Mexican Chicken in the Crockpot

I absolutely love to he's my crockpot! Dinner made easy. There is no way I would pass up putting all my ingredients into one pot, turning it on and coming back hours later to a delicious meal!

I hardly eat red meat-ever! That was a choice I made when I decided to eat clean. So when my friend Nicole posted chicken tacos I was intrigued!!!

I have to say mine ended up Mexican Chicken not tacos haha but it is AMAZING!

The Ingredients;

- 1 pound of chicken

- 1 16 oz can of Black Beans

- 1 16 oz salsa 

- 1 package of taco seasoning 

I mixed it all together and "threw" it in the crockpot!

I let it cook for 5 hours (on high) and 8 hours if you use low.

I added a bit of shredded cheese on top and made mine like a salad. I even added a teaspoon of Plain Greek Yogurt

It was literally amazing!

Microwaved Baked Sweet Potato

I have to say, this made me a little nervous-but it is a very warm day (especially for early May) and I did not want to bother with the oven!

Call me lazy, but I'm okay with that!!

So I decided to make my sweet potato in the microwave. I was hungry and wanted an easy, quick fix!

I read online most people cook it for 5 minutes, rotate it and than another 5 minutes. 

I thought this was awfully long- even though it's recommended to cook veggies in the microwave for about 10-15 minutes based on size and microwave strength.

First step:

Wash you potato THOROUGHLY!

I like to use the fruit and veggie wash from Trader Joes' -but that is just preference.

Second step: 

 Pierce the potato in three spots and place it either in a bowl or plate with a paper towel over top (in case of an explosion) 

I cooked it for 2.5 minutes on each side because it was a small potato and was very warm and soft when I took it out the first time!

Be sure to start with less time and add more if you need it, otherwise you will end up with a very crispy potato (unless you want sweet potato chips 😉)

Enjoy!!!

You can add a little cinnamon if you'd like!

Clean Eating at Sam's Club

 

One of the most exciting parts of my job is to teach people how to eat clean and healthy, all while keeping it yummy and fun! This is my FAVORITE aspect because I used to be a culprit of eating "bad" and believing that because I workout, I could eat whatever I wanted to eat. Honestly that has a smidget of truth behind it...but truthfully I was "skinny fat" and I was NO WHERE NEAR HEALTHY because my body was not being given the proper nutrition! 

 It was about 8 months ago that I full adopted a clean eating lifestyle and I have not looked back.

This is the biggest question I get, "how can you afford to eat healthy?" And here is my question to those who choose not to eat healthy..."how can you afford NOT TO eat healthy?" It is not a puzzle! Yes, whole foods can be more expensive than boxed foods. Obviously, because for an unknown reason processed foods are much cheaper than whole foods, real foods! But we can discuss that later! I do not buy tons of pantry fillers, my grocery bills are never astronomical. They are relatively the same from before I switched to a clean eating lifestyle! It is all in what you buy and now much you buy of it! That is one of the keys to "budget friendly" healthy foods! So here is what my grocery cart generally looks like:

Before I head into the store I not only have my list and STICK TO IT, but I also have my meals planned. My meals are usually planed for 2 weeks ahead, I like to go grocery shopping just about once a month. This is what my meal plan typically looks like.

I do most of my shopping at Sam's Club because I tend to eat most of the SAMs foods each week. It is so much better to buy in bulk! It is cheaper and saves time.

1. Oatmeal

So here is the deal, people either a. Don't like oatmeal or b. only eat it for breakfast. When I started to eat clean I HATED oatmeal! But, the more I ate it and the more I experimented with it, I began to like it! Eggs and oatmeal are my staple breakfast meals! But I also eat it for any meal.

2. Chicken thighs

This is $1.48 a pound and sliced thin, perfect for me! They cook fast and they have lots of flavor and I eat this almost everyday. I usually make it on Sundays and keep it in containers. This way I have them for salads, wraps on tortillas or I just eat it with a side of fruit. Quick and easy!

3. Eggs

I eat eggs all the time. Literally I eat eggs everyday. I will eat them in any form. The best price is at Sams!

3. Quinoa

This is THE CHEAPEST place to buy this big bag! I use it for several meals. It is so good for you and it tastes amazing! It can be made in many different ways and used in several different recipes. I LOVE IT!

4. Greek yogurt 

This is a must! I use it as a snack with fresh fruit and honey, I use it in place of sour cream. I honestly struggled with adding this into my daily meals, but now I cannot go without it!

5. Egg whites

I eat a ton of eggs. Eg whites are a part of the equation! I don't always eat the yolks for cholesterol sake and eggs have a ton of calories! So I often scramble egg whites with veggies or use 1 egg and the rest egg whites.

6. Fresh fruit 

 I love fresh fruit and it is the best place to buy fruit except the local farmers marker! I stock up on all kinds of fruit here especially during the winter! I get berries of all kinds, bananas, grapefruit, kiwi and more!

7. Veggies 

I love my veggies, same as the fruit- I do the same with veggies. I stock up on celery, tomatoes, peppers, avocados, onions, asparagus and broccoli- even spinach for my salads and wraps!

8. Whole wheat tortillas

I love making wraps with anything! I love fajitas and breakfast wraps. Very yummy! And easy on-the-go!

9. Almond Milk

I go through milk so fast! I was buying several at one time. But here I get 3 in 1 and it is the best price! I use it in most things plus my Shakeology and coffee!

10. Extra Virgin Olive Oil

I cook with this all the time! It is a healthy fat that is a must in our diets!

11. Turkey Burgers

I love food off the grill! This is a much healthier version of our red meat burgers :)

12. Sweet Potatoes

I make these as snacks and side dishes for dinner. I love them and they come in a large bag!

13. A few of my on-the-go snacks (but I limit them to a large extent)

 

I do keep healthier options for quick on the go snacks. I am completely real and I will never fake eating perfect or never indulging in a snack- so here are my go to!

14. Almonds, dried fruit and 60% cocoa chocolate chips

I love making my own mixture of trail mix and these are what I choose to use! 

A little handful goes a long way! 

15. Sparkling spring water

I love soda, I used to be completely addicted but I have made a conscious effort to eliminate that from my diet, so here is my go to for the carbonation I crave!

16. Ground Turkey

I choose to not eat beef anymore or if I do it is VERY limited! I use this for meatballs, tacos, chili and even burgers! I really do not miss beef at all! It is cheap at Sams.

17. Almond butter and peanut butter

I am addicted to both! It is a huge container and I go through them fast! This keeps it tolerable!! 

18. Chicken Broth

I make my own soups and I love using chicken broth as a staple in my meals! It is a must have around and this supply is the best!

19. Lipton Cold or Hot Brew Tea

I make sun tea in the summer for a nice refreshing change! I am completely stocked for the summer with one box! Just add a bit of lemon and there is nothing so refreshing!

20. Coconut oil

I cook with this and use it for lotion and hair as well! For all the uses this is the best buy! It can be so expensive and I can't go without it so here this has saved me!! Haha!

These are just a few things that I get almost every month at Sam's Club. But you must know that by having a plan and only buying what you need is cost effective! It is so much better to buy/eat healthy food than to put junk in your body all the time! I make it a point to feed myself healthy foods. Take the guess work out of meals. Have a plan! You can do this!!! Trust me, if I can do this...SO CAN YOU!!! :)

I also freeze things! I make things ahead or buy in bulk and save it in my freezer! No excuses! Change your eating..you will feel like a whole new person! 

GOOD LUCK!!!

✨✨live around my area?? I will help one-on-one clean eating grocery shopping, meal planning, meal prepping and eating! I would love to do this for you! Contact me for details!!✨✨

No More Birth Control, Why?

No More Birth Control, Why?

First off, I want to mention a blog that I read-which inspired my post about the same topic. It was by The Holy Kale-very eye opening.

I want to begin by telling you my story about beginning the pill. I was a junior in college and I was an athletic training student working several hours with Villanova University's football team. So right off the bat, it is clear that I am surrounded by male athletes and I was always on the go. Yes, I also had just started dating the most wonderful, most gentle and open hearted man-who I currently am proudly still dating. With all this activity I had very little time to focus on my "time of the month" and because of this I found myself in a trap of never having supplies and never having time to take bathroom breaks. (Now I don't want you to think I am unsanitary or neglecting myself-it is not like that, but I was just too busy to have that as my number one thought!)

Why did I begin taking the pill? This is my PERSONAL reason and my experience, I do not want everyone thinking because this is my story it must match yours or that I am trying to change your mind-that is NOT my intention. 

It was honestly the easiest way to stay on track for when my time of the month would be arriving, I knew when to be prepared without much thought. The second reason was the lighter and shorter periods. I rarely used many tampons (saving money in my eyes-which at the time I thought was a plus!) along with other supplies going along with having my period. 

I began taking the pill without any research or information on the birth control.  All I knew was that I no longer had to remember when my period would be arriving. So I thought it was great!

Some of the Negative, but temporary symptoms I experienced

-Weight gain

-Acne, especially in overactive sweat spots

-Sensitive skin

-Hormonal mood swings

Some of the Positive symptoms

-Clear thinking

-Sound night of sleep

-No cramps

-Regular and light periods

I tell you this because many time women will stop taking the pill, experience negative side effects, panic and get back on the pill. I want you to realize that your body has aapted to not having to produce the proper hormones due to the contraception-now your body must re-learn how to balance your hormones. This means you MUST be aware of what is going on within your body and keep your expectations in line. But you can normalize your hormones, you can make them yourself, but this will not happen overnight-it is worth the challenge.

You may have to find a way to balance your hormones. I did not have to do this, so I do not have personal experience-but several do. 

The Foundation:

Diet: very important in setting your hormones on the right track because the body needs to be provided with the necessary nutrients to make the hormones. Foods can interfere with the production and balance of the hormone production. 

Xenoestrogen: these are estrogen mimickers-they imitate estrogen in the body. They are either synthetic or natural chemicals compounds, which they interrupt your normal hormone balance. These must be eliminate this from your diet because they block your natural production.

Main Exposure:

-Conventional meat: red meat, chicken, pork, turkey

-Conventional dairy: cheese, milk, butter, ice cream, yogurt, cottage cheese

-Soy

-Beer and conventional wine

-Plastic: water bottles, Tupperware

-Conventional personal care products

-Aluminum canned goods (look for BPA-Free)

Saturated Fat: These are what the body uses to make hormones by the liver. Healthy saturated fats is very important for getting your hormones back on track-on a daily basis. Coconut oil is the best stimulating to the thyroid (or butter).

Bioflavonoids: These are the building blocks for hormone production. The best ways to consume these are through bee pollen or flower pollen. There are tablets you can take. They help normalize your period, and help regulate it. The honey and pollen mixture is a liver tonic. The liver performs hormone synthesis and without proper liver function, your hormones cannot be balanced.

Now I am not saying that you have to immediately stop taking your pill. BUT what I want you to do is take the time to sit down and really think and research your pill of choice. Make sure you know all the side effects, all the long term changes that your body will go through. Then and only then make your decision about what is best for your body. 

I have made the decision to stop using birth control and my body has made several wonderful changes and I feel phenomenal. 

If you would like more information about my experience, please contact me! 

email: brittanyplummer271@gmail.com

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Coconut Oil Hair Treatment

Coconut Oil Hair Treatment

I knew coconut oil has been a life changer when I cook, I also use it on dry skin and rashes-but my hair!?!

Okay know that confused me. Why would I want to put oil in my hair, when it already is oily enough?

I never thought about this until I saw a friend from high school posting about her weekly coconut oil hair treatment. 

So, what did I do?

Researched it! 

How can your hair benefit from coconut oil treatment:

*Coconut oil has particular affinity towards hair protein, because of the lauric acid. Unlike many other oils (sunflower) that just sit on top of the hair instead of binding to your hair protein-like coconut oil

This helps your hair retain the natural moisture content and reinforces the fibers=strengthening and preventing damage and breakage 

*More porous types of hair benefit from coconut oil

*Dandruff or cradle cap: dandruff is caused by a yeast-like fungus (Malassezia globosa) lives on the scalp and feeds off of the secretions of the sebaceous glands. The worst thing is, once infected with Malassezia globosa, it stays with you your whole life. Coconut oil clears dandruff. For serious conditions, massage the oil into the scalp every 3-4 days, leave it on 15-30 minutes, then wash out in the shower.

*Treats head lice

*Keeps hair from going grey:The coconut oil has antioxidant properties. 2 tbsp mixture of thistle oil combined with 5 tbsp of coconut oil massaged into the scalp will work the reverse of greying

Applying the coconut oil treatment:

1. Melt the coconut oil on the stove

2. Brush hair-do not put the oil in knotty hair!

3. Divide hair into sections, leave a small portion of the bottom half of your hair down and clip or tie up the remainder

4. Scoop the oil with your fingers and apply to the sections of your hair 

5. When your entire head is fully covered in coconut oil, massage it into your scalp for a minute, brush out your hair and tie it up

6. Wash it out! ***TIP: use a thick creamy shampoo to get the oil out easier

And it smells wonderful!

I absolutely love my hair long-hoping this helps!

21 Day Fix Recipes

21 Day Fix Recipe:
     Chicken and Shrimp Stir Fry


Ingredients:

• Cooked Chicken (1 red)
• Cooked Brown Rice (1 yellow)
• Mixed Veggies (Carrots, Peppers, Onions)
• Coconut oil tsp

Directions

• Measure your portions in the appropriate containers
• Heat the 1 tsp of coconut oil in a pan.
• Stir fry everything together until heated 

Cooking it up!

Enjoy your dinner!

Looking for help with specific nutrition plans and meal menus? I would love to help you! I will take your favorite meals and make them into the nutrition plan you need!

If this sounds interesting, let's set up a time to chat!

brittanyplummer271@gmail.com

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Six Fitness Facts: True and Surprising!

Six Fitness Facts: True and Surprising!

There are so many fitness facts that are circulating around. Several you have heard and they just seem like common sense, but you do not really think about them.

Others seem to be a little far fetched, but when you look into them they actually end up to be helpful tips.

Here are SIX health facts and some tips on how to take this knowledge to use in your life and improve!

1. Laughing is Really Good For You!

It is fun! Laughter has been shown to reduce Cortisol levels, Cortisol is a hormone that is linked to stress which weakens the immune system, increases blood sugar and can negatively effect bone density and the reproductive system. Start laughing and maybe you will strengthen your body in the process!

2.  Muscle Does Not Actually Weigh More Than Fat, it is Just More Dense!

Which weighs more: a pound of rocks or a pound of feathers? The truth is, they both weigh the same1 A pound is a pound. Same goes for muscle versus fat. The difference is that muscle is more dense or less volume for the same weight. If you want to lose inches and tighten up, trade fat for muscle! What is the added bonus? Muscle tissue requires more energy from your body than fat; leading to an increase in your metabolism!! So this means: to boost your metabolism and change your body composition, it is best to gain lean muscle. Include lifting session at least 2 times a week and mix them with cardio!

3. Sitting Equals Weight Gain

It is common knowledge. Sitting at home on the couch instead of working out, is hurting you-but that is not the only thing! Sitting actually weakens muscles and burns less calories than standing. Since you are not using large muscle groups (your legs, and core) when sitting you are slowing your metabolism and making it harder to burn calories even when you are active. During work hours most of you have to sit a lot, but mix it up! Take a lap around the office or add in sitting exercises. Tucking the pelvis, squeezing the glutes, and controlled oblique twisters!

4. A Cold Stretch Before a Workout is Not the Best Idea!

Stretching is very important! There is a lot to misunderstand about which ways to go about doing this! You should always stretch warm, add in a light workout before starting your stretch. Stretching cold muscles can increase your chance of injury. A quick warm up before stretching ensures blood flow to the muscles. The best results of stretching thoroughly after your workout is improving blood flow to the muscles for quicker recovery, release of lactic acid, and promotes longer, leaner muscle tone.

5. Exercise Improves Brain Function

Exercise has physical benefits-which we are all aware of, but it is also good for your brain. Regular workouts can improve your mood and alertness. It also makes a clearer thought process, which improves your mental performance. Working out is a natural way to stimulate your nervous system!

6. Music Improves Workouts

I love to listen to music when I workout! It is fun and putting it on can also make your workouts more effective. Research has shown people who listen to music while working out have more intensity and are less likely to quit earlier in the workout. 



Are you looking to get back into exercising because it just was NOT fun for you before? 
Are you not sure where to start? 
Do you want more information on exercises?

Contact me today!

brittanyplummer271@gmail.com
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