Protein Blueberry Muffins

I got quite a response on Facebook about a recipe for these muffins! As promised:

Recipe adapted from Tone It Up (Makes 10 muffins)
2 1/2 cups vanilla or chocolate protein (I prefer brown rice and I specifically use Perfect Fit)
1 1/2 cups egg whites
3 Tbs walnuts, crushed
2 Tbs ground flaxseed
3/4 cup almond milk, unsweetened
1/2 cup blueberries
1 banana, mashed
1/4 cup applesauce, no sugar added
2 Tbs coconut oil
1 1/2 Tbs cinnamon
3 tsp baking powder
pinch of sea salt

Combine liquid ingredients in large bowl and mix well. Combine dry ingredients in separate bowl. Slowly add the dry ingredients to the liquid ingredients stirring constantly. Add more almond milk if needed for a smooth thick consistency. Carefully fold blueberries into mixture without mashing. Spray cupcake wrappers lightly with fat-free cooking spray and place in muffin pan (I used the silicon cups and it was super easy!!) Scoop batter into cups. Unlike traditional muffins, these won't rise. So overfill to get the rounded top.

Bake at 350 degrees for 40 minutes or util a toothpick comes out clean!

For 21 Day Fixers: I would say 1 muffin is 1 red, and maybe 1/4 purple?! 1 banana and 1/2 cup blueberries over 10 muffins isn't much :) I usually just say 1 red and roll with it, but you could count for the purple if you are a stickler :)

Enjoy!
xoxo,

Britt

21 Day Fix Grocery List Staples

I can honestly say that I am in love with the 21 day fix meal plan and the whole 21 Day Fix Process! It's easy, its simple, its basically fool proof.  If you stick to the things on the list of approved foods and you keep it basic you can't go wrong.  Plus I really dislike counting calories so the fact that I can tally up my containers and check it off each day is much more my style. I still use my containers at home, but I am getting much better about "eyeballing" when I am out to eat.  I can visualize what a proper portion size should look like on my plate.  

The thing that I really like is that since I was already eating "clean" I really didn't have a total learning curve. My biggest "a-ha" was the portions I was eating of my clean food. I was way overdoing complex carbs and fruit! The containers and the system taught me how much I should be having and now I am much better at planning my meals to fit the plan. 

So what should your grocery list look like?  While I can't tell you to go out and buy EVERYTHING on this list, I can give you an idea of the general things that you are going to be using on a daily basis for the fix.  The quick reference guide below really helps as well.

Proteins

So when you hit up the store stick to lean proteins like

Fish- Salmon, Tilapia, Cod

Boneless, Skinless, Chicken Breast

Turkey Breast

Eggs

Lean Ground Turkey (I typically get 95% lean)

Pork Tenderloin

Flank Steak

Veggie Burgers

Personally I really limit my red meat, processed lunch meats, turkey bacon and ham slices.  These items are on the 21 Day Fix approved list, but I just think there are "better" options.  Turkey bacon, lunch meat, and ham all are higher in sodium and can cause you to retain water.  

Fruits 

Apples

Pears

Berries like Strawberries, Blackberries, Raspberries

Oranges

Watermelon

Cantaloupe

Kiwi

Bananas

This is one of the areas I was over-doing. Make sure to pay attention to your fruit portions. Please don't take this as me telling you to not eat fruit (not the case at all) but since fruit has a natural sugar content we want to be conscious of how much we consume!

Vegetables

Green Beans

Celery

Asparagus

Broccoli

Cauliflower

Spinach

Peppers

Onions

Tomatos

Squash

cucumbers

Lettuce

Brussels Sprouts

Mushrooms

Fill up on the greens! I sneak spinach into my chocolate Shakeology. You would never know it was there!  I stay away from corn as a vegetable and if I eat it then it goes into the starch category.

Complex Carbohydrates 

Brown Rice

Quinoa

Oatmeal (not instant in the packet)

 Rolled Instant Oats

Sweet Potatoes

Red Skin potatoes

Black Beans

Pinto Beans

Couscous

Ezekiel Bread

Whole Grain Tortillas

Quinoa, sweet potatoes, Ezekiel bread are great sources of whole grains that are very natural and will give you fiber, fullness and nutrients. When I buy waffles I buy the Vans Power grains for the extra nutrient kick. I do limit myself to eating them as a treat though...I really like maple syrup. ha! 

Blue

Unsweetened Coconut

Raw Unsalted Almonds

Raw Unsalted Cashews

Hummus

Goat Cheese

Feta Cheese

Avocado

This is definitely a category that I used to go way over!  I used to eat hummus, almonds and cheese and avocado all in one day and it was totally killing my progress.  I now only have cheese (or really any dairy) on occasion and have found I am much less bloated!

List of other ingredients that I used frequently:

Extra Virgin Olive Oil

Coconut Oil

All Natural Peanut Butter, only ingredients are peanuts and a little salt.

Almond Butter

Unsweetened Almond Milk for my Shakeology

Chia Seeds

Sea Salt

Pepper

Chili Powder

Onion Salt

Garlic Powder

Garlic

Seltzer Water- Love La Croix if you have a hard time drinking water.

Green Tea

Honey

Greek Yogurt

Cinnamon

Slivered Almonds

What is the 21 Day Fix?  Email me: BrittanyLerbakken@gmail.com

xoxo

Britt

Getting Healthy and Saying YES to New Opportunities

Have you ever had that feeling that you were missing something from life, but couldn't pinpoint it? Like there was a void that couldn't be filled? Like you were meant to do something really great, but were completely at a loss of what that was?

This was me.

Don’t get me wrong, I love my life. I have wonderful people who surround me daily, I have a job that is supportive, flexible, and has one heck of a great mission. However, I didn't feel on fire…and I was craving the heat.

The Background:

I've mentioned before that I followed the Tone It Up nutrition plan for the past couple years. I don't follow it to a TEE, but I do keep their ideas and practices in mind as much as possible. I am not sure why I haven't been more public with this (unless you follow my Instagram), because it has opened my eyes to a whole new world and has really presented itself to be a bigger part of my life than I ever thought it would be. I probably didn't share because I was afraid of being "annoying" on Facebook or something. I care too much about what others think sometimes. 

Over the past several weeks I've really been stirring myself up: changing my perspective on life, my sense of identity, my vision and what I am really after and meant to do while here in this life. I'm becoming more self-aware and confident in all aspects of my life-as I am starting to believe myself when I say "I CAN DO THIS. I CAN MAKE IT HAPPEN!". I'm realizing that my experiences and motivation can actually have some influence, and I want to share so that I can hopefully help others!

So I am sure you might be thinking " Tone It Up is just another diet plan, why the heck is she so excited?" Here is the thing that sets Tone It Up apart from other "plans": there is a HUGE community of women out there on social media supporting each other through every healthy meal and work-out "check-in". This accountability is why I have had success and why I love it so much. It is hard to post a burger or huge plate of pasta, but it is pretty exciting to post about my colorful salad! Don't worry--I eat burgers and pasta on occasion! The accountability is KEY to long-term success. You can see my journey on Instagram @BrightEyedandBushyKaled

 (All photos from my Instagram)

Since adopting the lifestyle I have maintained a 5 lb weight loss and seen some definition. I have a ways to go...this is me not being SUPER dedicated. What I have realized through posting my journey on Instagram and recently Facebook, is that people find me motivating. Me? Motivating?! Wow, and thank you :)

Where I am now:

About a month ago, right after the wedding, I was scrolling through Instagram and saw a post about an opportunity that I had ignored…a LOT. This time, I felt it in my gut that I really needed to ask questions and find out more about this opportunity. I have only felt that strong gut feeling two other times in my life: once when I called off a wedding and once when I met Dave. What I found was something that combined my passions for health and fitness with a business opportunity. Something that I could mold and make my own and release that entrepreneur that I knew I had in me.  That opportunity was becoming a  Team Beachbody “Coach”.

So what is this “Team Beachbody”? They are the company behind the successful home fitness programs like 21 Day Fix, P90X, T25 and Insanity.  The mission of Beachbody is to promote healthy and more fulfilling lives. Whoa. So you are telling me that with this opportunity I could do what I was already doing by promoting a healthy lifestyle, motivate amazing women, be motivated by amazing women, and possibly make some extra cash on the side?! SIGN ME UP! I felt the FIRE I was craving! I felt like I was meant for this. I am SUPPOSED to do this! I just never knew where to turn!

So what does this mean for you: my family, my friends, and my friends I have yet to meet? It means that my new adventure is not to “sell” you products, but to help you live a healthy and fulfilling life. That can mean losing weight or just gaining confidence. I will be running private, FUN Challenge Groups through Facebook where you will be connected with other like-minded women who are also doing a program looking for accountability and wanting to make a change. I am there every step of the way to keep you motivated and encouraged. Because you CAN feel confident!

I am literally bursting at the seams with excitement. Let’s chat if you are interested in seeing some REAL RESULTS! I would love to chat with you about your goals! brittanylerbakken@gmail.com

Cheers to love and a healthy life!

Xoxo,

Britt

21 Day Fix Review- Week 1

First of all you might be asking, "What is the 21 Day Fix?" You may have heard about it through the grapevine or seen pictures of the bright colored containers floating around Pinterest. Maybe you wondered what the heck people were doing with these things?! Well, I am going to blog my way through this experience and let you know how it is helping and changing my life!

21 Day Fix is a popular program from Beachbody (same team that has P90X, PiYo, T25, etc.) that sets guidelines for simple portion control and daily 30 minute workouts. Seriously. 30 minutes is all you need to get a great workout. Plus, they include modifications to make these workouts adaptable for anyone...even beginners! It is marketed as a simple, fast weight loss system with no calorie counting, no point counting and no carb counting. My kind of program!! I see this system as a lifestyle changer as it really shows you what a healthy portion looks like, and don't worry...the containers are not that small! 

How it works:

You start with their equation to figure out your calorie bracket. This will tell you how many of each container you can eat per day. Then you can refer to the included eating plan to see what foods can be placed in your container...if it fits in the designated container, you can eat it! Along with your new perfectly proportioned eating plan, you do a single 30 minute workout per day. We all have 30 minutes we can carve out somewhere!! They also suggest you drink Shakeology with the program. I very highly recommend this! It is delicious, gives you 70+ superfoods per serving and promotes all around good health. It comes in a variety of  yummy flavors. I use the chocolate to tackle those afternoon sweet cravings ;) 

Click here for the fancy video :)

The Food:

I have completed 1 week on this program, and I already love it! First, you get to eat a lot of food! I am not even kidding. I love that it makes me think about my portions and forces me to put thought into snacking. I admit, I am a notorious snacker who could eat an entire bag of M&Ms or chips without even noticing. Now, I think ahead through my day, and really look at what I put on my plate. I realized I was way over eating on carbs and healthy fats and not nearly enough greens. I also have been traveling while starting this program and have found it pretty easy to eat out. I just eye balled my portions, but you could always take in your cute containers!

Have I eaten perfectly? No. But I have improved. Progress not perfection is what my coach says :)  

The Workouts:

The workouts are sweaty, but do-able. Like I said, there are modifications for all fitness levels so if you need to step back and modify...do it!! It still provides a solid workout. I have to commend Beachbody for putting all body types and fitness levels on the DVD. Whoo! Like I said, I have been traveling and I have managed to keep up with the workouts! I took my weights with me this week and worked out in the privacy of my hotel room. Next week I think I might just right down the moves and time myself in the hotel gym.

Feelings After Week 1:

I will be honest that I have NOT measured or weighed myself. But I do notice that my stomach is feeling a little flatter (maybe that is the reduction in carbs?) and I am definitely getting stronger through these workouts. 

(Be nice to me here. It was day 1 after Total Body Cardio at 6am. Wow! See that sweat?! That is the sign of a great workout. And I am still smiling!)

I can't wait to see what week 2 brings!!

xoxo,

Brittany

Easter Brunch

Easter brunch. A lovely occasion, don't you think? A time to spend with family after church and reflect on the day.

I am hosting Easter brunch this year for my new husband and new mother-in-law. It will be small, but I still love to create a delicious and nourishing meal. I have created a tasty menu that is still overall pretty healthy! You really can have big flavor and low regrets :)

Also, because I know we are all busy right now, I even created a shopping list for you. I hope that takes a load off your busy shoulders. 

The Menu:

Skinny Deviled Eggs from The Girl Inspired

Asparagus and Swiss Frittata from Skinny Taste with mixed greens and Golden Sun dressing from
 Tone It Up

Chocolate Cake Trifle from Tone It Up

Thanks for stopping by! What are you and your family eating this year? Do you have any fun traditions?

xoxo,
Brittany

Turkey and Sweet Potato Bowl

Hi!!

I can't believe I took a month off from this blog. I didn't really mean to. Who knew that DIY wedding projects took SO MUCH TIME?! ;) Well, I am back as a married woman (what?!) and ready to eat healthy again. Let me tell you 1.5 weeks in Austin, TX and 1 week in Jamaica did not do my healthy eating any favors. I indulged in A+ tacos and lots of brunches. That is what vacation is all about.

For my first meal back in my kitchen I made this bowl of goodies. Plus, it was so easy. Check it out!

Gather up:

1 pound of lean ground turkey

1 clove garlic, minced

1/2 medium onion

1 medium zucchini, diced

1 medium sweet potato, diced

Feta cheese, crumbled

Step 1: Heat up some olive oil in a large skillet

Step 2: Cook up those onions until translucent and creamy. Throw in the garlic, too.

Step 3: Toss in your turkey and brown it up. 

Step 4: Put zucchini and sweet potatoes in the skillet. Stir it up and then put a lid on it and let it cook until the potatoes are tender. About 10 minutes.

Step 5: Scoop it in a bowl and sprinkle with feta cheese.

Step 6: Fill your tummy with lean, clean yumminess!

Let me know how you like this dish!

xoxo,

Brittany

Happy Valentine's Day

As I have said before, Valentine's Day is about more than being in a relationship. It is about showing all of your loved ones how much they mean to you!

However, today marks 1 month until mine and Dave's wedding. Whoa! So to make today special I am going crazy with hearts and anything red and pink! To top it off, I have tried to keep it as healthy as possible (with a few splurges). Afterall, I have a tight dress and a honeymoon bikini to rock in 1 month!

This morning I surprised D with breakfast in bed. Which means I get to eat in bed too...score! I used this Perfect Fit recipe from the makers of Tone It Up for the cinnamon rolls. I had never made them before but I can say they are delicious. I promise you won't miss the sugar high from a traditional cinnamon roll :) To make the heart shape simple roll each end of your cinnamon roll "strips" toward each other to meet in the middle. I topped ours with a little vanilla greek yogurt and served with a side of homemade chocolate covered strawberries. There were mimosas too off course (do you know me?!).

For lunch we are having Michael Symon's Beet and Goat Cheese Raviolis. Hello, they are PINK! Perfect for Valentine's Day!! I loved that he used wonton wrappers for these so I didn't have to make homemade pasta dough. Don't get me wrong, I am the kind of crazy to make my own, but I just wasn't feeling it. Since I was using more indulgent ingredients I try to make the best of them so I am using locally sourced goat cheese and butter. I will be serving these with extra goat cheese drizzled with local honey and chives and with some baguette slices. Bread is not evil if it is a treat :) This lunch is more of a splurge meal, but it is all in moderation. You can have treats if you are eating well the other 95% of the time! It is all about balance, people!

I hope you are feeling the love today whether you are showing yourself some love or receiving it from someone else. You are loved by me!

xoxo,

Brittany