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All Things DAMY

05 Jan

This post has been my most requested. I wanted to make this post about all things DAMY Health. Here are some of the questions most of my readers ask. If you have any more questions, please feel free to post of comment or email me at NutritiouslySweet@gmail.com. Enjoy!

How does DAMY Health work?

Damy is a simple online coaching program designed for clean eating, weight loss, toning and more. You first choose the program you want and the rest is easy from there. All programs have a once a week check in where you and Amy discuss your personal health goals and anything you may need help it. You also have access to Amy 24/7 via email and she always responds within the next 24 hours.

My weekly workout plan?

Right now my workout plan is based on my mood. For the most part I still do half of the DAMY workouts and half my own. DAMY workouts consist of about 30-45 minutes of your choice cardio plus weight training. For the most part, the weight training is divided into three categories; lower body, shoulders and chest. There is also ab work that in incorporated and one (or two depending on the program) of the days is a HIIT day {aka high intensity interval training). For that, it usually consists of burpees, jump squats, push ups, and then combining it with weight or strength training. The other half that’s my own, usually consists of walking or yoga.

Can I do the workouts indoors?

Amy does have a few workouts that you can do at home. For example your cardio can be a HIIT, so you can do rounds of push-ups, jumping jacks, burpees and such to get your heart rate going. Also a jump rope is a great way to get that cardio boost.

Do I post a log?

I don’t post a workout log, but if you guys would like to see me post my weekly workouts, I can totally do that!

Can I do the exercises if I am older or need low intensity?

All the exercises can be modified. You just need to ask Amy. I had hip and knee surgery and was able to do most of the workouts. Again, just ask Amy!

Do you have to buy unusual foods?

No, not at all. I mean granted quinoa and edamame aren’t your usual purchases, but you can still buy the basics like eggs, lean meats, brown rice, oats, veggies, fruits, nuts, seeds, oils, etc. at your everyday supermarket.

Sample week of DAMY?

I don’t have any sample meal plan weeks of DAMY, but I do have a few sample days. I have sample #1, sample #2 and one vegetarian sample. If you’d like more, please feel free to let me know and I’ll do a few more.

Again, if you have any other DAMY Health questions, please feel free to ask. *Live Nutritiously*

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Posted by on January 5, 2013 in Tidbits On Healthy Living

 

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WIAW #25: Cleaning Up “House”

24 Oct

My body is my temple and I need to take care of it better. As many of you know I have issues with food allergies and anemia. I haven’t been taking care of myself 100%, but as of Sunday, I’ve been doing an excellent job and I am quite proud of myself. Yay for healthier and happier me!For this WIAW, I will be showing you my eats for one of my “clean” eating days. I did sneak in a banana though (I just had a mean sweet craving and I reached for that as oppose to chocolate cheesecake). If you don’t know what What I Ate Wednesday is, check it out over at Peas and Crayons!Breakfast: DAMY Gingerbread Protein Pancake (minus apple) w/ Almond Butter. So simple, so delicious!Snack: Cheese, Pear & Almonds. Here is where the dairy comes in. On the DAMY fat blaster program, dairy is not allowed (except yogurt) but since I am using it as a guideline to get my eating back in check, you will see it here in my eats.Lunch: Brown Rice, a baked plantain, black beans and sautéed spinach. I forgot how much I love sautéed spinach. A little olive oil, sea salt and minced garlic? Mmm.Snack: Here is the sneaky little banana. It took care of my sweet tooth, which is awesome! Normally I’d be wanting chocolate or ice cream, but I reached for Nature’s candy and felt satisfied!Dinner: Hard-boiled egg white, light string cheese, grapes & spinach/pineapple smoothie (not shown). Since I had school on Tuesday, I know I don’t really get to have a proper meal. I had a spinach and pineapple smoothie before class and the rest of the snacks after. Love it.Eating like this makes me feel so light and energized. I can tell that eating meat definitly weighs me down. Mostly because my digestive system is on the frtiz from all my food allergies. But since I do know how to make my body feel better, why not do it?

“The body is your temple. Keep it pure and clean for the soul to reside in.”
~B.K.S. Iyengar, Yoga: The Path To Holistic Health

 
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Posted by on October 24, 2012 in Meal Ideas Made Simple, Snacks For Munching, Tidbits On Healthy Living

 

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“Diet” Change Up

22 Oct

Since I haven’t been myself with food or workouts, I am going to be using the DAMY Health fat blaster program for two weeks as a guideline. This will help me for a Halloween party I was invited to for this Saturday coming up. I don’t want to look yucky (or feel yucky) and bloated. I want to look hott! Woot :)

What do the meals look like? Super clean and I’ll show you a few sample days of what I have. There is a strict eating plan, however, like I said, I am going to be using it as a guideline. Dairy is not allowed (except for plain yogurt) but I may be having some cheese. Bananas are also not allowed, as it’s mostly apples, pears and berries and this I will be following.

The plan is very low in sugar (only natural ones from fruits/ veggies and of course the yogurt). It’s going to be hard. I know I am going to have a massive migraine for a couple of days but my body needs to detox from the sugar overload. I’ll only be doing a little maple agave drizzle for the protein pancakes, so in combination with the yogurt, my added sugar should be less than 20 grams per day (Daily Recommended Amount = 24g)

I am also going to be eating vegetarian for the two weeks as well (DAMY Health offers a vegan meal plan too!). Why? I find it better for my digestion and I’ve been feeling really sluggish. I tend to get that way when I eat too much meat. I am taking a multivitamin now that has 158% of Vitamin B12 (on top of fortified unsweetened soymilk), so that won’t be an issue. Now with iron, I have been looking into more iron alternative as oppose to beef (10% Iron) and turkey (8% Iron).

Here is a little list of five foods:

Foods with 8%+ Iron (Per Serving)

  • Broccoli (1 Cup Cooked = 8%)
  • Raspberries (1/2 Cup Frozen = 8%)
  • Almond Butter (2 Tbsps = 8%)
  • Soymilk (1 Cup = 8%)
  • Spinach (2 Cups Raw = 10%)

As with all foods that have iron, you must have some Vitamin C for proper absorption. Foods high in vitamin C? Broccoli, Raspberries, Brussels Sprouts and so on. I know this post lacks in pictures, but I wanted to really give you a sense of how I want to change-up my eating habits. You’ll forgive me, right?

Question: Do you ever get out of the “healthy” eating mode? I notice that when I get sick or overworked, it just goes in a weird spiral!

 
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Posted by on October 22, 2012 in Tidbits On Healthy Living

 

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DAMY Health 20% OFF Special Promo!

03 Oct

The holidays are coming up and you know what that means? Time for a lifestyle change, of course! As a DAMY Health ambassador, you know I am all about a healthy lifestyle and enjoying all things in moderation. And guess what that means for you?

DAMY Health is giving Nutritiously Sweet’s Members 20% OFF their amazing  All-Natural Online Weight Loss/Body Transformation Programs. This special is valid for 1 week only! Now is the time to get fit and healthy for the Holiday Season. You can redeem your 20% OFF by simply entering the coupon code “DAMYLOVE” when you sign up here (must click link and enter code to receive promo*)

If you want more information on the DAMY Health programs, check out the DAMY Health page. While everyone is going mad through the holidays, stress eating and just simply tossing healthy out the window, you will be on your way to a happy, healthier and better you.

I love to whip out the Fat Blaster or Holiday Slim Down program and make sure that I don’t go of plan. Life is all about balance and with DAMY Health, you will succeed.

 
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Posted by on October 3, 2012 in Tidbits On Healthy Living

 

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DAMY Nation!

21 Aug

Wow, have you seen all the awesome recipes Amy has created at DAMY Health? Raw cinnamon buns? Note to self: Get a GIANT jar of cashew butter.In other DAMY news, I am now on week two of restarting my Bikini Body challenge for Hot for Halloween. I feel amazing. The Bikini Body program to me is the best because it just makes you feel good and look good.

One of the questions I get asked a lot is, is it hard to follow? A lot of people get worried about diet restrictions or having to work out too much.

But honestly when it comes to the food aspect, there is so much variety! You can never get bored because Amy gives you a huge list of foods and all you have to do is mix and match to your liking. If you want to see some sample menus, click here!

For the workouts? It is a set plan, but if you do need modifications, (as did I due to my knees and hips being weaker) just ask Amy! She is your coach 24/7 and use that to your advantage. She is more then happy to give you a modification or alternative moves to do for anything you may not be able to do.

Sick during Bikini Body? Just repeat the week! Don’t give up because you had to miss a few days from being sick. Get back on the Bikini Body wagon and repeat and continue working toward success.

So what are you waiting for? Check out DAMY now!

 
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Posted by on August 21, 2012 in Tidbits On Healthy Living

 

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Restarting the Journey

11 Aug

Okay, it’s time to get a bit real. The past few weeks haven’t been all happy go lucky. I’m not sure what was going on but there were many things that happened. For starters, after my clean eating week where I reached 140lbs, I gained back 2 pounds as expected but then started going down like crazy. I even hit the 130′s!

To make it weirder was I was eating about 300-400 more calories than normal. Weirder? I was doing no activity except for the occasional yoga for 30 minutes. My shoulder pain was too severe to do any weight lifting. I am not sure what was going on, so I went to the doctor’s last week to get a blood test.

I don’t have any results yet but for the past two weeks I have been eating about 2,000 calories (from my normal 1600-1700) and trying to put on some weight, the healthy way. More nut butters, oils, nuts, whole eggs… that sort of stuff. It has been working and I am up to 144lbs. I no longer see my ribs like crazy and I must say, it was starting to freak me out.

But after not doing any weight lifting for almost a month, I am a bit soft. So what’s a girl to do? Redo DAMY’s Bikini Body, the workout portion mainly. The only think I will change from the nutrition (which I advise you not too) is, I am going to do carbs at dinner on the days I work later.

I have dinner at around 5:00pm and my work doesn’t end til 8:00pm. I am still very active after dinner, so I do need that extra energy. This is three times a week, so the remaining four I will stick to the plan for dinner.

I need to get back to a workout routine and Bikini Body always helps me get back on the saddle. Plus I need to build up my muscle again. A month of no weights, is starting to show in my arms and thighs.

This fits perfect because I am being summoned to do Hot for Halloween again on YouTube. I miss my YouTubers (not that I don’t love all of you guys!) and can’t wait to get back on the video wagon.

For tomorrow, I am going to go into the workout and food plan. Hope you don’t mind the lack of photos, but sometimes a blogger has to get real.

And hey! Did you miss the breakfast foods/snacks giveaway? It ends Sunday (but since I’ve been a bit crazy and non-existing, I might extend it a day or two). Good night!

 
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Posted by on August 11, 2012 in All About Sabrina

 

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“A Day In The Life Of” A Sample DAMY Health Menu: Vegetarian Style

11 Mar

Since I am doing Vegetarian Time’s 28 Day Challenge, I figured I’d do it DAMY style. DAMY Health offers vegetarian and vegan swaps for “Column A*,”  which is mostly your protein source. When you are vegetarian or vegan, meat is not an option. On the Member’s Only section of DAMY Health, there is a list of vegetarian and vegan food options to ensure you are getting in your protein while following your DAMY Health plan.

As you all know may or may not know, I am on maintainance. This means since I am not trying to loss weight, I can afford to do things a little differently here and there, which I go into more detail in the first sample menu. However, when you are on a specific program, you must follow the meal plan that is given to you. I know I mention this in every sample menu but it’s important!

You may notice that there are several protein sources in the individual meals. The majority of the protein sources call for a one cup serving, such as chickpeas or quinoa. What I like to do is use half or even 1/3 of the serving so I can have a variety of foods for my meal. It’s always better to have variety and choices. At least that’s what I think.

How awesome is DAMY Health? There are seriously not enough words in the dictionary to explain my love! It has seriously change my life not only physically but mentally as well. I have tried all the programs so if you do have any questions, please feel free to leave me a comment or send me an email at NutritiouslySweet@gmail.com. If you haven’t already, check out more info about DAMY Health and its’ programs by clicking here. Or for more information on my DAMY Health experience, click here!

Here it is part three of a sample DAMY Health menu for a day, vegetarian style and with a planned treat! If you missed my first sample menu, click here! Part two? Click here. Enjoy!

BreakfastVeggie Omelet

  • Mix one whole egg and two egg whites with broccoli, onions and peppers and serve with whole grain toast.
  • Pair with a banana (or other fruit) on the side.

SnackDAMY Health’s Basic Berry Smoothie

LunchKale Chickpea Tofu Burger

  • Serve on a whole grain bun, wrap or pita.
  • With a (plain) Greek yogurt on the side (sweeten w/ Stevia and/or cinnamon)
  • You may also have a side salad with “free foods”* drizzled with some olive oil.
  • Protein Source: Chickpeas, Tofu & Greek Yogurt

SnackDark Chocolate Squares & Almonds

DinnerQuinoa w/ Black Beans & Spinach

  • Cook quinoa and black beans separately in olive oil, oregano, onion, garlic, pepper and parsley.
  • Or choose whatever spices you like!
  • Drizzle a little olive oil on spinach.
  • You can also choose your choice veggies or leafy greens.
  • Protein Source: Quinoa & Black Beans

Snack (If Still Hungry)

  • Small handful of nuts or sometimes I have yogurt

*see any DAMY Health plan for details!

For more up to date information, check out the Facebook page here!

Need daily meal ideas, my workouts, and random tidbits? Follow on Twitter here!


 
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Posted by on March 11, 2012 in Tidbits On Healthy Living

 

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“A Day In The Life Of” A Sample DAMY Health Menu: Part Two

18 Feb

Can you believe that summer is like four months away? Bikini season is coming soon, what’s a girl to do? Start living happy, healthy and Nutritiously Sweet, of course! Here is part two of a sample DAMY Health menu for a day, since many of you check out the DAMY Health page. If you missed my first sample menu, click here!

As you all know may or may not know, I am on maintainance. This means since I am not trying to loss weight, I can afford to do things a little differently here and there, which I go into more detail in the first sample menu. However, when you are on a specific program, you must follow the meal plan that is given to you.

DAMY Health is truly an amazing program. I have tried all the programs so if you do have any questions, please feel free to leave me a comment or send me an email at NutritiouslySweet@gmail.com. If you haven’t already check out more info about DAMY Health and its’ programs by clicking here. Or for more information on my DAMY Health experience, click here!

This sample menu is again going to be as if I was doing the “Slim Down for the Holidays” Program that I did a couple of years ago. There are so many yummy foods you can put together to make a delicious and filling meal! Many of these same principles apply to the other programs as well. By the way, pictures can be deceiving, because trust me these meals were pretty huge in comparison to what they look. Enjoy!

Breakfast

DAMY’s Protein Pancake

  • Topped with cinnamon and 1/2 of a banana, sliced
  • Drizzled with a little pure maple syrup (or agave, if you’d like)

Snack

Almonds w/ A Small Handful of Cranberries

Lunch

Spinach Chickpea Turkey Burger

Snack

Tangerine (Any Piece of Fruit)

Dinner

Chicken “Spring Mix” Salad

  • Chicken marinated in olive oil, thyme, parsley, pepper, onion and garlic
  • Or choose whatever spices you like!
  • Choose your greens drizzled with some olive oil and topped with sliced almonds
  • Or top with some avocado, goat cheese, or another healthy fat!

Snack (If Still Hungry)

*see any DAMY Health plan for details!

For more up to date information, check out the facebook page here!

Need daily meal ideas, workouts, and random tidbits? Follow on Twitter here!

 
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Posted by on February 18, 2012 in Tidbits On Healthy Living

 

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My Weight Loss Journey (And Today)

29 Jan

Many of you have been asking about my weight loss and my experience with DAMY Health. I just realized I don’t have a real full post about my weight loss story. However I do have it divided between the Weight Loss, DAMY Health and FAQ pages.

If you don’t know already, I have lost about 96 lbs! My highest ever recorded weight was 240 lbs and I’m currently 144 lbs (give or take). It took me about a year and a half to lose the weight. It wasn’t something that happened overnight. How could it? I had been overweight ever since I was five years old. I couldn’t change 15 years of bad habits in one shot you know? You ask, I answer. Here is a full post of my weight loss journey as well as my success with DAMY Health. Enjoy!

Before DAMY, I was doing calorie counting using Calorie Count. When I started my weight loss journey, I didn’t have anyone guiding me. For starters, the main thing I focused on was portion control. I realized I was over doing it with cereals, pasta, rice etc. I actually just found an awesome portion cheat sheet at Vegetarian Times, which you can check out here!

I did all the research on my own and I found calorie counting be very beneficial because I needed to start somewhere. Every 10-15 lbs that came off, it was recommended that you re-evaluated your daily calorie needs for optimal weight loss. Not only because you are getting smaller but your workout routine may be more intense as you progress through your weight loss. This helped a lot too because I didn’t want to go from eating 2500 calories to 1200 overnight. It was slow… I started at 1800, than 1700, 1600 and so forth.

The next thing I did was incorporate exercise. I was working out about an hour at 4 days a week for my cardio. I did the elliptical and incline on the treadmill. I was also doing about 2 days of weight training for 20 mins each time. I still ate bread and sweets but all in moderation. Portion control was key for me. I would buy 100 calorie pack of sweets that I liked to keep portions in check. Once your body changes and you get some activity in, you will notice your body will crave healthier foods. I went from eating 100 calorie pack cookies, to granola bars, to eating fruit and cheese for a snack. Your body will want to feel good because you’re doing good!

Once I lost 90 lbs, I was stuck with the last 5 lbs. They didn’t want to budge and that’s when I found DAMY Health. I found the Fat Blaster program which is a 3 week cleanse or jumpstart perfect for those who needed to break a plateau. After the detox was over, I had lost several inches and those 5 lbs! That was a huge accomplishment since I hadn’t seen any weight loss for 4 months. Once you complete the Fat Blaster, you have the option of going on the DAMY Method or Bikini Body Program to continue your success.

I was on DAMY Method for sometime just trying to maintain my weight loss but then when I moved to Massachusetts from Florida, I had gained 11 lbs. Even after Fat Blaster, I knew I wanted to do Bikini Body, so I guess this made it the perfect moment. I couldn’t let myself ever gain that much. I wanted to learn how to maintain my weight loss for good.

The thing I like about DAMY Health is that there isn’t a focus on counting the calories but more of portion control. I found that this helped me focus more on my hunger than getting in a specific amount of calories. Some days vary depending on what foods your eating and your hunger that day of course. When I started the Bikini Body, I knew I had to stop calorie counting. It was just taking over my life. I think that obsessiveness with the calorie counting caused me to gain those 11 lbs.

During the second week of Bikini Body, my life took a slight twist. I found out that I was allergic to wheat, peanuts, corn, sesame seeds and walnuts, which explained a lot of symptoms I have had for the past three years. I did not even know where to begin in terms of what I could eat anymore. Amy was there for me and helped me figure out what new foods I could incorporate into my diet instead of focusing on what I couldn’t eat. If it wasn’t for her support, I would have not found the strength to deal with this new life change.

I finished with the Bikini Body Program on of November 17th, 2011. I finally lost those pesky 11 lbs. My goal was to have a flatter stomach, get back to 144 lbs and feel great! I wanted to eat to live and not live to eat or obsess over food and calories. I succeeded! I started listening to my body and hunger instead of focusing on calories. It’s the most free I have ever felt in my life. I feel like I can do anything I set my mind to. I have the confidence now to handle what ever life throws my way. And not to mention I lost 12.5 inches and got down to 143.8lbs. Click here to see my full Bikini Body results!

I hope this helps everyone understand my weight loss journey better. The journey is never over, as I am now focusing on maintaining my weight loss. On September 1st, 2012, it will be three years that I will have maintained my weight loss! Remember that anything is possible. It’s all about small changes and determination that will keep you going strong…

Check Out These Other Posts Related To Weight Loss, Maintainance and DAMY Health!

Weight Loss/ DAMY Health

Healthy Living Tips

Maintainance

Or Check Out The Healthy Living Tidbits Page!

 
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Posted by on January 29, 2012 in All About Sabrina, Tidbits On Healthy Living

 

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Thyme & Parsley Chicken Stir-Fry

26 Jan

I am oh so flattered that everyone enjoyed the sample DAMY Health menu I did, thank you! I will definitely do more of those just so everyone can have an idea of what a few typical days on a DAMY Health plan is like. Let me tell one very important thing about DAMY Health… you seriously will NEVER regret a day!

Granted there were those days where I kept thinking… ugh, another workout? But you know what I always asked myself? How am I going to feel if I skip this workout? My answer? Crappy! I set a goal for myself and I knew what I wanted to achieve. I was determined and I wasn’t going to let being pessimistic stand in my way.

Ever since I finished the Bikini Body Program back in November 2011, I have been able to maintain my 11ish lbs weight loss. The best part is, I barely fluctuate! Maybe 1lb less or 1lb more. Amazing, right? I’ve done so well with following and sticking to my “renewed”  healthy lifestyle change. I still follow the plan to this day, but like I mentioned before, I make a few modifications here and there since I am on maintainance.

So… can you guess what time is it? Time for thyme! I love thyme, but I don’t use it as often as I probably should. It’s such a strong herb that you really don’t need to use too much. Today’s lunch was a yummy thyme and parsley stir-fry I made last night. Make sure to use rice that is day old for the stir-fry. For some reason, it grabs the flavor much better.

This is another meal you could eat for lunch on a DAMY Health plan. It’s clean, delicious and super simple! I love making stir fry’s like my quinoa one because it allows me to put a bunch of leftover things together I have hanging out in the fidge or freezer. Granted, as long as the ones in the fridge are not spoiled of course. Enjoy!

Ingredients:

3 Oz. Chicken Breasts, Chopped

1/2 Cup of Cooked (DAY OLD) Brown Rice Uncooked Quinoa

1/2 Cup Steamed* Sugar Snap Peas

1 Cup of Steamed* Broccoli

1 Tbsp Chopped Onion (I used the one in the spice section)

1 Tbsp Olive Oil, divided

1 tsp Garlic Powder (or use fresh)

1 tsp Onion Powder

1 tsp Parsley

1/2 tsp Thyme

Dash of salt and pepper

Cook brown rice at least one day before according to package directions. Place in fridge or freezer until ready to use. Once ready to use, microwave for about 2 minutues. Place to the side.

Heat a skillet on a low-medium flame and add 1/2 Tbsp of olive oil. Sprinkle chicken with thyme, salt, pepper and 1/2 tsp each of garlic powder, onion powder and parsley. Cook in skillet until 85% cooked.

Add remaining olive oil to skillet and then combine brown rice, broccoli and sugar snap peas into skillet. Sprinkle with remaining garlic powder, onion powder and parsley.

Remove from heat and plate. Garnish with a little parsley and thyme if desired. Makes 1 serving.

 Calories (Average): 340  Fat: 7.5g  Fiber: 5g  Protein: 20g

*If you prefer crunchier veggies, feel free to use fresh instead of steamed.

 
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Posted by on January 26, 2012 in Meal Ideas Made Simple

 

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