Pantry and Freezer Items you Should Always have on Hand

Low on time and short on ideas for a quick dinner? Don’t feel like running to the grocery store to buy more ingredients? Having a pantry stocked with these staple items can help you always be prepared without having to take tons of trips to the store or order takeout. Here are some the top pantry and freezer essentials that you should always have on hand.

pantry and freezer items to have on hand

Items for your Pantry

  • Grains 
  • Brown Rice- instant and dry (one of our favorites to make ahead or pop in the microwave for a quick, healthy carb addition to any recipe!)
  • Dried Lentils
  • Oats
  • Pasta- gluten free, brown rice, chickpea or whole wheat
  • Quinoa 
  • Sauces and Canned Goods
  • Black Beans
  • Canned Tuna
  • Chicken, Beef and Vegetable Broth- bone broth is great to have for added protein, too!
  • Clean Tomato Sauce- for quick pastas 
  • Chickpeas (Garbanzo Beans) 
  • Diced Tomatoes- add to a big pot of chili or vegetable soup for quick and easy meal prep options
  • Dijon Mustard
  • Olive Oil Mayo
  • Pure Maple Syrup
  • Salsa
  • Oil and Vinegar
  • Apple Cider Vinegar
  • Avocado Oil
  • Coconut Oil
  • Extra Virgin Olive Oil
  • Nuts and Seeds- great to boost up those healthy fats!
  • Almonds
  • Almond Butter
  • Cashews
  • Chia Seeds- make chia seed pudding for an easy, low-carb snack to keep in your fridge!
  • Pecans
  • Peanut Butter
  • Pumpkin Seeds
  • Walnuts

Spices- these staple spices can be used for a wide variety of recipes and flavors!

  • Chili Powder
  • Cinnamon 
  • Cumin 
  • Garlic Powder
  • Italian Seasoning 
  • Onion Powder
  • Oregano
  • Paprika 

Long-Lasting Produce 

  • Butternut Squash
  • Garlic
  • Onions
  • Potatoes
  • Shallots
  • Sweet Potatoes

Items for your Freezer 

  • Frozen Veggies
  • Bell Peppers- add to a large skillet for a quick stir-fry
  • Broccoli
  • Brussel Sprouts 
  • Cauliflower Rice- great as a low-carb side dish
  • Corn- don’t let fresh corn go to waste! Keep frozen corn on hand for those recipes that call for one cup of corn
  • Mixed Veggies- green beans, corn, carrots, peas (great to add to brown rice) 
  • Spinach
  • Frozen Fruit- be sure to get fruit with no added sweeteners!
  • Blueberries- add into protein pancakes, oatmeal, smoothies or enjoy as a quick snack
  • Bananas- fresh bananas about to go bad? Pop them in the freezer and use as needed!
  • Mangos
  • Mixed Berries
  • Strawberries
  • Unsweetened Acai- make your own antioxidant-boosting acai bowl at home!
  • Meat
  • Chicken Breast- chicken tenderloins are also great for a quick cooking protein
  • Ground Beef-
  • Ground Turkey
  • Salmon- great for dinners on low-carb day. This salad is amazing
  • Shrimp- not sure what to do with that frozen shrimp? Check out this recipe on my Tik Tok.
  • Steak

If you haven’t given the FASTer Way to Fat Loss a try yet and want even MORE access to delicious, whole food recipe ideas to make with your pantry and freezer staples… COME JOIN ME for a round! We’d love to have in the FASTer Way family as we work TOGETHER towards achieving ideal health and wellness!

Skinny Whipped Coffee

skinny whipped coffee

If you haven’t heard of whipped coffee yet, you’re missing out. Whipped coffee is the newest craze among coffee lovers and it’s taking the social media world by storm. It’s beautiful and delicious and most people just can’t get enough.

The best part about it whipped coffee is that is so easy to make. It looks like a masterpiece from a high end coffee shop, but can be made in your kitchen in less than 10 minutes with only three ingredients.

Of course, you know I had to put a little twist on it and make a skinny whipped coffee. I knew I could make an equally delicious whipped coffee with fewer calories, carbs, and sugars. Here’s my skinny whipped coffee recipe!

Skinny Whipped Coffee Ingredients

Skinny Whipped Coffee Recipe

Add the instant coffee, Sweet Leaf Stevia, and hot water to a bowl. Wisk the ingredients together using a wisk or hand mixer for 5-8 minutes until you see stiff peaks (it will look thick and rich… almost like peanut butter!) Fill a mason jar with ice and one cup of unsweetened almond milk. Top with your whipped coffee and enjoy!

@the.mom.diet

SKINNY WHIPPED COFFEE ##whippedcoffee ##whipcreamchallenge ##sidehustle ##your_coffee ##momlife ##skinnnycoffee ##themomsquad ##momchallenge ##icedcoffee

♬ Wait Another Day – Mike Williams x Mesto

This recipe is only 30 calories and it’s the perfect treat to make you feel like you’ve brought the coffee house home.

Follow me on Instagram for more easy skinny recipes!

8 Tips to Help you Thrive During Quarantine

In order to not simply survive these next few weeks, but thrive through them, you might need to get a few things in place. Working from home while the kids are there is no small feat! 

So, here are a few tips to help you handle it.

Keep your schedule.

Make sure you’re getting up at the same time and staying as close to your normal routine as possible. I suggest getting dressed and putting on some make up. If you look good, you feel good 

Set up a designated office.

Make sure you have a space set apart where you can work that gives family time some separation from your work time. 

Stay hydrated.

Be sure to drink at least 64 ounces of water a day. You are going to need your energy, and a dehydrated body can’t function optimally. A fun water bottle can help do the trick. You can read about my water challenge here!

Set daily goals.

Instead of a traditional to-do list, choose 3 things that are must-do’s each day. Consider your day successful when you accomplish those 3 things. 

Practice intermittent fasting and maintain a whole-foods based diet.

Your body is going to need the right amount of fuel and digestive rest to keep you going over the next few months. Be sure to make this a true priority. Haven’t fasted yet? Get my beginners guide here.

Keep moving.

In order to avoid going stir-crazy, make sure you build movement into your schedule each day. Go for a walk, hit the spin bike, or do an at home workout. Make staying active a priority. 10,000 steps is key!

Practice Gratitude.

The days might feel a little longer and might be a bit more stressful during this season. Remaining grateful in times like this will help ease the heaviness of what’s going on in the world. I love this gratitude journal from Amazon!

Spend some time each day practicing mindfulness.

Meditate. Pray. Journal. Allow yourself the time and space to reconnect with your purpose and clear your mind. I always resort to my prayer journal to help guide me.

Stay positive and rest assured that things will be back to normal before we know it. In the meantime, you still need to get work done and keep your kids on track. That will require a little more effort on your part and a lot of grace. Things are going to be different and that’s okay. You are doing the best you can, so hang in there, girlfriend.

Aging in Reverse

Lately my Instagram has been blowing up about my skin and I am spilling all my secrets to my favorite anti-aging for fine lines and wrinkles regimen. I started using GlowBiotics when I was 27 and really wanting to make a major change in my skin care products. Glowbiotics is clean, safe, and effective with no parabens, phtalates, sulfates, artificial dyes, mineral oil, toxins, or hormone inhibitors.

Related: 5 Tips for Anti-Aging

When I first started looking into a skin care regime, I was most scared of the cost. However, these products are cost effective and simple a regimen will last me close to six months. It typically totals around $400 a year. (You can use code BRITTINEY20 to save 20% on your first order).

The key to great skin, just like weight loss, is being consistent and actually using the products 80-90% of the time. After 6 years of being consistent with my skin care regimen, I can really see it paying off and others are noticing all the time as well.

4 Steps to a Good Skin Care Regimen

  1. You must be using a good cleanser and cleaning your face in the morning and at night.  
  2. Apply a Vitamin C. This helps with pigmentation as well as fine lines and wrinkles.
  3. Use retinol. This is a must. However, it can be harsh on your face so ease into it starting with 1 day a week, then 2 days a week, and so on.
  4. Use a firming probiotic moisturizer.

This is line is simple and effective and one I highly recommend!

Here are the at home kit’s. I personally use the Age Reversal. If you struggle with acne they have a fantastic acne line, and if you’re post-baby,  the post pregnancy glow is amazing.

How to Apply the Regimen

  1. Let the products dry completely before applying the next.
  2. Pre- cleanse with a micellar wipe
  3. Cleanse using a clarisonic
  4. Pat your face dry 
  5. Apply Vitamin C.
  6. Let it soak in. I usually find something to do for a few minutes like brush and floss my teeth.
  7. Add your retinol.
  8. Let that set in. I usually put on my pajamas, put on the kids’ pajamas, and help them brush their teeth.
  9. Add your firming cream.

If you’re getting a little older and started to notice a few more fine lines a wrinkles, now is the time to take action. A couple hundred dollars a year to take care of your skin is a small price to pay compared to the thousands you might have to pay down the road to try to reverse the damage. Caring for your skin while you’re still young is the key to a long lasting healthy glow.

Time to Stop Wearing your Grandma’s Make Up

Friends, I am so freaking excited about this blog post, I have been dying to chat make-up and skincare forever, but was nervous there wouldn’t be much response since I’m all fitness and food all the time. But, to be honest, I have scaled back on new client rounds, having no more than 20 new clients a round so I can fully engage and be there without burnout!  So, in the off time of Faster Way to Fat Loss rounds I am chatting make up, botox, boob jobs, skincare routine and more. So, let me know if you want more of these topics by commenting here!

Color Science Make Up

Let’s Chat Color Science make up! It is a game changer! It makes you look flawless and has tons of anti-aging properties. I have linked all my products here! If you love this list, make sure to follow me.

My Make Up Routine

I have  put together a hot mess express mom  makeup tutorial in my Wellness and Weight Loss group. You can join the group for free for other tips and tutorials.

Stop Using your Grandma’s Make Up

Like I say in the video it is time stop with the Covergirl drug store crap, we  are getting old (haha), and it is time we use proper makeup that not only helps us look flawless but also stops the aging process as well! If you try it out let me know! And be sure to give me a tag so I can see  what you bought and how it looks on you!

5 Easy Tips for Healthier, Younger Looking Skin

5 tips for healthier skin

On December 16th I celebrated my 33rd birthday. It’s so hard to believe, I am 33, married almost 13 years, 3 babies and hardly any wrinkles (haha!). Taking care of my skin has been a big priority of mine over the last few years. I’m friends with women who are in their late 40’s-50’s and their common theme is looking in the mirror and not recognizing themselves. When I was 27, I met two amazing women who  had the most flawless skin and I began asking them a million questions on how they looked so youthful but not like a plastic weirdo. They were aging gracefully and gorgeously and they had some tips I immediately started doing. Along the way, I have fallen in love with some products I want to share with you. Here are 5 easy tips for healthier, younger looking skin.

#1: Get out of the Tanning Bed

In the words of my esthetician, the tanning bed is a “cancer coffin” and the quickest way to  age yourself. The weird thing about tanning beds is its not gradual aging. With tanning, one day you wake up look 10-15 years older and the damage is done. Honestly, I’m surprised tanning salons are still in business. But, this is a free way to stop the aging process. Don’t even waste your money on good product or botox if your going to wrinkle away in a tanning bed.

#2: Wear Sunscreen Daily

If you want healthier, younger looking skin, you should be wearing sunscreen every day, even in the winter, even when you are inside. I am in love with this tinted sunscreen and it’s really high quality. It’s not the banana boat horrible smelling kind. This sunscreen does not smell and goes on flawlessly after you cleanse and moisturize, let it dry really well and then apply your makeup as you normally would.

#3: Wash your Face

You should be washing your face every evening before bed and every morning. This is huge and has been a game changer for me, if you could invest in anything, a clarisonic brush and a cleanser is a must! I love the guided timer so you know how long to spend on each area of your face. This only needs to be used at night when taking off your makeup. Cleansers aren’t something you need to invest a lot of money on if you needing to  save in any area you can use this Neutrogena Gentle, but if you want the best, this gel cleanser is amazing at taking every trace of makeup off and leaving your pores looking amazing. 

healthy skin glowbiotics

#4 Get Yourself on High Quality Regimen that is Medical Grade

I have been using GlowBiotics since around 28 and am in love with their products. You can get a cute sample set to try out a full regimen for only $20. I currently use the anti-aging kit. It comes in a cute travel bag plus a card that explains how to use each product and in what order. This is a great way to test out the products and see what you like best.

#5 Exercise, Eat Right, and Drink your Water

Exercise and diet has a huge impact on your skin. If you want to look healthy and youthful, you have to be treating your body right. Physical activity, eating whole foods, and drinking your water every day can take you a long way when it comes to making your skin look good.

HEALTHY YOUTHFUL SKIN

I hope these tips, tricks, and products help you start to create your own healthy skin routine! For more tips and tricks for staying healthy, looking great, and aging gracefully, follow me on Instagram!

How to do a 24 Hour Fast

HOW TO DO A 24 HOUR FAST

Fasting has become a very popular way to burn fat and lose weight. While the word can scare people off, it’s actually not as scary as it sounds. The most popular form of fasting is the 16:8 protocol, which I practice on a daily basis. But, once a month, I take on a 24 hour fast with my FASTer Way to Fat Loss VIP clients. While a 24 hour fast might sound intimidating, it can work wonders for your weight loss journey and your health.

Benefits of a 24 Hour Fast

  • Cellular Repair – Your body’s natural way of replenishing cells to help prevent disease. 
  • May Reduce Inflammation – my favorite thing about fasting is how light weight you feel from the reduction of inflammation. You wake up with a flat stomach and feel the fat
  • Autophagy – autophagy is when your body self eats (removes damaging cells) and this helps reduce inflammation, reduce cellulite, aids anti-aging, and removes dark spots under your eyes.
  • Increased Energy and Accelerated Fat Loss – 24 hour Fasts can also help increase energy and accelerate fat loss by giving your body time to fully digest and use stored fat as energy.

How to do a 24 Hour Fast

The day of a fast, I eat my normal, healthy, regular calorie/macro day. A sample day for me looks something like this:

  • Meal 1 – 2 eggs, toast, and berries 
  • Meal 2 – rice, skirt steak, black beans, lettuce, sour cream, salsa
  • Meal 3 – ½ ezekiel muffin, peanut butter, ½ banana 
  • Meal 4 – broccoli, pasta, Italian sausage , parmesan cheese, small side salad

My last meal (meal 4) is at 4:00 PM. I start my  fast starts as soon as I’m finished. I will start consuming water with pink Himalayan sea salt, and end the night with dandelion root tea for inflammation and detox.

When I wake up in the morning, I have 20oz room temp water (try this challenge) followed by black coffee with sweet leaf stevia. Throughout the day, I will drink a gallon of water and another cup of dandelion root tea.

I break my 24 hour fast with a super healthy meal at 4:00PM.

Tips for Surviving the 24 Hour Fast

  • Stay busy
  • Drink lots of water
  • Try green tea or dandelion root tea to help suppress your appetite
  • Don’t do any extreme exercise
  • Fast from 4PM – 4PM

The key to a 24 hour fast is to consume no calories and no supplements to give your body a total digestive rest so that it can repair itself, remove damaged cells, and burn stored fat. 

I am coaching clients through daily 16 hour fasts and monthly 24 hour fasts. Join here to become a client!

How to Track your Macros when Going Out to Eat

When you’re going out to eat, it can be hard to stick to your normal diet and eating plan. I’ll be honest, restaurants used to stress me out. But, the truth is, there is no reason we should have to give up fun foods and eating out to maintain fat loss. We just have to go about it differently. If travel a lot, or just find yourself busy and on the run most days, here are six easy ways to stay on track with a macro counting diet.

Save All your Macros for One Meal

If you’re going out for a special occasion, you can assume if your going to indulge in an appetizer, entree, dessert, and drinks. Saving all your macros for one big meal is a great way to stay on track but still enjoy your evening.

Save your Carbs

I typically find that when I go out to eat, I want to eat a lot more carbs. Therefore, I like to plan ahead and save up my carbs if I know I’m going out to eat. I practice a !6:8 fast, and have smaller meals leading up to the big meal in the evening. If I typically have 30g carbs per meal, I’ll only have 15g carbs per meal and save the rest for going out to dinner.

Overestimate your Fat Intake

If you’re eating out, go ahead and assume that everything you eat has an added 1-2 Tbs. of fat on top what the restaurants nutrition facts state. Not everything can be cooked the same way every time, and there are a lot of butters and oils added while your meal is actually being prepared. When adding meals to your food journal, always add in extra fats.

Make Sure you Reach your Protein Goals

Always make sure you’re reaching your protein goals throughout the day. Don’t save a large protein allotment for dinner as restaurant meals are typically low in protein and high in carbs and fats. In my opinion, protein is the most important macro to hit each day.

Pick a Restaurant with Online Nutrition Information

If you are able to be in control of the situation, choose restaurants that offer calorie and macro information online. Look up the nutrition facts ahead of time and go ahead and log your dinner for the day. This way, you can work the rest of your meals and macro counts around that meal.

Go with What You Know

If you know what you like to eat when you go to a restaurant, it’s usually safe to make some guesses about what macro counts are in each meal. I love wraps, steaks dinners, tacos, fajitas, and breakfast foods. If we’re going out to eat, I usually know that I’m going to get one of those things. This makes it easier to guess what the macro counts are going to be so that I can plan my additional meals accordingly.

Going out to eat can be tricky, but it’s definitely not impossible and it gets easier each time you do it. Don’t make a night out an excuse to quit counting your macros and get off track.

Here are some other tools that I find helpful when it comes to going going out to eat:

Be strong, this is about you and nobody else. Do not let others guilt you into eating or drinking stuff you simple do not want to. Stay strong and stick to the game plan.

4 Ways to Hit your Protein Goals Every Day

When it comes to counting macros, hitting your protein goal for the day is the most important part of the plan. Protein is essential for fat loss as it helps keep you full, fuels your body, repairs your muscles, and more. Protein can also be the hardest marco to hit each day as most macro calculations will having you eating a lot of it. After a few years of counting macros, here are some of my favorite tips for reaching your protein goals each day.

Tip 1: Take your Total Number of Protein Grams and Divide them by how Many Meals you’ll be Eating that Day

Eating an even amount of protein at each meal will make it so much easier to hit your goal each day. If you don’t do this, you’ll likely find yourself trying to eat a ton of protein at the end of the day. No one wants to sit in the kitchen and eat four grilled chicken breasts. So, if you’re aiming to hit 120g of protein, and you plan on eating four meals, you could aim to have 30g of protein per meal.

Tip 2: Have some Convenient Protein on Hand

The busier you are, the harder it can be to make sure that you hit your macros at each meal. I find that fats and carbs are pretty easy and convenient, but finding protein can be a little more time consuming. Try to have some quick and easy protein options on hand at all times. I love easy protein shakes like Lean Body, Pure Protein and even Atkins Shakes. I also try to have yogurt, egg whites, protein bars, and cottage cheese on hand.

Tip 3: Bulk Prep Protein to Make Quick and Easy Meals 

One of the easiest ways to hit your macros each day is to bulk prep your protein ahead of time. You can cook multiple proteins and use them in a variety of different meals throughout the week. Some of my favorite go-to meals are:

  • Lean ground turkey with rice, salsa, and avocado
  • Shredded chicken wrap with cheese and veggies
  • Cottage cheese with berries and pineapple
  • Yogurt with berries and granola

Tip 4: Make Some Higher Protein Swaps

It’s so much easier to hit your protein goals if you consume foods with a higher protein count. For instance, instead of whole wheat bread, try Dave’s Killer Bread or P28 Bread. Instead of regular pasta, try chickpea pasta or black bean pasta. If you’re in a pinch, drink two scoops of protein powder versus one. The best thing you can do is start to explore your options and select foods that offer you more protein.

If you’re new to the macro game, I hope these tips and tricks help you simplify your life. If you need help learning about macro counting, calculating your individualized macros (remember… we all have different macro calculations), or just want some guidance and accountability, I encourage you to explore the next round of The FASTer Way to Fat Loss. This program helped change the way I view food and weight loss and is a total game changer for people who still want to enjoy food and not live on a rigid diet. I would absolutely love to work with you!

5 Macro Counting Hacks for My Fitness Pal

1. Use the Barcode Scanner Feature 

Using the barcode scanner feature is so much easier than scrolling through the hundreds of My Fitness Pal entries. The barcode scanner will give you much more accurate results as well.

2. Stick with Foods with the Verified Shield

Foods in the My Fitness Pal database with a “verified shield” next to them contain very accurate macro and calorie information. This is extremely helpful when you do not have access to a barcode or nutrition label. You can always trust the verified shield.

3. Be Descriptive in the Search Bar Feature 

Always be as descriptive as possible when searching for a food. For example, if your are searching for tortillas, do not simply just type in tortillas. Type in the brand name, the type, and the amount. Be as specific as possible for the best results. So you might type in Oreta Low Carb tortillas. When it comes to proteins, think the same way. Instead of typing in ground beef, type in “Kroger Ground Beef 93/10”.

4. Use the Recent Tabs or Frequent Tabs to Find your Most Common Foods

You don’t have to regularly add the same foods over and over. If you’ve scanned a barcode once, that food will stay in the system. Utilize the recent or frequent tabs so that you can log your food in an instant!

5. Create Meals

If you’ve found a breakfast you love, create a meal option and save it so you don’t to have to reenter. This page walks you through how to easily create meals in My Fitness Pal.

6. Use the “Copy to Date” Option

If you typically have the same meal for breakfast everyday, or rotate through a couple different lunches, you can just copy your meal and paste it to a different date. Just click the three dots in the corner and copy that meal to whatever days you plan to eat the same thing.  

I hope these tips help you quickly and easily log your food and crush you health and weight loss goals!