A Fit Nurse: March 2013

Posted by Alyssa Schomaker / Thursday, March 28, 2013 / No comments / mom weight loss , moms and weightloss , tips for moms to lose weight

Weightloss tips for Moms

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<span class="userContent">Where are all the mama's at??? Just because  you had children DOES not mean that you can not be fit and in the BEST  shape of your LIFE! In FACT, I have NEVER been in BETTER shape! I have  the MOST energy I have EVER had and am STRONGER now in<span class="text_exposed_show">  my 30's then I ever was before in my LIFE! Don't let the stigma of  HAVING children make you think that you are doomed and will have a  muffin top for LIFE! TOGETHER WE can PROVE everyone WRONG!</span></span></div>
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Tip #1+++</div>
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Fruits and Vegetables are you friend!! Stock up on high-fiber fruits and vegetables for antioxidants.  Fruits and vegetables provide a whole host of vitamins and 
minerals your body needs to stay strong and boost your immune system. 
For a post-pregnancy kick-start, add apples, berries, citrus fruits, 
dark leafy greens (kale, spinach), cruciferous veggies (cabbage, 
cauliflower, broccoli), asparagus and peppers to your grocery cart. Add healthy wild salmon 
for omega-3 fatty acids, heart-healthy oils and protein, low-fat or 
non-fat dairy for calcium, and whole grains for good digestive tract 
health, fullness and satiety.</div>
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Tip #2+++</div>
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 Low Glycemic Index.  Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream
 tend to have a High Glycemic Index. Foods with carbohydrates that break down more 
slowly, releasing glucose more gradually into the bloodstream, tend to 
have a low GI.  A lower Glycemic index suggests slower rates of digestion and 
absorption of the foods' carbohydrates! Recent research published in the <em>Journal of American Medical Association</em>
 found that if you are trying to lose weight, a low glycemic diet of 40 
percent carbs, 20 percent protein and 40 percent fat, came out on top in
 terms of helping you maintain that loss for the long term.  Here is a list foods from the American Diabetes Association that explains foods and their GI index.</div>
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<strong>Low GI Foods (55 or less)</strong></div>
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<li>100% stone-ground whole wheat or pumpernickel bread </li>
<li>Oatmeal (rolled or steel-cut), oat bran, muesli </li>
<li>Pasta, converted rice, barley, bulgar </li>
<li>Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils </li>
<li>Most fruits, non-starchy vegetables and carrots </li>
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<strong>Medium GI (56-69)</strong></div>
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<li>Whole wheat, rye and pita bread </li>
<li>Quick oats </li>
<li>Brown, wild or basmati rice, couscous </li>
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<strong>High GI (70 or more)</strong></div>
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<li>White bread or bagel </li>
<li>Corn flakes, puffed rice, bran flakes, instant oatmeal </li>
<li>Shortgrain white rice, rice pasta, macaroni and cheese from mix </li>
<li>Russet potato, pumpkin </li>
<li>Pretzels, rice cakes, popcorn, saltine crackers </li>
<li>melons and pineapple </li>
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Tip #3+++</div>
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Size Matters ;)) Use small plates and bowls to give yourself the visual signal that you have more food! A large plate with a small serving will leave you craving more! We normally rely on our physical cues that we are done eating when we see the bottom of the plate or bowl. A smaller 
plate full of food just feels more satisfying than a large plate with 
that same amount of food on it.</div>
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And don't forget smaller 
cups and spoons too!! For example, try savoring a bowl of yogurt with a 
baby spoon. Not only does the pleasure last longer, but your body has 
time to register the food you've eaten.</div>
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Tip #4+++</div>
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Play with your kids.  Weigh loss as a mom can begin as simply as finding
 time in each day to get up and play with your kids.  Chase them through
 the park, ride bikes together, or even take a walking outing.  Not only
 will you be increasing your activity level you’ll be engaged with your 
children and teaching them to be more active as well.  While it might be
 harder to get out and play with your kids during winter months, there 
are still ways you can be more active with them.  Even video game 
consoles now offer active level of play. My boys love the Dance kids for the Wii!! It is a great family activity when the weather does not want to cooperate! Simply turn on music and 
create a dance party.  Make it a priority to find time to actively play 
with your children every day.</div>
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Tip #5+++</div>
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Schedule some time for yourself daily! While taking time out for yourself may at first seem impossible or you 
may even feel selfish; it’s time that moms realize that an investment in
 your own health is an investment in the family’s health as well.  
Because you as a mom matter to everyone in the family, it’s important to
 take care of you! I schedule an hour every day to workout! Either in the morning while the little ones are still sleeping or in the evening after dinner. It is my time to sweat and release the tension of the day! There is nothing more rewarding then pushing through a tough, sweat dripping workout! It gets my endorphins flowing and I feel amazing! Plus not to mention that it increases my body confidence and makes me feel so proud of my accomplishments!!</div>
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Do you want to achieve your goals, get started on the right path to your health and fitness?  Join my next challenge group starting April 22nd. 
 You will be coached by me through the fitness program that together we 
feel meets your needs the best.  I will teach you everything I know 
about clean eating, proper nutrition, exercise and lifestyle change!<br />
No crash diet, just good clean eating!!!!</div>
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<a href="mailto:schomakeralyssa@gmail.com">Ask me HOW?</a></div>
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mom weight loss, moms and weightloss, tips for moms to lose weight

Weightloss tips for Moms

Where are all the mama's at??? Just because you had children DOES not mean that you can not be fit and in the BEST shape of your LIFE...

P90x Women Transformations

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Amazing P90X Women's Results </h3>
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Obstacles come into our path to force us to GROW... to make us  APPRECIATE what we DO have... They give us perspective and empathy to  relate to others and most importantly, they strengthen our FAITH that  something BETTER lies ahead. Emily is just ONE story of many from the  Bombshell Dynasty who looked at her life and decided that she deserved  BETTER than she had been settling for! She has OFFICIALLY unveiled her  INNER BOMBSHELL to the rest of the WORLD and there is NO STOPPING her  now!!! There is NOTHING more INSPIRING than seeing someone realize the  beauty that was inside them ALL ALONG!!! We are so proud of you Emily!</div>
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So I am sure you are all asking what it is that she ate and did to  achieve these results besides P90X, here is what she had to say!</div>
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<tr><td class="tr-caption" style="text-align: center;">Emily is super inspiring!  This is only 120 days!<br />
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I had a chocolate shakeology with 2 cups of cold coffee (with espresso)  for breakfast each morning, a muscle milk light for mid-morning snack,  something for lunch like grilled chicken breast and steamed veggies  (broccoli or green beans etc), a P90X protein bar for mid afternoon  snack, and a dinner similar to lunch with a slightly larger portion and  usually one good carb like a sweet potato or a small portion of  Dreamfields reduced carb whole wheat pasta and homemade tomato sauce. I  also would make a giant pot of homemade minestrone or pasta fagioli soup  and freeze containers of it to have for a quick lunch or dinner if I  didn't have time to cook something he<span class="text_exposed_hide">...</span><span class="text_exposed_show">althy.  If the family ordered pizza or chinese or had pasta for dinner, I would  either have some of that soup or a shake with a banana in it or one of  the other recipes with a little more calories than my breakfast shake. I  would adjust my calorie intake based on how I was feeling, with the  different phases of the P90X program sometimes I needed more or less. If  I was feeling tired or wasted I would increase how much I was eating or  add another good carb at lunch time etc. I also had my rule of 6 - I  didn't eat anything over 6 grams of sugar or 6 grams of fat, except  olive oil or canola oil in my cooking.</span></div>
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<span class="text_exposed_show"> </span>I  just had to share this amazing story because we are getting ready to  kick off the STRONG and SEXY APRIL Beachbody Challenge and I am super  excited about helping others change their lives!  I have this  overwhelming feeling in the pit of my stomach saying that this year is  going to be amazing!  I am going to help sooo many people get fit and  healthy!  I can't wait to see how your life can change with me as your  coach! <b> Here's to the old ways of 2012 and new beginnings in 2013!</b></div>
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Join me in your journey to starting over!! <a href="http://www.beachbodycoach.com/alyssaschomaker">www.beachbodycoach.com/alyssaschomaker</a></div>
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<a href="mailto:schomakeralyssa@gmail.com">EMAIL ME</a> for more information on creating a health and fitness plan to meet your personal needs!</div>
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Amazing p90x women results, p90x, p90x women transformations

P90x Women Transformations

Amazing P90X Women's Results Obstacles come into our path to force us to GROW... to make us APPRECIATE what we DO have... They g...

The BOMBSHELL DYNASTY COACHING OPPURTUNITY

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<span style="font-size: 32px;">Lindsay Matway's 5 Things You Need ToKnow Before Becomming A Coach!</span></div>
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So.... You're looking into this whole "Coaching" thing?<br />
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Here are 5 things you need to know before you make the BEST decision of YOUR life!</div>
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<span style="color: #2d8db6;">#1: Coaching is NOT a "Get Rich Quick Scheme"</span></div>
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<span style="text-align: left;">If your number one priority is making bukoo bucks... You might as well save your $39.95 (sign up cost) and keep looking for the right opportunity for you... Because coaching will be a big fat waste of your time... NOT because you cannot end up making BIG MONEY... because you DEFINITELY CAN... but because in THIS business, the only people who make money are the ones who actually care to make a difference and help people change the course of their lives! Your income will ALWAYS be a direct reflection of the number of lives you help change!</span> </div>
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<span style="color: #2d8db6;">#2: You have to "BE THE CHANGE YOU WANT TO SEE IN.... YOUR BUSINESS!"</span></div>
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<span style="text-align: left;">You’ve probably wondered, what the heck do you actually DO as a coach, just SELL stuff? Absolutely not! It’s SO much more than that! As coaches we are BEACONS of light. (okay, slightly dramatic... but it’s TRUE!!!) We use our life, and the way we live it, to inspire and encourage others. What happens when you see a friend that you haven’t seen in a few months... and they have lost 20lbs, are beaming with energy and a whole new outlook on life? Well, I know what I DO... I ask them, “What the heck have you been doing girl!? You look INCREDIBLE!!! I want your secret!” -- That’s the best way I can explain the basis of coaching. YOU are that person who, in this story, committed to changing their lives for the better... and thus EVERYONE around you wants to know YOUR SECRET. Mine, well, it’s BEACHBODY! P90X first changed my life after having my daughter London... then came Shakeology that literally was a health GAME CHANGER for me and has helped me to avoid being sick for coming on 3 years!!! and NOW, COACHING... which has taken me from a BANKRUPT BARTENDER with zero business experience... to a Top ranking Business owner making well over six figures a year... in just TWO YEARS mind you! WHY? Because I focused on changing ME first... Then shared my “secrets” with others who followed suit! </span> </div>
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<span style="color: #2d8db6;">#3: Coaches are Independent Business Owners.</span></div>
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<span style="text-align: left;">When you become a coach you don’t the work for BEACHBODY... You work for YOURSELF! No one gives you deadlines, tells you how much you have to work, when you have to work, WHERE you have to work, nor do they decide your salary... YOU DO! And yea, I KNOW... SOUNDS INCREDIBLE, right? *and it IS*... IF you are willing to learn to manage your time effectively, stay consistent, be self-motivated and most of all, self-disciplined. MOST of us have never worked for ourselves... We have had all of our tasks and responsibilities laid out for us, a BOSS to hold us accountable and scare us from losing our job if we didn’t stay on point, a pre-determined salary or hourly rate GUARANTEED to us (even if it wasn’t great... we at least knew exactly what we would make.) and business hours (good ole 9-5!). The BEST comparison I can give you to describe the difference between working for someone else and working for yourself is the difference between HIGH SCHOOL and COLLEGE. Everyone HAS to go to High School... there is set rules, schedules, learning materials, teachers, subjects, tests, etc... But college... College is for the ELITE, the ones who want MORE out of life! The ones who are willing to take responsibility and make something of themselves. No one calls your mom when you skip class... tells you what to wear, which major to pick, nor which class times you will choose. If you drop out... Well, that’s on YOU. Owning your own business is the SAME WAY... So are you ready to Graduate to the BIG LEAGUES?</span> </div>
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<span style="color: #2d8db6;">#4: Perceived PERFECTION = NO CONNECTION!</span></div>
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<span style="text-align: left;">Your success as a coach is directly linked to how CONNECTED others feel to you. So many times when I talk to people who are trying to decide whether or not they are going to become a coach... They mention “not being at their goal body yet”  as one of their reasons they doubt they would succeed. TRUTH IS... People don’t connect to PERFECTION... They connect to your STORY. The struggles you overcome on your JOURNEY... and the honesty and openness you are willing to share with them. THOSE are the things that inspire them to change! You want them to think, “Well, if SHE can.... So can I!”... NOT “Well, she is perfect... so, of course she succeeded!” Until I opened up and shared my story of losing myself after pregnancy... and having to file bankruptcy after acquiring $400,000 in medical debt.... Only THEN did they start to see I was human, just like THEM... with struggles, hold backs and experiences that I could have let hold me down. Question is: Are you willing to let down your guard and share? </span> </div>
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<span style="color: #2d8db6;">#5: BIG DREAMERS make BIG DOERS!</span></div>
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<span style="text-align: left;">ALL successful coaches have ONE THING in common... They started with BIG DREAMS that fueled their fire to succeed! You have to have a CLEAR vision for YOUR LIFE and know what you are working for! Just like college... You go through the learning process (not making money) all the while KNOWING it will be WORTH IT in the end when you graduate and land the career of your dreams. Only difference here is that college could put you THOUSANDS of dollars in DEBT with no guarantee of a job... when in Beachbody you can actually MAKE MONEY while learning the ins and outs of your trade. IMAGINE if you spent FOUR FOCUSED YEARS, the way people do in college, on BEACHBODY!!! You would likely be earning more than most DOCTORS by the time you “graduated” with no debt to speak of! My point is... You have to know where you want to go... and more importantly WHY! The more defined your WHY... the HIGHER you FLY!</span><br />
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Beach body coaching, Bombshell dynasty, Coaching oppurtunity

The BOMBSHELL DYNASTY COACHING OPPURTUNITY

Lindsay Matway's 5 Things You Need ToKnow Before Becomming A Coach! So.... You're looking into this whole ...

Posted by Alyssa Schomaker / Tuesday, March 26, 2013 / No comments / clean eating , clean eating recipes , Jamie Eason Turkey Muffins

Jamie Eason Turkey Muffins

Jamie Eason Turkey Meatloaf Muffins<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAnwEgpj7TWn8ENyG_X9lvbbKssjV-wcK3eRa2w8Iw4SqA7Lr42zuoFDtdQmrjl2pI7VVJOJ-z4Nnn0yEJ6_BLjCa7XAl8z4XG_xwKz4icUvaP3I1mPd6LghCnbLcBOsRB869bI7pP_Wgf/s1600/IMG_20120926_153130.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAnwEgpj7TWn8ENyG_X9lvbbKssjV-wcK3eRa2w8Iw4SqA7Lr42zuoFDtdQmrjl2pI7VVJOJ-z4Nnn0yEJ6_BLjCa7XAl8z4XG_xwKz4icUvaP3I1mPd6LghCnbLcBOsRB869bI7pP_Wgf/s640/IMG_20120926_153130.jpg" width="640" /></a></div><br />
Ingredients<br />
■2 lbs ground turkey (or chicken)<br />
■3 egg whites<br />
■1 cup quick cooking oats<br />
■1/2 tsp ground cumin<br />
■1/2 tsp dried thyme<br />
■2 tsp dry yellow mustard<br />
■2 tsp black pepper<br />
■2 tsp chipotle pepper spice<br />
■1 tsp salt<br />
■2 tbsp garlic powder (2 cloves minced)<br />
■1 small onion (finely chopped)<br />
■2 celery stalks (finely chopped<br />
<br />
Directions<br />
1.Preheat oven to 375 degrees.<br />
2.Spray muffin pan with canola or olive oil.<br />
3.Mix all your ingredients together in one large bowl.<br />
4.Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.<br />
5.Bake for 40 minutes.<br />
<br />
Makes 12 muffins. Serving size is 1 muffin. Calories 182, Fat 8g, Carbs 4.6g, Protein 22.2g

clean eating, clean eating recipes, Jamie Eason Turkey Muffins

Jamie Eason Turkey Muffins

Jamie Eason Turkey Meatloaf Muffins Ingredients ■2 lbs ground turkey (or chicken) ■3 egg whites ■1 cup quick cooking oats ■1/2 tsp g...

Posted by Alyssa Schomaker / Monday, March 25, 2013 / No comments / clean eating , clean eating recipes , meal plans

1500-1800 calorie meal plan

Are you new to clean eating and meal planning? Do you know how many calories you should be consuming in a day? I have created a meal plan for the week that is based off of 1500-1800 calories to get you moving in the right direction. Weight loss is not impossible but, many of us have no idea where to start or what 1500 calories looks like!!<br />
<br />
Start here by clicking on the <a href="http://www.calculator.net/calorie-calculator.html">Calorie Calculator</a> to figure out how many calories you should consume in a day to promote healthy weight loss.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE9qxSJC3Rl79dyg9j9JcbXQa2Azi35o0bCnPx5dkxREY1kclJ3lhZS2KkSkO-zjaEFqUFEj-N7qE3UbeRdmyZ2fJZWvTqocHExP94BBtLp55z-oL9txPkUnVq0umyxfZ73MPYsYx8PYye/s1600/salmon-spinach-sweet-potato-24042012.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE9qxSJC3Rl79dyg9j9JcbXQa2Azi35o0bCnPx5dkxREY1kclJ3lhZS2KkSkO-zjaEFqUFEj-N7qE3UbeRdmyZ2fJZWvTqocHExP94BBtLp55z-oL9txPkUnVq0umyxfZ73MPYsYx8PYye/s1600/salmon-spinach-sweet-potato-24042012.jpg" /></a>Monday:   <br />
Breakfast:  4 scrambled egg whites, 1 cup cooked oatmeal, ½ grapefruit.<br />
<br />
Snack:  1 scoop vanilla whey protein powder w/water and 1 apple.<br />
<br />
Lunch:  Blue Cheese Spinach Salad:  1 cup baby spinach+ 1 cup arugala + 2tbsp blue cheese crumbles+ 2 tbsp blueberries + 1 tbsp pecan halves + 6oz grilled chicken (save 3 oz for tomorrow’s lunch) + 1tbsp olive oil and 1 tbsp balsamic vinegar.<br />
<br />
Snack:  1 cup plain non fat greek yogurt, 2 tbsp slivered almonds, 1 packet splenda (optional) and a dash of cinnamon.<br />
<br />
Dinner:  4 oz broiled salmon with 2 cups steamed spinach and 7 oz sweet potato (save 3 oz for tomorrow’s lunch) plus a dash of cinnamon.<br />
<br />
Calories:  1,571 <br />
Protein:  139 g <br />
Carbs:  128 g <br />
Fat:  60 g<br />
<br />
<br />
<br />
<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_2Vb9vyMzxZvs4Oo8xsPEqnKLaPAsJ64QASaYy0nLjz3MEkopLr0WpfXc6NlX4KZzJh-NW9g7Si1MNb6FSAjWWvdDem0fGEkUavqk3eFxWEGKIIYcL4Fj9RcCZC4NdgjeDvlGeIx7Q5R/s1600/Grilled-Chicken-and-Veggie-Kabobs-Atop-Sage-Rice-Food_com-123251-237057_730x410.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_2Vb9vyMzxZvs4Oo8xsPEqnKLaPAsJ64QASaYy0nLjz3MEkopLr0WpfXc6NlX4KZzJh-NW9g7Si1MNb6FSAjWWvdDem0fGEkUavqk3eFxWEGKIIYcL4Fj9RcCZC4NdgjeDvlGeIx7Q5R/s320/Grilled-Chicken-and-Veggie-Kabobs-Atop-Sage-Rice-Food_com-123251-237057_730x410.jpg" width="320" /></a>Tuesday:<br />
<br />
Breakfast:  Egg n cheese muffin:  4 egg whites, 1 slice cheddar cheese, 1 low calorie whole grain english muffin.<br />
<br />
Snack:  1 cup plain nonfat Greek Yogurt with 1 cup grapes.<br />
<br />
Lunch:  3 oz leftover grilled chicken, 3 oz leftover sweet potato, 1 cup steamed broccoli and 1 cup strawberries.<br />
<br />
Snack:  Chocolate Almond protein Shake:  blend 1 scoop Shakeology with ⅓ cup unsweetened almond milk, 1 tsp almond extract, ice and water, top with 2 tbsp slivered almonds and 1 tbsp carob chips.<br />
<br />
Dinner:  3 oz grilled chicken kebabs with ¾ cup brown rice and 1 cup steamed spinach with greek yogurt and cucumber sauce.  (sauce:  combine 3 tbsp plain non fat greek yogurt, ¼ diced cucumber, ½ tbsp lemon juice, 1 tsp minced garlic, dash of dill, sea salt and pepper) <br />
Calories:  1540 <br />
Protein:  148 g <br />
Carbs:  156 g <br />
Fat:  38 g<br />
<br />
Wednesday<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBslcKM32CMHhmZxzsIMWMpkoMu7mMBdYw-qESHturKI-ZdAMZCUjMffSt5Iz5wQNCgzSStH9wFRuTCXzOY6u7-DiCbWenVol8rHHS77cBf3siB8Fux4ttrczQJTKV0RF88ZaV3vz2gVq2/s1600/Peanut-Butter-Smoothie.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBslcKM32CMHhmZxzsIMWMpkoMu7mMBdYw-qESHturKI-ZdAMZCUjMffSt5Iz5wQNCgzSStH9wFRuTCXzOY6u7-DiCbWenVol8rHHS77cBf3siB8Fux4ttrczQJTKV0RF88ZaV3vz2gVq2/s1600/Peanut-Butter-Smoothie.jpg" /></a>Breakfast:  Chcolate PB Banana Shake:  Blend 1 scoop Shakeology with 1 banana and 1 tbsp all natural pb with 1 tbsp carob chips and ½ cup skim milk ice and water.<br />
<br />
Snack:  1 cup low fat cottage cheese and 1 cup sliced pineapple.<br />
<br />
Lunch:  Turkey Burger:  4 oz grilled ground turkey breast patty plus dijon mustard, grilled onions and peppers, thin whole wheat sandwich bun, ½ cup baby carrots ½ cup celery sticks.<br />
<br />
Snack:  PB&J Yogurt: 1 cup plain nonfat greek yogurt with 1 tbsp all natural pb and ½ cup sliced strawberries.<br />
<br />
Dinner:  7 oz broiled flank steak (save 3 oz for tomorrow) plus ½ cup sauteed mushrooms and onions plus 2 tbsp blue cheese crumbles and ¾ c cooked brown rice and 1 cup steamed broccoli.<br />
<br />
Calories 1,650 <br />
Protein:  159 g <br />
Carbs:  169g <br />
Fat:  40g<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQYm4NTa-ACF0DxngLrZrdOausI7RZHsxrY-b4SWEuTKKr9Bjbk5PNMmyok5caNmEKivCAqjBSfLS5MBd-Enjz5boT_ZpcqlZMydxJJsy3-GmELqF127sAB6O4exbZyBtK0Q1jeL81gYiw/s1600/cranberry.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQYm4NTa-ACF0DxngLrZrdOausI7RZHsxrY-b4SWEuTKKr9Bjbk5PNMmyok5caNmEKivCAqjBSfLS5MBd-Enjz5boT_ZpcqlZMydxJJsy3-GmELqF127sAB6O4exbZyBtK0Q1jeL81gYiw/s400/cranberry.jpg" width="300" /></a>Thursday:<br />
<br />
Breakfast:  Cranberry Breakfast mug (From Oxygen Magazine) <br />
3 egg whites, 2 tbsp plain unsweetened almond milk <br />
½ tsp vanilla extract <br />
¼ tsp almond extract <br />
⅓ oat flour <br />
2 tbsp almond meal <br />
¼ tsp baking powder <br />
dash of sea salt <br />
1 tbsp dried cranberries <br />
1 tsp maple syrup <br />
Beat egg whites in small bowl, add almond milk, vanilla, and almond extracts and stir. <br />
Combine oat flour, almond meal, baking powder and salt in a large bowl. <br />
Add wet ingredients to dry ingredients and combine until smooth.  Add in cranberries. <br />
Pour in a large coffee mug.  Microwave for 2 minutes and 20 seconds or until knife inserted in the center comes out clean.  Drizzle with maple syrup and serve.<br />
<br />
Snack:  1 can tuna plus ¼ c diced avocado and sea salt with pepper to taste and 2 brown rice cakes.<br />
<br />
Lunch:  3 oz leftover flank steak plus 4 cups romaine lettuce and ¼ sliced red pepper, ½ cup shredded carrot, 1 tbsp olive oil and 1 tbsp balsamic vinegar.<br />
<br />
Snack:  1 cup plain nonfat greek yogurt and 1 pear.<br />
<br />
Dinner:  6 oz grilled chicken save 3 oz for tomorrow ¾ cup brown rice and 1 cup steamed asparagus.<br />
<br />
Calories:  1705 <br />
Protein:  145 g <br />
Carbs:  160 g <br />
Fat:  54 g<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN4AfnHPG_1d3iRltMnAA_Nwl9uSxYZS9q4OUWKXBDR6QgcP40HseH7DsYNTz8nUj4lcXh2Du_UmCEJfsJzkFE_6IfNWdmTvPsBO9e6pEYHezGmZMFzwQ9wG2QJxJ2YP-rU2Gbs4yTilmG/s1600/Orange+Salad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN4AfnHPG_1d3iRltMnAA_Nwl9uSxYZS9q4OUWKXBDR6QgcP40HseH7DsYNTz8nUj4lcXh2Du_UmCEJfsJzkFE_6IfNWdmTvPsBO9e6pEYHezGmZMFzwQ9wG2QJxJ2YP-rU2Gbs4yTilmG/s400/Orange+Salad.jpg" width="400" /></a>Friday:<br />
<br />
Breakfast:  4 hard boiled egg whites, ¾ c dry oats cooked in water with a dash of cinnamon and seas salt with 1 tbsp raisins.<br />
<br />
Snack:  1 cup plain non fat greek yogurt and 2 tbsp cashews (unsalted & raw).<br />
<br />
Lunch:  3 oz leftover grilled chicken with 2 slices whole grain toast, 2 lettuce leaves, 3 slices yellow onion, 1 slice tomato, 1 slice swiss cheese. <br />
Snack:  1 cup low fat cottage cheese and 1 orange.<br />
<br />
Dinner:  6 oz broiled tilapia save 3 oz for tomorrow, and juice of ½ lemon and ¾ cup cooked quinoa and 2 cups steamed spinach.<br />
<br />
Calories:  1,603 <br />
Protein:  146 g <br />
Carbs:  171 g <br />
Fats:  39 g<br />
<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm6c25xdFZvWeEP1XiziNx9HP8spkUyg81EMeuy83jsxMvlu8iOmfUtH5yF03BSzHV7hmm84TrenMUGK16Sygqq_g0QNVspNX9Ofv_NG7qkd8sNikyj2lEh1NtxEtVhnVixIgsFD9x88la/s1600/omlet.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm6c25xdFZvWeEP1XiziNx9HP8spkUyg81EMeuy83jsxMvlu8iOmfUtH5yF03BSzHV7hmm84TrenMUGK16Sygqq_g0QNVspNX9Ofv_NG7qkd8sNikyj2lEh1NtxEtVhnVixIgsFD9x88la/s320/omlet.jpg" width="320" /></a>Saturday<br />
<br />
Breakfast:  Veggie Omelet: 1 egg, 2 egg whites, ¼ cup sliced mushrooms, ¼ cup diced tomato, ½ cup chopped yellow onion, 1 cup spinach, 1 slice whole grain toast. <br />
<br />
Snack:  2 brown rice cakes 1 cup low fat cottage cheese, 2 tbsp all natural peanut butter.<br />
<br />
Lunch:  3 oz leftover tilapia, juice of ½ lemon, 1 cup steamed broccoli, 1 ½ cups cooked brown rice and save half for dinner and 1 tbsp olive oil.<br />
<br />
Snack:  1 scoop shakeology w/water and 1 apple.<br />
<br />
Dinner:  Chicken Stir Fry:  3 oz chicken, ½ c each sliced bell pepper, chopped onion, bok choy and snap peas, 2 tbsp bragg liquid aminos, ¾ cup leftover brown rice ¾ tbsp rice vinegar.<br />
<br />
Calories:  1,782 <br />
Protein:  150 g <br />
Carbs:  178 g <br />
Fat:  55 g<br />
<br />
Sunday <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC_Q_IHlbJpX__qbfAddulfgmgj536LJSkup5jCeaXsmuNkacozJrVWbNtVl3SDV3krD4LEiSuqS9im48Zh39jRsijpg6HG5Qa3P9x0-ToHsjfIFaCGBQOue-q_fo-2bzFwlIcKKLshg7i/s1600/quinoaparfait.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC_Q_IHlbJpX__qbfAddulfgmgj536LJSkup5jCeaXsmuNkacozJrVWbNtVl3SDV3krD4LEiSuqS9im48Zh39jRsijpg6HG5Qa3P9x0-ToHsjfIFaCGBQOue-q_fo-2bzFwlIcKKLshg7i/s400/quinoaparfait.jpg" width="400" /></a></div>Breakfast:  Quinoa Parfait:  layer ¾ c cooked quinoa, 1 cup plain nonfat greek yogurt, 2 tbsp blueberries, ¼ c sliced strawberries, 2 tbsp raspberries, 2 tbsp chopped walnuts.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Snack:  1 cup plain nonfat greek yogurt and 1 apple.<br />
<br />
 Lunch:  Scrambled egg white pizza <br />
3 egg whites <br />
1 small whole wheat tortilla <br />
1 tsp garlic finely chopped <br />
2 slices tomato <br />
2 tbsp fresh basil, chopped <br />
dash of sea salt and pepper <br />
½ cup shredded skim mozzarella cheese <br />
1 tbsp grated parmesan cheese<br />
<br />
Preheat oven to 450 degrees, meanwhile scramble egg whites in a small frying pan.  season with salt and pepper.  Place whole grain tortilla on a baking tray, spread with garlic evenly on top. Spoon scrambled egg whites over garlic and distribute evenly.  Top with basil, tomatoes and cheese.  Bake 6 to 8 minutes until cheese is melted.  Broil for 1 minute, remove and let stand for 1 minute before slicing!<br />
  <br />
Snack:  strawberry banana shake, blend 1 scoop shakeology w/ ½ cup strawberries, ½ banana, and 1 cup water and ice.<br />
<br />
Dinner:  6 oz jumbo shrimp, ½ tsp minced garlic, ¼ c yellow onions, 1 cup sliced zucchini, dash of sea salt and pepper, 1 cup cooked whole wheat pasta and 1 tbsp olive oil.

clean eating, clean eating recipes, meal plans

1500-1800 calorie meal plan

Are you new to clean eating and meal planning? Do you know how many calories you should be consuming in a day? I have created a meal plan fo...

Posted by Alyssa Schomaker / Sunday, March 24, 2013 / No comments / healthy desserts

Healthy Ice Cream

<br />
I am always looking for healthier versions of my FAVORITE cheats! I have discovered ways to still eat healthy nutritious foods but, feeling like I am indulging in a Heavenly Dessert. Anyway, I used to make this "fake" ice cream all the time, but I had forgotten about it until recently.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiYd8ILWpSy9ete52fNh5iD-AcBT0r6y9mVqquZ01OmhqHKwj0QG-LxwgbMQcpOR7MRjT8CxcJmPFr0luSkP1F4UhoFp6vKdAtKWb2cEJyzkkmBQtFeYUvtzkhVe1ZQX5THqcE0L-FD9lD/s1600/pbicecream.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiYd8ILWpSy9ete52fNh5iD-AcBT0r6y9mVqquZ01OmhqHKwj0QG-LxwgbMQcpOR7MRjT8CxcJmPFr0luSkP1F4UhoFp6vKdAtKWb2cEJyzkkmBQtFeYUvtzkhVe1ZQX5THqcE0L-FD9lD/s640/pbicecream.jpg" width="640" /></a></div>
<br />
<br />
<span class="Apple-style-span" style="font-family: inherit;">You know  those bananas sitting on your counter, the ones with all those brown  spots that you think are passed their prime. Well those bananas make the  BEST dairy-free, vegan, gluten-free, fat-free, frozen ice cream treat.</span><br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG-nKNlVFojV0iUJHQ5KXYabZ67sobX1_8nn8ICSwvzKTgHxRu34Tyars5Qp3bAmPipDVvWtF3qFe1mT6b8DbkKOisYOIMrxRTTEwCQfVys5SmCCSugGSrTxGCOtLIUu2mZSLDed11JRzp/s1600/banana.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
</a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0pIN4p1wFaO2JS9JaC4MRbdjmqPaEqXHvKvuoRM-Nq2ZCz6-EQMcNDnAQUfTzoHLQkeRXUob6fwD0FFV6iWCW3A9ipPobN57x0KmQADz3k5bnYMn54OtxcpWeJbx2crix7PHw6F_QArix/s1600/banana3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0pIN4p1wFaO2JS9JaC4MRbdjmqPaEqXHvKvuoRM-Nq2ZCz6-EQMcNDnAQUfTzoHLQkeRXUob6fwD0FFV6iWCW3A9ipPobN57x0KmQADz3k5bnYMn54OtxcpWeJbx2crix7PHw6F_QArix/s400/banana3.JPG" width="400" /></a></div>
<br />
<span class="Apple-style-span" style="font-family: inherit;">  </span><br />
<br />
<br />
Ingredients:<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu-DqsW7KYn4ivawx1nUNOVEAZ8xG4um7Wouecjadc3sGodvO3fiKMli5erkv9Ui-gksAI9M6Dq8bfwH9JHAAelf309uhlqoSO5QB1V0hrouRiSk_Y_f7vr0zp8rXpktYPjcQwOvZgEa6v/s1600/bananacut.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu-DqsW7KYn4ivawx1nUNOVEAZ8xG4um7Wouecjadc3sGodvO3fiKMli5erkv9Ui-gksAI9M6Dq8bfwH9JHAAelf309uhlqoSO5QB1V0hrouRiSk_Y_f7vr0zp8rXpktYPjcQwOvZgEa6v/s320/bananacut.JPG" width="320" /></a>1/2 c almond milk or coconut milk<br />
1 scoop vanilla protein powder (optional, but hello? added protein!)<br />
2 c frozen banana slices (about 2 medium bananas)<br />
<br />
Toppings:<br />
1/2 cup of berries<br />
2 tsp chopped nuts<br />
<br />
Directions:<br />
Pour milk into blender. Add protein powder and blend on high speed for about 15 seconds.<br />
Add frozen bananas and blend until smooth.<br />
<br />
Serves 2<br />
<br />
Note: Immediately after blending, this resembles more of a soft-serve ice cream. However, if you want to make it ahead of time and put it back in the freezer, it will firm up a bit more like regular ice cream.<br />
<br />
I have recently added Natty PB to this mouth shattering creation and let me tell you!!! Completely AWESOME!! <br />
<div style="float: right; margin: 4px;">
<a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

healthy desserts

Healthy Ice Cream

I am always looking for healthier versions of my FAVORITE cheats! I have discovered ways to still eat healthy nutritious foods but, feeling...

Posted by Alyssa Schomaker / Thursday, March 21, 2013 / No comments / breakfast , clean eating recipes

Chocolate Covered Banana Oatmeal

Chocolate Covered Banana Oatmeal<br />
<br />
I love oatmeal- LOVVEEE!! Like I could probably eat it everyday- actually I DO eat it everyday. And as amazing as it is by itself, it's not a completely nutritionally balanced meal. Plus- ok...I can admit that it can get a little boring. BUT! This recipe is absolutely delicious and tastes like dessert! <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52mNM28hpO41l1pN82KjQ5PzrUqbvPWhG2qaJ_7Et2N2xpRWs-RJTYW5oc7a-LfeY672ak_T6XjX567f6kWG6hELqn9okv1rxH1rw7FRyCig3loD1TNvHKHZTHrGQJMjl3KVicU8415V-/s1600/chocolate-oatmeal-3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg52mNM28hpO41l1pN82KjQ5PzrUqbvPWhG2qaJ_7Et2N2xpRWs-RJTYW5oc7a-LfeY672ak_T6XjX567f6kWG6hELqn9okv1rxH1rw7FRyCig3loD1TNvHKHZTHrGQJMjl3KVicU8415V-/s320/chocolate-oatmeal-3.jpg" width="320" /></a></div><br />
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Ingredients:<br />
1/3 c oats<br />
2/3 cup water<br />
1/2 banana, mashed<br />
2 tsp Walnuts<br />
1/4 tsp cinnamon<br />
1/2 scoop Vanilla Protein Powder<br />
1 scoop Chocolate Protein Powder or <a href="http://myshakeology.com/alyssaschomaker">Shakeology</a><br />
1 tsp flaxseed oil<br />
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How to Prepare<br />
Mix oats and water in microwave-safe bowl and microwave for approximately 90 seconds, or until oatmeal is fully cooked.<br />
Add mashed banana, walnuts and cinnamon. Mix with spoon until well blended. <br />
Add cinnamon and protein powder. Mix well with spoon until smooth. <br />
Just before eating, drizzle the flaxseed oil on top (you want to do this right before you eat, as heating the flaxseed oil would destroy the efficacy). <br />
Eat up and ENJOY!<div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

breakfast, clean eating recipes

Chocolate Covered Banana Oatmeal

Chocolate Covered Banana Oatmeal I love oatmeal- LOVVEEE!! Like I could probably eat it everyday- actually I DO eat it everyday. And as am...

Posted by Alyssa Schomaker / Tuesday, March 19, 2013 / No comments / clean eating , meal plans , shakeology

Abs made in the Kitchen meal plan

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<span class="userContent"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_ySKUmiU3T1JJGfiE8mY8Xns4KCTLAsd1_-XTTmmpJEMIgRKHXhltGKB7a1hRDQjcWJA-EKv7wYI8XqeFbZzuSbzEIUEtX50wF9IsPrGBdOOsKjGfu6mXEffYnQa3d_tGxWnMB3EtNb_4/s1600/Six-Pack-Abs-in-Kitchen.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_ySKUmiU3T1JJGfiE8mY8Xns4KCTLAsd1_-XTTmmpJEMIgRKHXhltGKB7a1hRDQjcWJA-EKv7wYI8XqeFbZzuSbzEIUEtX50wF9IsPrGBdOOsKjGfu6mXEffYnQa3d_tGxWnMB3EtNb_4/s320/Six-Pack-Abs-in-Kitchen.jpg" width="226" /></a></div><div class="separator" style="clear: both; text-align: center;"> </div><div class="text_exposed_root text_exposed">Everyone knows you can't out exercise a poor diet! But, the majority of people have no idea how to eat to acheive a lean tone physique! First of all you need to eat and eat frequently! No starving allowed!! This is a sample meal plan that I <span class="text_exposed_show">created! <br />
<br />
Breakfast - <br />
1 Whole Egg + 3 Egg Whites + 1/2 Cup Old-Fashioned Oatmeal<br />
OR Egg White Omelette – 1/2 Cup Egg Whites + 1oz Fat Free Feta Cheese + Bell Peppers + Spinach<br />
<br />
Snack 1- <br />
1/2 Cup Nonfat Cottage Cheese + Serving Mixed Berries<br />
OR 1/2 Cup Nonfat Plain Greek Yogurt (can  be sweeten with Stevia & cinnamon) + Medium Apple<br />
OR 1/2 Serving Nuts or Nut Butter + Medium Pear or Apple<br />
<br />
Lunch - <br />
4 ounces of Fish, Chicken or Extra Lean Ground Turkey + 1 Serving Fibrous Veggies + 1/2 Cup Brown Rice (Quinoa or 4oz Yam/Sweet Potato or 1 Slice Ezekiel Bread)<br />
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Snack 2- <br />
2 servings of Lemon Protein bars or 2 turkey meat loaf  muffins and <a href="http://www.myshakeology.com/alyssaschomaker">Shakeology</a><br />
<br />
Dinner - <br />
4 ounces of Chicken, Fish or Extra Lean Ground Turkey + 1 Serving Fibrous Veggies<br />
<br />
Post-workout  <br />
Protein Shake made with 1 Cup Unsweetened Almond or Coconut Milk or Water (I like to blend mine with ice)</span></div><div class="text_exposed_root text_exposed"><span class="text_exposed_show"></span> </div><div class="text_exposed_root text_exposed"><span class="text_exposed_show">I am starting a 30 day clean eating and shakeology challenge group on April 1st! If you would like more meal plans, clean eating recipes, and be willing to replace one meal a day with <a href="http://www.myshakeology.com/alyssaschomaker">Shakeology!</a> Please message me at <a href="mailto:schomakeralyssa@gmail.com">schomakeralyssa@gmail.com</a></span><span class="text_exposed_show">  or FRIEND request me on facebook! <a href="mailto:fb@alyssaschomakerfitness">fb@alyssaschomakerfitness</a></span><br />
<br />
 </div><div class="text_exposed_root text_exposed"><span class="text_exposed_show"></span> </div></span> <div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

clean eating, meal plans, shakeology

Abs made in the Kitchen meal plan

Everyone knows you can't out exercise a poor diet! But, the majority of people have no idea how to eat to acheive a lean tone physiqu...

Posted by Alyssa Schomaker / Saturday, March 16, 2013 / No comments / Kids Health

Improving your child's health through Real Food

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How to Make a Difference in Your Child’s Health with Real Food</h2>
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I love this article from Articulture Society about improving your children's health by consuming real food! I am a pediatric nurse who is certified in school nursing so this article really hit home with me!<br />
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Do you spend time reinforcing good health habits with your child? There are a variety of messages sent to children from many sources about health. Many of these messages contain false information, so it is important to help your child understand the reasons why.<br />
Food manufacturers, for example, label foods they sell as “healthy”, “natural“, “trans fat free”, “whole grains” or “low-fat“. Do these claims make foods healthy? Although the pressure to buy these products is always there, it’s important to realize that our children’s health begins with us. If we don’t go beyond store bought foods and educate ourselves about what will keep our children healthy during the formative, developmental years, it will have negative effects for the rest of their lives.<br />
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With that said, it’s critical for children to receive healthy, proteins, and cholesterol for brain, heart, and other body organ system health and development. So it’s up to us, the parents, to be willing to go outside of what conventional wisdom recommends for nutrition, as most conventional ideas about what is believed and taught is actually harmful for children’s health.<br />
Making smart choices for your child’s diet really can make an enormous difference in their ability to learn and develop, ward off illness and disease, maintain energy and focus, stay physically active and keep moods balanced out.<br />
Be interested and interactive with your child about healthy choices for health and life. Here are some suggestions:<br />
<ul>
<li><strong>Just like grownups, children need real foods with full fats and proteins for good health.</strong> Foods with fat are replete with essential nutrients our bodies need to maintain various functions. If you aren’t eating these foods already, consider the following: raw milk, grass-fed meats and poultry, eggs from pasture-raised hens, organic fruits and vegetables, raw, sprouted nuts and seeds, whole, sprouted and soaked grains, rice, and legumes. Foods that have been processed (changed or altered somehow) with preservatives, chemicals, pesticides, growth hormones, antibiotics, high-heat, or are low-fat or non-fat are all foods we should avoid consuming. Real, traditional, whole foods from nature provide the correct balance of nutrients and other essential components (like essential fatty acids, antioxidants, co-factors, and enzymes necessary for absorption, correct digestion, and good health).</li>
</ul>
<ul>
<li><strong>If you are on a budget, don’t despair. You can still make some healthy changes without overspending.</strong> Removing processed foods and replacing with real foods are the main idea. Try making nutritious broths from scratch with bones, water, salt, celery, carrots, and onions. You can add a little meat to it for more sustenance and this can make several meals. Include plenty of vegetables, some sprouted bread with plenty of butter, and you will have a nutritious, economic meal.</li>
</ul>
<ul>
<li><strong>Help your child to understand the connection between a healthy immune system and a healthy diet, which keeps you from becoming sick.</strong> When children eat healthy foods and have energy, focus, and feel good, they will be more motivated to make healthy choices as they grow older.</li>
</ul>
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi52bKF5LgTF8TZcxvHG0PTwQvc0PGLQ2iJBksJ8k8BDnSBs-hKAlzxiFPewtaMF61nS-K3kYiy3lHauKzQ_usOHhc8DY7qER9RD8CNVv4H9AKkwl7YWzAOM13gW4PPsHUgVDgjGfHB65ob/s1600/thCARAALG1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi52bKF5LgTF8TZcxvHG0PTwQvc0PGLQ2iJBksJ8k8BDnSBs-hKAlzxiFPewtaMF61nS-K3kYiy3lHauKzQ_usOHhc8DY7qER9RD8CNVv4H9AKkwl7YWzAOM13gW4PPsHUgVDgjGfHB65ob/s1600/thCARAALG1.jpg" /></a>
<li><strong>Provide a good variety of healthy cooked and raw foods.</strong> Also consider fermented, raw foods that are nutrient-rich such as yogurt and kefir. Fermented foods are naturally rich in friendly bacteria and have a profoundly positive effect on both the immune and digestive systems.</li>
</ul>
<ul>
<li><strong>Avoid as much as possible, refined sugars and processed foods. </strong> Beware of  processed foods that are believed to be healthy such as pasteurized dairy, low-fat foods, cereals, crackers, tortillas, pastas, food bars, and store-bought breads (those that are not from soaked, sprouted, or fermented grains). </li>
</ul>
<ul>
<li><strong>Spend time in the kitchen with your child, helping them to learn how to make healthy, delicious foods to serve in your home.</strong> Let your child experiment and become exposed to the process of making healthy foods.</li>
</ul>
<ul>
<li><strong>If traditional, whole foods are new to you, start some research about where to shop in your local area as well as on the Internet.</strong>  Learn about traditional foods for a good foundation for your child’s health. </li>
</ul>
<ul>
<li><strong>Shop for food with your child.</strong> Let your child be involved in going to the health food store, farmer’s market, or local farm where you buy food. The more your child becomes connected to where food comes from, the more active and interested he or she will be in eating healthy.</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFyPPo7P0xhVDKOmX-RxlhRy-CQC9jn2RrJtoj46TSq3E7lZnl0iLMtHx2QMinXdO2o2UzvJsn-bUcF2utnjYN8uMgpQfj57ijPy6qE_Moi38XCYSJEgFFvb9L3oNyl9z7usUNeLKE-2hH/s1600/kidsexerciser.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFyPPo7P0xhVDKOmX-RxlhRy-CQC9jn2RrJtoj46TSq3E7lZnl0iLMtHx2QMinXdO2o2UzvJsn-bUcF2utnjYN8uMgpQfj57ijPy6qE_Moi38XCYSJEgFFvb9L3oNyl9z7usUNeLKE-2hH/s1600/kidsexerciser.jpg" /></a></div>
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<li><strong>Vegetables are important, but they should be properly prepared and served with healthy fats.</strong>  Serving vegetables with butter, olive oil, or animal fats like lard and tallow is very important to ensure absorption of the nutrients in these foods. Animal fats contain fat-soluble vitamins which help with digestion of vegetables and fruits. Another great way to serve vegetables is by culturing and fermenting them.  Here’s a great article about <a href="http://bodyecology.com/articles/cveggies.php">how to make your own cultured vegetables at home</a> from Donna Gates (Body Ecology).  Cultured vegetables not only provide more nutrients than raw or cooked vegetables, but also contain beneficial bacteria known as probiotics which support your child’s immune and digestive system.</li>
</ul>
<ul>
<li><strong>Breakfast is the most important meal of the day since the body has been in a fasting state for many hours.</strong> It can be an especially challenging time to get in enough nutrients. Fats and proteins are important, but also consider vegetables as a possible component of breakfast. Be willing to think differently about breakfasts and consider preparing items like eggs from pasture-raised hens with no-nitrate bacon or sausage from naturally raised beef or pork. You can incorporate all types of vegetables as well as leftover meats into omelettes such as broccoli, spinach, bell peppers, squash, and zucchini. </li>
</ul>
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtUakH4Vat2LJa5Kc7ph9P7JvmvE1BkOVMbLTiTv4m2bNWe-qbC1omYZVL0gWGRAyxtqG1bbLvRwJqxRtT81xjVVPgQr6Yek6jHSE5QRRhzEBYy5ZUhl0qz6PgKzK0yoUNozZ0hmWiqvaQ/s1600/Obesity-3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtUakH4Vat2LJa5Kc7ph9P7JvmvE1BkOVMbLTiTv4m2bNWe-qbC1omYZVL0gWGRAyxtqG1bbLvRwJqxRtT81xjVVPgQr6Yek6jHSE5QRRhzEBYy5ZUhl0qz6PgKzK0yoUNozZ0hmWiqvaQ/s320/Obesity-3.jpg" width="305" /></a>
<li><strong>Plant a garden with your child, whether it be a community garden, a school garden, or a garden in your own backyard.</strong><br />Teach your child about the importance of sustainable and organic foods and why organics are superior to the conventionally-grown variety.</li>
</ul>
<ul>
<li><strong>Model good eating habits with your children by eating the same kinds of foods with them when you are together.</strong> Even though your child will show some rebellion about some things, he or she really will be affected by your habits, and try to emulate the things you do.</li>
</ul>
<ul>
<li><strong>Become an activist in your community and encourage your child to follow along.</strong> Children learn by example and if your actions show that you care about healthy food, your children will grow to care about it as well.</li>
</ul>
<ul>
<li><strong>Communicate to your child that although eating healthy is important, it’s what a person does 90 percent of the time that counts.</strong> Occasionally there will be situations where eating healthy is simply not possible – due to outings or visits with other important people in your life who may not follow your philosophy. Be reasonable about these instances, as your child will only have access to food provided to him or her by the responsible adult, or possibly older children.</li>
</ul>
<ul>
<li><strong>In instances where your child will be away from home, such as school lunch or on other outings, consider sending healthy foods in a sack to encourage good eating habits while he or she is not in your care. </strong></li>
</ul>
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl4hsl2l0rCGs8eXb3lHfUMyu4lfChThJRY0YfhkGl8zU3OWhGlRGVammS11MYscUmYfuHPF8zHogf54GA7kSXvQldGwjiefz_so78u9wUMMvciOeIOWGxVL5RukilHAW7Ec738cZ9vmpo/s1600/145100419215741211_nL0Pq6bt_c.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl4hsl2l0rCGs8eXb3lHfUMyu4lfChThJRY0YfhkGl8zU3OWhGlRGVammS11MYscUmYfuHPF8zHogf54GA7kSXvQldGwjiefz_so78u9wUMMvciOeIOWGxVL5RukilHAW7Ec738cZ9vmpo/s320/145100419215741211_nL0Pq6bt_c.jpg" width="235" /></a>
<li><strong>When you are planning to make changes in your child’s diet from processed to traditional foods, it may be most effective to integrate changes gradually.</strong> You can replace some items right away that are unhealthy with healthy choices you know your child will like. The more you expose your child to the healthier choices, the more he or she will come to expect eating those foods and enjoy them.</li>
</ul>
<ul>
<li><strong>Don’t become discouraged if your child resists change.</strong> Be willing to rotate by offering different choices and provide encouragement and perhaps a reward like a fun outing or a break from school work or chores now and then as incentives to try new foods. If your child isn’t eating something you believe he or she should be, take a break from the food and return to it in a few weeks or a month. Above all, keep trying!</li>
</ul>
</div>

Kids Health

Improving your child's health through Real Food

How to Make a Difference in Your Child’s Health with Real Food I love this article from Articulture Society about improving your chil...

Posted by Alyssa Schomaker / Thursday, March 14, 2013 / No comments / clean eating recipes , shakeology

Tropical Banana Berry Frozen Yogurt Pie

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With a quinoa crust and a touch of Shakeology, it's hard to imagine a healthier pie.<br />
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<span style="font-size: x-small;">Recipe from Team Beachbody</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKjwCcCBxtxZskxAAb29K2FrcHcM3wExLzF93sp9E-omavdw47RXsEK2P5FkbSLCzhAntkfUee57IZGnzoblOfnYDDP3CrpQAsMhAVAz7L8hyphenhyphen743AOAV_7btoYkY6uqBMInd1gvXBLCk-G/s1600/tropical+pie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="417" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKjwCcCBxtxZskxAAb29K2FrcHcM3wExLzF93sp9E-omavdw47RXsEK2P5FkbSLCzhAntkfUee57IZGnzoblOfnYDDP3CrpQAsMhAVAz7L8hyphenhyphen743AOAV_7btoYkY6uqBMInd1gvXBLCk-G/s640/tropical+pie.jpg" width="640" /></a></div>
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Total Time: 3 hrs., 30 min.<br />
Prep Time: 20 min.<br />
Yield: 10 servings<br />
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Ingredients:<br />
¾ cup dry quinoa<br />
1/2 cup chopped raw walnuts<br />
1 tsp. ground cinnamon<br />
2 Tbsp. coconut oil<br />
¾ cup pure maple syrup, divided use<br />
1 (12-oz.) container firm silken tofu<br />
2 Tbsp. Greenberry Shakeology<br />
¼ cup nonfat plain Greek yogurt<br />
¼ cup canned lite coconut milk<br />
4 Tbsp. fresh lime juice<br />
2 tsp. finely chopped lime peel<br />
¾ medium ripe banana<br />
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Preparation:<br />
1. Preheat oven to 400° F.<br />
2. Grind quinoa in a clean spice or coffee grinder until finely ground.<br />
3. Place quinoa, walnuts, and cinnamon in a food processor. Pulse until well mixed.<br />
4. Combine quinoa mixture, oil, and ½ cup maple syrup in a medium bowl; mix well. <br />
5. Press mixture into 9-inch pie pan. Bake for 8 to 10 minutes or until golden brown. Cool.<br />
6. Place tofu, Shakeology, yogurt, coconut milk, lime juice, lime peel, remaining ½ cup maple syrup, and banana in a blender; cover. Blend until smooth. 7. Pour tofu mixture into cooled pie crust.<br />
8. Freeze for 3 hours, or until set.<br />
9. Cut into 10 servings.<br />
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Nutritional Information (per serving):<br />
Calories: 212<br />
Fat: 10g<br />
Saturated Fat: 4g<br />
Cholesterol: 0mg<br />
Sodium: 18mg<br />
Carbohydrate: 25g<br />
Fiber: 2g<br />
Sugar: 12g<br />
Protein: 10g<br />
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clean eating recipes, shakeology

Tropical Banana Berry Frozen Yogurt Pie

With a quinoa crust and a touch of Shakeology, it's hard to imagine a healthier pie. Recipe from Team Beachbody Total Time: 3 hr...

Posted by Alyssa Schomaker / Sunday, March 10, 2013 / No comments / clean eating recipes , protein recipes

Lemon Protein Bars

<div class="post hentry" itemprop="blogPost" itemscope="itemscope" itemtype="http://schema.org/BlogPosting" sizcache08221927802298342="27 26 153" sizset="true"><a href="http://www.blogger.com/null" name="6582903698522328957"></a> <h3 class="post-title entry-title" itemprop="name"> Lemon  Protein Bars </h3><div class="post-header"><div class="post-header-line-1">Before I started eating clean my favorite  candy was Sour Patch Kids and if you are like me and crave that "sweet &  sour" taste...try these protein bars!<br />
</div></div><div class="post-body entry-content" id="post-body-6582903698522328957" itemprop="description articleBody" sizcache08221927802298342="4 7 1601" sizset="true"><div style="text-align: center;"><b><span style="font-size: medium;">Lemon Protein  Bars</span></b></div><div style="text-align: center;"><span style="font-size: xx-small;">adapted from  Jamie Eason's Lemon Protein Bar Recipe</span></div><div class="separator" sizcache08221927802298342="4 7 1601" sizset="false" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixhyphenhyphenJo-vzGpgrouM3PqK6p5ff3b_vXB-sCxdZDZLnDkUwC_ebyDglejUPv8313l7hbJMdnq601Tf60C5sE4JUT39Te7_yBzMmGmi2y1xwJFfxyZ5fGIgh3wYYGzWTfm88O0Wdzd6LiO149/s1600/protein-squares.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixhyphenhyphenJo-vzGpgrouM3PqK6p5ff3b_vXB-sCxdZDZLnDkUwC_ebyDglejUPv8313l7hbJMdnq601Tf60C5sE4JUT39Te7_yBzMmGmi2y1xwJFfxyZ5fGIgh3wYYGzWTfm88O0Wdzd6LiO149/s320/protein-squares.jpg" width="320" /></a></div><div style="text-align: center;"><span class="PIN_1362965216870_pin_it_button_count" id="PIN_1362965216870_pin_count_0"></span></div><i><b><br />
Ingredients:</b></i><br />
1  cup oat flour<br />
2 scoops vanilla whey protein<br />
1/4 tsp salt<br />
1/2 tsp baking  soda<br />
5-6 oz lemon juice (I usually squeeze fresh lemons.  You could use more  or less depending on how "lemon-y" you want them.)<br />
4 egg whites<br />
1/3 cup <a href="http://www.amazon.com/gp/product/B005FC766O/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=heansheacl-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B005FC766O" target="_blank"><span style="color: #3d85c6;">Stevia in the Raw</span></a><br />
8 oz applesauce baby  food<br />
<br />
<b><i>Directions:</i></b><br />
1. Preheat oven to 350 degrees.<br />
2.  Mix the following together in a large bowl:<br />
- Oat Flour<br />
- Vanilla  Whey Protein<br />
- Salt<br />
- Baking Soda<br />
3. Mix the following together  in a small bowl:<br />
- Lemon Juice<br />
- Egg Whites<br />
- Stevia in the  Raw<br />
- Baby Food<br />
4. Combine the ingredients from the small bowl into  the large bowl & mix together.<br />
5. Spray an 8X8 dish (I use Pyrex) with  non-stick spray & add the batter to the dish.<br />
6. Bake for 25 minutes in  oven.<br />
<br />
Makes 16 squares<br />
Serving size = 2  bars<br />
<br />
<i><u><b>Macros:</b></u></i><br />
Calories: 86<br />
Fat: 1 g<br />
Carbs:  10 g<br />
Protein: 9 g<br />
 Jamie Eason has  suggested another variation of this recipe.  She suggested to take out 1/2 the  applesauce (baby food) & add fat free cottage cheese instead & also use  all quick oats instead of oat flour.<br />
<br />
<span style="color: red;">Store these  in the refrigerator or freezer since they do not have preservatives & will  spoil if left out.</span><br />
<br />
Enjoy!<br />
</div></div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

clean eating recipes, protein recipes

Lemon Protein Bars

Lemon Protein Bars Before I started eating clean my favorite candy was Sour Patch Kids and if you are like me and crave that "sweet...

Posted by Alyssa Schomaker / Saturday, March 9, 2013 / No comments / Body beast , Supplements

Body BEAST week 2 and supplements

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Oh man!! Do I love the <a href="http://beachbodycoach.com/alyssaschomaker">BODY BEAST</a> workouts!! I just completed my second week and I love all of the dynamic set training and supersets in this program! I can already tell that I am getting stronger and my biceps are even more developed!! LOVE!<br />
<br />
Today, I took the BEAST with me to the gym and trained legs!! I have really missed working out in the gym! I have so many friends there and so it is also a social thing for me! I really lack a social life in general with having three kids so, I need this time every week to reconnect and just have a little bit of time to myself! The nice thing about this program is that there is a mobile app that is included with the workout so, you can really do the program ANYWHERE!<br />
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To the gym, on business trips, or even on vacation. The Body Beast<br />
Mobile App makes it easier than ever to track workouts—which helps<br />
you achieve your unique fitness goals. <br />
<br />
<strong>Beastly features include: </strong><br />
<ul class="norm">
<li>The Workout and Results Tracker</li>
<li>A Calorie Calculator</li>
<li>Recipes</li>
<li>And more</li>
</ul>
<br />
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I decided to purchase the supplements that accompany the program since my last blog post! I am an all or nothing kinda gal so, decided to add the supplements in with my nutrition and training regimen.</div>
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There are FOUR supplements that are available through BEACHBODY that are recommended when completing this program! Base shake, Fuel shot, M.A.X. Creatine, and Super Suma!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh03pkYuS9q9x5xFq262xShpkL0_TAwC_8eYRUSLgzM_N8J-D1ssysRbMziPeJIugWHiKRl2cNFVCyD1PmEJ8cf9z_dp87N7yHPSgnP6-zEk7oUsq6jqbEF3noqCJq1MBAvy_HLhWJhjbN3/s1600/Base-Shake.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh03pkYuS9q9x5xFq262xShpkL0_TAwC_8eYRUSLgzM_N8J-D1ssysRbMziPeJIugWHiKRl2cNFVCyD1PmEJ8cf9z_dp87N7yHPSgnP6-zEk7oUsq6jqbEF3noqCJq1MBAvy_HLhWJhjbN3/s320/Base-Shake.jpg" width="320" /></a></div>
The<span style="color: green;"> Body Beast Supplement </span><strong><span style="color: #3366ff;"><span style="color: #3366ff;">BASE SHAKE</span></span></strong> is going to be your protein <em>supplement</em>. <br />
<br />
 Understand first that <span style="text-decoration: underline;">whole food sources will give you the best muscle gains, period</span>.  Whey protein as a substitute should only be used if you need assistance in hitting your protein goal for the day.<br />
<br />
That being said it IS a good idea to have some Whey Protein on hand in case you need the boost or just don’t feel like cooking.  I am taking a casein protein as well before bed to try to keep my body in a anabolic state while I sleep. <br />
<br />
 The <span style="color: green;">Body BEAST </span>supplement <span style="color: #3366ff;"><strong>FUEL SHOT </strong></span><span style="color: black;">is used</span> to allow you to add some tasteless carbs to any liquid. The Body Beast nutrition guide considers it “liquid carbs” and recommends you restrict the intake on these as they are very high on the glycemic index and can spike your blood sugar if taken outside of exercise. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzjmbs4MLAERcdBjq2PuD8pw4k0DNBEdFcTATcTgxiu4GHIIuZsjzLH9CxnmCMihrJaggSnksyTl5dTElH9WzbFDVW3SkLw1UZhDMDN7V2ReGtsOrTODJfvXMe1S_ZodU1LcqGUHbg0Xkv/s1600/bodybeastcal.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzjmbs4MLAERcdBjq2PuD8pw4k0DNBEdFcTATcTgxiu4GHIIuZsjzLH9CxnmCMihrJaggSnksyTl5dTElH9WzbFDVW3SkLw1UZhDMDN7V2ReGtsOrTODJfvXMe1S_ZodU1LcqGUHbg0Xkv/s1600/bodybeastcal.jpg" /></a><strong>The nutrition guide requires you to take <em>two scoops</em> of Fuel Shot with <em>one scoop</em> of Base shake<span style="color: #3366ff;"> <span style="color: black;">to create a post workout recovery drink ratio of 4:1 carbs to protein. (optimal for the body post workout)</span></span></strong><br />
<strong><span style="color: #3366ff;"><span style="color: black;"></span></span></strong><br />
If you decide to go with this supplement make sure you restrict it to your pre, during, or post workout. Personally I ONLY use it post workout since high glycemic liquid carbs are the fastest way to look like your Day 1 photos and only benefit you when your body is drained of glycogen needing a quick recharge.<br />
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<a href="http://jakesfitclub.com/wp-content/uploads/2012/06/BodyBeast_MaxCreatine_250x250-e1341096958545.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" class="alignleft  wp-image-2088" height="130" src="http://jakesfitclub.com/wp-content/uploads/2012/06/BodyBeast_MaxCreatine_250x250-e1341096958545.jpg" title="BodyBeast_MaxCreatine_250x250" width="116" /></a></div>
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<span style="color: #3366ff;"><span style="color: black;"><span style="color: #3366ff;"><span style="color: black;"><span style="color: blue;">MAX CREATINE</span>:Creatine is the staple to any athlete’s supplement collection, male or female. It’s benefits list is long, it’s price is cheap, and it’s side effects are zero, plus it’s all natural.  Creatine volumizes the muscles allowing for more nutrients and blood flow. It also increases brain function significantly and allows for faster muscle recovery. </span></span></span></span><br />
<span style="color: #3366ff;"><span style="color: black;"><span style="color: #3366ff;"><span style="color: black;"></span></span></span></span><br />
<span style="color: #3366ff;"><span style="color: black;"><span style="color: #3366ff;"><span style="color: black;">You need to drink plenty of water with creatine to get it’s benefit though, at least a gallon or more per day.  Creatine mono-hydrate has been tested and proven to show great results in the athletic community both in aiding people to lose weight (as it helps you burn more calories around the clock) and gain muscle mass by allowing the muscles to get extra repetitions and lift heavier weight. It acts as a lactic acid buffer so muscle fatigue isn’t reached as quickly.  </span></span></span></span><br />
<span style="color: #3366ff;"><span style="color: black;"><span style="color: #3366ff;"><span style="color: black;"></span></span></span></span><br />
<span style="color: #3366ff;"><span style="color: black;"><span style="color: #3366ff;"><span style="color: black;">Keep in mind you’ll gain water weight in your muscles, so if you see the scale move up really quickly a few days after taking this, don’t be alarmed. </span></span></span></span><br />
<span style="color: #3366ff;"><span style="color: black;"><span style="color: #3366ff;"><span style="color: black;"></span></span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpgs4GejVE1VKgWRbTHdg54MX1Vsvv2v1tZ-BsRtdRAQynHw93QGXK7uWIbuML57S6wRbyIQdZ8zGTnoeIP-mG-J4XF4eh4DeqNPWPJU2VhUB3XHXmzPa1pzpDRIn686aWMYPGUa_yY6ck/s1600/super-suma-nutritional-label.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpgs4GejVE1VKgWRbTHdg54MX1Vsvv2v1tZ-BsRtdRAQynHw93QGXK7uWIbuML57S6wRbyIQdZ8zGTnoeIP-mG-J4XF4eh4DeqNPWPJU2VhUB3XHXmzPa1pzpDRIn686aWMYPGUa_yY6ck/s320/super-suma-nutritional-label.jpg" width="320" /></a></div>
<span style="color: #3366ff;"><span style="color: black;"><span style="color: #3366ff;"><span style="color: black;"><span style="color: blue;">SUPER SUMA: <span style="color: black;">This product is really excites me!! Check out this information direct from the BODY BEAST program guide:</span> <em><span style="font-family: Arial;"><span style="color: black;">Called “the Russian secret,” because it has been taken by Russian Olympic athletes for many years to stimulate muscle growth, control appetite by regulating blood sugar levels and boost endurance, <strong>Suma root</strong>, though mistakenly called “Brazilian Ginseng” (it does not belong to the Ginseng family) has far greater medicinal properties and reported health benefits than any variety of Ginseng. </span></span></em></span></span></span></span></span><br />
<span style="color: #3366ff;"><span style="color: black;"><span style="color: #3366ff;"><span style="color: black;"><span style="color: blue;"><em><span style="font-family: Arial;"><span style="color: black;"></span></span></em> </span></span></span></span></span><br />
<span style="color: blue;"><span style="font-family: Arial;"><em><span style="color: black;">Indigenous to the rain forests of the Amazon Basin of South America, Suma root, derived from the base of the Suma vine has for hundreds of years been used for its ability to heal wounds, balance blood sugar levels, strengthen muscles, relieve chronic pain and inflammation, improve low energy and sexual libido, stimulate circulation, reduce tumors, stabilize blood pressure and for treating conditions such as diabetes, skin problems, and tumors. Proponents of Suma assert that it promotes the body’s ability to adapt to stress and works as a harmonizing agent that restores and boosts the immune system.</span></em></span><br />
<span style="font-family: Arial;"><em><span style="color: black;"></span></em></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-8LvBFmFUol_o_rGYQ9jWSMr72n9GpMJxXR7UE_MvDdMYzqddq0APJJoV9kAwIZZwtYMSZivTzQfrIhhwsw6osx9T7jcEuOa2leUDN6iAAynrhStMjWM83fiNnpvCQGyqvZ8fdhEnuoLz/s1600/9818f4c8422011e2a73522000a1faf50_5.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-8LvBFmFUol_o_rGYQ9jWSMr72n9GpMJxXR7UE_MvDdMYzqddq0APJJoV9kAwIZZwtYMSZivTzQfrIhhwsw6osx9T7jcEuOa2leUDN6iAAynrhStMjWM83fiNnpvCQGyqvZ8fdhEnuoLz/s1600/9818f4c8422011e2a73522000a1faf50_5.jpg" /></a><span style="font-family: Arial;"><span style="color: black;">I have been really trying to keep with my meal plan! I am always full and am hoping my body will adjust to the increased calories. I have decided to change my macronutrient ration to 40/35/25. I am eating my carbs up until 1p! Mostly scheduled around my workout. My energy level has not been affected by this change and as long as I can keep increasing the size of my weights with proper form then I will stay at this macronutrient ratio. I am eating 6-7 times a day. LOTS of REAL FooD and WATER!</span></span><br />
<span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><span style="color: black;"></span></span><br />
<span style="font-family: Arial;"><span style="color: black;">My new favorite treat is PROTEIN SLUDGE! </span></span><br />
<span style="font-family: Arial;"><span style="color: black;"></span></span><br />
<span style="font-family: Arial;"><span style="color: black;">This is the recipe that I used and it was so FABULOUS!!</span></span><br />
<span style="font-family: Arial;"><span style="text-decoration: underline;"><span style="color: black;"></span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVafexuP3hz4Oiw-YeRmoAzPAACC19r_9ZswB3DY6nFoqqrTP36QOa9TcHz4Ny_8rXDWdyp1MrWwPfgGNJz6UjPg6bu8F9qiXJ8GpUm40X-BhxZxIdG_fac_7XnAmT6LD8ZhFrYc_dC7BL/s1600/e408dcaa5ae811e2af9822000a1f9331_5.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVafexuP3hz4Oiw-YeRmoAzPAACC19r_9ZswB3DY6nFoqqrTP36QOa9TcHz4Ny_8rXDWdyp1MrWwPfgGNJz6UjPg6bu8F9qiXJ8GpUm40X-BhxZxIdG_fac_7XnAmT6LD8ZhFrYc_dC7BL/s1600/e408dcaa5ae811e2af9822000a1f9331_5.jpg" /></a><span style="text-decoration: underline;"><span style="color: black;">Double Chocolate Protein Sludge </span></span><br />
<span style="text-decoration: underline;"><span style="color: black;"></span></span><br />
<span style="color: black;">1 scoop Chocolate Protein Powder or Chocolate <a href="http://myshakeology.com/alyssaschomaker">SHAKEOLOGY</a></span><br />
<span style="color: black;">2 tablespoons of </span><span style="color: black;"> Dark Chocolate Dreams Peanut Butter</span><br />
<span style="color: black;">2 tablespoons of Walden Farms Chocolate Syrup (any flavour will work though!)</span><br />
<span style="color: black;">stevia to taste</span><br />
<strong><span style="color: black;"> <strong>Mix all ingredients together (add water to help get it to a thick, yet smooth consistency) then put it in the fridge for a few hours to thicken!</strong></span></strong></span><span style="font-family: Arial;"></span> </span>

Body beast, Supplements

Body BEAST week 2 and supplements

Oh man!! Do I love the BODY BEAST workouts!! I just completed my second week and I love all of the dynamic set training and supers...

Posted by Alyssa Schomaker / Wednesday, March 6, 2013 / No comments /

Yo yo dieting

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<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">Yo-yo dieting, also known as weight cycling, is losing fat  then gaining it again, over and over again. This can be an accidental process,  although it’s common amongst athletes and bodybuilders. This can also apply to  crash dieters, who lose weight quickly by heavily restricting calories for an  event or a holiday etc. Then once it’s over they reward them selves by over  eating, then they pile the fat back on. It really isn’t good for you to starve  and then over eat. <span style="mso-ansi-language: EN-GB; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Continuously </span>shocking  your system will put your organs under stress, as they will have to work harder  under the extremities of dieting, this will affect your immune system and  digestive system; continuous yo-yo dieting could cause problems in later life  such as high cholesterol and high blood pressure.  <o:p></o:p></span></span></span></span></div>
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<span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><span lang="EN-US" style="mso-ansi-language: EN-US;">Neglecting exercise and yo-yo dieting puts you at risk of being  skinny fat! This means you can be thin on the outside but fat on the inside,  which you can’t see from appearance. Visceral fat is worse than having fat on  your thighs or muffin-top, instead it covers your internal abdominal organs;  affecting your insulin sensitivity and putting you at risk of type 2 diabetes.  Each time you lose fat through dieting, you also lose muscle mass, Then each  time you regain weight, you mostly gain fat. <span lang="EN-US" style="font-family: Arial; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">The faster you lose weight, you're more likely to lose mainly water  and muscle, rather than fat. Aim to lose no more than 2 lbs. per week if you  don't want to lose too much muscle mass. You don't want to cut too many  calories, as it's better to lose weight gradually over time. </span></span><span lang="EN-US" style="mso-ansi-language: EN-US;">Yo-yo dieters lose the muscle mass  that would help them burn the visceral fat and control blood sugar. Regular  workouts is the only way to shed visceral fat, and prevent the loss of muscle  mass, even moderate exercise can help lower blood sugar  levels.</span></span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5G2UGCrfsDSgWlSS3IaYfzeXdoerU6tEho38bE0O98JXo3WOv5okm-bNzz3CE3yU7pL64Q3_wx8EbGP3wd9wejepOrqnCy3LqJSP8EUzANs3Nw_ovpiN_yT3z4NO-qCox22urzFbpAh9O/s1600/yoyodieting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5G2UGCrfsDSgWlSS3IaYfzeXdoerU6tEho38bE0O98JXo3WOv5okm-bNzz3CE3yU7pL64Q3_wx8EbGP3wd9wejepOrqnCy3LqJSP8EUzANs3Nw_ovpiN_yT3z4NO-qCox22urzFbpAh9O/s320/yoyodieting.jpg" width="320" /></span></a></div>
<span style="color: black;"><span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small; mso-ansi-language: EN-US;"><o:p></o:p></span></span> </div>
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<span lang="EN-US" style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: xx-small; mso-ansi-language: EN-US;">The body is at greater health when a constant routine is maintained,  losing weight and putting weight on continuously is not natural, and although it  isn’t known if yo-yo dieting definitely causes problems in later life, it’s a  risk that should be avoided. </span></div>
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<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">To  maintain a sustainable healthy weight, you should obtain the right amount of  nutritious calories for your body type, and have a regular exercise routine.  <o:p></o:p></span></span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie9vEIy3gv_x1RmgLlptfH5MNoaTzG8jnZoCPKMS1bexR7PqULS5LmTcWQfxRNPT5NIFe9pnhY-h731h_7n8CEbx-uXnZ1N8bcGeZi1ghcW54OPntohQK9wnMF0Tb74qhqS-guhfttBvx8/s1600/yo-yo.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><img border="0" closure_uid_119759914="2" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie9vEIy3gv_x1RmgLlptfH5MNoaTzG8jnZoCPKMS1bexR7PqULS5LmTcWQfxRNPT5NIFe9pnhY-h731h_7n8CEbx-uXnZ1N8bcGeZi1ghcW54OPntohQK9wnMF0Tb74qhqS-guhfttBvx8/s1600/yo-yo.jpg" tea="true" /></span></a><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">Work out you basal metabolic rate, this gives you an  estimate of how many calories you would be burning at rest over a period of  24hours. This is a minimum amount of energy required for normal bodily functions  such as breathing. This does not include calories for everyday activities or  exercise. <o:p></o:p></span></span></span></span><br />
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<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">Try  my fitness pal BMR calculator-<o:p></o:p></span></span></span></span></div>
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<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><a href="http://www.myfitnesspal.com/tools/bmr-calculator"><span style="color: #3778cd; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">http://www.myfitnesspal.com/tools/bmr-calculator</span></a></span></div>
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<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Referenced  from - http://www.nhs.uk/</span></span></div>
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<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><span lang="EN" style="mso-ansi-language: EN;"><span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">researchers defined a 'yo-yo diet' or weight cycling as  follows:<o:p></o:p></span></span></span></span></span></div>
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<ul type="disc"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"> </span>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><span lang="EN" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN;">women who lost 20 pounds (10kg) or more on three or more occasions  before putting it back on were defined as 'severe weight cyclers' </span> </span></span><br />
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"> </span><div style="text-align: left;">
<span lang="EN" style="mso-ansi-language: EN;"></span><span lang="EN" style="color: black; font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">women who lost between 10 and 20 pounds before putting it back on were  defined as 'moderate weight cyclers'</span> </span></div>
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Yo yo dieting

Yo-yo dieting, also known as weight cycling, is losing fat then gaining it again, over and over again. This can be an accidental process, ...

Ab friendly meal plan

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ2-DleA5hFgirAjVpcexvN-GxPM4mRc5ZMMv1LqEi46BkLrYG5YU0CN10YKeeJ4RGJR_DaT2Ebr4ekO5SQdq17kM1NgftXHdG1cAfmPNzTBE8qQaZbTE2QxluOim8MQoAhN37oiyUVHpq/s1600/905f1a121a53b7b0ea10e8c4c7732a91.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ2-DleA5hFgirAjVpcexvN-GxPM4mRc5ZMMv1LqEi46BkLrYG5YU0CN10YKeeJ4RGJR_DaT2Ebr4ekO5SQdq17kM1NgftXHdG1cAfmPNzTBE8qQaZbTE2QxluOim8MQoAhN37oiyUVHpq/s200/905f1a121a53b7b0ea10e8c4c7732a91.jpg" width="200" /></a></div>Abs Friendly Meal Plan = ) <br />
<br />
Good Morning everyone! Here is another meal plan for you with some recipe ideas!! This next Sunday (my cooking day) I think I am going to try to switch it up and try some new recipes- so I'll let you know how it goes. <br />
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Wake Up: Body Beast Chest and Tri<br />
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Meal One:<br />
Pumpkin Protein Pancakes<br />
1 tbsp of Sugar-Free Syrup or Agave Nectar (my favorite!)<br />
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Meal Two:<br />
3/4 c. of Fat Free Cottage Cheese<br />
1/2 c. of Cubed Fresh Pineapple<br />
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Meal Three:<br />
5 oz. of Turkey Meatloaf<br />
1 c. of Steamed Broccoli<br />
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Meal Four:<br />
2 tbsp of Hummus<br />
1 Sliced Green/Yellow/Red Pepper<br />
12 Almonds<br />
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Meal Five:<br />
Shrimp Stir Fry<br />
1/2 c. Brown Rice<br />
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Meal Six:<br />
2 Scoops Protein Powder or Shakeology<br />
6 oz container of Low Carb/Fat Free Yogurt<br />
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Recipes<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp1Ce6k97WXD_DpUJfoLr4hazAT1-Crkckd43DkARiqxajBccjD95FRdr6kloljD70Uv1DpP1VXokmrNcFcclc5gPfJioW0cR9lXEIu3IZNH-rYMKapSu4mXbeDHA0HhS-W1oTlUYd-t8a/s1600/protein+pancake.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp1Ce6k97WXD_DpUJfoLr4hazAT1-Crkckd43DkARiqxajBccjD95FRdr6kloljD70Uv1DpP1VXokmrNcFcclc5gPfJioW0cR9lXEIu3IZNH-rYMKapSu4mXbeDHA0HhS-W1oTlUYd-t8a/s1600/protein+pancake.jpg" /></a><br />
Pumpkin Pancakes <br />
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Recipe:<br />
4 Egg Whites<br />
1 Scoop of Protein Powder<br />
1/3 c. of Canned Pumpkin<br />
1/2 c. Oats<br />
1/4 tsp Ground Cinnamon<br />
Splenda to taste (2-3 packets) if desired<br />
2 tbsp of Sugar-Free Maple Syrup and/or Spray Butter<br />
<br />
Preheat Grill 300 degrees<br />
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Mix all ingredients using a blender. If the mixture is too thick, add a little water to thin it out. Drop pancake mixture on electric grill and cook at 300 degrees. When pancake mixture starts to form bubbles, flip the cakes over to grill the other side. Serve with sugar-free syrup and spray butter.<br />
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Servings: 1<br />
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Turkey Meat Loaf <br />
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Recipe:<br />
1 1/2 Pounds of Lean Ground Turkey<br />
1/2 c. Chopped Onion<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrBRnWRzFO5jJA8BvymTf5xCrNqUb_6cT8szwiTTVUSG8LCrPtW0gMcHpGGey2KxmtvnsBLdaxwayKWTuhBG2tIPfnt7w7cMWkd1FVqUhh7dxEvzM-otHIHqKnAFfwrkvdjUJJuiGXELRd/s1600/turkey_meatloaf.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrBRnWRzFO5jJA8BvymTf5xCrNqUb_6cT8szwiTTVUSG8LCrPtW0gMcHpGGey2KxmtvnsBLdaxwayKWTuhBG2tIPfnt7w7cMWkd1FVqUhh7dxEvzM-otHIHqKnAFfwrkvdjUJJuiGXELRd/s320/turkey_meatloaf.jpg" width="320" /></a>2 tbsp Minced Garlic<br />
1/2 c. Chopped Green Pepper<br />
1/4 tsp Black Pepper<br />
2 Egg Whites Slightly Beaten<br />
2 tsp of Worcestershire Sauce<br />
1/4 c. Chicken or Vegetable Broth<br />
1/2 c. Quick Cooking Oats<br />
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Topping:<br />
1/3 c. of Low Carb Ketchup<br />
2 Tbsp. Splenda Brown Sugar<br />
1 Tbsp. of Mustard<br />
<br />
Preheat oven to 350 degrees<br />
<br />
Sauté the onions and peppers until just lightly brown and then add garlic and sauté for 5 minutes more. Remove from heat and let it cool slightly. Mix all of the meat loaf ingredients plus the onions, peppers and garlic together in large bowl making sure that it is mixed well. Shape mixture into a loaf and place in a baking dish that has been sprayed with non stick cooking spray. Mix the topping ingredients together and spread on top of the loaf.<br />
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Bake at 350 for 45 - 50 minutes. Let it cool for 20 minutes before cutting and serving.<br />
<br />
Servings: 4 - 6 servings depending<br />
<br />
<br />
Shrimp Stir Fry (or Chicken)<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQRu-P4OBRObdNMCyzFxwpZq2zss81WpOGmIcHJ7-rmXkDhc8mfnlshDfpj_8n-7eWsXDi_1yUSnzBG8wVarQO3ln0wM9BoZsza220TjUCfHLwj_xyvwM3VK7gPCHc_aaCvGzs8XVstPB/s1600/stir+fry+5.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQRu-P4OBRObdNMCyzFxwpZq2zss81WpOGmIcHJ7-rmXkDhc8mfnlshDfpj_8n-7eWsXDi_1yUSnzBG8wVarQO3ln0wM9BoZsza220TjUCfHLwj_xyvwM3VK7gPCHc_aaCvGzs8XVstPB/s320/stir+fry+5.jpg" width="320" /></a><br />
Recipe:<br />
5 oz of Shrimp peeled and de-veined or Chicken<br />
1/4 tbsp of Low Sodium Soy Sauce<br />
1/2 tsp Rice Vinegar<br />
1/4 c. Low Sodium Chicken Broth<br />
1/4 tsp of Minced Garlic<br />
1/4 tsp of minced Ginger<br />
1/4 c. of sliced Purple Onion<br />
1/2 c. Broccoli Florets<br />
1 c. of Snow Peas (Love these!!)<br />
1/2 c. of halved Mushrooms<br />
1/4 c. of Red Bell Pepper Cubed<br />
1/4 c. Canned Water Chestnuts, drained<br />
1/2 c. Cooked Brown Rice<br />
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<br />
<br />
Rinse and drain the shrimp. Heat the soy sauce, rice vinegar, and 2 tablespoons of chicken broth in a pan over medium heat. Add the garlic and ginger and cook until tender. Do not overcook as it will burn the garlic! Add the vegetables to the pan and continue to cook, adding more broth as necessary and turning the vegetables so that they are evenly cooked throughout.<br />
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When the vegetables are halfway cooked, add the shrimp and continue to cook until vegetables are tender and the shrimp are opaque in color. Serve over rice.<br />
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If you need help with meal planning or are interested in participating in one of my elite fitness and challenge groups email me at schomakeralyssa@gmail.com!!<br />
<br />
Enjoy! XXOO Alyssa <br />
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Ab friendly meal plan

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