Cut the sugar, cut the salt, cut the CRAVINGS

It's no surprise part of my Sundays are ALWAYS spent in the kitchen- but that time never fails to be time that pays itself off throughout the week! Imagine spending 4 hours prepping EVERY SINGLE MEAL for your week ahead... seriously, just 4 hours to ensure what you eat is the LAST thing you have to worry about throughout your week.

This weeks meal plan include FIVE daily meals -

1. Vegan chocolate shakeology + 1/8 cup. rolled oats + 1/2 grapefruit + 1 tsp almond butter 
2. 1/2 cup Cottage cheese + 1/2 scoop protein powder + 1 apple + 2 strawberries 
3. 4 oz. Cod + mango + 1/2 cup roasted cauliflower + 1/2 cup roasted peppers + 1 tsp flaxseed oil
4. 3 oz. Roasted turkey breast + 1/4 cup brown rice + 1/2 cup sautéed spinach + 1 tsp flaxseed oil
5. 3 oz. Chicken + 1/2 cup roasted peppers + 1 tsp flaxseed oil

Do you have 4 hours to get this done so you can save triple that time this week?!

Lets get started then! :)

FIRST- Cut the fat off your chicken and add it to the crockpot on high for 3 hours. I added 1 quart of low sodium vegetable broth and filled the rest of the way with water

NEXT- Preheat your oven to 350F. Add your cod to a baking dish filled about an inch of the way up with low sodium vegetable broth. Top each fish fillet lemon juice, garlic powder, and vegetable seasoning. Bake for 12-15 minutes or until fish flakes with a fork.

THEN- While the fish is cooking, cut up your peppers, cauliflower, and whatever other vegetables you want to use. Add them to a baking sheet lined with aluminum foil. Spray with olive oil spray and sprinkle with vegetable seasoning and lemon pepper seasoning (with no salt). When the fish is finished, preheat your oven to 400F and roast the veggies for 20-30 minutes or until edges begin to brown.

NEXT- Portion out your cottage cheese (1/2 cup) into a tupperware and then mix in your protein powder (1/2 scoop). Add handful of berries and a dash of cinnamon. Then cut up your mango into 5 servings (1 serving = 1/3 mango). Next slice your apples and sprinkle with cinnamon (after sitting in the fridge the apple slices absorb the cinnamon and taste just like *guiltless* cinnamon apples)!

THEN- Add 1 quart of no sodium beef broth. Bring to a boil then once boiling, add 1 cup brown rice and bring back to a boil. Cook uncovered for 30 minutes until rice is tender. While rice is cooking, sauce spinach with minced ginger and lemon pepper seasoning until wilted.

**NOTE- I bought the no sodium turkey breast from Publix so it's one less thing I had to cook. It's Boars Head brand! ;)**

Once everything is cooked, begin portioning out your food. Then stick in the fridge until it's time to eat again!

Questions? Post them below and I would be happy to help!

As always, thanks for stopping by!

xoxo,

Brianna

Hersey's Makeover

I don't know about you, but when my sweet tooth hits, it hits HARD! Although I avoid keeping "temptations" in my house, when I start craving something sweet I make every effort possible to create a sweet treat from what i've got... when that doesn't work, Publix here I come!

Luckily i've found an alternative that:

1. Tastes amazing
2. I can keep in the freezer - out of sight
3. A few small pieces is the PERFECT amount of satisfaction
4. IT'S CRAZY HEALTHY!

Yep, you heard me! Chocolate that tastes better than a Hershey's bar and is also insanely healthy. Today is a GREAT day in my book!

Oh, did I mention it's peanut butter AND chocolate?? So like a reese's remix?! :)

Are you ready to see how simple these are to make?

Step 1: Melt 1 tablespoon of coconut oil and then mix it with 1 scoop of chocolate shakeology

Step 2: Pour on to a plate prepared with parchment paper

Step 3: Mix together 2 tablespoons of PB2 and 1 tablespoons of coconut oil

Step 4: Drizzle your peanut butter mixture all over the shakeology mixture

Step 5: Stick in the freezer for 15-20 and let harden

Step 6: Take out of the freezer and break into small pieces

Seriously that's it!! Just keep them in some tupperware in your freezer for when that sweet tooth hits! ;)

Now it's YOUR turn to give them a try!

You can order shakeology HERE!

If you try this recipe, let me know how you like it in the comments below!

with love,

Brianna

Peanut Butter Chocolate Superfood Balls

My mouth is watering as I type this.

Peanut butter + chocolate + SUPERFOODS???!!! I am in chocoholic heaven!

Seriously, these guilt free desserts are almost TOO good to be good for you... but I promise, they are ;)

What you will need:

• 1 scoop vegan chocolate shakeology 
• 1 scoop vanilla shakeology 
• dash of cinnamon 
• 1/2 cup of organic, all natural almond butter OR peanut butter 
• handful of dark chocolate chips (I used 60% cacao)
• dash of pink Himalayan salt 
• unsweetened almond milk

To make:

1.  Mix all ingredients except almond milk together in a bowl, add almond milk little by little until you have a dough like mixture. 
2. Roll into small balls about the size of a golf ball. 
3. Drizzle with melted nut butter (optional)
4. Put in the fridge to harden for at least one hour. Keep stored in the fridge.

ENJOY!!

xoxo

Brianna

The Healthiest Meal Of The Day

When a salad + dessert take one extreme nutrition, Shakeology is born.

Are you one of those people who knows they need more veggies in their daily meal plan but the thought of a salad in place of a cheeseburger just doesn't do it for ya? Or instead of reaching for that treat late at night, going for veggies instead? You're not alone.

But what if you could get all the nutrition in a salad (times 3), that actually tastes like dessert? I'm serious, stay with me.

I used to pay SO much money for vitamins, top notch protein shakes/meal replacement shakes, and superfood supplements online. 

Here's just an example:

1. Mytrition Women's Sport Personal Pack- $39.99/month

2. Probiotics- $46.99/60 day supply

3. Vega One, All In One Protein Shake- $70/ 19 servings

This alone adds up to almost $135/month and still doesn't provide me with the same nutrition as Shakeology which costs $129/month.

It gets better though, are you ready?

Vega One vs. Shakeology:

This is the Vega One “All in One” Shake and the same shake I USED to buy.  It has (synthetic) daily vitamins, compared to the Tropical and Vegan Chocolate Shakeology that come from 100% natural whole food vitamins.  And, it IS a meal replacement.  It also contains (very FEW) super foods. Nineteen to be specific.  It is 100% natural.  Another plus. The taste however, does not even compare!

So what's the difference? Shakeology has SEVENTY super foods.  And it's those super foods that give Shakeology it’s unique profile. I believe it’s also those super foods that are responsible for Shakeology’s thousands of patient testimonies including, cholesterol and blood pressure reductions, digestive regularity and improvements, and reductions in diseases with inflammatory markers. With Shakeology, you get EVERYTHING that Vega One offers, PLUS an additional FIFTEY ONE exotic super foods all working to improve your health, energy and recovery.

Additionally, Vega One does not use the one strain of probiotic that is proven to not be destroyed by stomach acid, Bascillus Coagulans. Shakeology, does use this strain of probiotic. This is important because if a probiotic isn’t able to with stand stomach acid, it will never reach the intestine to do its work.

Here is the final consideration comparing Vega One to Shakeology.  Vega One costs $70 for just 20 servings.  Shakeology costs $129 for 30 servings.  When you compare the actual breakdown of cost per serving the difference is just 80 CENTS per day.  For 80 cents more a day you are getting three times the amount of  exotic super foods, best strain of probiotic and quality of shake. Did I mention shakeology helps improve your mood too?!

This article comes from another blogger, click here to read more! 

Shakeology vs. Vitamins:

Time and time again I have people who roll their eyes at the words of a "nutrient dense meal replacement shake". Especially one that's seems as pricey as Shakeology. Funny part? Before doing my own research, I was that SAME person! I took my beloved vitamins, had my vegan, raw meal replacement shake, I didn't need NEW.

What are aren't told is that 99% of the time the vitamins we are taking aren't actually doing us any good. Many times they are actually harming our bodies. So how is this true?

Just like refined foods, synthetic refined vitamins have been robbed of all of the extra accessory nutrients that they naturally come with as well. In turn, like refined foods, they can create numerous problems and imbalances in your body if taken at high levels for long periods of time. They can also act more like drugs in your body, forcing themselves down one pathway or another. At the very least, they won't help you as much as high quality food and food-based supplements.

Nutrients from whole foods are just as they say, whole. Nutrients from within this complex cannot be taken apart or isolated from the whole, and then be expected to do the same job in the body as the whole complex is designed to do.

The perfect example of this difference can be seen in your car. An automobile is a wonderfully designed complex machine that needs all of its parts to be present and in place to function properly. Wheels are certainly an important part of the whole, but you could never isolate them from the rest of the car, call them a car or expect them to function like a car. They need the engine, body and everything else.

Since refined foods are not recognized by real food by our body, synthetic vitamins aren't either. So although we think we are doing ourselves good by choking down that handful of vitamins every morning, it's actually causing our bodies MORE harm.

Stick with the simple nutrition. There's a reason it's a little higher priced than supplements you can find on the shelves of GNC... You get what you pay for.

Order Your Shakeology Here

Thanks for stopping by!

If you have questions, please comment below or email me at brianna@briannasoutherlandfitness.com!

XOXO

Shakeology - What Is It Really?

Acts like a salad, tastes like a dessert! 

Why Do YOU Need Shakeology?

Used as a meal replacement or just a snack, Shakeology provides 70+ vitamins and minerals; most of which aren't found in the average American diet. Shakeology is made of some of the most nutient dense whole foods and superfoods from all over the world. Some of the ingredients include Goji Berry, Acai Berry, Barley Grass, Chia Seeds, Wheat Grass, Camu-Camu, Blue-Green Algae, and Bilberry. Shakeology is an EASY, delicious way to make sure to get your nutrition each day.

What Can Shakeology Do For You?

Shakeology has been proven to...

• Reduce Hunger & Food Cravings
• Lose Weight
• Keep Blood Sugar Steady 
• Support Brain Function 
• Healthier Skin, Nails, and Hair
• Build & Improve Muscles 
• Increase Energy
• Improve Digestion
• Uplift Mood
• Boost Immune System 

I get asked frequently if Shakeology can be replaced with just your average protein or nutrition/meal replacement shake... the answer? Absolutely NOT. Most shakes are full of added sugars, chemicals, and additives that are actually doing your body harm. Shakeology however is one of the BEST things you can feed your body. It makes nutrition simple.

But is there PROOF?

In an independent 90-day study, participants replaced one meal a day with Shakeology and exercised regularly.

Here’s what they told us:

• “I felt full and didn’t struggle with hunger.” 
• “I felt a better sustained energy throughout the day.” 
• “I have tons of energy. I feel so healthy!” 
• “I replaced all my vitamin supplements. I felt healthy and energized.” 
• “I was able to think more clearly and stay focused.” 
• “I have more energy, less cravings, more endurance, and feel more youthful.” 
• “Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day.” 
• “I have tried a lot of protein shakes and meal-replacement-type drinks, and Shakeology is the best tasting of them all. I mix it with a bit of soy milk and ice, and it tastes like an ice cream shake!”

The doctor who ran the study said this about the participants...

• They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%. 
• They lowered their total cholesterol levels by an average of 30% and their “bad” cholesterol levels by an average of 38%. 
• They reduced their cardiovascular risk factors by an average of 24%

What Do The Experts Have To Say?

“Overall, we think that this product is absolutely worth the cost. The ingredients, which include 23 vitamins and minerals, will fulfill anyone’s daily intake of vitamins,” states Health Research News. “In fact, many people who start the Shakeology system stop taking their daily multivitamin altogether.”

Try Your 30 Day Risk Free Trial of Shakeology Here!

3 Day Refresh: Not Your Average Cleanse

What is the 3 Day Refresh?

The 3 Day Refresh is a safe, easy, and gentle cleanse that will help boost your energy, clean out the GUNK from your system, and help cut those cravings from the foods you're trying to let go of.

This cleanse is designed for people who have a few pounds to lose or are just looking for a way to refresh their bodies and get some more energy! This by NO means is a starve yourself kinda cleanse, nor is it a pure liquid detox either. You stay pretty full, and most of all, SATISFIED.

So, what will your 3 days consist of??
You're 3 day refresh package comes with 75% of everything you need in those 3 days, so great right?! The cleanse consists of three daily shakes which are high in protein but also SUPER high in nutrients, plenty of filtered water, a fiber sweet supplement, plus a wide array of fruits, veggies, and healthy fats throughout the day to keep your energy up and your metabolism going. It's a low calorie cleanse but packs a power punch with dense nutrition that you'll be getting from Shakeology, a Fiber Sweep drink, and your Vanilla Fresh Protein Shake each day. I'll be the first to tell you, I get HANGRY when i'm hungry and can't eat... at NO point in these 3 days did I feel that way!

PURCHASE THE 3 DAY REFRESH HERE

The Meal Plan:

What is really great, is although the plan is simple, it offers alternatives for each meal so you can choose what may be most appeasing to you. 

Here's a typical day on the refresh:

Wake Up- Drink 10-12 oz. filtered water

Breakfast- Shakeology with 1 serving of fruit

Mid Morning- Drink your Fiber Sweep which is an all natural digestive health drink. It contains chia seeds, flax seeds, and psyllium seed husk which all promote healthy digestion. 

Lunch- Drink you Vanilla Fresh Shake with 1 serving of fruit, plus have a serving of veggies and a healthy fat from the list provided. I loved hummus with veggies!

Afternoon Snack- Eat something from your vegetable and fats list, or make one of the juices provided in the book. 

Dinner- Drink your second Vanilla Fresh Shake plus a delicious meal from the 3 day refresh booklet which comes with your program.

See, told you starvation wouldn't be an issue... :)

The Final Results...

This cleanse is one of the only detox/cleanses I will do! I feel SO good after the 3 days, usually drop close to 4.5 pounds and a few inches from my waistline. The best part though was the incredible sleep I got and finally getting rid of my CRAVINGS! Man, sugar gets me out of control. 

The top pictures are on day 1 - the bottom pictures are on day 4
In 3 days I lost 4.3 pounds and 5 inches!

3 Day Refresh Expectations:

You can expect improvement in your digestion, energy, and weight loss. The purpose of this program is to put you on the right path towards better health and overall wellness. It's a great program for those who are starting a new fitness program, stuck in a weight loss plateau, or those who just need a quick cleanse after a weekend of indulgences to get their mind and body back on track. After the program, you should full lighter and healthier overall, which is a GREAT push to continuing clean eating and exercise!

**Special Note** For maintenance and continued progress after the refresh, I HIGHLY recommend purchasing the 3 Day Refresh WITH the full supply of Shakeology which is known as the "3 Day Refresh Challenge Pack". You are SAVING money when it is bundled together & you get to continue you progress long after the refresh ends. Definitely a WIN-WIN in my book!


Purchase 3 Day Refresh Challenge Pack!

Cafe Latte Shakeology: The New Coffee Replacement

The 7th flavor of the Shakeology family was released yesterday (January 11, 2016) & it's fixing to give coffee a whole new reputation!

About 2 months ago when I did the Beachbody Ultimate Reset I learned the importance of keeping our bodies in an alkaline state. As long as we maintain this alkaline state, we can naturally fight off the most common diseases. When our bodies are in a state of acidosis, it can cause cancer (or cancer cells), acne, diabetes, headaches, high blood pressure, joint pain, premature aging, sleep problems, hormone imbalances, slow digestion, and yeast/fungal overgrowth. That coffee you drink first thing every morning is pure acid.

Fun Fact! One way your body keeps acid from entering your vital organs is to store the acid in your fat cells, leading to weight gain and obesity. Your body then holds on to this fat as a way to continue protection the organs. Hence, when your body is acidic, you gain weight that is VERY hard to lose.

So, what makes this flavor of shakeology so special??

Cafe Latte is not just coffee flavored... the coffee was added for its health benefits! Say WHAT?? Stay with me here.

So we know there are 70+ ingredients in Shakeology, including kale, spinach, chia seed, pomegranate, flax, quinoa, goji berry, green tea, amaranth, and wheat grass.

Now coffee is one of those ingredients. 

Craziest part? It's not just the coffee bean, but the whole coffee fruit in the new Shakeology formula!

CLICK HERE FOR MORE INFO ON SHAKEOLOGY.

What is a coffee fruit?? 

The original coffee bean grows inside a red fruit known as coffee berry or coffee fruit.

However, traditional coffee production doesn't use the berry because just like any other fruit, it's perishable. Using the whole coffee fruit take more effort to process than just using the coffee bean & we all know consumers today just aren't about that!

This is where the excitment of Cafe Latte comes into play!

By drinking coffee berry instead of traditional bean coffee- you are getting the taste of the coffee as well as the superfood nutrition. WINNING!

Still not as excited as I am? Keep reading. It only gets better. 

Benefits of the coffee fruit:

• The coffee fruit may provides antioxidants. They actually contain more antioxidants than blueberries, raspberries, or pomegranates.
• The coffee fruit cuts diabetes risk.
• The coffee fruit may protect against other chronic diseases like Alzheimer's disease or asthma.

I have people ask me so frequently why I drink Shakeology without understanding its so much more than a protein shake, a meal replacement shake, or a nutrition shake. This nutrient dense shake has the power to change my life & tastes incredible. So the real question is, why not drink Shakeology??

This is what Shakeology will do for you:

• Helps increase energy 
• Reduces hunger and food cravings
• Aids digestion 
• Helps decrease inflammation 
• Helps maintain a strong immune system 
• Help build and repair muscles 
• Promotes healthy skin, hair, and nails

Fuel your body with the proper nutrition and it will start working and looking like we were originally created to!