Lemon Blueberry Oatmeal Recipe

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvSAM9lGXMXnvjN-MLY6HbpciC9TtSPjlxCPw-bDuKeZJBzkrrwqa3K6qEkzkAqezoJU78VZJr2DyyooEg2awF5ybg8uQ5MBZAsMnRbikwLmK9IC0ZfG8JrgxggUwM7IAi6Jw9UnMdUI0/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvSAM9lGXMXnvjN-MLY6HbpciC9TtSPjlxCPw-bDuKeZJBzkrrwqa3K6qEkzkAqezoJU78VZJr2DyyooEg2awF5ybg8uQ5MBZAsMnRbikwLmK9IC0ZfG8JrgxggUwM7IAi6Jw9UnMdUI0/s320/1.jpg" width="320" /></a></div> <br /> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">Oatmeal in the morning doesn't grow old. There's something about holding that warm bowl of amazing, healthy goodness in your hands that can start the day a whole lot better (and of course coffee too!) </span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">This clean eating recipe I am going to share with you today is a marriage of two wonderful ingredients added in the oatmeal that just fits right - lemon and blueberries. Can you smell it already?</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">This recipe got some egg whites added in it but don't you worry - that's an added feature that'll benefit you! It's an added protein plus you won't see it in the bowl if you mix it fast and you won't taste it either. You'll just fall in love with the lemons and blueberries! I swear!</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">What you need: </span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">1 cup steel-cut oats</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">4 cups water</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">4 egg whites</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">1 tablespoon fresh lemon zest</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">1 cup fresh blueberries</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">honey to taste or you may use agave nectar</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">What you need to do:</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">Bring water to a boil using a medium-sized pot.</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">Once boiling, add the oats, lemon zest then cover. Bring to a boil and reduce to simmer.</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">When water is reduced, add in egg white - you need to beat or mix fast in this stage! Don't stop stirring until the egg whites are cooked. Indication is you will see the mixture turn white. :)</span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">When oats are cooked, top with the fresh blueberries, agave or honey! Enjoy!</span></div> <div style="text-align: justify;"> <br /></div> <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-align: justify; 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-align: justify; 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><br /> <br />

21 day fix approved, Alyssa schomaker, beachbody, blueberries, breakfast, clean eating, clean eating recipes, lemon, lemon recipes, oatmeal, oatmeal recipes, Recipes

Lemon Blueberry Oatmeal Recipe

Oatmeal in the morning doesn't grow old. There's something about holding that warm bowl of amazing, healthy goodness in your ha...

5 Perfect Foods for a Healthy Brain

<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"></b></span></span><br /> <div class="separator" style="clear: both; text-align: center;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivzXSZ1fPTPDPh-ZwoBC3lxvgLGsQDOZy0hL7PHWsLC4GTUdydIF8NPi1-jkwXfmGFw0rpnj416R4qVanHVacfbQF3lyBvvO94VtQIo4fzDDc40cEMlx2Ui6XR2vo9O8FUhISyvjKR6b6Z/s1600/woman-731395_1280.jpg" imageanchor="1"><img alt="5 Perfect Foods for a Healthy Brain" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivzXSZ1fPTPDPh-ZwoBC3lxvgLGsQDOZy0hL7PHWsLC4GTUdydIF8NPi1-jkwXfmGFw0rpnj416R4qVanHVacfbQF3lyBvvO94VtQIo4fzDDc40cEMlx2Ui6XR2vo9O8FUhISyvjKR6b6Z/s1600/woman-731395_1280.jpg" title="" /></a></b></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We need to have a healthy brain if we want to have a healthy body. We are only as strong as our minds. As we learn more about food and its effects, the phrase, “you are what you eat,” becomes more true. We have five perfect foods to protect your healthy brain. Implement them into your diet for a clearer mind and a stronger memory.</span></b></div> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><br /> </b><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Blueberries</span></b></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Blueberries are a great snack for a healthy brain. Blueberries contain strong antioxidants that are important for brain cell rejuvenation. Blueberries also contain bioflavonoids and phytonutrients. Bioflavonoids and phytonutrients increase memory function in the short-term and long-term. </span></b></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is easy to implement blueberries into your diet. You can eat them plain, or you can add them to your peanut butter toast, morning oatmeal, and smoothies.</span></b></div> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Seafood</span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Specifically, fatty fish such as salmon, albacore tuna, and sardines are great foods to implement for a healthy brain. These fatty fish are packed with omega-3 fatty acids which are necessary for transmitting signals between brains cells. Good communication between the cells is important for memory retrieval, mental health, and the prevention of dementia.Try eating fatty fish for two dinners each week or pre-make salmon to add to your lunch salads!</span></div> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Vegetables</span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Leafy green vegetables and cruciferous vegetables are important aspects of a diet for a healthy brain. Cauliflower, cabbage, kale, brussel sprouts, broccoli, and spinach should be implemented into your daily diet to reap all the nutritional benefits. These vegetables contain antioxidants, vitamin C, and carotenoids. Carotenoids are great brain protectors. Making vegetables as a side dish to every meal is an easy way to get more of these nutrients into your diet. </span></div> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Sweet Treats</span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Yes! You can enjoy some tasty treats to improve your brain. We do not mean chocolate chip cookies, but there are some delicious options! Dark chocolate, apples, grapes, and red wine all share a common nutrient. That nutrient is a flavonoid. Flavonoids are linked to the improvement of brain function. That’s enough reason to enjoy an after dinner sweet treat or a glass of wine at the end of a long day. </span></div> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Coffee</span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When drinking coffee, it is all about moderation. Too much caffeine can cause brain fog and restlessness, but 1 to 3 cups (a cup being 8 ounces) of coffee each day has been shown to increase attention span and reaction time. Stay within 300-400 mg of caffeine each day and you will notice an instantly more alert healthy brain. </span></div> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Overall, a healthy brain produces a strong mind and a strong will. To obtain your fitness and wellness goals, implement these healthy foods into your diet! You will notice a difference. For extra support on your journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help motivate you to reach your fitness goals. :)</span></div> </b><span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><br class="Apple-interchange-newline" /></span></span>

blueberries, brain, clean eating snacks, clean snacks, coffee, Dark chocolate, eating healthy, healthy, healthy brain, healthy choice, salmon, vegetables

5 Perfect Foods for a Healthy Brain

We need to have a healthy brain if we want to have a healthy body. We are only as strong as our minds. As we learn more about food and i...

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> <br>  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> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody> <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> <tr><td class="tr-caption" style="text-align: center;"></td></tr> </tbody></table> <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> <div class="separator" style="clear: both; text-align: center;"> <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> <br> <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!!

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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...