A Fit Nurse: clean eating snacks

Showing posts with label clean eating snacks. Show all posts

Posted by Alyssa Schomaker / Monday, August 19, 2019 / No comments / beachbody , beachbody elite coach , clean eating recipes , clean eating snacks , Healthy recipes , snack , zucchini snacks

Zucchini Fries

<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAtp5m0ut-y14jQ18i5lSZXVc0_6dmd_8MIG3snaRKHE-Vv8VE2mUyj2Mfut8It8cPH0Y1ImejQt8mB4AUAyh6ROOTBvhJJNWHyxTjq4NNMxz1Si0gYK40dB6NPG_ZU4VLTrm0dDvyHIhS/s1600/Untitled+design.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAtp5m0ut-y14jQ18i5lSZXVc0_6dmd_8MIG3snaRKHE-Vv8VE2mUyj2Mfut8It8cPH0Y1ImejQt8mB4AUAyh6ROOTBvhJJNWHyxTjq4NNMxz1Si0gYK40dB6NPG_ZU4VLTrm0dDvyHIhS/s1600/Untitled+design.png" /></a></div>
<br />
<br />
Do you want a snack that has both flavor and crunch? You have got to try Zucchini Fries!<br />
<br />
Ingredients:<br />
<br />
<br />
<ul>
<li>1/4 cup whole-wheat flour</li>
<li>2 tbsp cornmeal</li>
<li>1 tsp sea salt</li>
<li>1/2 tsp ground black pepper</li>
<li>3 medium zucchini, cut into sticks </li>
<li>2 large egg whites, lightly beaten</li>
</ul>
<div>
<br /></div>
<div>
Method:</div>
<div>
<br /></div>
<div>
1. Prepare your oven to 475 F</div>
<div>
2. Grease your baking sheet and line with parchment paper or foil</div>
<div>
3. In a bowl combine flour, cornmeal, salt and pepper. Mix well.</div>
<div>
4. Few at a time, dip zucchini in egg white, share excess then dip into the flour mixture making sure it is well coated. Repeat to all zucchini.</div>
<div>
5. Line in baking sheet, bake for atleast 12 - 14 minutes (turn sides after 6 minutes) Once it is tender and crispy, it's ready to be enjoyed! Yum! </div>
<br />
<br />

beachbody, beachbody elite coach, clean eating recipes, clean eating snacks, Healthy recipes, snack, zucchini snacks

Zucchini Fries

Do you want a snack that has both flavor and crunch? You have got to try Zucchini Fries! Ingredients: 1/4 cup whole-wheat flour ...

Posted by Alyssa Schomaker / Monday, February 25, 2019 / No comments / Alyssa schomaker , Alyssa Schomaker Elite coach , beachbody , beachbody snacks approved , clean eating , clean eating smores , clean eating snacks , smores

No-Bake S'mores Bars

<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjw8gy67R8XiJe9CK4rOoDmf4V1FK8wHHYMQ_bPrL7ddNKk_hEGzr1sk1sFlJg0RDW4KGg76mDtQd6SodArgC1W1eXjPyIsEKQ71BQ4j_EAyif8eGeMaSbqyeZBCkeyuj3NjobYxAwx1pF/s1600/No-Bake-Smores-Bars2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjw8gy67R8XiJe9CK4rOoDmf4V1FK8wHHYMQ_bPrL7ddNKk_hEGzr1sk1sFlJg0RDW4KGg76mDtQd6SodArgC1W1eXjPyIsEKQ71BQ4j_EAyif8eGeMaSbqyeZBCkeyuj3NjobYxAwx1pF/s640/No-Bake-Smores-Bars2.jpg" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Ingredients:</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
2 whole-wheat graham crackers, broken into large pieces</div>
<div class="separator" style="clear: both; text-align: left;">
1 large ripe banana, mashed</div>
<div class="separator" style="clear: both; text-align: left;">
1/2 cup all-natural almond butter</div>
<div class="separator" style="clear: both; text-align: left;">
2 tbsp cocoa powder, unsweetened</div>
<div class="separator" style="clear: both; text-align: left;">
4 scoop of Chocolate Shakeology, divided</div>
<div class="separator" style="clear: both; text-align: left;">
3/4 cup part-skim ricotta cheese</div>
<div class="separator" style="clear: both; text-align: left;">
1 scoop Vanilla Shakeology</div>
<div class="separator" style="clear: both; text-align: left;">
2 to 3 drops marshmallow flavor (optional)</div>
<div class="separator" style="clear: both; text-align: left;">
3 tbsp extra virgin coconut oil, melted</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Method:</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
1. Place grahams in food processor or blender. Process till it turns into fine crumbs. Set it aside.</div>
<div class="separator" style="clear: both; text-align: left;">
2. Line your baking pan with plastic wrap, sprinkle 1/3 of the graham crumbs at the bottom of it and set aside.</div>
<div class="separator" style="clear: both; text-align: left;">
3. In a bowl add in banana, almond butter, cocoa powder, 2 scoops of Chocolate Shakeology and 1/3 of graham then mix well with your hands or with a spatula.</div>
<div class="separator" style="clear: both; text-align: left;">
4.  Press the mixture in the pan. Cover with plastic wrap and flatten it down. Refrigerate for an hour to set.</div>
<div class="separator" style="clear: both; text-align: left;">
5. In your food processor again or blender, add in cheese, vanilla Shakeology and marshmallow flavor and process it till well blended. Add the mixture on top of the chocolate mixture in the pan. Set it aside.</div>
<div class="separator" style="clear: both; text-align: left;">
6. Combine Chocolate Shakeology and oil in a small bowl untill the consistency is quite smooth.</div>
<div class="separator" style="clear: both; text-align: left;">
Spread it evenly on top of the cheese mixture. Sprinkle with more grahams on top. Refrigerate for atleast an hour or set. Enjoy! </div>
<br />

Alyssa schomaker, Alyssa Schomaker Elite coach, beachbody, beachbody snacks approved, clean eating, clean eating smores, clean eating snacks, smores

No-Bake S'mores Bars

Ingredients: 2 whole-wheat graham crackers, broken into large pieces 1 large ripe banana, mashed 1/2 cup all-natural almon...

Posted by Alyssa Schomaker / Friday, October 27, 2017 / No comments / afitnurse , Alyssa schomaker , beachbody coach , clean eating , clean eating halloween snacks , clean eating snacks , fitness , halloween , halloween treats , health and fitness

Jack O' Lantern Fruit Cups

<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhilEzf3wTSxVMNBDSF4_x6f6neBme42H85XoAaea6kLwnQCIPYsrDC-674I6rn_orC-zwRdq_sk5rrad_5Pj05CupKv7n_aCFoP5Wz-JR3ldWoz0S4ouQfxqW0tC6DKdHTol1bb9Eh4zGa/s1600/diy-jack-o-lantern-orange-fruit-cups-366-int.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="467" data-original-width="700" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhilEzf3wTSxVMNBDSF4_x6f6neBme42H85XoAaea6kLwnQCIPYsrDC-674I6rn_orC-zwRdq_sk5rrad_5Pj05CupKv7n_aCFoP5Wz-JR3ldWoz0S4ouQfxqW0tC6DKdHTol1bb9Eh4zGa/s1600/diy-jack-o-lantern-orange-fruit-cups-366-int.jpg" /></a></div>
<br />
<br />
The goodies you serve on Halloween need not be all junk - it can be healthy and fun too!<br />
Check out this DIY Jack O' Lantern Orange fruits cups that's easy to make. Wonderful to make with the kids too!<br />
<br />
You will need:<br />
<br />
Oranges<br />
Blackberries<br />
Raspberries<br />
Any other fruit that you would like<br />
A knife (be careful with this when working with the kids!)<br />
<br />
Procedure:<br />
<br />
1. Make sure that the fruits are well washed.<br />
2. Use big oranges. Cut the top part of it.<br />
3. Cut a part of the bottom too so it stands upright.<br />
4. Cut out small triangles for the eye.<br />
5. Cut a triangle for the nose then cut out a big smile.<br />
6. Cut out the insides and scoop it out. You can use these to add in as fillings too!<br />
7. Then add the different fruits you prefer.<br />
<br />

afitnurse, Alyssa schomaker, beachbody coach, clean eating, clean eating halloween snacks, clean eating snacks, fitness, halloween, halloween treats, health and fitness

Jack O' Lantern Fruit Cups

The goodies you serve on Halloween need not be all junk - it can be healthy and fun too! Check out this DIY Jack O' Lantern Orange...

Posted by Alyssa Schomaker / Sunday, November 27, 2016 / No comments / Alyssa schomaker , beachbody coach , beachbody elite , clean eating , clean eating recipes , clean eating snacks , fitness , health and fitness

Coconut Chocolate Bars

<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0zi9cd_uthHxfzClqon5Y9Y8WXbLCQb6WfsMUEmieHnBTU0T4pcb3He98pJbqbNAiBadJrWdfmTUeU6AlFewIN63Y9BWChwU4Ufd5RshF_5xFR4N6wABmmdJLBYYNz_BaYBl6Dw6xsBwt/s1600/coconut.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0zi9cd_uthHxfzClqon5Y9Y8WXbLCQb6WfsMUEmieHnBTU0T4pcb3He98pJbqbNAiBadJrWdfmTUeU6AlFewIN63Y9BWChwU4Ufd5RshF_5xFR4N6wABmmdJLBYYNz_BaYBl6Dw6xsBwt/s1600/coconut.jpg" /></a></div>
<br />
<br />
This is definitely a recipe you will love. Perfect for your snacks and one of the best low carb snacks you will try!<br />
<br />
<b>Ingredients</b><br />
1 cup unsweetened, shredded coconut<br />
1 packet of stevia<br />
1 teaspoon vanilla extract<br />
⅓ cup coconut cream<br />
4 tablespoons coconut oil<br />
2 tablespoons unsweetened cocoa powder<br />
OPTION - instead of coconut oil for the coating<br />
2 oz cocoa butter<br />
<br />
<b>Instructions:</b><br />
<b><br /></b>
Mix shredded coconut with coconut cream,1/2 of the vanilla extract and ½ packet of stevia and blend well with a spatula or a spoon<br />
Place the shredded coconut mixture on a small cookie sheet lined with parchment paper<br />
Shape it into a flat rectangle about 4 inches by 6 inches and 1 inch thick (measurements may vary) You can aid yourself with kitchen wrap to accomplish this.<br />
Place in the freezer for 2 hours, until frozen solid<br />
Remove from the freezer and cut into 5 bars<br />
In the meantime you will prepare the chocolate coating:<br />
Melt coconut oil in a small sauce pan until liquified<br />
Add cocoa powder remaining stevia and vanilla extract to the coconut oil<br />
Mix well on low heat for about 2 minutes, until all ingredients are well blended<br />
Let cool to room temperature, but still liquid<br />
Now dip the bars in the cocoa mixture, and turn to all sides to coat evenly. It helps if the bars are frozen solid so they won't break.<br />
Place bars back on the cookie sheet<br />
When all bars are all coated put in the refrigerator to harden.<br />
The bars can be kept in the fridge for harder consistency or at room temperature for softer.<br />
Cacao will melt if kept at a temperature too high.<br />
<br />
<b>OPTION 2</b><br />
If you want your chocolate coating to stay solid at room temperature use cocoa butter instead of coconut oil.<br />
Proceed exactly in the same way as using the coconut oil.<br />
<br />
Are you ready to start your health and fitness journey? <a href="mailto:afitnurse@gmail.com" target="_blank">Email </a>me!

Alyssa schomaker, beachbody coach, beachbody elite, clean eating, clean eating recipes, clean eating snacks, fitness, health and fitness

Coconut Chocolate Bars

This is definitely a recipe you will love. Perfect for your snacks and one of the best low carb snacks you will try! Ingredients 1 c...

Posted by Alyssa Schomaker / Monday, July 11, 2016 / No comments / Alyssa Schomaker , clean eating , clean eating recipes , clean eating snacks , dessert recipes , fitness , health , health and fitness coaching , Recipes

Frozen Blueberry Yogurt Bites

<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgReLuy-hb1GyN0bl_YiD-jY-a1qjgzOzCoZHRjtLwIceq7RR07VGPzUq61KhWFsypB5rIEoHZX4u8JjmwyeR_c-k-EDWRhLqhBwejRYd6wWkzrxsH-aEBtUkJ133PbGwNBK99201nzYfvN/s1600/Frozen+Blueberry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgReLuy-hb1GyN0bl_YiD-jY-a1qjgzOzCoZHRjtLwIceq7RR07VGPzUq61KhWFsypB5rIEoHZX4u8JjmwyeR_c-k-EDWRhLqhBwejRYd6wWkzrxsH-aEBtUkJ133PbGwNBK99201nzYfvN/s1600/Frozen+Blueberry.jpg" /></a></div>
<br />
<br />
<span style="font-family: Verdana, sans-serif;">These are better than ice cream! ;)</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1 pint container blueberries (about 125 blueberries)</span><br />
<span style="font-family: Verdana, sans-serif;">1 cup vanilla, nonfat Greek yogurt</span><br />
<span style="font-family: Verdana, sans-serif;">1 tablespoon stevia (or your favorite sugar substitute)</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Instructions:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Line a baking sheet with parchment paper mat, and set aside.</span><br />
<span style="font-family: Verdana, sans-serif;">In a medium mixing bowl, stir together the yogurt and sweetener.</span><br />
<span style="font-family: Verdana, sans-serif;">Working in 2 batches, gently fold in the blueberries to coat in the yogurt. Scoop them up with a fork and tap the excess yogurt off.</span><br />
<span style="font-family: Verdana, sans-serif;">Place the blueberries on the baking sheet, being careful not to have them touch.</span><br />
<span style="font-family: Verdana, sans-serif;">Freeze the baking sheet until the blueberries are completely frozen, about 1 hour.</span><br />
<span style="font-family: Verdana, sans-serif;">Store leftovers in an airtight container in the freezer.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">I</span><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">f you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

Alyssa Schomaker, clean eating, clean eating recipes, clean eating snacks, dessert recipes, fitness, health, health and fitness coaching, Recipes

Frozen Blueberry Yogurt Bites

These are better than ice cream! ;) Ingredients: 1 pint container blueberries (about 125 blueberries) 1 cup vanilla, nonfat Greek...

Posted by Alyssa Schomaker / Friday, September 25, 2015 / No comments / clean eating , clean eating snacks , eating healthy , get healthy , healthier life , healthy snacks , refrigerator essentials

8 Refrigerator Essentials for a Healthy Life

<span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6eVE-jb83RX0uadwRAZ_mVjPbgW6Jssnc9Ipk-YfFnRD5UAUF7YOjl78uI63b4e8j8qMP-y4GnbXcz0z39wqe0ctFvmqkMn8gK31fd57TAifpogCOvsghe8T0axKTdXPiVrAJ9_w65Whr/s1600/kitchen-670247_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="8 Refrigerator Essentials for a Healthy Life" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6eVE-jb83RX0uadwRAZ_mVjPbgW6Jssnc9Ipk-YfFnRD5UAUF7YOjl78uI63b4e8j8qMP-y4GnbXcz0z39wqe0ctFvmqkMn8gK31fd57TAifpogCOvsghe8T0axKTdXPiVrAJ9_w65Whr/s1600/kitchen-670247_1280.jpg" title="8 Refrigerator Essentials for a Healthy Life" /></a></b></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">I’ve created a list of 8 refrigerator essentials. These foods will keep you on track for healthy eating! With a helpful list of refrigerator essentials, you will know exactly what you need to purchase when you go to the grocery store. </span></span><br />
<div style="line-height: normal;"><span style="line-height: 1.38;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><br />
</span></span></div><div style="line-height: normal;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e" style="line-height: 1.38;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Milk</span></span></div><div style="line-height: normal;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e" style="color: #444444;"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">1% Milk is the first refrigerator essential. It has enough fats to use in baking, but it is still delicious to drink plain or put in your cereal. Diary milk contains nourishing minerals, like calcium, and healthy fats that our body needs.</span></span><br />
<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;"><br />
</span><span style="font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;"><b>Eggs</b></span></span><br />
<span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;">Eggs are practically a miracle food. As a refrigerator essential, eggs are used in baking, cooking, or on their own as a meal. Eggs are a great source of high-quality protein, and they contain many healthy nutrients! The egg white is a rich source of vitamin D, zinc, iron, and copper. The yolk contains healthy fats and vitamin B2. </span><br />
<span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;"><br />
</span></div></div><div style="line-height: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Carrots</span></span></span></div><div style="line-height: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; vertical-align: baseline; white-space: pre-wrap;">Carrots are great to have on hand. They contain vitamin A and other important nutrients! They can be implemented into meals or eaten as a quick snack. Plus, carrots have a fairly long refrigeration life, so you can keep them in your fridge for a week or two.</span></span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="color: #444444; vertical-align: baseline; white-space: pre-wrap;"><br />
</span></span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Broccoli</span></span></span></div><div style="line-height: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; vertical-align: baseline; white-space: pre-wrap;">Broccoli is a fiber-packed food and a rich source of vitamin K and vitamin C. Broccoli can be steamed as a side dish or it can be tossed into an omelette for a nutritious breakfast! It is a refrigerator essential because it is an easy food to incorporate into different meals.</span></span></span></div></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Berries</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">Berries are definitely refrigerator essentials. You don't need a variety of berries in your fridge at one time, but try rotating blueberries, raspberries, and blackberries. Berries can be used in smoothies, as a topping for oatmeal, or as a quick snack. They contain healthy antioxidants and help keep you healthy by boosting your immune system!</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Greens</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">Fresh greens are refrigerator essentials because you can use them to make a delicious salad for lunch or a side salad for dinner. Spinach, romaine lettuce, and kale are great choices for your salad greens.</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Salmon</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">Salmon is a refrigerator essential because it provides an easy way to get healthy lean protein and important omega 3 fatty acids. Prepare salmon for your dinner's main course and use leftovers to top your lunch salad. Yum!</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Sauces, Dressings</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">It is important to keep your favorite flavor of sauces and dressings stocked! Eating healthy is more fun if you enjoy the flavor of what you’re eating. Pre-make your favorite healthy dressings and sauces so they are always available when you need them.</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
<span style="vertical-align: baseline; white-space: pre-wrap;">If you are looking for extra motivation on your fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="vertical-align: baseline; white-space: pre-wrap;">! I would love to help you work toward a healthy lifestyle. :)</span></span></div>

clean eating, clean eating snacks, eating healthy, get healthy, healthier life, healthy snacks, refrigerator essentials

8 Refrigerator Essentials for a Healthy Life

I’ve created a list of 8 refrigerator essentials. These foods will keep you on track for healthy eating! With a helpful list of refrigera...

Posted by Alyssa Schomaker / Thursday, September 10, 2015 / No comments / 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

<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...

Posted by Alyssa Schomaker / Friday, August 28, 2015 / No comments / clean eating , clean eating snacks , healthy choices , healthy eating , healthy foods , healthy snacks , Protein , protein snacks

5 Protein Snacks that Pack a Punch

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoPBH-K0rZw3rFvzsKeKkllnKBHNfrn8TfBNdaYHjG9GrIHLXpUMMOmrH7dlmmNZj3GMkQPUnbnfagL-Tcr296up0llqQT1Yc3JJ5M3nmI1yVEZvHgp7cpDN-iHC61GFT-g6tSjh29pfG/s1600/dessert-447165_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sunshine in my soul: Faith and Fitness challenge" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoPBH-K0rZw3rFvzsKeKkllnKBHNfrn8TfBNdaYHjG9GrIHLXpUMMOmrH7dlmmNZj3GMkQPUnbnfagL-Tcr296up0llqQT1Yc3JJ5M3nmI1yVEZvHgp7cpDN-iHC61GFT-g6tSjh29pfG/s1600/dessert-447165_1280.jpg" title="" /></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Snacks are necessary to keep your metabolism at its peak throughout the day. The type of snacks consumed makes a difference in reaching your health goals. You don’t want to consume snacks that are light and calorie dense. Rather, you want to consume snacks that are full of nutrients and protein. Protein snacks will help you feel satiated, so you will not feel hungry as often. Here are five protein snacks that will help curb your appetite and keep you feeling full longer!</span></span></div>
<b id="docs-internal-guid-9a51c782-424b-043c-f780-8c4ebbe19b43" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yogurt</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Greek yogurt is one of the best protein snacks! It has an important serving of dairy, is a natural probiotic, and has an average of 17 grams of protein per serving! When selecting your Greek yogurt, check the label to make sure you are purchasing a brand that does not have a lot of additives, like sugars or fake flavorings. It is best to choose a plain, lowfat, Greek yogurt and add toppings. To sweeten it up, add a little raw honey, and garnish the yogurt with berries. </span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Edamame</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Edamame is a satisfying and delicious mid-day snack to ease your afternoon cravings! You can purchase edamame dry roasted, or you can prepare your own! Edamame is great plain or lightly salted for an on-the-go snack, but you can play it up with many different flavor combinations. Try spicy toasted sesame and garlic, citrus and salt, cilantro and lime, or any variety of seasoning that you would enjoy!</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Jerky</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Jerky is one of the easiest on-the-go protein snacks! When purchasing, read the label and make sure it is not Jerky with an overload of sodium and preservatives. These make the protein snack less healthy in the long run. You could make homemade jerky with all of the protein and none of the preservatives! Preparing jerky ensures the quality of the meat you are consuming.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Peanut Butter</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">All natural peanut butter is a great source of protein and healthy fats. Eat it with celery or carrots for a satisfying crunch, or eat just a couple plain tablespoonfuls if you are craving a snack! It will help you feel full and satisfied until your next meal.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eggs</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eggs are a great protein snack. Hard-boiled eggs are so easy to pack as a snack, and will satisfy any amount of hunger. Enjoy a hard-boiled egg with a little salt and pepper to add more flavor for your on-the-go snack.</span></span></div>
<span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you are about to embark on your journey to a healthier lifestyle, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’d love to support you on your journey to health and wellness. :)</span></span>

clean eating, clean eating snacks, healthy choices, healthy eating, healthy foods, healthy snacks, Protein, protein snacks

5 Protein Snacks that Pack a Punch

Snacks are necessary to keep your metabolism at its peak throughout the day. The type of snacks consumed makes a difference in reaching y...

Posted by Alyssa Schomaker / Thursday, November 14, 2013 / No comments / A fit nurse , Alyssa schomaker , Body beast , build lean muscle , chocolate protein bars , clean eating snacks , no bake protein bars

German Chocolate no bake protein bars

<br />
I have a major weakness for chocolate so I am always looking for a healthy alternative. Right now my focus is on trying to build some lean muscle mass. This means that I am upping my weights and have increased my calories as well. Protein is the essential building block to building muscle. And for those that wonder if you will BULK up from eating protein and lifting heavy weights the answer is NO! That is such a myth. <br />
<br />
I use to be a cardio bunny for years and never saw the changes I wanted by doing hours of cardio. Only when I started lifting heavy did I finally see the changes I wanted for so many years. So do not be afraid to pick up some heavy things.... It does a body good I tell you! I just restarted my second round of <a href="http://www.beachbodycoach.com/esuite/home/Alyssaschomaker?bctid=1698965883001" target="_blank">Body Beast.</a> and I am loving what this program has done for my body! <br />
<br />
I found this AWESOME recipe from Muscle and Fitness Hers magazine. These protein bars are heavenly. My warning is to watch your portion control because they will be gone before you know it. <br />
<br />
<br />
<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPaNfix8UdRkg4VJjJr4299sER59fpTjs-rMkqXQlYQNX0y6YToTk-72UBz6UxSjr9ecRTlzf5PIOUJKQvZxakKatt0ySuWZN57Y21TqRspuPowaVFJpDtoZNSku5PklRXZ-zM4ckp_rmP/s1600/chocolate_cake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="chocolate no bake protein bars, A fit nurse, Body Beast" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPaNfix8UdRkg4VJjJr4299sER59fpTjs-rMkqXQlYQNX0y6YToTk-72UBz6UxSjr9ecRTlzf5PIOUJKQvZxakKatt0ySuWZN57Y21TqRspuPowaVFJpDtoZNSku5PklRXZ-zM4ckp_rmP/s640/chocolate_cake.jpg" title="" width="484" /></a></div>
<br />
No Bake German Chocolate Protein Bars<br />
<br />
Serves 8<br />
<br />
Ingredients:<br />
6 scoops Double Chocolate Proto Whey<br />
2 cups of instant oats<br />
1/4 cup Organic Shredded Unsweetened Coconut<br />
1/3 cup cashew butter<br />
1/3 cup dark chocolate chips (Ghirardelli 60% Cacao Bittersweet Chocolate Chips)<br />
1/4 cup crushed walnuts<br />
1/4-1/2 cup water<br />
<br />
Directions:<br />
Mix ingredients together in a large bowl starting with oats, whey, coconut. Then add cashew butter, chocolate morsels and nuts. Add water as needed to moisten mixture. Once thoroughly mixed, spread in 8X8 pan lined with Press and Seal Wrap. Be sure to cut wrap twice the size of pan so that you can cover mixture once it is spread evenly in pan. After you have wrapped mixture, freeze for several hours. Once frozen, remove from freezer and let stand for 2-4 minutes. Cut into 8 equal sized bars and wrap them individually or store in baggies. Refreeze until about 5 minutes before you are ready to eat.<br />
<br />
Nutrition Facts (per serving): 272 calories, 12.8g protein, 15.5g fat, 23.4g carbs

A fit nurse, Alyssa schomaker, Body beast, build lean muscle, chocolate protein bars, clean eating snacks, no bake protein bars

German Chocolate no bake protein bars

I have a major weakness for chocolate so I am always looking for a healthy alternative. Right now my focus is on trying to build some lean ...

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>
<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!!

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 / Sunday, January 27, 2013 / No comments / clean eating snacks , Shakeology balls

shakeology balls

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7rJAhTOlmoL0Ml1Em1PZpu3LPl5nSiYxAXDv5jaLUPGGMFhoQXdlo5UCGPlYQ4rc75GLqhpkqXsEeWl74p1EQHyYR_pN-YODT5uPMNDlnRZ-fuzPKuAAOy_d-hFDrYFAI4kguCmvdEwpR/s1600/ShakeologyBalls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7rJAhTOlmoL0Ml1Em1PZpu3LPl5nSiYxAXDv5jaLUPGGMFhoQXdlo5UCGPlYQ4rc75GLqhpkqXsEeWl74p1EQHyYR_pN-YODT5uPMNDlnRZ-fuzPKuAAOy_d-hFDrYFAI4kguCmvdEwpR/s320/ShakeologyBalls.jpg" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi;">Ingredients: </span></b><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"><br />
8 tablespoons PB2, (low fat, high protein powdered peanut butter)</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"></span><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;">1 scoop protein powder</span><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"></span><br />
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"></span></div>
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;">3 tablespoons Natural Peanut Butter1 scoop chocolate shakeology</span></div>
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;">
</span><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;">3 tablespoons raw honey</span><br />
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"><br />
½ cup quick oats<br />
<b><span style="font-family: "Indie Flower","serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi;">Directions:</span></b><br />
<br />
Mix PB2 with water until it is a paste like consistency. Mix all ingredients, including PB2 mixture together in a mixing bowl. It may take some time to blend all of the ingredients together. If it’s to sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture. <br />
<br />
Next, roll mixture into small individual balls and place on a wax sheet. Makes about 12 balls, 1 oz each. Put them in the freezer until firm.<br />
<br />
(These taste even better when made with 6 tbsp of PB2 and ½ cup of natural peanut butter, but the calories and fat are higher. If you find the recipe above is too chalky tasting, add the extra peanut butter and do a few more jumping jacks.</span>

clean eating snacks, Shakeology balls

shakeology balls

Ingredients: 8 tablespoons PB2, (low fat, high protein powdered peanut butter) 1 scoop protein powder 3 tablespoons Natural Peanut...

Posted by Alyssa Schomaker / Friday, January 25, 2013 / No comments / clean eating recipes , clean eating snacks , No bake peanut butter balls

No bake peanut butter balls

<div style="margin: 0px auto 10px; text-align: center;">
</div>
<div style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRc4R_ghySdja0CUsoqmsKYAp_ax3ipJQydhz516BBM6epH-EoE9iXPjZG6xnK_YvPdshlf9ldiGRNGLkLUQ01VRErf12xX44e9kQkOcMrOCU55N5Tu2-24GPhE-sv-SK7lCZfkuLWhs4k/s1600/peanut+butter+ball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="378" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRc4R_ghySdja0CUsoqmsKYAp_ax3ipJQydhz516BBM6epH-EoE9iXPjZG6xnK_YvPdshlf9ldiGRNGLkLUQ01VRErf12xX44e9kQkOcMrOCU55N5Tu2-24GPhE-sv-SK7lCZfkuLWhs4k/s1600/peanut+butter+ball.jpg" width="400" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
 Peanut Butter Protein Balls<br />
<br />
<br />
Ready in 5 minutes • Makes 14 servings <br />
<br />
<br />
Ingredients:<br />
1/3 cup natural peanut butter<br />
1/4 cup honey<br />
1 scoop chocolate whey protein powder<br />
3 tbsp ground flax seeds<br />
1/2 cup of dry oats<br />
<br />
Instructions:<br />
1.Mix together all ingredients. Should be the consistency of Play-Doh. Roll into 14 small balls. Refrigerate to firm them up, overnight for best results. Enjoy!<br />
<div style="float: right; margin: 4px;">
<ul>
<li><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></li>
</ul>
</div>

clean eating recipes, clean eating snacks, No bake peanut butter balls

No bake peanut butter balls

Peanut Butter Protein Balls Ready in 5 minutes • Makes 14 servings Ingredients: 1/3 cup natural peanut butter 1/4 cup h...

Posted by Alyssa Schomaker / Monday, August 19, 2019 / No comments / beachbody , beachbody elite coach , clean eating recipes , clean eating snacks , Healthy recipes , snack , zucchini snacks

Posted by Alyssa Schomaker / Monday, February 25, 2019 / No comments / Alyssa schomaker , Alyssa Schomaker Elite coach , beachbody , beachbody snacks approved , clean eating , clean eating smores , clean eating snacks , smores

Posted by Alyssa Schomaker / Friday, October 27, 2017 / No comments / afitnurse , Alyssa schomaker , beachbody coach , clean eating , clean eating halloween snacks , clean eating snacks , fitness , halloween , halloween treats , health and fitness

Posted by Alyssa Schomaker / Sunday, November 27, 2016 / No comments / Alyssa schomaker , beachbody coach , beachbody elite , clean eating , clean eating recipes , clean eating snacks , fitness , health and fitness

Posted by Alyssa Schomaker / Monday, July 11, 2016 / No comments / Alyssa Schomaker , clean eating , clean eating recipes , clean eating snacks , dessert recipes , fitness , health , health and fitness coaching , Recipes

Posted by Alyssa Schomaker / Friday, September 25, 2015 / No comments / clean eating , clean eating snacks , eating healthy , get healthy , healthier life , healthy snacks , refrigerator essentials

Posted by Alyssa Schomaker / Thursday, September 10, 2015 / No comments / blueberries , brain , clean eating snacks , clean snacks , coffee , Dark chocolate , eating healthy , healthy , healthy brain , healthy choice , salmon , vegetables

Posted by Alyssa Schomaker / Friday, August 28, 2015 / No comments / clean eating , clean eating snacks , healthy choices , healthy eating , healthy foods , healthy snacks , Protein , protein snacks

Posted by Alyssa Schomaker / Thursday, November 14, 2013 / No comments / A fit nurse , Alyssa schomaker , Body beast , build lean muscle , chocolate protein bars , clean eating snacks , no bake protein bars

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

Posted by Alyssa Schomaker / Sunday, January 27, 2013 / No comments / clean eating snacks , Shakeology balls

Posted by Alyssa Schomaker / Friday, January 25, 2013 / No comments / clean eating recipes , clean eating snacks , No bake peanut butter balls

Morning Meltdown 100 test Group

THAT COACH LIFE

Beachbody is going International

Welcome To Le Blog

Contact Form

Follow Us

Want to learn more about health and fitness coaching?

Instagram

Inspiring Looks

Popular Posts

Blog Archive

About Us

Photo On Flickr

More Links

Contact Form

Total Pageviews

Beauty