hurt or lost because of my past, but I can change it now. That is everyday decision.

One note that I cannot leave out-and would not want to, is an apology that is overdo and should be extended to more than those who I can get it to. I apologize to everyone who I ever was rude to, mean to or short with. I am so very sorry for any judgmental comment or thought I have ever had or made. I know this is not quite the apology everyone deserves, but please know this comes from the bottom of my heart and I truly mean it.