A Fit Nurse: carbohydrates

Showing posts with label carbohydrates. Show all posts

Posted by Alyssa Schomaker / Wednesday, February 4, 2015 / No comments / 21 day fix extreme , 21 day fix extreme food , A fit nurse , Alyssa schomaker , Autumn calabrese , Beachbody top coach , carbohydrates , fats , fitness , food list , fruits , grocery list , health , Protein

21 day fix extreme approved Food list

<span style="font-family: Verdana, sans-serif;">So this week the 21 day fix extreme became available. I just got a sneak peek and the approved food list and I am ready to take my nutrition and results to the next level. This is definitely not a lifestyle program. Where I feel like the 21 day fix is definitely a maintainable nutrition and fitness program that individuals can do over and over again.</span><br />
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</span> <span style="background-color: white; line-height: 18.6666660308838px;"><span style="font-family: Verdana, sans-serif;">21 Day Fix EXTREME is the next program in the Fix product line.  It builds off the basics of 21 Day Fix and takes it to the next level. Combining no-nonsense portion control with steady state aerobics, resistance training, and explosive power moves, 21 Day Fix Extreme is a complete functional fitness program that targets every muscle in the body to help you will torch calories while creating a leaner, stronger and more functional physique.</span></span><br />
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</span></span> <span style="background-color: white; line-height: 18.6666660308838px;"><span style="font-family: Verdana, sans-serif;">The nutrition is much more strict with no cheats or cheats. Autumn Countdown to competition program is also included and can be cycled into the extreme nutrition plan or done in the final week of the program. As you see in the following 21 day fix extreme food list still plenty of food but, sugars of any kind are restricted.</span></span><br />
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<tr><td class="tr-caption" style="text-align: center;">21 day fix extreme food list</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6oagKvLU6ez1EQO7XWxaOaE6n-uVpjojMBy-OJ_BS9et_rsDLYO5pT-9jFkn9ptbjkCQvJPAd0WHNTZg05XVzO9vYm8Fzb1C5FzrZX1wQiY0qTF8J1voObPWYxTgah7-iUj5mVBaysPEo/s1600/Screen+Shot+2015-02-04+at+12.22.53+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 day fix extreme, grocery list, food list, fruits, carbohydrates, protein, fats, Autumn Calabrese, 21 day fix extreme food, Beachbody top coach, Alyssa schomaker, , A fit nurse, " border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6oagKvLU6ez1EQO7XWxaOaE6n-uVpjojMBy-OJ_BS9et_rsDLYO5pT-9jFkn9ptbjkCQvJPAd0WHNTZg05XVzO9vYm8Fzb1C5FzrZX1wQiY0qTF8J1voObPWYxTgah7-iUj5mVBaysPEo/s1600/Screen+Shot+2015-02-04+at+12.22.53+PM.png" title="" width="640" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Kale</span></div>
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<span style="font-family: Verdana, sans-serif;">Collard Greens</span></div>
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<span style="font-family: Verdana, sans-serif;">Spinach</span></div>
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<span style="font-family: Verdana, sans-serif;">Brussels sprouts, chopped or 5 medium</span></div>
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<span style="font-family: Verdana, sans-serif;">Broccoli, chopped</span></div>
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<span style="font-family: Verdana, sans-serif;">Asparagus, 10 large spears</span></div>
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<span style="font-family: Verdana, sans-serif;">Beets, 2 medium</span></div>
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<span style="font-family: Verdana, sans-serif;">Tomatoes, chopped, cherry or 2 medium</span></div>
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<span style="font-family: Verdana, sans-serif;">Squash (summer) sliced</span></div>
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<span style="font-family: Verdana, sans-serif;">Winter squash (all varieties) cubed</span></div>
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<span style="font-family: Verdana, sans-serif;">Cauliflower, chopped</span></div>
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<span style="font-family: Verdana, sans-serif;">Artichokes, 1/2 large</span></div>
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<span style="font-family: Verdana, sans-serif;">Eggplant, 1/2 medium</span></div>
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<span style="font-family: Verdana, sans-serif;">Okra</span></div>
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<span style="font-family: Verdana, sans-serif;">Cabbage, chopped</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1FdqDx8wAttD10RjxrH2eHuaERHi-7t2ZAHvbdsA5NoB_GdSckvmGFt96eEi8IVUuWtBntAW1xxGaewIyRuUIp8i-8a-q6NJIZA3uCHa1bKPaLZaE1r-srRikBuA1Auf5PNYFskVdXXgB/s1600/Screen+Shot+2015-02-04+at+12.32.50+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img alt="21 day fix extreme, grocery list, food list, fruits, carbohydrates, protein, fats, Autumn Calabrese, 21 day fix extreme food, Beachbody top coach, Alyssa schomaker, , A fit nurse, " border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1FdqDx8wAttD10RjxrH2eHuaERHi-7t2ZAHvbdsA5NoB_GdSckvmGFt96eEi8IVUuWtBntAW1xxGaewIyRuUIp8i-8a-q6NJIZA3uCHa1bKPaLZaE1r-srRikBuA1Auf5PNYFskVdXXgB/s1600/Screen+Shot+2015-02-04+at+12.32.50+PM.png" title="" width="640" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Blueberries</span></div>
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<span style="font-family: Verdana, sans-serif;">Orange - 1 medium</span></div>
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<span style="font-family: Verdana, sans-serif;">Tangerine (2 small)</span></div>
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<span style="font-family: Verdana, sans-serif;">Mango</span></div>
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<span style="font-family: Verdana, sans-serif;">Peach (1 large)</span></div>
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<span style="font-family: Verdana, sans-serif;">Nectarine</span></div>
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<span style="font-family: Verdana, sans-serif;">Figs (2 small)</span></div>
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<span style="font-family: Verdana, sans-serif;">Honeydew</span></div>
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<span style="font-family: Verdana, sans-serif;">Sardines (7 medium)</span></div>
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<span style="font-family: Verdana, sans-serif;">Boneless, skinless chicken or turkey breast, cooked, diced</span></div>
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<span style="font-family: Verdana, sans-serif;">Lean ground chicken or turkey, cooked</span></div>
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<span style="font-family: Verdana, sans-serif;">Fish, freshwater (talapia)cooked, flaked</span></div>
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<span style="font-family: Verdana, sans-serif;">Fish, freshwater (catfish, trout) cooked, flaked</span></div>
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<span style="font-family: Verdana, sans-serif;">Fish, cold water, wild caught (salmon) cooked, flaked</span></div>
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<span style="font-family: Verdana, sans-serif;">Game: buggalo (bison, ostrich, venison, cooked, diced</span></div>
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<span style="font-family: Verdana, sans-serif;">Game: lean ground (>=95% lean) cooked diced</span></div>
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<span style="font-family: Verdana, sans-serif;"> Eggs, 2 large</span></div>
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<span style="font-family: Verdana, sans-serif;">Egg Whites, 8 large</span></div>
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<span style="font-family: Verdana, sans-serif;">Greek yogurt, plain 1%</span></div>
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<span style="font-family: Verdana, sans-serif;">Yogurt, plain 2%</span></div>
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<span style="font-family: Verdana, sans-serif;">Shellfish (shrimp, crab, lobster) cooked</span></div>
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<span style="font-family: Verdana, sans-serif;">Clams, canned drained</span></div>
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<span style="font-family: Verdana, sans-serif;">Red meat, extra-lean, cooked, diced</span></div>
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<span style="font-family: Verdana, sans-serif;">lean ground red meat (>=95% lean) cooked</span></div>
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<span style="font-family: Verdana, sans-serif;">Shakeology, 1 scoop</span></div>
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<span style="font-family: Verdana, sans-serif;">Tempeh</span></div>
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<span style="font-family: Verdana, sans-serif;">Tofu, firm</span></div>
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<span style="font-family: Verdana, sans-serif;">Pork Tenderloin, diced cooked</span></div>
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<span style="font-family: Verdana, sans-serif;">Tuna, canned light in water, drained</span></div>
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<span style="font-family: Verdana, sans-serif;">Cottage cheese, 2 %</span></div>
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<span style="font-family: Verdana, sans-serif;">Protein powder (hemp, rice, pea) 1 1/2 scoops, approx 42g T</span></div>
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<span style="font-family: Verdana, sans-serif;">Protein powder (whey) 1 1/2 scoops, approx. 42g</span></div>
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<span style="font-family: Verdana, sans-serif;">Sweet Potatoes</span></div>
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<span style="font-family: Verdana, sans-serif;">Yams</span></div>
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<span style="font-family: Verdana, sans-serif;">Quinoa, cooked</span></div>
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<span style="font-family: Verdana, sans-serif;">Lentils, cooked, drained</span></div>
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<span style="font-family: Verdana, sans-serif;">Edamame, shelled</span></div>
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<span style="font-family: Verdana, sans-serif;">Peas</span></div>
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<span style="font-family: Verdana, sans-serif;">Re fried beans, non fat </span></div>
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<span style="font-family: Verdana, sans-serif;">Brown rice</span></div>
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<span style="font-family: Verdana, sans-serif;">Wild rice</span></div>
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<span style="font-family: Verdana, sans-serif;">Potato (1/2 medium)</span></div>
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<span style="font-family: Verdana, sans-serif;">Corn on the cob </span></div>
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<span style="font-family: Verdana, sans-serif;">Amaranth </span></div>
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<span style="font-family: Verdana, sans-serif;">Buckwheat</span></div>
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<span style="font-family: Verdana, sans-serif;">Pasta, whole grain</span></div>
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<span style="font-family: Verdana, sans-serif;">Couscous </span></div>
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<span style="font-family: Verdana, sans-serif;">Bread, whole grain 1 slice</span></div>
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<span style="font-family: Verdana, sans-serif;">Tortila, whole wheat, 1 small</span></div>
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<span style="font-family: Verdana, sans-serif;">Avocado, mashed or 1/4 medium</span></div>
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<span style="font-family: Verdana, sans-serif;">12 almonds whole, raw</span></div>
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<span style="font-family: Verdana, sans-serif;">8 cashews</span></div>
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<span style="font-family: Verdana, sans-serif;">14 peanuts</span></div>
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<span style="font-family: Verdana, sans-serif;">2 pistachios </span></div>
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<span style="font-family: Verdana, sans-serif;">10 pecan halves</span></div>
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<span style="font-family: Verdana, sans-serif;">8 walnut halves</span></div>
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<span style="font-family: Verdana, sans-serif;">Feta cheese, crumbled </span></div>
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<span style="font-family: Verdana, sans-serif;">Goat cheese, crumbled </span></div>
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<span style="font-family: Verdana, sans-serif;">Mozzarella, shredded </span></div>
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<span style="font-family: Verdana, sans-serif;">Cheddar, shredded</span></div>
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<span style="font-family: Verdana, sans-serif;">Parmesan, shredded </span></div>
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<span style="font-family: Verdana, sans-serif;">*excluse Dairy if following the countdown to competition plan.</span></div>
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<span style="font-family: Verdana, sans-serif;">I am headed to California for Superstar diamond day in March, and then to Cancun for an all expense paid trip by Beachbody for my family and I in April so I plan on starting this program in two weeks.  <span style="background-color: white; line-height: 24.6399993896484px;">I want to tone, tighten and feel wonderful in my bathing suit and summer clothes!  I love the feeling of being confident because I am eating healthy and exercising!  My goal is to just be in the best shape I can personally be for myself!  I'm doing this to bust out of my winter body and be ready for the warmer weather when it arrives!  IT takes more than 1 month to reach your ultimate goals with your health and fitness!  So I know that if I start now I will be at the goal when the weather warms up!</span></span></div>
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<span style="font-family: Verdana, sans-serif;">Do you have an event (wedding, Vacation, photo shoot) that you want to look your best at? Are you ready to take your fitness and nutrition up a notch or two? Have you completed the <span style="background-color: white; line-height: 24.6399993896484px;">21 Day Fix or completed programs like P90X, P90X3, Insanity Max30, T25, Turbofire, Asylum, Chalean Extreme.</span></span></div>
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<span style="background-color: white; text-align: start;"><span style="color: cyan; font-family: Verdana, sans-serif;"><span style="font-size: 17.6000003814697px; line-height: 24.6399993896484px;"> </span><span style="line-height: 24.6399993896484px;"><span style="font-size: large;">Want to join me in my accountability group this month?</span></span></span></span></div>
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 17.6000003814697px; line-height: 24.6399993896484px; text-align: start;">I am going to help you set realistic goals, teach you how to follow the meal plan, how to plan your week, your days, your meals and snacks so that you can get the best results possible. We will hold each other accountable with a daily check in and rating of your day!  Our goal is to help you reach the results that you want!!!!  Do you want to do this program but you are AFRAID you will fail or that it will be another program that sits on the shelf and collects dust?  Well then join me!!!! It does not cost anything additional.  It's just a perk of purchasing the program through me as your <a href="http://beachbodycoach.com/alyssaschomaker">coach</a>.</span></div>
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<span style="font-family: Verdana, sans-serif;">IF this is something that you would like to do and join me as we slim down for our upcoming trips please fill out this application below and our team will be in contact with you soon.</span></div>
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21 day fix extreme, 21 day fix extreme food, A fit nurse, Alyssa schomaker, Autumn calabrese, Beachbody top coach, carbohydrates, fats, fitness, food list, fruits, grocery list, health, Protein

21 day fix extreme approved Food list

So this week the 21 day fix extreme became available. I just got a sneak peek and the approved food list and I am ready to take my nutrition...

Posted by Alyssa Schomaker / Friday, November 15, 2013 / No comments / carbohydrates , fat , how to calculate macronutrients , IIFYM , Macros , Protein

How to calculate your macros

carbohydrates, fat, how to calculate macronutrients, IIFYM, Macros, Protein

How to calculate your macros

I get so many questions about macros and how to calculate them. I just don't have time to answer every single one. Here is a video to in...

Posted by Alyssa Schomaker / Thursday, September 12, 2013 / 3 Comments / body , carbohydrates , fats , food , meal , meals , nutrition , pre and post workout , Protein , workout

Nutrition pre and post workout

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-ibd8YqY04aMH4Nmz-hCXeEVJqy-YIygnlbNsGIZq3WtHtj4z9DGudnv2JPYZDMw9kV0Hjogh3YbpnZaE-gfUdMLT3aQpNjL3TXLC5xuAukRgLixJivTLti-BNscuzxhoBH5UoO86oRv/s1600/bg-fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-ibd8YqY04aMH4Nmz-hCXeEVJqy-YIygnlbNsGIZq3WtHtj4z9DGudnv2JPYZDMw9kV0Hjogh3YbpnZaE-gfUdMLT3aQpNjL3TXLC5xuAukRgLixJivTLti-BNscuzxhoBH5UoO86oRv/s400/bg-fitness.jpg" /></a></div>
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Want results? Food will give them.<br />
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People who work out regularly and want clear results have to focus on their pre -and post-workout meals. This food intake within the windows before or after your workout will help you succeed and get results faster and in a healthy way. Starving is never an option! You can’t build a body this way, you’ll only break it down resulting in health issues like hormonal issues or osteoporosis, ect. So.. food is your friend when you are trying to lose weight, gain muscle, lose fat or strengthening your bones and joints.<br />
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The reasons why you need a before and after workout meal is crucial for two basic reasons:<br />
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- What you eat before a workout is needed to fuel your body, so it has enough energy to give you your maximal performance during the workout. If your body lacks fuel, you’ll feel the lack of energy after a few reps. Followed by feeling very faint, dizzy or nauseous. This can lead to bad form, injury and fainting or throwing up. As you might guess: this won’t benefit your progress in any way. So, eat well before a workout and harvest those results. (This meal is called the pre-workout meal.) <br />
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- What you eat after a workout is needed to help your body to regenerate. The body needs to recover after every workout. It needs fuel to feed the muscles, the nervous-system, to stabilize your entire body after such an intense ride. It needs food to underline the workout you’ve just done and to feel fabulous and awesome without feeling fatigued, incredibly sore or too malnourished that you might increase your risk for injury in the future. (This meal is called the post-workout meal.)<br />
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People often get confused by all the information about pre -and post workout meals if you start googling it. You see a lot of science stuff fly by, time frames, you get several amino-acids supplements tossed towards you, you’ll suddenly have to take out a scale, but fear not! All you need is carbs and protein. No need to over complicate stuff. Healthy carbs & healthy protein. <br />
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Pre Workout Meal:<br />
This meal is the last thing you will eat before your workout. It will help your body to kick ass.<br />
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1-2 hours before a workout: Protein and carbs. <br />
Protein: chicken, beef, eggs, fish, tofu, tempeh, nuts, hemp, ect.<br />
Carbs: veggies, brown rice, wild rice, bulgur, quinoa, oats, sweet potatoes, whole wheat sandwich, ect.<br />
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Adding a little healthy fat is no problem, but don’t make it too much, since it can be hard to digest within an hour by some people.<br />
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30 min before a workout: Have a liquid or easily digested meal. <br />
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Like a protein shake or a sports optimizer shake, a small salad or fruit with a low glycemic index, like bananas, oranges, apples, grapes, seasonal berries, tomatoes, mangoes, a pear or pineapple. <br />
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If you’re doing a tough and long workout, or are having a competition, keep some extra food near you to fuel you and give some extra nutrition when needed. I would recommend a banana, dates, an apple or grapes. It will help you optimize your workout, so you won’t meet the ‘man with the hammer’ mid session. <br />
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Little boost before your workout: black coffee, green tea or kombucha. <br />
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Post Workout Meal:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEWzGxWfWOKMsTYI8IRO1yfPKe-YmGWRfO9K8DdkUjeUSRXL2FvnZgzRllOBXl-WziEb-1oLsswuQhvegz1_AQv-2sIV64FvuKaQ_l22LcxuCLluNjvL8750jfcmCNP0Kfst_jEaNGpVEw/s1600/shakeologythirstythurs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEWzGxWfWOKMsTYI8IRO1yfPKe-YmGWRfO9K8DdkUjeUSRXL2FvnZgzRllOBXl-WziEb-1oLsswuQhvegz1_AQv-2sIV64FvuKaQ_l22LcxuCLluNjvL8750jfcmCNP0Kfst_jEaNGpVEw/s320/shakeologythirstythurs.jpg" width="261" /></a>The post workout meal is the first meal you will eat after your workout within a 60 minute time frame, preferably within 30 minutes. <br />
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Within 30 min after the workout:<br />
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 Drink a protein shake. Your body needs to replenish as soon as possible, yet eating solid, whole foods now can be quite demanding on your body in this phase, so liquid food will be better. Your other post workout meal will follow 30/60 minutes later, giving you also enough time to cook. So, for now: fuel that body with a shake. Or! Eat some yogurt with banana: easy digestible and they are a match made in heaven: together they maximize the absorption of muscle repairing glucose and amino-acids.<br />
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My favorite post workout meal <a href="http://myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a> contains just the right balance of protein, carbs, and superfoods to nourish my body!<br />
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60 min after a workout:<br />
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 Eat a solid meal containing protein and carbs (yes, again!) You can add fat, that’s no problem as long as you eat the recommended protein and carbs.<br />
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Protein: beef, chicken, fish, eggs, bacon, Greek yogurt, tofu, seitan, tempeh, legumes, dark greens, lentils, chickpeas, nuts, cheese, hemp, ect.<br />
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Carbs: brown rice, quinoa, (sweet) potatoes, wild rice, couscous, bulgur, pasta, veggies, whole wheat sandwich, ect. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiQvuf-bhI4brSyYxXvbZ8CBG9JJC6nzUK5V9kLlu59BZgLv8i0esLNcjuHTBoPMERWn10hQ3ojdyoCmKUmXe6xJ-Q7ccIxVkn2AbW1AMyYCsOkcJzYV5h8YDlfWSza8E5X0yH3W2pLp3C/s1600/iphonepics7913+600.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiQvuf-bhI4brSyYxXvbZ8CBG9JJC6nzUK5V9kLlu59BZgLv8i0esLNcjuHTBoPMERWn10hQ3ojdyoCmKUmXe6xJ-Q7ccIxVkn2AbW1AMyYCsOkcJzYV5h8YDlfWSza8E5X0yH3W2pLp3C/s320/iphonepics7913+600.JPG" width="320" /></a></div>
So Basicly:<br />
Pre-workout meals are the architects of your body, while the post workout meals are the construction workers. They have to work together and communicate to end up with a sculpture of a temple that’s called your rocking body.<br />
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Ps; Don’t forget to drink enough water before, during and after your workout

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