A Fit Nurse: Tips

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Posted by Alyssa Schomaker / Friday, August 19, 2016 / No comments / afitnurse , Alyssa schomaker , clean eating , clean eating recipes , fitness , fitnurse , health , health and fitness , Recipes , Tips

Healthy Avocado Chocolate Cookies

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFan5p7rGs0mLEwbc9wyaQ6AjeX9ZiAKufDnMHhPQv9995me_Nl1-Lpq3dTJtc9BWqZecD5Fb4hFS9rKxQeyIZ_PGg-H4RnWMuXdOg6Ab_8VO8jelgod_UaZGFuf_r8D4S32053c6E9E4o/s1600/Healthy+Avocado+Chocolate+Cookies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFan5p7rGs0mLEwbc9wyaQ6AjeX9ZiAKufDnMHhPQv9995me_Nl1-Lpq3dTJtc9BWqZecD5Fb4hFS9rKxQeyIZ_PGg-H4RnWMuXdOg6Ab_8VO8jelgod_UaZGFuf_r8D4S32053c6E9E4o/s1600/Healthy+Avocado+Chocolate+Cookies.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;">You just crave for cookies - it's inevitable! But no fret, you can make these very healthy, fudgy cookies that's made from two of my favorite ingredients - chocolate and avocado. No flour at all! Have fun with this!</span><br />
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<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
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<span style="font-family: Verdana, sans-serif;">3/4 cup avocado, you need the ripe ones please but no brown in color.</span><br />
<span style="font-family: Verdana, sans-serif;">½ cup coconut sugar </span><br />
<span style="font-family: Verdana, sans-serif;">1 egg </span><br />
<span style="font-family: Verdana, sans-serif;">½ cup dark cocoa powder</span><br />
<span style="font-family: Verdana, sans-serif;">50 g. dark chocolate. chopped or you may use dark chocolate chips, 85% and above, whichever preferre</span><br />
<span style="font-family: Verdana, sans-serif;">½ tsp. baking soda</span><br />
<span style="font-family: Verdana, sans-serif;">almonds</span><br />
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<span style="font-family: Verdana, sans-serif;">Procedure:</span><br />
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<span style="font-family: Verdana, sans-serif;">1. Make sure oven is preheated at 350 F.</span><br />
<span style="font-family: Verdana, sans-serif;">2. In a mixer, stand or bowl mixer or if you are a food processor person you can use it too, add in avocado, sugar and mix it till very smooth. </span><br />
<span style="font-family: Verdana, sans-serif;">3. Add in the egg.</span><br />
<span style="font-family: Verdana, sans-serif;">4. Mix in the cocoa powder and then the baking soda. Mix.</span><br />
<span style="font-family: Verdana, sans-serif;">5. Add in the chocolate chunks or chips and some almonds if you like!</span><br />
<span style="font-family: Verdana, sans-serif;">6.  Now the fun part, in a prepared cookie sheet add in dollops of the cookie batter. Enlist the kids! It's going to be a bit of a mess but it will be fun.</span><br />
<span style="font-family: Verdana, sans-serif;">7. Flatten the dollops of cookies with a spoon as it doesn't spread out much like a regular cookie.</span><br />
<span style="font-family: Verdana, sans-serif;">8. Place in the oven for 8-10 minutes, but be sure to watch it as we do not want overbaked cookies. If you see that they don't stick much to the parchment paper then it's good to go.</span><br />
<span style="font-family: Verdana, sans-serif;">9. You may eat it a bit warm..but we prefer it cold! Place it in an airtight container and place in the fridge. Enjoy!!! </span><br />
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<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook,</span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank"> contact me!</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;"> I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

afitnurse, Alyssa schomaker, clean eating, clean eating recipes, fitness, fitnurse, health, health and fitness, Recipes, Tips

Healthy Avocado Chocolate Cookies

You just crave for cookies - it's inevitable! But no fret, you can make these very healthy, fudgy cookies that's made from two ...

Posted by Alyssa Schomaker / Sunday, November 29, 2015 / No comments / #girlboss , Alyssa schomaker , beach body , Business , creative entrepreneur , gift ideas , girl boss , girlboss , holiday ideas , holidays , lady entrepreneurs , Tips , Tips by Alyssa Schomaker

Gift Ideas for #GirlBosses

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<span style="font-family: "calibri" , sans-serif; line-height: 18.4px; text-align: justify;">The holidays are here and it’s the season of giving regardless of how clueless you are on what to get for your friends, especially those #GirlBoss! in your life!! Fear not, my damsel in distress! Here are ideas on what you can give to the #GirlBoss in your life.</span></div>
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<span style="color: magenta; font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;"><b>The Passion Planner</b></span></span></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">For every #girlboss who intend to take charge of their life, juggle family and friends and create a career that inspires them to jump out of bed in the morning, and just be the #girlboss that they are, they need the perfect planner! Introducing the passion planner! </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHhWA7GXJ8pTts5Pz-o1O_712zi_kM9aGx5_vyo2ouRGOJaSM-NvoPQxrMaLOWQopzzIudlU4-9ENV19IuPm2GQtt8lFrIq1TUEXmdo4W2quDYX68ychnuyr0MwrTFKqjn3Ihx15UNPvXv/s1600/Screen_Shot_2015-11-24_at_9.05.21_AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses - The Passion Planner" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHhWA7GXJ8pTts5Pz-o1O_712zi_kM9aGx5_vyo2ouRGOJaSM-NvoPQxrMaLOWQopzzIudlU4-9ENV19IuPm2GQtt8lFrIq1TUEXmdo4W2quDYX68ychnuyr0MwrTFKqjn3Ihx15UNPvXv/s320/Screen_Shot_2015-11-24_at_9.05.21_AM.png" title="Ideas for #GirlBosses - The Passion Planner" width="240" /></a></div>
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<span style="font-family: "calibri" , "sans-serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-PH; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><span style="color: magenta;">Girl
Code: Unlocking the Secrets to Success, Sanity and Happiness for the Female
Entrepreneur by Cara Alwill Leyba</span></span></div>
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<span style="font-family: "calibri" , "sans-serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-PH; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><span style="color: magenta;"><br /></span></span></div>
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<span style="font-family: "calibri" , "sans-serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-PH; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">This is one of the books where you'll feel like you're getting two awesome books in one - a book for women's leadership development and fun, sassy chick lit. Just perfect for your #girlboss!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9-Qlo2X8VFahN6fG8e7YQ3k0qB8pQZOIIoCmdzt6DlPUfjyCaBUhtHtvufktm3dZRnPFATxYT7DoOXNU1vnfkvYXaMToaJSWJ1hNuKXx-5DpP44bp8vX3UIYXAR4uPQjx6JZtTfAIUZkF/s1600/10403555_10153335697624266_6891967033336466990_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Girl Code: Unlocking the Secrets to Success, Sanity and Happiness for the Female Entrepreneur by Cara Alwill Leyba" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9-Qlo2X8VFahN6fG8e7YQ3k0qB8pQZOIIoCmdzt6DlPUfjyCaBUhtHtvufktm3dZRnPFATxYT7DoOXNU1vnfkvYXaMToaJSWJ1hNuKXx-5DpP44bp8vX3UIYXAR4uPQjx6JZtTfAIUZkF/s320/10403555_10153335697624266_6891967033336466990_n.png" title="Girl Code: Unlocking the Secrets to Success, Sanity and Happiness for the Female Entrepreneur by Cara Alwill Leyba" width="320" /></a></div>
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<span style="color: magenta; font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">#GirlBoss Mug</span></span></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">Let's be </span></span><span style="color: magenta; font-family: "calibri" , sans-serif; line-height: 18.4px;">Mug</span><span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">, all girl bosses need their daily dose of caffeine to keep their sanity intact.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJ2RU7_MkHj6nFpH9XAeZfZYfqGeuustn2H9UbIgfdFSO1A2B6KOBM1K5oyZFgItVVGcPZ-I7Y6knXVWZFejAWnySMTbpRL81srTvRwXh_iDyZ1fW-jvS8TAFk-AjGads9m2SKRoSm4oc/s1600/il_fullxfull.685387262_9n73.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="#GirlBoss Mug" border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJ2RU7_MkHj6nFpH9XAeZfZYfqGeuustn2H9UbIgfdFSO1A2B6KOBM1K5oyZFgItVVGcPZ-I7Y6knXVWZFejAWnySMTbpRL81srTvRwXh_iDyZ1fW-jvS8TAFk-AjGads9m2SKRoSm4oc/s320/il_fullxfull.685387262_9n73.png" title="#GirlBoss Mug" width="320" /></a></div>
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<span style="color: magenta; font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">Pencil Pouch</span></span></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">Oh, yes! Have I mentioned a girlboss needs to be organized, organized and organized? This pencil pouch is just the perfect companion with a little gentle reminder.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ2A6ot2RSbabhYG_NCn0tdrKNySzIqdZkQaxP5dYfdZTfgBwSDbeFxSLCwo1YaozzhV-4DvpEGAg6FJWpnLBu52uRZ-zwJ2dAm3Ihiq27SLiYKjBR8kCAdQEP0Ui-S2wN5IZ0e0wBTNlX/s1600/il_570xN.747461770_fuyd.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses - Pencil Pouch" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ2A6ot2RSbabhYG_NCn0tdrKNySzIqdZkQaxP5dYfdZTfgBwSDbeFxSLCwo1YaozzhV-4DvpEGAg6FJWpnLBu52uRZ-zwJ2dAm3Ihiq27SLiYKjBR8kCAdQEP0Ui-S2wN5IZ0e0wBTNlX/s320/il_570xN.747461770_fuyd.jpg" title="Ideas for #GirlBosses - Pencil Pouch" width="320" /></a></div>
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<span style="color: magenta; font-family: "calibri" , sans-serif; line-height: 18.4px;">Motivational Wall Decor</span></div>
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<span style="font-family: "calibri" , sans-serif; line-height: 18.4px;">She needs something to remind her every now and then that everything she needs in her life is herself.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ8QquqEYNdatawI405Gj3ngsd6d0K5e-lUA7dF8Jy5OEjtKY0F5tnPUM7BTfCz4rmGDYfAfa5-veW855PugPTE4lsbjSAp3WP67qTcIGayO5FEmnxV5RbLdpzBqIH4dxMyDrLEHGyGA_m/s1600/il_340x270.857523656_581j.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses - Motivational Wall Decor" border="0" height="254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ8QquqEYNdatawI405Gj3ngsd6d0K5e-lUA7dF8Jy5OEjtKY0F5tnPUM7BTfCz4rmGDYfAfa5-veW855PugPTE4lsbjSAp3WP67qTcIGayO5FEmnxV5RbLdpzBqIH4dxMyDrLEHGyGA_m/s320/il_340x270.857523656_581j.png" title="Ideas for #GirlBosses - Motivational Wall Decor" width="320" /></a></div>
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<span style="color: magenta; font-family: "calibri" , sans-serif; line-height: 18.4px;">Pink Headphones</span></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">Cause Pink Beats make that personal development that much more FUN!!</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDuVqvEIhxflX88ob5dGmHsj5Ij8mApRsztWwsEJYdbV0y29rZE-Y9T5jsm8gqGQb9d6GwjG9gzRPWkwxQkgP2CspGcJ7ObOW1HJKwFJqF86Q7m6rBuZhTc2tHKwxhhF_gvUpnytdE9xED/s1600/en-INTL-L-Beats-Solo-2-On-Ear-Headphone-Pink-DCF-00188-RM1-mnco.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses - Pink Headphones" border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDuVqvEIhxflX88ob5dGmHsj5Ij8mApRsztWwsEJYdbV0y29rZE-Y9T5jsm8gqGQb9d6GwjG9gzRPWkwxQkgP2CspGcJ7ObOW1HJKwFJqF86Q7m6rBuZhTc2tHKwxhhF_gvUpnytdE9xED/s320/en-INTL-L-Beats-Solo-2-On-Ear-Headphone-Pink-DCF-00188-RM1-mnco.png" title="Ideas for #GirlBosses - Pink Headphones" width="320" /></a></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">I hope you find these ideas ideal for your #girlbosses! But i</span></span><span style="font-family: "calibri" , sans-serif; line-height: 18.4px;">f all else fails, your undying friendship always does the trick. XO</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsLKE9LqX395K1uKdNmvNde0cOGaatXK0YaYXAQnklZfzm4eUqY5vxQVt6P5wFQcTCFOgxWzmtbyAPk-6QiBShtRflYPkUejWidPssz2axr3RXROc40DKyY_PrjA10-zhdjYFNHXvH2Ean/s1600/6cf359cde5d78e8f719650d82e08d595.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsLKE9LqX395K1uKdNmvNde0cOGaatXK0YaYXAQnklZfzm4eUqY5vxQVt6P5wFQcTCFOgxWzmtbyAPk-6QiBShtRflYPkUejWidPssz2axr3RXROc40DKyY_PrjA10-zhdjYFNHXvH2Ean/s400/6cf359cde5d78e8f719650d82e08d595.png" title="Ideas for #GirlBosses" width="266" /></a></div>
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#girlboss, Alyssa schomaker, beach body, Business, creative entrepreneur, gift ideas, girl boss, girlboss, holiday ideas, holidays, lady entrepreneurs, Tips, Tips by Alyssa Schomaker

Gift Ideas for #GirlBosses

The holidays are here and it’s the season of giving regardless of how clueless you are on what to get for your friends, especially thos...

Posted by Alyssa Schomaker / Friday, July 24, 2015 / No comments / afitnurse , clear skin , fitness , health , healthy skin , skin care , skin tips , Summer , summer skin , sunscreen , Tips , water

5 Summer Skin Care Tips

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjORDd19quLoLcPN0eNa965_vNLHwB8fk3BNNM4JPhcr6_vIkirBlEw9oRA9nB_nHTp-YgxIzcnjDC1h1xQ4bBm79TrMvLjLHlhkGq2cmc3m3Aiez5M8JMF0ljp9RS6JBMwmX6iYvx1C2V7/s1600/summerskincare.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woman practicing summer skin care" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjORDd19quLoLcPN0eNa965_vNLHwB8fk3BNNM4JPhcr6_vIkirBlEw9oRA9nB_nHTp-YgxIzcnjDC1h1xQ4bBm79TrMvLjLHlhkGq2cmc3m3Aiez5M8JMF0ljp9RS6JBMwmX6iYvx1C2V7/s1600/summerskincare.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Summer skin care is important to your appearance, but also to your overall health! Your skin is your body’s largest organ and needs special care and attention. Summer skin care can pose a challenge for people who enjoy outdoor activities because you are more exposed to the sun's rays, which are more intense during the summer months.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Here is a list of summer skin care tips to help improve the health of your skin!</span></span></div>
<b id="docs-internal-guid-83ff8500-9802-aa17-9831-92fcff3a26dc" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">1) Hydrate! Hydrate. Hydrate</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drinking water is an important part of any skin care routine. H20 should be your best friend, your buddy, always by your side. It helps keep your skin softer, hydrated, younger-looking, and helps prevent fine lines and wrinkles in the future. Summer skin care relies on water consumption a lot, because we are sweating more in the summer, which can lead to dehydration!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">2) Exfoliate</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Summer skin care can be improved greatly by routine exfoliation. When you exfoliate your skin, you are getting rid of dead skin cells that are clogging your pores and hiding your fresh, healthy skin. It’s important to not over-exfoliate as it can lead to skin irritation or redness. It is suggested to exfoliate two times per week to allow healthy skin to develop. You can buy exfoliants or make an all-natural one at home for your summer skin care routine.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">3) Moisturize</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">    </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">After exfoliation, it is vital to apply a moisturizer, preferably with SPF 30 or more. After exfoliating, your skin is fresh and ready to receive all the moisture that you can give it. For summer skin care, moisturize both in the morning and at night to keep your skin glowing and prevent it from drying out in the sun. Frequent moisturizing will also help prevent wrinkles and fine lines as you age. Remember, your lips are very sensitive to the sun! Keep them moisturized with a lip balm.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">4) Wear Sunscreen Everywhere</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Sunscreen is important. It protects your skin from harmful UV rays. Being tan in the summer seems great, but it is a sign of skin damage.  Especially for summer skin care, SPF should be applied liberally every day. If you can find a moisturizer with SPF that you like, stick with it and apply it often!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">5) Treat Damaged Skin</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">It happens. You forgot to wear sunscreen, and you are experiencing an uncomfortable sunburn. It is important to treat these burns. Aloe Vera creams and gels are a great way to cool the irritation and help it heal faster, without the peeling that can sometimes occur. Summer skin care, even if it is damage control, is so important to your overall health. Blistering sunburns more than double your risk of melanoma. Keep your overall health in mind when consider your summer skin care routine this season!</span></span>

afitnurse, clear skin, fitness, health, healthy skin, skin care, skin tips, Summer, summer skin, sunscreen, Tips, water

5 Summer Skin Care Tips

Summer skin care is important to your appearance, but also to your overall health! Your skin is your body’s largest organ and needs spe...

Posted by Alyssa Schomaker / Friday, May 1, 2015 / No comments / body , cardio , exercise , exercise and fitness , fitness , Fitness motivation , health , inspiration , morning workouts , muscle , sleep , Tips , workouts

Motivational Tips For Morning Workouts

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weights for morning workouts on a blue mat with an alarm clock." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snuggled in your bed and sleeping peacefully. So, how do you get motivated for morning workouts? I’ll share a few secrets to get you started. ;)</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Tips for Morning Workouts</span></b></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be Prepared</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Before you go to bed, get everything ready for your morning workout. Set out your workout clothes, pack your gym bag, and have a </span><a href="http://www.afitnurse.com/2015/04/power-breakfast-energy-for-your-morning.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">power breakfast</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> ready. Not only does this make it easier for you, it may also help you feel more inclined to actually get out of bed since you spent the time getting ready the night before. </span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set Your Alarm</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. When you are going to wake up for morning workouts, set your alarm and place it across the room where you will have to get out of bed to turn it off. You could even set it to play some motivational workout music to try to get you mentally ready right away.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Brush Your Teeth.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> After you wake up, brush your teeth right away to prepare for morning workouts. The burst of mint will help wake up your senses, so you start to build energy right away. </span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make Friends.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Find a friend who will join you for morning workouts so that you have someone to keep you accountable. If you can’t find anyone who can work with your schedule, find a personal trainer and schedule early morning appointments.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set a Goal.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Write down your goals for early morning workouts. Do you want to get up at 6am three times a week? Make a schedule and then reward yourself when you follow through!</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Spread the Word.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make sure at least a couple people know that you plan on doing some morning workouts. That way, you know you actually have to do the workout or answer to them. Another form of accountability is always helpful!</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get enough sleep</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Be sure to get enough sleep before your morning workouts, so you feel refreshed and energized during and after the workout. Sleep is important, and not getting enough of it can have an adverse effect on the whole day.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep it Up.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> If you’re not used to morning workouts, it could be difficult at first. Keep it up! Your body will eventually get used to it and it will become easier the more you do it. Persistence will definitely pay off!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Are you trying to get motivated for morning workouts? Joining a team of </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Beachbody</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> professionals is another great way to start! I’d love to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">set up a meeting</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> with you to discuss how we can work together to help you towards your fitness goals. Cheers!</span></span>

body, cardio, exercise, exercise and fitness, fitness, Fitness motivation, health, inspiration, morning workouts, muscle, sleep, Tips, workouts

Motivational Tips For Morning Workouts

Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snu...

Posted by Alyssa Schomaker / Friday, January 9, 2015 / No comments / abs , diet , fitness , habits , health , healthy habits , lifestyle , nutrition , Recipes , Tips , vegetables , veggies , winter , Winter foods

7 Winter Foods to Eat More of This Season

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoj7kcn6TQfrl1V6IeGrK4AKaaCjReeuLjyS4fqjrab3OGQSDO8XlQy_AVwxxD2_lp2H6CarAkgEL9ULwlOCF1odv4zuMbNukTU5_dqSm1S28zlBl8JaxIPe4dDqJRFn8FYBcMm-kwnmr8/s1600/winter_foods.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Collage of winter foods including root veggies. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoj7kcn6TQfrl1V6IeGrK4AKaaCjReeuLjyS4fqjrab3OGQSDO8XlQy_AVwxxD2_lp2H6CarAkgEL9ULwlOCF1odv4zuMbNukTU5_dqSm1S28zlBl8JaxIPe4dDqJRFn8FYBcMm-kwnmr8/s1600/winter_foods.png" title="Winter foods" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">The winter blues can often leave us hungry and thirsty for warm foods that will fill us up and make our bellies happy. But sometimes, this can turn into eating lots of fried, high carb and high sugar foods that offer temporary relief. It’s difficult to notice the unhealthy habits until the pounds start stacking up and energy starts to decrease. Well, I’ve made a list of winter foods I like to eat, that make me feel happy and full yet are still healthy so I can stay fit and active. Start incorporating them into your meal planning for a healthy, satisfied winter!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">5 Winter Foods to Eat More of:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><b>Winter Squash -</b> At the top of my favorite winter foods list is winter squash, so delicious! There are a variety of squash in the winter family, including butternut, acorn, and spaghetti. Squash are full of vitamins, particularly A and C, but are low in calories so you can enjoy the goodness guilt-free! I love cooking squash and eating it warm with a few spices, or adding a fresh basil pesto to spaghetti squash for a healthy version of pasta. SO good!!!</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Root Vegetables - </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Another group of winter foods that I can’t get enough of is plant roots. These are vegetables that are the root of the plant, so they are pulled from underground. The most common root vegetables are carrots, parsnips, radishes, sweet potatoes and yams. They are chock full of vitamins and nutrients, not to the mention the amazing flavor! A mixed root vegetable medley is the perfect side dish for any meal, just bake with butter and spices and you’ve got one of the best side dishes made from healthy winter foods! </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Pomegranates - </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Okay, let’s talk about a winter delight that doesn’t need to be warm to be enjoyed, the pomegranate! This is one of those winter foods that is bursting with antioxidants and is a great dessert or snack option. I love opening up a pomegranate and eating it as a movie snack, it’s a huge upgrade from milk duds :) Oh, and did I mention </span><a href="http://www.afitnurse.com/search/label/Winter%20Salad" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">winter salad</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">?</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Oatmeal - </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One of the reasons I love oatmeal so much is because it’s one of the most versatile winter foods. There are so many delicious ways to enjoy oatmeal, from savory to sweet, like this </span><a href="http://www.afitnurse.com/2013/10/almond-joy-oatmeal.html" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">almond joy oatmeal</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">; doesn’t get much tastier than that! It is one of the best breakfast options because it’s full of fiber and vitamins, plus there’s even some protein in there to keep you full and satisfied until your next snack or meal.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><b>Honey - </b>Well, I suppose this isn’t necessarily one of the winter foods you would enjoy on it’s own (unless you really love it) but honey is a great way to add some sweetness to your winter foods to satisfy that sweet tooth. Drizzle it over some yogurt for a sweet afternoon snack, or put it in your tea or coffee to sweeten up your morning or evening beverage. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Homemade Soups and Stews - </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The great thing about soups and stews are that you can add as little or as much to them as you want. Make a light veggie soup for a great side dish or add some ingredients like lentils and chicken for a hearty main course. Winter foods are the best when you can customize them to what you feel like eating that day!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Eggs -</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> The staple breakfast ingredient is also in my favorites for winter foods. Okay, so I obviously love winter foods that are versatile and eggs are something you can enjoy in a variety of ways. A nice omelet can be as simple or extravagant as you would like, or a hard boiled egg can top a nice salad. Eggs can be whisked, scrambled, and added to a delicious sweet potato hash or served with bacon. Try these </span><a href="http://www.afitnurse.com/2013/01/line-muffin-tin-with-slices-of-ham.html" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">egg and ham breakfast cups</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">for a quick on-the-go option.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Don’t let fried foods and sugar dipped treats entice you too much this winter. Instead, try incorporating these winter foods into your daily meal plan for delicious and nutritious dishes that are sure to please your stomach and help you stay healthy and fit this winter! </span></span>

abs, diet, fitness, habits, health, healthy habits, lifestyle, nutrition, Recipes, Tips, vegetables, veggies, winter, Winter foods

7 Winter Foods to Eat More of This Season

The winter blues can often leave us hungry and thirsty for warm foods that will fill us up and make our bellies happy. But sometimes, thi...

Posted by Alyssa Schomaker / Friday, December 19, 2014 / No comments / food , health , healthy choices , healthy foods , healthy holidays , holidays , lifestyle , living healthy , nutrition , nutrition tips , Tips

My Favorite Tips to Stay Healthy During the Holidays

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhix4M2UjBiYrmGB_jA9CXSiAWJM6E4BXh1PQzBJLth5ZDYn9PcfMNelRRw8qQIlSZhhoyEFrfINbd-Ki8KKAQlpXXOGacvNZHKpoiRsoYzef7k3lt6cuvWi20S6X0SUu_yayVllzFh2Mgu/s1600/healthy_holidays.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Man eating a packed lunch filled with foods based on Alyssa's tips to stay healthy. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhix4M2UjBiYrmGB_jA9CXSiAWJM6E4BXh1PQzBJLth5ZDYn9PcfMNelRRw8qQIlSZhhoyEFrfINbd-Ki8KKAQlpXXOGacvNZHKpoiRsoYzef7k3lt6cuvWi20S6X0SUu_yayVllzFh2Mgu/s1600/healthy_holidays.png" title="tips to stay healthy" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Since I already covered the fitness tips to stay healthy during the holiday season, I thought I should also share some eating tips to stay healthy during the holidays. I’ve found a few great rules that have helped me feel healthy and look great, even through the holiday parties, family gatherings and festive celebrations. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Eating tips to stay healthy during the holidays:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep a food journal. But, actually do it. Write down everything you eat and drink so you can look back and see how you have been eating. This should help you spend more time deciding if an extra slice of that pecan pie is worth it, since you know you will have to write it down. Remember, only splurge on the sweet treats that are really, really worth it to you.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Remember liquid calories. It’s easy to forget about the liquid calories when it comes to the holidays. Wine, beer and cocktails are chock full of sugar and calories, so be sure to include them on the list of sweet treats to indulge in only if it is really, really worth it. Be sure to limit yourself to one or two drinks or you may be consuming far more calories and sugar than you might have thought. Stay hydrated during the day so that you don’t become super thirsty when all the sugary beverages are within reach.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eat slowly. If you eat very quickly, your body doesn’t have time to send the signal to your brain that you are full. Try to eat slowly and be conscious of when you are starting to get full. Standing up and realizing you have a stomach ache from eating too much is the worst! I suggest chewing longer because the food will be easier for your body to digest.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Brush teeth right after eating and drinking. I like to brush my teeth and maybe floss and use a little mouthwash right after I eat or drink. I become less interested in consuming something that will make my teeth feel dirty and ruin my fresh breath. The best tips to stay healthy eliminate the temptation to overindulge.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eat the healthy things first. Eat the healthier options first so you don’t fill up on the unhealthier stuff and end up not having room in your stomach for any of the foods that have the nutrients your body really needs.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t skip meals. Eat a good breakfast and lunch, even if you have a dinner to go to. It’s not healthy to try to starve yourself during the day for more stomach room at night. And you will probably fill up on foods that aren’t healthy during the night, rather than eating healthy during the day and then enjoying the unhealthier dishes in smaller amounts.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Wear a sexy outfit. There’s no greater motivation than continuing to feel great in an outfit that you love. If you feel healthy and sexy, you will eat like it! This is one of my favorite tips to stay healthy because it’s such a positive motivation. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I hope you can find ways to follow these tips to stay healthy during your holiday celebrations. All it takes is a decision and the determination to carry it out. Cheers to a healthy season! </span></span></div>

food, health, healthy choices, healthy foods, healthy holidays, holidays, lifestyle, living healthy, nutrition, nutrition tips, Tips

My Favorite Tips to Stay Healthy During the Holidays

Since I already covered the fitness tips to stay healthy during the holiday season, I thought I should also share some eating tips to sta...

Posted by Alyssa Schomaker / Wednesday, December 3, 2014 / No comments / Alyssa schomaker , healthy lifestyle , night shifts , nurses , sleep , survival , Tips

10 Tips to Survive the Night Shifts

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-1DmUUtf1N9mjJ8aBC79Yxd3EYiPhw1oaZasGWY6l1KMhtFTB7vg1-vU_dCzDUmfXOdrXiqEjB958yJRDUMmCLmkI6bbGlUUoGb84IuOb8jD5cBSyylbnxrtZ7lq1z6a1UXrDV-hxeepm/s1600/night+shift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-1DmUUtf1N9mjJ8aBC79Yxd3EYiPhw1oaZasGWY6l1KMhtFTB7vg1-vU_dCzDUmfXOdrXiqEjB958yJRDUMmCLmkI6bbGlUUoGb84IuOb8jD5cBSyylbnxrtZ7lq1z6a1UXrDV-hxeepm/s1600/night+shift.jpg" width="400" /></a></div>
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><br /></span></span>
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><br /></span></span>
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Trust me, I know how difficult it can be to balance life when the night shifts show up on the calendar. Although they inevitably mess with our rhythms, there are some steps to take that will help with survival during the night shifts and making life a little easier.</span></span></div>
<b id="docs-internal-guid-53d4bd5c-11e0-9486-d7ad-ef49a125cb6b" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here are my 10 tips on how to make the best out of night shifts:</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get enough sleep beforehand. Create an atmosphere of sleep if you need to - use ear plugs, eye masks, room darkening curtains and the scent of lavender. DON’T use alcohol to help you sleep because it can disrupt the REM cycle of your sleep so you will feel less rested when you wake up.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make healthy meal and snack choices. It is essential to choose the right foods and drinks during night shifts to get energy and avoid crashes from too much sugar or caffeine. Eat proteins, veggies, fruits and drink plenty of water. Eating small portions of food throughout the night will help to regulate your sugar level and provide a steady source of energy. A healthy you is a happy you!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be active to stay alert. If the night shifts are going slow, make sure you are being productive and getting things done. If you need an extra burst of energy, try doing something active like running up and down the stars or throwing down a few burpees in the break room. P.S. this is also a good way to impress your co-workers :)</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t skip the workouts. Be sure to plan time for workouts. It will be difficult at first but getting a workout in before your night shifts can give you a burst of energy. If you start skipping your workouts, you will notice a difference in your health and stamina. Stay energized by continuing your workouts!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Use caffeine, don’t abuse it. Caffeine is great to indulge in before or at the beginning of night shifts, but don’t become too dependent on it or drink it for several hours before you need to sleep. It can disrupt your circadian rhythm which will make shifted sleeping even more difficult.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Wear a watch. It can be disorienting to work during the time you normally sleep, so wear a digital watch during night shifts. This will help you stay alert and not miss important responsibilities that depend on a timer.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get to know your co-workers. Night shifts are better with friends! Get to know your co-worker so you can look forward to enjoying the time you get to spend with your friends during the work night.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Create a healthy balance. Make sure to intentionally plan enough time with friends and family so you don’t let those crazy night shifts get in the way of the important relationships in your life.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t commit to daytime activities if you need sleep. Just because you aren’t working during the day doesn’t mean you are available. That is your time, so make sure you are getting the right amount of sleep when you need it.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Monitor your health. The stresses that come with night shifts can alter your health. Make sure to check in and make sure you are staying healthy or it may be time to adjust your schedule.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Night shifts have their benefits, but they can also a wrench in a good sleeping, eating and working out schedule. Make sure to prepare for success in night shifts by following these 10 tips and share any additional tips you have!</span></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></div>

Alyssa schomaker, healthy lifestyle, night shifts, nurses, sleep, survival, Tips

10 Tips to Survive the Night Shifts

Trust me, I know how difficult it can be to balance life when the night shifts show up on the calendar. Although they inevitably mess...

Posted by Alyssa Schomaker / Monday, November 24, 2014 / No comments / 21 day fix grocery list , 21 Day fix ingredients , 21 day fix meal plan , Accountability , Support , Tips

21 day fix grocery shopping list

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I can honestly say that I might be in love with the 21 day fix meal plan!  Well ok I will be totally honest I AM IN LOVE WITH THE ENTIRE PROCESS.  Lets face it, it's easy, its simple, its basically fool proof.  If you stick to the things on the list of approved foods and you keep it basic you can't go wrong.  Plus I really dislike counting calories so the fact that I can tally up my containers and check it off each day is much more my style.  Now 4 rounds into the fix I don't even use the containers anymore.  I can see very clearly what a proper portion size should look like on my plate.  My body really has a much better system of regulating my feelings of fullness and I truly do have energy.  </div>
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The thing that I really like is that it perfectly aligns with clean eating!  I still follow the exact same guide of having a protein an a complex carb at each meal.  </div>
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So I get asked questions all the time about what a grocery list should look like.  While I can't tell you to go out and buy EVERYTHING on this list, I am going to give you an idea of the general things that you are going to be using on a daily basis for the fix.  The quick reference guide below really helps as well.</div>
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<b><span style="font-size: medium;">Proteins</span></b></div>
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So when you hit up the store stick to lean proteins like</div>
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Fish- Salmon & Tilapia</div>
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Fresh Chicken Breast</div>
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Turkey Breast</div>
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Eggs</div>
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Lean Ground Turkey</div>
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Pork Tenderloin</div>
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Flank Steak</div>
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Protein Powder</div>
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Veggie Burgers</div>
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Honestly I stay away from red meat, processed lunch meats, turkey bacon and ham slices.  I know it's on the list but when it comes to clean eating and nutritional value the things I have listed above are much better options.  Turkey bacon, lunch meat, and ham all are higher in sodium and can cause you to retain water.  </div>
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<b><span style="font-size: medium;">Fruits </span></b></div>
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Apples</div>
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Pears</div>
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Berries like Strawberries, Blackberries, Raspberries</div>
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Oranges</div>
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Watermelon</div>
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Cantaloupe</div>
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Kiwi</div>
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I honestly stayed away from bananas, mangos and grapes during the fix because they are still a good source of natural sugar but they also tend to be on the higher side.  So if I do have one of those I only do 1 per day.  As you get closer to your weight loss goal this becomes very important to shedding those last few pesky pounds.</div>
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<b><span style="font-size: medium;">Vegetables</span></b></div>
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Green Beans</div>
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Celery</div>
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Asparagus</div>
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Broccoli</div>
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Cauliflower</div>
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Spinach</div>
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Peppers</div>
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Onions</div>
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Tomaos</div>
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Squash</div>
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cucumbers</div>
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Lettuce</div>
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I also typically do not eat carrots because they are also higher in sugar.  I stay away from corn as a vegetable and if I eat it then it goes into the starch category.</div>
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<b><span style="font-size: medium;">Complex Carbohydrates </span></b></div>
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Brown Rice</div>
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Quinoa</div>
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Oatmeal (not instant in the packet) Rolled Instant Oats</div>
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Sweet Potatoes</div>
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Red Skin potatoes</div>
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Black Beans</div>
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Pinto Beans</div>
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Couscous</div>
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Ezekiel Bread</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCxWoqXNOJF_0GJkOP3EbeF21wZPjfqbZ-G5i4hFFtakNBvTvVuC6sL9M1DpZAj55ntbdY9sJqyDb76vIBLsxclYV55jwY7zp9DcMVyR0KNJ32VJ9xws9sxQn0dKT4JWPD37tiH5TmzRfP/s1600/IMG_6918.JPG" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCxWoqXNOJF_0GJkOP3EbeF21wZPjfqbZ-G5i4hFFtakNBvTvVuC6sL9M1DpZAj55ntbdY9sJqyDb76vIBLsxclYV55jwY7zp9DcMVyR0KNJ32VJ9xws9sxQn0dKT4JWPD37tiH5TmzRfP/s1600/IMG_6918.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="200" /></a><br />
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Whole Grain Tortillas</div>
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I know that on the complex carbohydrate list there are bagels, toast, pancakes, waffles and other breads.  But what I can say is this, from a nutritional standpoint even whole grain still turns to sugar in your stomach, it will not keep you full and offers little benefits.  Think of food as fuel.  Quinoa, sweet potatoes, ezekiel bread are great sources of whole grains that are very natural and will give you fiber, fullness and nutrients where a waffle or piece of toast is more of a filler.  Again, you can pick and choose and yes it is allowed but its up to you to decide how you want your results to play out.</div>
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<span style="font-size: medium;"><b>Blue</b></span></div>
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Unsweetened Coconut</div>
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Raw Unsalted Almonds</div>
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Raw Unsalted Cashews</div>
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Hummus</div>
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Goat Cheese</div>
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Feta Cheese</div>
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Avocado</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv-2M1tJ8Ua8-qdSk48qTFQ-GjE3A-wbPogYJbkDECDgyPyQ9IdL1aq141W_N6nxrCLWUyliiJwURMPR6HnAkFHx4WCgKcra-fSt3MGJcrl4LELxMJrPk-APfvgmg2VsmCMMr_TeIpq-5D/s1600/DSC_0022.JPG" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv-2M1tJ8Ua8-qdSk48qTFQ-GjE3A-wbPogYJbkDECDgyPyQ9IdL1aq141W_N6nxrCLWUyliiJwURMPR6HnAkFHx4WCgKcra-fSt3MGJcrl4LELxMJrPk-APfvgmg2VsmCMMr_TeIpq-5D/s1600/DSC_0022.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a><br />
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This is definitely a category that I used to go way over!  I used to eat hummus, almonds and cheese all in one day and it was totally killing my progress.  I actually eliminated cheese from my diet and saw that I was less bloated and more lean during that time.</div>
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<b><span style="font-size: medium;">List of other ingredients that I used frequently:</span></b></div>
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Extra Virgin Olive Oil</div>
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Coconut Oil</div>
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All Natural Peanut Butter, only ingredients are peanuts and a little salt.</div>
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Almond Butter</div>
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Almond Milk if you want that for your Shakeology</div>
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Chia Seeds</div>
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Sea Salt</div>
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Pepper</div>
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Chili Powder</div>
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Onion Salt</div>
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Garlic Powder</div>
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Garlic</div>
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Seltzer Water- Love the Deer Park and La Croix if you have a hard time drinking water.</div>
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Green Tea</div>
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Honey</div>
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Greek Yogurt</div>
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Cinnamon</div>
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Slivered Almonds</div>
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<i style="line-height: 24.6399993896484px; text-align: center;"><b>If you would like more support in your 21 day fix journey or you would like to start your 21 day fix journey please complete the application below to be considered for my next 21 day fix accountability, support/challenge group!</b></i></div>
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