A Fit Nurse: almonds

Showing posts with label almonds. Show all posts

Posted by Alyssa Schomaker / Monday, January 25, 2016 / No comments / 21 day fix approved , almonds , Alyssa schomaker , clean eating recipe , fitness , health , healthy recipe , nutrition

Spicy Roasted Almonds

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<span style="font-family: "verdana" , sans-serif;">Have you ever noticed that almonds play a big role in the clean eating lifestyle? Almonds are rich in vitamin E, calcium, magnesium, potassium, iron and a significant source of protein and fiber while being naturally low in sugar!! Great right?</span><br />
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<span style="font-family: "verdana" , sans-serif;">Often times we use almonds in desserts, some savory dishes but when you don't feel like cooking at all, you can turn this super food into a snack as well! </span><br />
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<span style="font-family: "verdana" , sans-serif;">This clean eating recipe is simple yet I added some kick to make it not so boring. This spicy roasted almond is something most adults will enjoy (especially if you love spicy foods!) and you might also want to consider doubling the recipe so you can share with a friend of two. </span><br />
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<span style="font-family: "verdana" , sans-serif;">What you need:</span><br />
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<span style="font-family: "verdana" , sans-serif;">1 cup raw almonds</span><br />
<span style="font-family: "verdana" , sans-serif;">1 1/2 tsp. olive oil</span><br />
<span style="font-family: "verdana" , sans-serif;">1 tsp. garlic powder</span><br />
<span style="font-family: "verdana" , sans-serif;">1 tsp. paprika</span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 tsp. cayenne </span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 tsp. cinnamon</span><br />
<span style="font-family: "verdana" , sans-serif;">1/4 tsp. salt to taste</span><br />
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<span style="font-family: "verdana" , sans-serif;">What you need to do:</span><br />
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<span style="font-family: "verdana" , sans-serif;">First, preheat oven to 325 F.</span><br />
<span style="font-family: "verdana" , sans-serif;">Add all ingredients in a bowl, stir making sure the almonds are coated well.</span><br />
<span style="font-family: "verdana" , sans-serif;">In a baking dish lined with parchment paper, spread the nuts then bake to 15-20 minutes until golden brown. In between baking, stir the nuts.</span><br />
<span style="font-family: "verdana" , sans-serif;">Be sure to keep your eye on the nuts as nearing the end time they tend to burn that easily! So a tip is keeping an alarm at around the 10 minute mark! :) </span><br />
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<span style="font-family: "verdana" , sans-serif;">Enjoy. </span><br />
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<span style="font-family: "verdana" , sans-serif;"><span style="background-color: white; box-sizing: border-box; color: #333333; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; vertical-align: baseline; white-space: pre-wrap;">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;"><span style="background-color: transparent; box-sizing: border-box; color: #1155cc; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="background-color: white; box-sizing: border-box; color: #333333; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; vertical-align: baseline; white-space: pre-wrap;">! 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><br />
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21 day fix approved, almonds, Alyssa schomaker, clean eating recipe, fitness, health, healthy recipe, nutrition

Spicy Roasted Almonds

Have you ever noticed that almonds play a big role in the clean eating lifestyle? Almonds are rich in vitamin E, calcium, magnesium, p...

Posted by Alyssa Schomaker / Friday, January 15, 2016 / No comments / 21 day fix approved , almonds , Alyssa schomaker , cauliflower recipes , clean eating , clean eating recipes , healthy eating , Healthy recipes , Recipes

CLEAN EATING ALMOND CRUSTED ROASTED CAULIFLOWER

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<span style="font-family: Verdana, sans-serif;">Do you have a cauliflower and not sure what to do with it? There are quite a lot of ways you can cook them and one of the basic way is roasting them. Yes it's nothing new but adding almonds in cauliflower can make a huge difference in taste! (And might make you a cauliflower convert and you'll get addicted to it!)</span></div>
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<span style="font-family: Verdana, sans-serif;">This clean eating recipe I am going to share with you is simple, you can play it by ear and is very versatile. </span></div>
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<span style="font-family: Verdana, sans-serif;">What you need:</span></div>
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<span style="font-family: Verdana, sans-serif;">1 cup almond (crushed/grind in food processor)</span></div>
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<span style="font-family: Verdana, sans-serif;">1-3 teaspoon garlic powder</span></div>
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<span style="font-family: Verdana, sans-serif;">2 eggs</span></div>
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<span style="font-family: Verdana, sans-serif;">1 medium head cauliflower</span></div>
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<span style="font-family: Verdana, sans-serif;">salt to taste</span></div>
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<span style="font-family: Verdana, sans-serif;">What you need to do:</span></div>
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<span style="font-family: Verdana, sans-serif;">1. Wash the cauliflower, remove the stem and break the head into florets. Make it bite size! :)</span></div>
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<span style="font-family: Verdana, sans-serif;">2. Break the egg in a bowl, whisk until well beaten. Set aside</span></div>
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<span style="font-family: Verdana, sans-serif;">3. In a separate bowl, add the crushed almonds and then add the garlic powder and salt to taste.</span></div>
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<span style="font-family: Verdana, sans-serif;">4. Then prepare the assembly line, </span></div>
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<span style="font-family: Verdana, sans-serif;">5. Get a floret, dip into the egg making sure it is well coated.</span></div>
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<span style="font-family: Verdana, sans-serif;">6. Roll it into the almond mixture and line them in a parchment paper or cookie sheets to prep for baking!</span></div>
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<span style="font-family: Verdana, sans-serif;">7. Bake at 350 F for about an hour. </span></div>
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<span style="font-family: Verdana, sans-serif;">Allow to cool before serving! Enjoy :)</span></div>
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<span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-family: 'Lato Light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">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-family: Lato; 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;"><span style="-webkit-font-smoothing: antialiased; background-color: transparent; box-sizing: border-box; color: #1155cc; font-family: 'Lato Light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-decoration: underline; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-family: 'Lato Light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goals. </span>

21 day fix approved, almonds, Alyssa schomaker, cauliflower recipes, clean eating, clean eating recipes, healthy eating, Healthy recipes, Recipes

CLEAN EATING ALMOND CRUSTED ROASTED CAULIFLOWER

Do you have a cauliflower and not sure what to do with it? There are quite a lot of ways you can cook them and one of the basic w...

Posted by Alyssa Schomaker / Monday, February 16, 2015 / No comments / 10 clean snacks nurses , A fit nurse , almonds , Alyssa schomaker , Beachbody top coach , cheese stick , hard boiled eggs , meatloaf muffins , No bake protein balls , popcorn , protein bars , shakeology , veggies and hummus

My top 10 clean, healthy snacks for nurses

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<span style="color: #444444; font-family: Verdana, sans-serif;">Hello there everyone! Hope that you are having a wonderful wintery Day! My third child was sick all night so, you know what that means... no sleep for this mama. Poor baby! Then my nanny's jeep stalled in the middle of the school drop off line so I have been riding solo today, with mama duties intertwined into my busy day!</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">We are al safe and surviving and that is what matters most. I love my profession because it is so flexible. What could be a complete disaster for most is a day that I just soak it in and spend it with my littles. </span><span style="color: #444444; font-family: Verdana, sans-serif;">Life is to short not too! Baby C. woke up from her nap and just as I was wrapping up some of my work for the day!</span><span style="color: #444444; font-family: Verdana, sans-serif;">I get emails asking me a lot what are some good healthy snacks that nurses/ shift workers can bring to work that are healthy and easy to grab for long busy shifts. I know that it is not always easy. I understand the obstacles that you face daily and I wanted to give you my top 10 clean snacks that will provide you energy during your busy shifts.</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">1. Almonds.</span></h4>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="background-color: white;">Awesome article stating the incredible benefits of almonds that you can read <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20">HERE.</a> To some it up for you....Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. </span>In addition to their cholesterol-lowering effects, almonds' ability to Vitamin reduce heart disease risk may also be partly due to the antioxidant action of the  found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.<br /><span style="background-color: white;"><span style="line-height: 22px;">I dont know about you but, when I am faced with a large chunk of cheese it is very difficult for me to stick to one ounce. I have recently found out i am lactose intolerant but, these are still one of those things that I love... so on occasion i will still sneak one. </span></span><br /><i>90 calories, 4.5 g fat, 1.0 g carbohydrates, 10.0 protein, 0 g fiber, 190 mg sodium, </i></span><br />
<span style="color: #444444; font-family: Verdana, sans-serif;">In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of </span><a href="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75" style="font-family: Verdana, sans-serif;">magnesium</a><span style="color: #444444; font-family: Verdana, sans-serif;"> plus 162 mg of </span><a href="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90" style="font-family: Verdana, sans-serif;">potassium</a><span style="color: #444444; font-family: Verdana, sans-serif;">.</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">2. Hard Boiled eggs.</span></h4>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Hardboiled eggs are my favorite go to snack. I boil up a dozen of them 2x/week for my family and they are a house hold favorite.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Eggs are protein packed powerhouse. <span style="background-color: white; line-height: 22px;">One large egg supplies 6g of high quality protein and a large variety of essential nutrients. </span><span style="background-color: white; line-height: 22px;"> </span><span style="background-color: white; line-height: 22px;">Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements.</span><span style="background-color: white; line-height: 22px;"> </span><span style="background-color: white; line-height: 22px;">Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement. </span><span style="background-color: white; line-height: 22px;">Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health.</span></span></div>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif; line-height: 22px;">Popcorn may feel like it is only designated to comfy nights on the couch or visits to your local movie theater but, depending on how it is prepared it can be a healthy, quick snack on the go.</span></div>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif;">Popcorn is a “whole grain,” which means it’s a good source of dietary fiber. In fact, 1 cup has 1.3 grams of fiber. Grains are comparable in concentration of antioxidants to fruit and vegetables. </span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: #f3f4f4;"> Plus, I</span><span style="background-color: white;">t’s sugar free, fat free, gluten free  and low in calories. </span></span></div>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif;">Just 31 calories for 1 cup air popped popcorn!</span></div>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif; line-height: 22px;">These delicious little morsels are weekly staple in my house. I literally live on these most days. I make two dozen of these a week. Pair them with some yellow mustard. Super convenient and 11 grams of protein per serving! Pop them into a baggie and you have an easy snack at work that will keep you satisfied.</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 22px;">Here is the link to the recipe. These are a must make item.</span></span><br />
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif; line-height: 22px;"><a href="http://www.afitnurse.com/2013/03/jamie-eason-turkey-muffins.html">click here</a></span><br />
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<span style="background-color: white; line-height: 22px;"><span style="color: #444444; font-family: Verdana, sans-serif;">This is such a great snack to have when you are on the go. Quick, convenient, and portable.</span></span><br />
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<span style="line-height: 1.4em;"><span style="color: #444444; font-family: Verdana, sans-serif;">It has protein and calcium and there are so many different and beautiful varieties. Of course there is saturated fat and it packs many calories so you have to be careful. But, 1 stick paired with an apple would be a perfect snack.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Here is the nutritional information in a Low Moisture, Part Skim, Mozzarella Cheese Stick - 1 ounce stick:</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif; line-height: 1.4em;">You can even find organic REAL cheese sticks from a company called Organic Valley.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Alright... now protein bars are one of those things that we have on hand every single day. There are a ton of commercial brand of protein bars you can buy. But, most are just a glorified candy bar with a ton of artificial ingredients. The only store bought bars that I buy on occasion are quest and kind bars. I would much rather make my own. Super easy to do. Low calorie, great combination of macronutrients, and protein to keep you satisfied. Again very portable.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Here is the link to my recipe section where you will find a variety of protein bar recipes:</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><a href="http://www.afitnurse.com/p/clean-eating-recipes_17.html">Click here</a>.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">7. <a href="http://www.myshakeology.com/alyssaschomaker">Shakeology</a></span></h4>
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<span style="color: #444444; font-family: Verdana, sans-serif;">YES... i love this stuff!! It has been my saving grace of nutrition for 2 years now. As a busy mom of three and wife this has saved me from many fast food trips while out and about doing activities with my children. When I first started to drink it I was solely looking for more energy in my workouts. I was trying to restrict calories while still trying to kick the last 10 pounds from my third baby and in doing so my body was not getting all of the nutrients that it needed. Which meant... cravings galore. After about 2 weeks my cravings had remarkable subsided. The more that I learned about the product and all of the superfoods, I understand how beneficial it is for my health. The ingredients are literally collected from all over the world, in some of the deepest jungles and brought back, so we can benefit from them. I drink the vegan formula d/t having lactose intolerance and it has replaced my daily vitamins. This is a great snack but, also it is a nutrient dense health shake. One thing that I will not miss a day of taking.</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">8. Tuna and Avocado:</span><br />
<span style="color: #444444; font-family: Verdana, sans-serif;">Love love love this combination! If you are following the 21 day Fix or the Fix Extreme meal plan this is a great snack that will fit the plan. Honestly, this is good for everyone. Super Quick, Delicious, and packed with healthy fats and proteins.</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">Chocolate + Peanut Butter + Protein</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Nuff said.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Fit girls Dream Snack.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">You can find the recipe <a href="https://www.blogger.com/Permalink%20?%20http://www.afitnurse.com/2013/01/no-bake-peanut-butter-balls.html">HERE!!! NOM! NOM! NOM!</a></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">To me there is nothing like noshing on some raw veggies. They taste so good and are a great way for me to get in some additional nutrients into my body. I have a habit of going over board on the hummus though. So, measuring out the portion to 1/4 cup has been very beneficial to me. If you are following the fix or the fix extreme meal plan  this is one blue container. I like to make my own hummus every week so we have it fresh for my family to enjoy. Super Simple to make too. Just chickpeas, tahini, lemon juice, garlic, and olive oil!!</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">These are my top 10 go to snacks when on the go. You can eat healthy as a nurse or someone that works long shifts, you just have to plan and be creative. IF you need more snack ideas or would like more assistance to reach your health and fitness goals then contact me <a href="mailto:afitnurse@gmail.com">HERE</a>. I would be glad to help you!!</span></div>
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10 clean snacks nurses, A fit nurse, almonds, Alyssa schomaker, Beachbody top coach, cheese stick, hard boiled eggs, meatloaf muffins, No bake protein balls, popcorn, protein bars, shakeology, veggies and hummus

My top 10 clean, healthy snacks for nurses

Hello there everyone! Hope that you are having a wonderful wintery Day! My third child was sick all night so, you know what that means... ...

Posted by Alyssa Schomaker / Monday, July 14, 2014 / No comments / almonds , banana , Dark chocolate , edamame , hummus , popcorn , red bell peppers , snacks for nurses

Snack ideas for nurses... 8 easy things to take on the go

<header class="entry-header entry-header-itemthumbnail" style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; margin: 0px auto;"><div class="entry-meta-title" style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
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<a href="http://blog.chamberlain.edu/2013/09/24/8-power-snacks-for-nurses/" rel="bookmark" style="border: 0px; color: #002663; font-size: 28px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to 8 Power Snacks for Nurses">8 Power Snacks For Nurses</a></h1>
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by John Loafman, Chamberlain School of Nursing</div>
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<a href="http://blog.chamberlain.edu/2013/09/24/8-power-snacks-for-nurses/" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to 8 Power Snacks for Nurses"><img alt="apples-power-snack.jpg" src="http://blog.chamberlain.edu/wp-content/themes/egd-chamberlain/thumb.php?src=http://blog.chamberlain.edu/wp-content/uploads/apples-power-snack.jpg&w=300&h=225&zc=1&q=100" style="border: 1px solid rgb(153, 153, 153);" /></a></div>
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Staying energized during a shift is critical — especially given that, on an average working day, a nurse can expect to <a href="http://www.hermanmiller.com/content/dam/hermanmiller/documents/research_topics/Nurse_Walking.pdf" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">walk upwards of four miles</a>. Energy drinks and coffee may give you the stamina boost for the time being, but there are other healthier ways that will give you the same kick, packaged with vital nutrients.<span id="more-4453" style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></span></div>
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<strong style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1. Popcorn</strong>: “Natural popcorn on overnight shifts. It gives me a snack without messing up my schedule.” – <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Angela Napoli</em></div>
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<em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><b>The Verdict:</b></em> Popcorn has caught some attention among health enthusiasts and nutritionists. The craze? Fiber — a filling nutrient that helps to improve cholesterol, digestive health and blood sugar, says <a href="http://health.yahoo.net/experts/losingitwithliz/popcorn-superfood" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Liz Vaccariello</a>, editor-in-chief for Reader’s Digest. As an added extra, popcorn has been shown to contain antioxidants, which are anti-aging compounds that promote healing and helps to ward off cancers. While popcorn may not be a substitute for fruits and vegetables, it sure can beat potato chips, pretzels and other less healthy snacks.</div>
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<strong style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2. Greek Yogurt and Almonds: </strong>“Greek yogurt with almonds… and lots of coffee!” – <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Shanna Coldwell-Foley</em></div>
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<em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><b>The Verdict (Greek yogurt):</b></em> Compared to traditional yogurt, Greek yogurt tends to contain more calories and protein, providing more energy for a long shift, says <a href="http://www.livestrong.com/article/476786-what-are-the-benefits-of-greek-yogurt-vs-regular-yogurt/" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Brian Willet</a>, Livestrong writer and personal trainer. On average, a 6-oz. serving of fat-free, plain Greek yogurt contains 100 calories and 18 grams of protein, where as a 6-oz. fat-free plain traditional yogurt contains only 80 calories and 8 grams of protein. When it comes down to it, Greek yogurt is a solid choice for a high-impact snack.</div>
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<em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><b>The Verdict (Almonds):</b></em> A snack so small yet so powerful! Almonds contain vitamin E, which is a powerful antioxidant. Not to mention, an ounce of almonds contains 6 grams of protein and 160 calories. They are also rich in B vitamins, fiber and essential mono- and polyunsaturated fatty acids, which contribute to lowering LDL cholesterol, says <a href="http://thechalkboardmag.com/superfood-spotlight-almonds" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Katie Horwitch</a>, a writer for The Chalkboard Magazine. In addition to delivering a power kick, a handful of almonds could help reduce your risk of diabetes and heart disease.</div>
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<strong style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3. Apples:</strong> “Anything as long as it is healthy! Sliced apples, protein shake…” – <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Shelley Edwards</em></div>
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<em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><b>The Verdict:</b></em> Apples contain natural sugar, which is what makes them so sweet. Your body converts the natural sugar into energy, keeping you on the move for longer. And here’s something you may not have known about apples:</div>
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“An apple will have the same effect as a cup of coffee without the side effect of an energy crash,” says <a href="http://www.everydayhealth.com/health-report/active-living/ways-to-boost-energy.aspx" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Kathi Casey</a>, wellness coach, author, trainer, and owner of Healthy Boomer Body Center in Otis, Mass.</div>
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<strong style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4. Bananas:</strong> Several Facebook fans recommended eating bananas during a long shift, and we figured out why:</div>
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<em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><b>The Verdict:</b></em> While bananas may only have about 1.5 grams of protein, that protein supplies 12 milligrams of tyrosine — an amino acid that helps to produce norepinephrine. When your norepinephrine system becomes activated, it employs large-scale effects on your brain, ultimately increasing levels of alertness, says<a href="http://healthyeating.sfgate.com/can-banana-give-boost-energy-before-running-3846.html" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"> Maia Appleby</a>, a writer on healthy living for the San Francisco Chronicle. Finally, bananas contain a healthy amount of natural sugars (about 16 grams) that your body converts into energy.</div>
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Here are some additional<span style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> suggestions for quick and easy snacks for nurses on the go:</span></div>
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<strong style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5. A Dose of Protein: Hummus </strong></div>
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This fiber- and protein-rich super food makes this a healthy and powerful choice. Try eating hummus with veggie sticks to gain more essential vitamins along with that kick of protein, says <a href="http://voices.yahoo.com/energy-boosting-snacks-2994660.html?cat=5" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Tracy DeLuca</a>, Yahoo! Voice contributor. “A small container of hummus and a zip bag of vegetables is easy to take on the go as well!”</div>
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<strong style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">6. Delectable Boost: Dark Chocolate</strong></div>
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A <a href="http://www.symptomfind.com/nutrition-supplements/energy-boosting-foods/" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">study conducted by the University of Nottingham</a> found that dark chocolate can increase blood flow, boosting energy levels to vital areas of the brain, for as much as three hours. There is one simple rule when it comes to chocolate: the darker the better, because it contains less sugar and includes more healthy compounds.</div>
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<strong style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">7. Rich in Vitamin C: Red Bell Peppers</strong></div>
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One red bell pepper contains 380% of your daily dosage of vitamin C. That’s nearly 3 times more than your average orange! Vitamin C plays a special role in the healing process, helping you to feel less fatigued, says <a href="http://ecosalon.com/20-foods-to-give-you-energy/" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Stephanie Rogers</a> of EcoSalon. Red bell peppers is yet another great snack that’s easily portable. Try them with hummus!</div>
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<strong style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8. Energy Lifter: Edamame</strong></div>
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Edamame may be one of the greatest snacks to keep your hunger at bay with its slowly digestible fiber, complex carbohydrates and healthy fats. This super food packages 16 grams of protein and less than 200 calories per cup, says <a href="http://www.cookinglight.com/eating-smart/nutrition-101/foods-for-energy-00412000075711/page12.html" style="border: 0px; color: #005fb7; font-family: inherit; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Karen Ansel</a>, RD, writer for Cooking Light.</div>
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<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;">- See more at: http://blog.chamberlain.edu/2013/09/24/8-power-snacks-for-nurses/#sthash.FqB7h3mu.dpuf</span>

almonds, banana, Dark chocolate, edamame, hummus, popcorn, red bell peppers, snacks for nurses

Snack ideas for nurses... 8 easy things to take on the go

8 Power Snacks For Nurses by John Loafman, Chamberlain School of Nursing Staying energized during a shift is critical — especially...

Posted by Alyssa Schomaker / Sunday, November 3, 2013 / No comments / almonds , blueberries , clean eating snacks , cottage cheese , peanut butter , rice cakes , shakeology , snacks while clean eating

clean eating snack ideas

Everyone at one point or another gets bored with what they are snacking on!  So instead of letting you get the the point where you just grab the first unhealthy food let's brainstorm some great options.  You can print out this list and store it in a safe place so that when the time comes and you want to get creative you have all the tools right in front of you!!!<br>
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 Why you should eat snacks?  You should aim to eat every 2 1/2 to 3 hours and 5-6 times a day.  Each meal should be around 200 to 300 calories depending on your weight loss goals and body composition!  But you are not gorging yourself 6 times a day you are controlling your portions and the quality of food that you eat!!! <br>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHX-8fDRHE-HphKnbj_08_1CjklKVV7wmfZo9RjpV_NBdWMz_ocVnmHhTvKTXeQpK09YA-TF0s_CzaKt303rINjBqcFP7mZYLATimfZrUSemJFaeATJt7jYCrc-yk29_hPYz3rEEFtlqM/s1600/IMG_1712.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="clean eating snacks" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHX-8fDRHE-HphKnbj_08_1CjklKVV7wmfZo9RjpV_NBdWMz_ocVnmHhTvKTXeQpK09YA-TF0s_CzaKt303rINjBqcFP7mZYLATimfZrUSemJFaeATJt7jYCrc-yk29_hPYz3rEEFtlqM/s200/IMG_1712.JPG" title="" width="150"></a></td></tr>
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<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQiKaK6qeUa7AR5cEUoGa8sXqfZ1i_AyZUbWl66p2xmt0PO2AIe9HM-XgLkKdQ-1be8wmAkkchpRilGXgDY9aKNArP7tXEmjD9JzJZn4yHbpbsYbYfYeoWw9NjNwZoEnPqmWcN0DWk2VI/s1600/IMG_0069.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="clean eating snack ideas" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQiKaK6qeUa7AR5cEUoGa8sXqfZ1i_AyZUbWl66p2xmt0PO2AIe9HM-XgLkKdQ-1be8wmAkkchpRilGXgDY9aKNArP7tXEmjD9JzJZn4yHbpbsYbYfYeoWw9NjNwZoEnPqmWcN0DWk2VI/s200/IMG_0069.JPG" title="" width="150"></a>
<li>1/2 cup cottage cheese w/ 1/2 cup blueberries</li>
<li>1/2 cup greek yogurt w/ 1/2 cup blueberries or other berries and a drizzle of agave nectar for sweetness.</li>
<li>1 apple and 14 raw unsalted almonds</li>
<li>2 cups of celery and 1-2 tbsp all natural peanut butter (the only ingredient should be peanuts)</li>
<li>2 plain unsalted brown rice cakes with 1-2 tbsp all natural peanut butter.</li>
<li>1 cup of carrots and cucumbers and 1-2 tbsp hummus</li>
<li><a href="http://myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a><span style="color: #ea6642;"></span></li>
<li>Protein Shake- 1 scoop vanilla protein powder, 12-14 oz water, frozen fruit.</li>
<li>5 egg whites with salsa and a sprinkle of feta cheese.</li>
<li>1 whole grain tortilla with 1 tbsp all natural peanut butter and 1 banana sliced, create a roll up.</li>
<li>1 bag of edamame</li>
<li>2 cups sugar snap peas and 1-2 tbsp hummus</li>
<li>1 cup strawberries and a handful of raw unsalted cashews </li>
<li>I have a whole list of snack ideas include protein bars, meatloaf muffins, and smoothies on my <a href="http://www.afitnurse.com/p/clean-eating-recipes_17.html" target="_blank">eat clean recipes tab</a>!!</li>
<li>20 grapes and 1 low fat cheese stick</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrR-TMBY0o2v16fkv83-PKJejrRk2waKyhLyoeyHXKb81udOUjbvGqB1O8PKYqPzZcJApTtsTBtF8eKUBfAhHOlI88HvzjdGw7IClH5nNckt-KTNaRdNTZTFD_Zu5o3g-8ElFZxtXDRs/s1600/IMG_1719.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrR-TMBY0o2v16fkv83-PKJejrRk2waKyhLyoeyHXKb81udOUjbvGqB1O8PKYqPzZcJApTtsTBtF8eKUBfAhHOlI88HvzjdGw7IClH5nNckt-KTNaRdNTZTFD_Zu5o3g-8ElFZxtXDRs/s200/IMG_1719.JPG" width="150"></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj1lwQX4f-_1a_vffvf9Fd1xKgHAQ7zGt-ETxmHayO4DWVxq5j-UZ0vTjIafa8RKFcEKY7Ii6gZTh_MKR8wWdjaLCpCgezE-Vb-n6pyGhUJW0uX08JJMATax0HjQcx2dNk-3vxIglH688/s1600/IMG_2498.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="clean eating snack ideas" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj1lwQX4f-_1a_vffvf9Fd1xKgHAQ7zGt-ETxmHayO4DWVxq5j-UZ0vTjIafa8RKFcEKY7Ii6gZTh_MKR8wWdjaLCpCgezE-Vb-n6pyGhUJW0uX08JJMATax0HjQcx2dNk-3vxIglH688/s200/IMG_2498.JPG" title="" width="150"></a>I hope you find something to satisfy your hunger and fuel your body for optimum weight loss and performance!!

almonds, blueberries, clean eating snacks, cottage cheese, peanut butter, rice cakes, shakeology, snacks while clean eating

clean eating snack ideas

Everyone at one point or another gets bored with what they are snacking on! So instead of letting you get the the point where you just grab...

Posted by Alyssa Schomaker / Monday, October 7, 2013 / 2 Comments / almonds , chocolate , clean eating breakfast , coconut , IIFYM , macro , oatmeal , salt , vanilla almond milk

Almond Joy Oatmeal

I admit that I have a weakness for chocolate! I just can't get enough of it! I have come to the realization that I just can't buy it! My willpower is just not strong enough! <br>
<br>
0h well! Today is day one of starting my journey of really track<span class="text_exposed_hide">...</span><br>
<span class="text_exposed_show">ing my macros! I have done a lot of research on IIFYM and it makes complete sense to me! I will continue to eat a nutrient dense diet but, if my chocolate addiction can fit my macros without the guilt then I am on board. <br>
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I eat for my health and for my goals! Currently trying to build some muscle so cals and carbs are going uppity up! <br>
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Any of you just starting #iifym and want to support each other in the progress?? <br>
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</span><div class="separator" style="clear: both; text-align: center;"><span class="text_exposed_show"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK3m_zfEFvOiR9DMhps2LTlyya7-TDVVV-htaRDdphpSnouMQnS9YapIYBZ3ZyL-AALmgggYSQ4nu70h2ipGyUm-yMm_E1fmUU8qVdZVA9BUJj5GfjQpbhJNurfXlfUeRNnDoqrwbfaFDw/s1600/almondjoyoatmeal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK3m_zfEFvOiR9DMhps2LTlyya7-TDVVV-htaRDdphpSnouMQnS9YapIYBZ3ZyL-AALmgggYSQ4nu70h2ipGyUm-yMm_E1fmUU8qVdZVA9BUJj5GfjQpbhJNurfXlfUeRNnDoqrwbfaFDw/s320/almondjoyoatmeal.jpg" width="320"></a></span></div><span class="text_exposed_show"> <br>
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<span class="userContent"><br>
<div class="text_exposed_root text_exposed" id="id_5253024d87cb59855053794">Almond Joy Oatmeal<br>
Serves 1<br>
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Ingredients:<br>
1/2 cup old fashioned oats<span class="text_exposed_hide">...</span><span class="text_exposed_show"><br>
1 cup unsweetened, vanilla almond milk<br>
2 tbsp shredded coconut, unsweetened<br>
2 tbsp sliced almonds<br>
2 tsp dark chocolate chips<br>
Pinch of salt<br>
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Directions:<br>
Prepare the oats according to your favorite method, stove top or microwave. Once cooked, stir in the coconut, almonds and salt and top with chocolate chips.<br>
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You can eat it like that, or sir in the chocolate so it gets melty and gooey. It may not seem like it will be sweet enough because of the unsweetened milk and coconut, but the chocolate is just enough to make up for it.</span></div></span><br>
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almonds, chocolate, clean eating breakfast, coconut, IIFYM, macro, oatmeal, salt, vanilla almond milk

Almond Joy Oatmeal

I admit that I have a weakness for chocolate! I just can't get enough of it! I have come to the realization that I just can't buy it...

Posted by Alyssa Schomaker / Tuesday, August 27, 2013 / No comments / almonds , applesauce , bananas , bars , chocolate , clean eating , cocoa powder , egg whites , oats , Protein , protein powder

Chocolate Almond Protein bars

<div id="ingredients" style="margin: 10px;"><div class="single_recipe_header" id="ingr_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;"><span style="color: black;">If you have been following my blog for awhile now you know that chocolate is like my BFF! I am always looking for healthy ways to get chocolate into my diet because lets face it, I can't live without it! Ha! This is one of my new favorite chocolate protein bar recipes! My kids love it as well! I made two batches because the first batch was gone within hours! </span></div><div class="single_recipe_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;"><span style="color: black;"></span> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZbo-R8xyzbmAeckpTXt_p_psftZW-aBmkmFD6VNtFjacY98q6BmEEiqSbZ9QXq0MNLPOnHhwpBMXZ4EhCluT8kF60wcqb6j4LDC897GymX95koaA0EaTjtsmOYJQveo0VcsWMyAuSI6km/s1600/chewy_protein_brownies_recipe1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZbo-R8xyzbmAeckpTXt_p_psftZW-aBmkmFD6VNtFjacY98q6BmEEiqSbZ9QXq0MNLPOnHhwpBMXZ4EhCluT8kF60wcqb6j4LDC897GymX95koaA0EaTjtsmOYJQveo0VcsWMyAuSI6km/s320/chewy_protein_brownies_recipe1.jpg" width="274" /></a></div><div class="single_recipe_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;"> </div><div class="single_recipe_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;"> </div><div class="single_recipe_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;">Ingredients<span class="single_recipe_text" style="color: black; font-size: 14px;"> (8 bars)</span></div><ul class="single_recipe_text" id="ingr" style="color: black; font-size: 14px; margin-left: 20px; padding: 0px;"><li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">3/4 cup rolled oats</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">4 x 30 gram scoops chocolate flavoured whey protein</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 cup roughly chopped almonds</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 cup unsweetened applesauce</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 cup egg whites</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/4 cup mashed banana</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">2 tbsp maca root powder</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 tbsp raw cacao or cocoa powder (I used Navitas Naturals raw cacao, but you can use non-raw high quality cocoa too)</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/3 cup water</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">a few drops of almond extract</li>
</ul></div><div id="instructions" style="margin: 10px;"><div class="single_recipe_header" id="inst_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;">Instructions</div><ul class="single_recipe_text" id="inst" style="color: black; font-size: 14px; margin-left: 20px; padding: 0px;"><li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Preheat oven to 375F and oil a 9x9 inch non-stick baking pan. (The hardest part about this recipe is getting the baked bars out of the pan, so do this bit well! I greased the inside of my pan with coconut oil.)</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Combine all wet ingredients in one bowl and all dry ingredients except for the almonds in another.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Beat the wet ingredients with a fork or whisk until they form a smooth mixture, then pour into the combined dry ingredients.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Fold in the almonds and mix one more time. Pour the batter into your greased pan and bake for 20 minutes. You may see small holes erupting with moisture on the surface of the bars when they're ready.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Take the pan out of the oven and let it cool completely. Use a flipper and/or knife to separate the baked square from the edges of the pan.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">I've found that it's easiest to remove the bars by cutting a straight line down the middle, then using a metal flipper to lift one half out. Working from the line that you cut, wiggle the flipper underneath one half to loosen up the bottom, then lift it out. Do the same on the other side.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Once both halves are out of the pan, cut them so that you have a total of 8 evenly sliced bars.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Bars will keep well in the fridge for about 1 week. If you want to store them for longer, wrap each one in cling film, seal in a bag, and freeze. (of course they didn't last long enough in my house)</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Nutrition per serving (1 bar): 163 calories, 6g fat (1g saturated), 35mg cholesterol, 53mg sodium, 11g carbs, 2g fiber, 3g sugar, 16g protein.</li>
</ul></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>

almonds, applesauce, bananas, bars, chocolate, clean eating, cocoa powder, egg whites, oats, Protein, protein powder

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