Clean Eating Protein Oreo Cookie

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhINzsCGZSx-G7ffCsUSxBvfxVcoQZgbtyZZgKaEwsnRKE1WfgAGKTwB26hLGfANgOSakpu7njBoNz1ZVvlnxWp5s2CMGs02oomKVDxf6paZsoEJ9-hPuvCjhT6o16mj7krOSCJEwqYijyX/s1600/Untitled+design+%25282%2529.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/AVvXsEhINzsCGZSx-G7ffCsUSxBvfxVcoQZgbtyZZgKaEwsnRKE1WfgAGKTwB26hLGfANgOSakpu7njBoNz1ZVvlnxWp5s2CMGs02oomKVDxf6paZsoEJ9-hPuvCjhT6o16mj7krOSCJEwqYijyX/s1600/Untitled+design+%25282%2529.png" /></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: left;"> Ingredients:</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> For the cookie:</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> 2 tbsp of cocoa powder</div> <div class="separator" style="clear: both; text-align: left;"> 2 tbsp of Chocolate Shakeology</div> <div class="separator" style="clear: both; text-align: left;"> 2 tbsp of almond butter</div> <div class="separator" style="clear: both; text-align: left;"> 2 tbsp of maple syrup</div> <div class="separator" style="clear: both; text-align: left;"> 3 medal dates</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> For the filling:</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> 1 tbsp of coconut flour</div> <div class="separator" style="clear: both; text-align: left;"> 4 tbsp of almond milk</div> <div class="separator" style="clear: both; text-align: left;"> 2 tbsp of Vanilla shakeology</div> <div class="separator" style="clear: both; text-align: left;"> 1 tsp coconut oil</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Procedure:</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> In a processor or blender, process the cookie ingredients then divide the mixture into 12-18 little balls, flatten it and then bake for 10-12 minutes. Once cooked, let it sit and cool down.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Then in a mixer or by hand, mix the filling ingredients till smooth. Sandwich the filling between 2 cookies! Enjoy :) </div> <br /> <style type="text/css"> p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px 'Helvetica Neue'; color: #454545} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px 'Helvetica Neue'; color: #454545; min-height: 14.0px} </style>

afitnurse.com, Alyssa schomaker, beachbody elite, clean eating oreo cookie, clean eating recipes, cookies, protein cookie

Clean Eating Protein Oreo Cookie

Ingredients: For the cookie: 2 tbsp of cocoa powder 2 tbsp of Chocolate Shakeology 2 tbsp of almond butter 2 tbsp of ma...

Vegan Caramel Sauce

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU9rPJF6ZEtvAt2AuI9v_46E6wh9pmgz_3DAgsPr_GMk_5fFFmH4VR3eBYViv0K-FAaSpt2I4dJtDhnnm7Xx2IkDd1O7gkkqKGTKRjLd3a95Xk1b0DiMMV0O7tfLk_cMNfbKgoRafrt9It/s1600/509319207.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="408" data-original-width="612" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU9rPJF6ZEtvAt2AuI9v_46E6wh9pmgz_3DAgsPr_GMk_5fFFmH4VR3eBYViv0K-FAaSpt2I4dJtDhnnm7Xx2IkDd1O7gkkqKGTKRjLd3a95Xk1b0DiMMV0O7tfLk_cMNfbKgoRafrt9It/s1600/509319207.jpg" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Caramel sauce is always the perfect topping for desserts. This recipe I am going to share with you is vegan, paleo and dairy free! How perfect, right? Perfect for the cookies this Christmas season! It is made from coconut milk  and there is no sugar added. Purely clean eating.  </div> <br /> Ingredients:<br /> <br /> 1 cup coconut sugar<br /> 1 cup coconut cream<br /> 1/4 teaspoon salt<br /> 1-2 teaspoon vanilla extract<br /> <br /> Method:<br /> <br /> 1. Add in coconut sugar, coconut cream and salt in a sauce pan. Low-medium heat must be used and stir consistently until the coconut sugar is completely dissolved.<br /> 2. Once it is boiling, reduce to a simmer and let it simmer for about 10-15 minutes and you will see the sauce thickens once it cools down.<br /> 3. The consistency can be tested by taking a very small amount of the sauce, place in the freeze and if it doesn't thicken enough, simmer it for a few more minutes. <br /> 4. Once kept, it may harden (like a candy!) but no worries, just make it saucy again by placing it in a warm water bath OR microwave it.<br /> <br /> Now perfect to pour over your cookies, ice cream or cakes (clean eating of course!)

A fit nurse, Alyssa schomaker, caramel, Christmas, clean eating, clean eating recipes, cookies, fitness, health

Vegan Caramel Sauce

Caramel sauce is always the perfect topping for desserts. This recipe I am going to share with you is vegan, paleo and dairy free! H...

No Bake Almond Butter Cookies

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKD1EgVO0pArpdu-MFx7DH1gzce4A1MzBkqfJmC4dLbGE1tEs_3odSz6a3XSesRiTiQRjKkBwtaNXH9biMQHwrUOGBpAtlfePH8lpMaClFVa8d_Bg2uwP3qw9EU8UBAGBs9LBe3R8Q_b0/s1600/dsc04082-1038.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKD1EgVO0pArpdu-MFx7DH1gzce4A1MzBkqfJmC4dLbGE1tEs_3odSz6a3XSesRiTiQRjKkBwtaNXH9biMQHwrUOGBpAtlfePH8lpMaClFVa8d_Bg2uwP3qw9EU8UBAGBs9LBe3R8Q_b0/s1600/dsc04082-1038.jpg" /></a></div> <br /> <br /> <br /> This is perfect for healthy snacking options. These cookies are easy to make, high in protein and perfect for those days when you crave for something sweet!<br /> <br /> Ingredients:<br /> <br /> 1 cup Organic raw Whole Almonds<br /> ½ cup Natural Almond Butter<br /> 1 cup Organic raw Pitted Dates<br /> 1¼ teaspoons Organic Vanilla Extract<br /> Natural Sea Salt<br /> <br /> Method:<br /> <br /> In food processor, add in all ingredients and process till you get a dough like consistency.<br /> Make sure the dough is sticky enough for all ingredients to blend together. If it is not, add in more almond butter.<br /> Once it is dough-like, scoop the dough into 1-inch balls and press down in a lined baking sheet.<br /> Sprinkle a little bit of sea salt in each of the balls.<br /> Place the cookines inside your refrigerator or fridge, let it rest for 30-1 hour before eating them. This is a must or else it will separate and fall apart!<br /> <br /> Interested in venturing into health and fitness coaching? Feel free to leave me a <a href="mailto:afitnurse@gmail.com" target="_blank">message</a>!

Alyssa schomaker, beachbody coach, beachbody elite coach, clean eating cookies, clean eating recipes, cookies

No Bake Almond Butter Cookies

This is perfect for healthy snacking options. These cookies are easy to make, high in protein and perfect for those days when you crav...

Healthy Holiday Recipes

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="http://www.afitnurse.com/" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZujtwWCZ1mARYXKpt7lFbdAu1Vd6E1gadhn8dmdeXEqsVA5RsGwp6veJg5j0FDKoLx_f33vyT7MpD-e4rX53LG-e5-q0nrpRZ27HN3rnO_VsxMEXc2lp6vTl9lmgatXTy4VIC-Vs-WFc4/s1600/Happy+Thanksgiving.png" /></a></div> <br /> <div style="text-align: center;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">The holidays don't have to derail your fitness goals! I've come up with clean eating versions of your holiday favorites - eggnog and cookies! All made healthy and clean for you to enjoy this season. </span></div> <div style="text-align: justify;"> <span style="font-family: Verdana, sans-serif;">You can have fun and relax and not feel guilty about indulging. </span></div> <div style="text-align: justify;"> <br /></div> <div style="text-align: center;"> <b>Clean eating holiday recipes do exist! <a href="https://drive.google.com/file/d/0B05Xx7H1gOvOaTlHcW9hanZSTms/view?usp=sharing" target="_blank">Click here to get your healthy holiday recipes.</a></b></div> <div style="text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://drive.google.com/file/d/0B05Xx7H1gOvOaTlHcW9hanZSTms/view?usp=sharing" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs_3nv8h7PP8EH9knOF45eQl_014TroIFgbl419jsRhFZ0z2doG_5hIcY2vyrlzotT1pzczFFIx6HQXJ01DQGtJ-FnNWHy-PpNhKj3IaOXxHySK5i-mQYBY2DI3UsxS5HvQ9NhOZVg2alU/s1600/Copy+of+Happy+Thanksgiving.png" /></a></div> <div style="text-align: center;"> <br /></div> <div style="text-align: left;"> I hope you enjoy making this with your family and friends. I am pretty sure they will love it! </div> <div style="text-align: left;"> Happy Holidays!</div> <div style="text-align: left;"> <br /></div> <div style="text-align: left;"> Alyssa</div> <div style="text-align: left;"> <br /></div>

Alyssa schomaker, beachbody, Beachbody Coach., beachbody elite, Christmas, christmas recipes, Christmas snacks, Clean eating christmas recipes, clean eating recipes, cookies, Eggnog

Healthy Holiday Recipes

The holidays don't have to derail your fitness goals! I've come up with clean eating versions of your holiday favorites - egg...

NO-BAKE ALMOND BUTTER OATMEAL BITES

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9m0Pp1M7R4eJDoO6yI2UpyJYpCFjhXsozDoD5ESOD6B0VdhHAxXVtZTvFmaz2HJfXxCn-SlHvSeXWcsr4QNLv6dlzh3utYlO5qNjuU-0BXU0Tn-dOJHP01ljCopyHtUofS0Mycs-_aZQ8/s1600/no+bake+almond.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9m0Pp1M7R4eJDoO6yI2UpyJYpCFjhXsozDoD5ESOD6B0VdhHAxXVtZTvFmaz2HJfXxCn-SlHvSeXWcsr4QNLv6dlzh3utYlO5qNjuU-0BXU0Tn-dOJHP01ljCopyHtUofS0Mycs-_aZQ8/s1600/no+bake+almond.jpg" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">Who doesn't love a no-bake recipe? Sometimes baking can be daunting. Here's one recipe that is clean and simple and you can make ahead of time for one of those cravings. I promise, no baking!! </span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">Ingredients:</span></div> <div class="separator" style="clear: both;"> <br /></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">1 cup whole rolled oats (not instant)</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">1 tablespoon ground flaxseed + 3 tablespoons warm water</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">¼ cup roasted almond butter</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">2 tablespoons maple syrup</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">3 soft Medjool dates, pitted (or 2 additional tablespoons of maple syrup)</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">2 tablespoons coconut oil</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">½ teaspoon vanilla extract</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">¼ teaspoon cinnamon</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">¼ teaspoon sea salt</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">¼ cup chopped walnuts</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">½ cup shredded coconut</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">⅓ cup chocolate chips</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">How To:</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">1. In a pan, you need to toast the oats over low heat until they are brown. Make sure you don't burn them. That will take around 1-2 minutes and set it aside</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">2. In a separate bowl, combine the flaxseed, warm water, set aside again till it thickens. Usually it takes 4-6 minutes. </span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">3. Get your food processor, combine the almond butter, maple syrup, dates, coconut oil, vanilla, cinnamon and salt, add the flaxseed mixture and blend till the consistency is smooth. </span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">4. Get your walnuts and combine. Add the oats, coconut and pulse it again till blended. Add chocolate chip and pulse again till evenly mixed. </span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">5. Now the fun part, roll the mixture into balls, the size depends on your liking. Get these goodies inside the freezer for at least 30 minutes and enjoy! The dough can be sticky sometimes so you need to leave them in the freezer for a lot longer time and if it is sticky, you might want to place the dough in the freezer for a few minutes before you roll them.. it can be messy ;) but fun! </span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;">Store in an air-tight container in the refrigerator.</span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both;"> <span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook,</span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank"> contact me!</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;"> I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span></div> <div class="separator" style="clear: both;"> <br /></div> <div class="separator" style="clear: both;"> <br /></div> <br />

almond butter, Alyssa schomaker, beachbody elite, clean eating, clean eating recipes, cookies, health, health and fitness, no bake recipes

NO-BAKE ALMOND BUTTER OATMEAL BITES

Who doesn't love a no-bake recipe? Sometimes baking can be daunting. Here's one recipe that is clean and simple and you can ...

No Bake Apple Peanut Butter Cookies

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLT9HsZKmdk6TV8-OiJPW0_zaztUL5JR_WwoqmrnsYrPeTaZCOmhdA0Ab6j_iFmZYnuakgzfRf3ozvrMPJ8ZdfGveoeg_83AZBQyJ2JtJ9TbLOomI35XfgHQAg_JZDY3IPO4gBFPkTE3xk/s1600/peanutbutter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLT9HsZKmdk6TV8-OiJPW0_zaztUL5JR_WwoqmrnsYrPeTaZCOmhdA0Ab6j_iFmZYnuakgzfRf3ozvrMPJ8ZdfGveoeg_83AZBQyJ2JtJ9TbLOomI35XfgHQAg_JZDY3IPO4gBFPkTE3xk/s320/peanutbutter.jpg" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <br /> <div style="text-align: justify;"> Do you love apples and peanut butter? You will surely love this treat!  If you want to indulge in your inner five year old and make cookies that are not just healthy and oozing with goodness but simple, delicious and easy to throw together!  </div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> What you need:</div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">4 Tbsp coconut oil </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/3 cup all-natural peanut butter </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">2 Tbsp agave nectar </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/2 tsp. vanilla </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1 cup puffed rice cereal </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1 cup rolled oats </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/3 cup dried apples, crushed slightly </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">2 Tbsp chopped peanuts </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">2 Tbsp ground flax seed </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/4 tsp. apple pie spice </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/4 cup white chocolate chips, melted</span></div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> What you should do:</div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">In a medium saucepan, melt coconut oil and add peanut butter, agave nectar and vanilla. Take note to cook over low heat, continually whisking, till melted and smooth. </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">Remove from heat and stir in the rest of the ingredients except the white chocolate. </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">Using slightly wet hands (careful as it might be hot!) , shape cereal mixture into balls (about a 1/4 cup each) and place onto waxed paper. </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">You should get about 18 cookies. Allow balls to sit for about 15 to 20 minutes, until firm. Drizzle cookies with a little melted white chocolate and enjoy! </span></div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;"><br /></span></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_GlSnYrdNNlgAWc19KJcVgcJmLkvcclbKuUCn6CkLRF07xuRck3MBwBc2UowQ_tNZivFC8KxF6WTkKc7WGvcLt0Swf41Vj_9UdvQ2KB58rLaVT23H_BB25ewk69WjOPI4bdTz8caa9GqZ/s1600/4+Tbsp+coconut+oil1-3+cup+all-natural+peanut+butter2+Tbsp+honey1-2+tsp.+vanilla1+cup+puffed+rice+cereal1+cup+rolled+oats1-3+cup+dried+apples%252C+crushed+slightly2+Tbsp+chopped+peanuts2+Tbsp+ground+flax+seed1-4+tsp.+apple+pi.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_GlSnYrdNNlgAWc19KJcVgcJmLkvcclbKuUCn6CkLRF07xuRck3MBwBc2UowQ_tNZivFC8KxF6WTkKc7WGvcLt0Swf41Vj_9UdvQ2KB58rLaVT23H_BB25ewk69WjOPI4bdTz8caa9GqZ/s320/4+Tbsp+coconut+oil1-3+cup+all-natural+peanut+butter2+Tbsp+honey1-2+tsp.+vanilla1+cup+puffed+rice+cereal1+cup+rolled+oats1-3+cup+dried+apples%252C+crushed+slightly2+Tbsp+chopped+peanuts2+Tbsp+ground+flax+seed1-4+tsp.+apple+pi.jpg" width="320" /></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: left;"> If you want to work on your fitness and wellness, <a href="mailto:afitnurse@gmail.com">email </a>me and I would be happy to get to know you more! </div> <div style="text-align: justify;"> <span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;"><br /></span></div> <div style="text-align: justify;"> <span style="color: #a69e96; font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;"><br /></span></div>

Alyssa schomaker, apples, clean eating, clean eating recipes, cookie recipes, cookies, fitness, health, Healthy recipes, nutrition, organic butter, peanut butter, Recipes

No Bake Apple Peanut Butter Cookies

Do you love apples and peanut butter? You will surely love this treat!  If you want to indulge in your inner five year old and make c...

Empty Calories: Shoppers beware

<div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">As I’ve learned more about nutrition, I’ve become increasingly aware of the ubiquity of foods that offer almost no nutritional value whatsoever. What’s so shocking is that most foods that are available at your grocery store fall into this category known as “empty calories”.</span></div> <br /> <h2 style="margin: 0px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">What Are Empty Calories?</span></h2> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">Empty calories are foods that are high in calories but low in nutrients, including vitamins, minerals, anti-oxidants, and fiber. Empty calories typically are highly processed, have added chemicals and sugars, and may add synthetic (not natural) vitamins and minerals after processing.</span></div> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">While I seldom eat empty calories now, I lived on empty calories for most of my life. As you’ll see from the photos below, it’s hard not to eat empty calories because they are simply everywhere and are considered “normal” foods. It took me a long time to “readjust” my taste buds and become accustomed to eating more natural, unprocessed foods. Now, I really don’t miss empty calories and carbs at all.</span><br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">My estimate is 70% of the foods at an average U.S. grocery store are comprised of empty calories and carbs that provide little, if any nutritional value. The foods that are high in sugar may even be toxic for your health (</span></div> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <b><u><span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">The photos below I took at the same grocery store, which represents just a small sample of all the empty calories & carbs.</span></u></b></div> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #1 – Sugar Cookies</span><br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 1 Empty Calories At A Grocery Store Near You!" border="0" height="332" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-1.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #1" vspace="10" width="551" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #2 – Sugary Syrups & Jam</span></div> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 2 Empty Calories At A Grocery Store Near You!" border="0" height="450" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-2.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #2" vspace="10" width="272" /></span></center> <br /> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #3 – Let Go My Eggo With Chocolate Chips!</span><br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 3 Empty Calories At A Grocery Store Near You!" border="0" height="344" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-3.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #3" vspace="10" width="554" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #4 – Chips Anyone?</span></div> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 4 Empty Calories At A Grocery Store Near You!" border="0" height="344" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-4.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #4" vspace="10" width="554" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories #4 – Here’s Another Helping of Chips…</span><br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 5 Empty Calories At A Grocery Store Near You!" border="0" height="344" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-5.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #5" vspace="10" width="554" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #6 – Endless Fruit Juice</span></div> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">Some fruit juices are fairly nutritious, but most have tons of added sugars, don’t fill you up, and lack nutrition. Drinking calories is one of the easiest ways to gain fat. Nothing is as good as water for hydration of course.</span></div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 6 Empty Calories At A Grocery Store Near You!" border="0" height="333" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-6.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #6" vspace="10" width="552" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #7 – Endless Soda</span></div> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 7 Empty Calories At A Grocery Store Near You!" border="0" height="333" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-7.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #7" vspace="10" width="553" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #8 – Rolls & Cakes</span></div> <br /> <div style="margin: 0px 0px 23px; padding: 0px;">  </div> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 8 Empty Calories At A Grocery Store Near You!" border="0" height="333" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-8.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #8" vspace="10" width="552" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #9 – Candy Galore</span></div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 9 Empty Calories At A Grocery Store Near You!" border="0" height="334" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-9.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #9" vspace="10" width="554" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #10 – More Candy….</span><br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 10 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-10.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #10" vspace="10" width="562" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;">  </div> <h2 style="margin: 0px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #11 – And Even More Candy….</span></h2> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 11 Empty Calories At A Grocery Store Near You!" border="0" height="405" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-11.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #11" vspace="10" width="245" /></span></center> <br /> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #12 – Breakfast Cereals, or Candy?</span></div> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">Some cereals have vitamins, minerals, and are low in sugar, but most are basically like eating candy. Check out the amount of sugars per serving in some of these cereals and you’ll see what I mean. Even the “healthy” cereals are dubious.</span></div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 12 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-12.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #12" vspace="10" width="562" /></span></center> <br /> <br /> <h2 style="margin: 0px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #13 – The Definition of Empty Carbs…</span></h2> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">White bread doesn’t have added sugars like all the other examples, but doesn’t bring much to the table. I’m only human and eat white bread from time to time, but more natural carbohydrate sources are preferable.</span></div> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 13 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-13.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #13" vspace="10" width="562" /></span></center> <br /> <br /> <h2 style="margin: 0px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #14 – More Cookies…</span></h2> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> </div> <br /> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 14 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-14.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #14" vspace="10" width="562" /></span></center> <br /> <br /> <h2 style="margin: 0px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #15 – And We Can’t Forget Pastries</span></h2> <br /> <div style="margin: 0px 0px 23px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">It’s not easy for me to add this photo, because I lived on Entenmann’s Chocolate Chip Cookies and the Golden Chocolate Cake growing up. The amount of sugar in these pastries is jaw dropping; only 9 cookies is over 33 grams of sugar, which is 7 teaspoons of sugar. A box is 33 cookies, which is 121 grams of sugar (30 teaspoons of sugar) and 1500+ calories.</span></div> <br /> <div style="margin: 0px 0px 23px; padding: 0px;">  </div> <br /> <center> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 15 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-15.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #15" vspace="10" width="562" /></span></center> <br /> <h2 style="margin: 0px; padding: 0px;"> <span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">What percentage of a grocery store do you think is empty carbs & calories?</span></h2>

cakes, calories, candy, carbs, cereal, chips, cookies, juice, nutrition, soda, sugar, waffles

Empty Calories: Shoppers beware

As I’ve learned more about nutrition, I’ve become increasingly aware of the ubiquity of foods that offer almost no nutritional value what...