A Fit Nurse: get healthy

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Posted by Alyssa Schomaker / Thursday, December 31, 2015 / No comments / about clean eating , clean eating , clean food , food sensitivities , get healthy , healthy food , healthy lifestyle , symptoms of food sensitivities

Do You Have Food Sensitivities?

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ElzVlARZszvJD9K-OmpgRM2Urv4Z0sj9tGUHHylI_Y7Wm-OFaJF6n0OKPTOI-fwRGvGi7Q-i29pB8BVAaRpUEDO7oY9VYm0BI7z6f0a0IhsMQ2h6kRNbjytZ3G8sVkp284r9T67XFBdk/s1600/bigstock-Woman-Having-Abdominal-Pain-54072550.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: Verdana, sans-serif;"><img alt="woman suffering from food sensitivities " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ElzVlARZszvJD9K-OmpgRM2Urv4Z0sj9tGUHHylI_Y7Wm-OFaJF6n0OKPTOI-fwRGvGi7Q-i29pB8BVAaRpUEDO7oY9VYm0BI7z6f0a0IhsMQ2h6kRNbjytZ3G8sVkp284r9T67XFBdk/s1600/bigstock-Woman-Having-Abdominal-Pain-54072550.jpg" title="" /></span></a></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Food sensitivities and intolerances have gained a lot of attention in 2015. With an increase in research and studies, we are beginning to learn that many of us are, unknowingly, suffering from the uncomfortable symptoms of food sensitivities. If you have found yourself suffering from brain fog, mood swings, asthma, sore joints, fatigue, adult acne, lethargy, and many other symptoms, it may be time to assess what you eat and see if the foods you consume every day could be causing you harm. </span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;"><b>What are food sensitivities?</b></span><br />
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<li><span style="color: #444444; font-family: Verdana, sans-serif;">Different foods cause different reactions in the digestive tract. You have “food sensitivities” when you have difficulty digesting certain foods. The most common foods that cause food sensitivities are dairy, gluten, eggs, soy, peanuts, and shellfish, but anyone could have a food sensitivities to anything in their diet, even the preservatives or pesticides on their foods.</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">In the simplest terms, when the digestive tract is unable to process the food that it fed, it doesn’t digest the nutrients well and can eventually cause inflammation of the gut and the release of toxins into the bloodstream that the body would generally dispose of.</span></li>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><b>What are the symptoms of food sensitivities?</b></span><br />
<span style="color: #444444; font-family: Verdana, sans-serif;">Food sensitivities can show themselves in a variety of ways. Different people will react differently to the same foods. It all depends on how your digestive tract responds to irritation and inflammation. Here is a list of common and frequent symptoms of food sensitivities:</span><br />
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<li><span style="color: #444444; font-family: Verdana, sans-serif;">Moodiness</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Brain Fog</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Headache</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Gas</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Bloating (Feeling “fluffy”)</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Intense cravings for a particular food</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Depression</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Fatigue</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Acne</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Rosacea</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Joint Pain</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Asthma</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Arthritis</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Dark circles under eyes</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">Irregular digestion and constipation</span></li>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><b>How can I support healthy digestion and avoid the symptoms of food sensitivities?</b></span><br />
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<li><span style="color: #444444; font-family: Verdana, sans-serif;">The first way to find health and get rid of the annoying symptoms of food sensitivities is to figure out what foods you are sensitive to. The best way to do this is an elimination diet. Start by eliminating dairy, wheat, and other common foods that people are sensitive to. Eliminate these foods for six weeks. Keep a food journal and make notes each day about how you feel mentally and physically.</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">After six weeks, reintroduce foods. Again, keeping an accurate log of your food intake and how you feel. If you notice food sensitivities and symptoms, after you reintroduce a certain food. That type of food is the culprit of some of your food sensitivities! Avoiding the foods that cause your symptoms will help you be healthier in every aspect of life.</span></li>
<li><span style="color: #444444; font-family: Verdana, sans-serif;">It can be extremely frustrating to realize that you have food sensitivities to some of your favorite foods, but remember that your overall mental and physical health can greatly improve your life. Forget about the foods that inhibit you with uncomfortable symptoms.</span></li>
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<span style="font-family: Verdana, sans-serif;"><span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.666666666666666px; 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; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goals. </span></span></div>

about clean eating, clean eating, clean food, food sensitivities, get healthy, healthy food, healthy lifestyle, symptoms of food sensitivities

Do You Have Food Sensitivities?

Food sensitivities and intolerances have gained a lot of attention in 2015. With an increase in research and studies, we are beginnin...

Posted by Alyssa Schomaker / Wednesday, November 25, 2015 / No comments / general health , get healthy , healthier life , healthy breathing , healthy lifestyle , healthy living , living healthy , mental health

Do You Have Healthy Breathing Habits?

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsy75RQigVwStiQQHyNAHP1D7nkJ5b3FGk-qWUGXGu1CASjp6-1nXiST_J-RuYQW7k0jKMV35BLcHw3_uA65QMyKmon1wgs_b7QzEPkp9z-weQd4Un0wkm6648DqYsCyCYZmagzWGt-g-1/s1600/bigstock-Profile-Of-A-Beautiful-Arab-Wo-52634335.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woman practicing healthy breathing" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsy75RQigVwStiQQHyNAHP1D7nkJ5b3FGk-qWUGXGu1CASjp6-1nXiST_J-RuYQW7k0jKMV35BLcHw3_uA65QMyKmon1wgs_b7QzEPkp9z-weQd4Un0wkm6648DqYsCyCYZmagzWGt-g-1/s1600/bigstock-Profile-Of-A-Beautiful-Arab-Wo-52634335.jpg" title="" /></a></div>
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<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;"><br /></span></span></div>
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<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;">Healthy breathing impacts your daily life. Breathing incorrectly can make it difficult to manage stress, to fight off common viruses, and maintain energy throughout the day. If you think about it, we never really learned how to breathe; it’s something that we do naturally. There is no training for breathing like there is for walking and talking. After forming our breathing habits as children, it is hard to modify them as adults. Hopefully, you already have healthy breathing habits! If not, you are not alone. Many people are unaware that they are suffering from unhealthy breathing habits. How can you check?</span></span></div>
<b id="docs-internal-guid-68bd0d5d-3b63-0a14-d164-753b16baf5f5" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /></span></b>
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<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;">Here are a few suggestions on what a healthy breathing experience should feel like:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">People should take approximately 14-16 breaths per minute in a normal state. To check this, set a timer for one minute. While going about your day, breathing regularly, count how many breaths you take within that minute. If you’re within 14-16 breaths per minute, you’re doing well!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">The next way to check healthy breathing is to feel how you breathe and where you breathe from. Place one hand on your chest and one hand on your stomach. Breathe in through your nose, slowly. Notice how your hands move. If you hand on stomach moved up while the hand your chest stayed mostly in the same place, that is a healthy breathing habit!</span></span></div>
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<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;">For the next test, leave you hands where there are. This time, take note of where your hands move when you breath out slowly through pursed lips. If the hand on your stomach lowered, this is good. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">The most important healthy breathing habit is breathing through your nose. Our noses are amazing. They have a filtration system that helps protect us from viruses and bacterium. Our nose is our first defense against illness. </span></span></div>
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<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /></span></b>
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<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;">The best way to concentrate on healthy breathing habits is to take some time each day to relax and focus on your breathing. Spend a few minutes in the morning and a few minutes in the evening to do some deep breathing exercises, focusing on the motion of your hands on your stomach and chest. You will find with consistent breathing exercises that you feel calmer, yet more energized. </span></span></div>
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<span style="color: #444444; font-family: "verdana" , sans-serif;"><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for more information about living a full, healthy life that focuses on all aspects of a person’s well-being. I’d love to help motivate and inspire you on your journey to health, happiness, and success.</span></span></div>

general health, get healthy, healthier life, healthy breathing, healthy lifestyle, healthy living, living healthy, mental health

Do You Have Healthy Breathing Habits?

Healthy breathing impacts your daily life. Breathing incorrectly can make it difficult to manage stress, to fight off common viruses, a...

Posted by Alyssa Schomaker / Friday, November 6, 2015 / No comments / clean eating , eating healthy , exercise and fitness , general health , get healthy , health , health and fitness , healthy christmas , healthy holiday , healthy thanksgiving

How to Have a Healthy Holiday

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdSKPN6oFdGKPNuBzVvxaQTqyk_53XZImjag5pUmzP7YcO-LCHlfOi0zInica_Gqvpdtr2BcrAsu-A3n5xfjw2bdr2QHrCMUVL8_S9oAq6zh9KvtzE1y0s9Xi0AZH96N39BNynF6PwlycQ/s1600/pumpkin-567689_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="healthy holiday pumpkins" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdSKPN6oFdGKPNuBzVvxaQTqyk_53XZImjag5pUmzP7YcO-LCHlfOi0zInica_Gqvpdtr2BcrAsu-A3n5xfjw2bdr2QHrCMUVL8_S9oAq6zh9KvtzE1y0s9Xi0AZH96N39BNynF6PwlycQ/s1600/pumpkin-567689_1920.jpg" title="" /></a></div>
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<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-size: 14.666666666666666px; line-height: 1.38;">Having a healthy holiday seems impossible, but it doesn’t have to be! November has begun, Halloween is over, and Thanksgiving, Christmas, Hanukkah and other holidays are coming up! As exciting and fun as the holidays are, maintaining a healthy approach to eating and living is important during this season. Diet and exercise greatly affect your mood, and you want to enjoy the holidays with family and friends! </span><span style="font-size: 14.666666666666666px; line-height: 1.38;">That’s why it is important to have a healthy holiday. Implement the following tips this month and next month to stay on track with health and wellness. You won’t regret it! </span></span></div>
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<b id="docs-internal-guid-2c0c6dfe-df01-de35-8861-16b1944b93f1" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /></span></b>
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<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;">Plan Ahead</span></span></div>
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<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;">An important part of a healthy holiday is being prepared to make nutritious choices. Planning ahead is key to maintaining balance and structure to the holiday season. Staying on track through November and December can be difficult because of how busy our schedules get. Here are a few tips to help plan for a healthy holiday.</span></span></div>
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<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Plan a workout schedule.</span><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;"> For a healthy holiday season, be sure that you are still getting in your regular workouts. Not prioritizing exercise will cause you to feel sluggish and exhausted. It will affect the rest of your productivity. Try keeping a workout journal and planning your exercise routines out in advance. </span></span></div>
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<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Plan your meals. </span><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;">Planning your meals is another important aspect of having a healthy holiday. Holiday meals tend to be carbohydrate heavy and not friendly to people who are trying to live a clean lifestyle. Be prepared to have snacks on hand or food planned out in advance. Food prep will also help the rest of your week go smoothly because you won’t be worrying about preparing meals multiple times a day. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Know your travel plans.</span><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;"> A lot of traveling occurs during the holiday season. To have a healthy holiday be prepared for your travel plans. Know if you want to prepare delicious snacks for the road. Know what equipment to bring if you plan on getting a workout in while you are traveling.</span></span></div>
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<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;">Stay Focused on Long-term Goals</span></span></div>
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<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;">Don’t let temptation get the best of you during the holidays. Avoid overeating junk food. You will be proud that you did! Kill it in the gym routinely to stay motivated for a healthy holiday. After all, the next holiday is New Year's Eve! Get excited to wear your knockout NYE outfit.  :)</span></span></div>
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<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;">De-stress</span></span></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;">Remember that the holidays are an awesome time to celebrate family, friends, food, and being grateful for the past year, but it can also be an extremely hectic time. Your health matters, so take care of yourself!</span></span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Find some alone time.</span><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;"> For a healthy holiday, be sure to find some time for meditation and time to relax. It will improve all the other aspects of your life. </span></span></div>
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</ul>
<span style="color: #444444; font-family: "verdana" , sans-serif;"><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;"><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;">For extra motivation during the holidays, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">connect with me</span></a><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;">! I’d love to help you maintain your health and fitness goals during the holiday season and after! In addition, </span><a href="https://instagram.com/afitnurse/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">follow me on Instagram</span></a><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;"> for extra workout inspiration and motivation. Have a wonderful holiday season!</span></span></div>

clean eating, eating healthy, exercise and fitness, general health, get healthy, health, health and fitness, healthy christmas, healthy holiday, healthy thanksgiving

How to Have a Healthy Holiday

Having a healthy holiday seems impossible, but it doesn’t have to be! November has begun, Halloween is over, and Thanksgiving, Christ...

Posted by Alyssa Schomaker / Saturday, October 31, 2015 / No comments / general health , get healthy , health and happiness , health promotion , healthy and fitness , healthy brain , healthy living , healthy mind , reduce stress , stress

Reduce Stress to Live Healthier

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZOdxkAWvrNcQ8dTB-lEqzMydmXFUOXHN_3C7dQlH5h123et9pJcNDb6PPY4oi94auegH0yCUo7u-Jt081K4jdH-UAKsX7RNB92qJ3vv4_g76CC6eN0ZfBR4MNs25zAjOVvubTmo9zWV0h/s1600/woman-977020_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Reduce Stress to Live Healthier" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZOdxkAWvrNcQ8dTB-lEqzMydmXFUOXHN_3C7dQlH5h123et9pJcNDb6PPY4oi94auegH0yCUo7u-Jt081K4jdH-UAKsX7RNB92qJ3vv4_g76CC6eN0ZfBR4MNs25zAjOVvubTmo9zWV0h/s1600/woman-977020_1920.jpg" title="Reduce Stress to Live Healthier" /></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;"><br />
</span></span></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;">Reduce stress in your everyday life to promote amazing results for your physical and mental health. Stress affects hormones, energy levels, hunger, and cravings. These effects all lead to poor choices that negatively affect healthy living. If you feel you may be plagued by stress, I have four helpful ways for you to reduce stress and manage it in a healthy way.</span></span></div><b id="docs-internal-guid-bbb09a68-af73-ac00-4285-0ad7d384afd9" 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;">What is causing your stress?</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">The first step to reduce stress is understanding why you feel stressed. Where is this anxiety or frustration coming from? It can be from many different aspects of your life; it usually is!</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Think about all the outlets of your life. Stress isn’t your fault. It often is from an external source. Is your job causing you stress? Are you worried about your spouse or family member? Are there financial problems?</span></span></div></li>
</ul><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;">How can you manage stress?</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Once you can pinpoint the source of your stress, brainstorm ideas on resolving the issues. You’ll be surprised how easy it is to come up with solutions to reduce stress once you have discovered isolated the source of the stress itself.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Approach your stress rationally. It is easy to become bogged down with stress and resort to irrational tactics to resolve the problem. The goal is to reduce stress in a healthy way.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">To reduce stress in a healthy way, it is helpful to make lists of different approaches. How can you solve the problem? Consider all possible solutions and the outcomes of each. Which option will reduce stress without causing conflict in different areas of your life?</span></span></div></li>
</ul><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<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;">Implement the solution.</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Now that you have decided a plan of action to reduce stress, implement it!</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">You will notice instant relief once you have managed the stress directly. Over time, you will reap the benefits of better health and more energy.</span></span></div></li>
</ul><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;">Distract yourself.</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">In some instances, you won’t be able to reduce stress directly. If you worry about another person, that person is in control. To reduce stress at this point, it is easiest to distract yourself is healthy ways.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">When you begin to feel stress, don’t give into those hunger cravings. Reduce stress by engaging yourself in an activity that you enjoy. Hunger pangs brought on by stress are usually temporary. Avoid giving into temptation and then cook yourself a healthy meal.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Listening to music is a great way to reduce stress as well. Music naturally calms the mind and body. Play some of your favorite tunes.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">To reduce stress, try to get moving! Just thirty minutes of moderate activity a day can help relieve stress, lower cortisol levels, and release happy endorphins in the brain. Exercise makes is a helpful way to reduce stress. </span></span></div></li>
</ul><span style="color: #444444; font-family: "verdana" , sans-serif;"><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;"><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;">Stress from everyday activity, school, and jobs can play a major role in our happiness and overall health. Take steps each day to reduce stress, and you’ll notice a significant improvement in your quality of life. Now that you have some tips for stress reduction, living a healthier life will be much easier! For extra support on your journey toward healthy living, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">!</span></span></div>

general health, get healthy, health and happiness, health promotion, healthy and fitness, healthy brain, healthy living, healthy mind, reduce stress, stress

Reduce Stress to Live Healthier

Reduce stress in your everyday life to promote amazing results for your physical and mental health. Stress affects hormones, energy levels,...

Posted by Alyssa Schomaker / Wednesday, October 28, 2015 / No comments / clean eating , eating healthy , food prep , food preparation , food prepping , fresh food , get healthy , healthy , healthy choices , healthy eating , healthy family , healthy foods

3 Tips for Food Prep

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijcEBhVT1lZmxOZDytdNvGcQkU0qpV0x1z0dZ-tH9WN6IimvE402u1H4xF6dQmi_qqsoSjiqA3rAciF106URU85BXqBt0pvDLPcxB-nTbqlozy_x3O8QWhvUdFlx9ammoUPdwcZdVNekCT/s1600/romanesca-cauliflower-948628_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="3 Tips for Food Prep" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijcEBhVT1lZmxOZDytdNvGcQkU0qpV0x1z0dZ-tH9WN6IimvE402u1H4xF6dQmi_qqsoSjiqA3rAciF106URU85BXqBt0pvDLPcxB-nTbqlozy_x3O8QWhvUdFlx9ammoUPdwcZdVNekCT/s1600/romanesca-cauliflower-948628_1920.jpg" title="3 Tips for Food Prep" /></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Food prep can be the key to weight loss, a healthy lifestyle, or making gains at the gym. Whatever your goals are, food prep is an easy way to keep your pantry and refrigerator stocked with portioned, healthy choices! It can be overwhelming to start food prep for the first time. There is a lot of work that goes into prepping food for advance though there are easy ways to start! Here are three tips for a successful food prep.</span></span></div>
<b id="docs-internal-guid-222eb873-af6d-695c-5d4f-e3247f8b231e" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Don’t jump in headfirst.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Food prep takes careful thought and preparation! You need to know exactly what you want to prepare, what ingredients you will need, and how to prepare it. Start by creating an outline of the meals you would like to eat. For beginners, only plan two or three days in advance. A full week food prep is time-consuming. A day or two is manageable for your first experience!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Do an ingredient check. After you create your food prep outline, look at the ingredients you have and what ingredients you will still need. It is best to do your food prep outline a couple days in advance. That way, you will have time to go to the grocery store to gather all needed ingredients. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Set aside a time! Having a specific time for food prep is extremely important. You will eventually want to set up a routine with a set time each week to do your food prep. Many people do their food prep on Sunday evenings to prepare for the week. Do what works best for you and your schedule!</span></span></div>
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</ul>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Prepare food that you are comfortable making.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">When you first begin food prep, the idea of trying new recipes can be exciting. For your first food prep, however, I’d recommend using recipes you know. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Using familiar recipes will make your first food prep much easier. You know how to prepare the dish. You know what ingredients you need. You know how much food you will have to portion out. Lastly, you will be confident knowing that you are making a dish that you enjoy! There’s nothing worse than preparing food for several days and realizing that you don’t like the way it tastes. Stick to familiar recipes for your first few food prep sessions.</span></span></div>
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</ul>
<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-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;">Remember that “food prep” doesn’t always mean cooking.</span></span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Food prep can be a variety of things. You can do only the basic outline for food prep. You can simply chop up vegetables that you will want to use later in the week. You can portion out snacks for yourself and your family, to avoid overeating. This is all part of food prep.</span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Food prep is preparing food in advance so that you will have less work to do later in the week! </span></span></div>
</li>
</ul>
<span style="color: #444444; font-family: "verdana" , sans-serif;"><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;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For extra support your journey toward a healthy lifestyle, please </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; 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-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I’d love to be a resource to help you in pursuing healthy living. :)</span></span></div>

clean eating, eating healthy, food prep, food preparation, food prepping, fresh food, get healthy, healthy, healthy choices, healthy eating, healthy family, healthy foods

3 Tips for Food Prep

Food prep can be the key to weight loss, a healthy lifestyle, or making gains at the gym. Whatever your goals are, food prep is an easy w...

Posted by Alyssa Schomaker / Saturday, October 10, 2015 / No comments / clean eating holiday , exercise , exercise and fitness , fall , fall fitness , fitness journey , Fitness motivation , get healthy , health and fitness , healthy choices , healthy holidays

4 Reasons for Fall Fitness

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjueoWmD653Isrskwt8JZOVzNML-ZxCmvT5XruXRWdYRc9I9WNu1iujhQuQgaLjpA_nfXIxqbmlpiETadLVK6gDCvcGW_5T1swDT_pxBhbnJKjTMX3P_XjrSeIY5dkoOAJVhyphenhyphenZyEM06AIWH/s1600/shoes-480217_1280+%25281%2529.jpg" imageanchor="1"><img alt="4 Reasons for Fall Fitness" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjueoWmD653Isrskwt8JZOVzNML-ZxCmvT5XruXRWdYRc9I9WNu1iujhQuQgaLjpA_nfXIxqbmlpiETadLVK6gDCvcGW_5T1swDT_pxBhbnJKjTMX3P_XjrSeIY5dkoOAJVhyphenhyphenZyEM06AIWH/s1600/shoes-480217_1280+%25281%2529.jpg" title="4 Reasons for Fall Fitness" /></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;"><br />
</span></span></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;">Fall fitness is when you start practicing healthy habits during the autumn season. It may seem like a stressful time to implement healthy habits when Halloween, Thanksgiving, and Christmas are approaching, but holidays can be a motivating reason for fall fitness! Here are four motivating reasons to work on your fitness this fall.</span></span></div><b id="docs-internal-guid-2e1b0509-48d9-a4ba-53a8-f09c6d220b45" 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;">Look great before holiday events.</span></span></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;">Why wait until after the holidays to get in shape? You can start now and get fit before family gatherings! Start your fall fitness routine now, shed a few pounds, tone up a little bit, and slip into a cute costume for Halloween. Get ready to wear that outfit for Christmas and that perfect NYE dress that you’ve been dreaming about!  There are a bunch of photos taken in the fall season, so why not look your best!  You’ll be happier looking knowing that you are working on your health and fitness and feeling good. </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;">Motivate others.</span></span></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;">Another great reason for fall fitness is creating the opportunity to motivate others toward a healthy lifestyle. When your family and friends notice that you are making conscious healthy choices, they’ll be interested in learning more. They’ll notice that you are looking good, and feeling confident and energized. Fall fitness is a great way to encourage others to live a healthier life. </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;">You will be less likely to get discouraged or overeat. </span></span></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;">Too often, people try to crash diet before events or holiday gatherings. It is not effective or healthy. Crash diets lead to overconsumption and feeling discouraged. If you start your fall fitness before the holidays, you can implement healthy habits and control your cravings and urges. You’ll know to practice portion control and what foods trigger your unhealthy habits. Start fall fitness now to set yourself up for success during the holidays. </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;">Don’t wait for resolution season.</span></span></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;">You may be tempted to go through the holiday season with unhealthy habits. You may just want to make a “healthier life” your New Year’s resolution. Don’t wait! Implement a healthier lifestyle now so that you can work toward an even greater goal in the new year! Maybe you want to read more, wake up earlier, or learn new culinary skills. Those resolutions sound way more fun! </span></span></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;">Plus, you’ll feel great going to the gym in January, feeling confident in your skill set and workout routine.  There are many new people joining gyms after their NYE resolutions. You can be the one who is already working toward their goals. Start with fall fitness now, be prepared for the holidays, and be ready to take on the new year. :)</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><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;"><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;">For extra support on your healthy and fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I would love to offer motivation, tips, and encouragement on your fall fitness routine. A healthier you awaits! </span></span></div>

clean eating holiday, exercise, exercise and fitness, fall, fall fitness, fitness journey, Fitness motivation, get healthy, health and fitness, healthy choices, healthy holidays

4 Reasons for Fall Fitness

Fall fitness is when you start practicing healthy habits during the autumn season. It may seem like a stressful time to implement healthy h...

Posted by Alyssa Schomaker / Thursday, October 8, 2015 / No comments / beach body , clean eating , dinner , eating healthy , get healthy , healthy choices , healthy habits , Portion Control

Practice Portion Control At Home

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxrBYVBqu80Da2YbQtGescMY8dYV6IyqVXYMoaoFjz1Z34tmOUFAhu_WoR-_WbOGKXRAyoH32FKdiGamyBSZvvVitCWCl-sC0o5ft_P9-NwKAcMsuceScVT0OBWMR64sb-fYa7cY_vrCrk/s1600/pasta-932172_1280+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Practice Portion Control At Home" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxrBYVBqu80Da2YbQtGescMY8dYV6IyqVXYMoaoFjz1Z34tmOUFAhu_WoR-_WbOGKXRAyoH32FKdiGamyBSZvvVitCWCl-sC0o5ft_P9-NwKAcMsuceScVT0OBWMR64sb-fYa7cY_vrCrk/s1600/pasta-932172_1280+%25281%2529.jpg" title="Practice Portion Control At Home" /></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;"><br />
</span></span></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;">Portion control is treating yourself to a healthy amount of food, without over-consuming and over-snacking. Portion control can be especially challenging while eating at home because it is easy to snack continually or eat extra portions of dinner. The key to portion control is to break the habit of overeating. I’ve created a list of six helpful tips to help you practice healthy portion control at home. </span></span></div><b id="docs-internal-guid-26ff09b9-48d2-a04b-64c6-64b61125ed34" 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;">Don’t leave food sitting out.</span></span></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;">Practice portion control by taking an appropriate sized snack and then closing the package. Put the package back in its place in the pantry. When you put your food away, portion control is easier, because you have to make a conscious effort to reopen the package for more snacking. This gives you more time to exercise your willpower and avoid overeating.</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;">Don’t snack from the package.</span></span></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;">Following the same idea of putting the package away, never eat directly from the package. If you want to have a snack while you watch TV, take a portion of your snack and eat from a bowl. Don’t bring the entire package of your snack to the couch with you. It’s much easier to overeat when you have the entire package with you.</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;">Use a smaller plate.</span></span></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;">The easiest way to practice portion control is to use smaller plates in your home. Avoid the large serving dinner plates. Try using a salad plate to portion your dinner. Even a normal portion served on a salad plate will feel more satiating when you’ve finished eating. When your brain sees a smaller plate that looks full, you will feel more full. When your brain sees a big plate, that looks less full, you may not feel as satisfied after eating. </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;">No seconds.</span></span></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;">After you’ve finished your portion of dinner, avoid going back for seconds. Try going for a walk around the block, reading a book, or cleaning the kitchen. Distract yourself from your craving for a second helping. Once you can break the habit of eating second portions of food, portion control will be much easier.</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;">Portion out your leftovers. </span></span></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;">If you intend to bring leftovers for lunch, try portioning your leftovers out the night before! When you have separate containers of food to-go, you won’t take overly large portions on your way out the door. It will be a way to remain consistent with your portion control, even when you’re in a hurry!</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;">For extra support on your journey toward a healthy lifestyle, contact me! I would love to offer support on your weight loss and fitness journey! </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;">Check out my website</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> for tips, encouragement, and daily motivation to reach your goals!</span></span>

beach body, clean eating, dinner, eating healthy, get healthy, healthy choices, healthy habits, Portion Control

Practice Portion Control At Home

Portion control is treating yourself to a healthy amount of food, without over-consuming and over-snacking. Portion control can be especial...

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 / Tuesday, September 22, 2015 / No comments / back on track , clean eating , eating healthy , exercise and fitness , fitness , general health , get healthy , healthy choices , live with no regrets

3 Ways to Get Back on Track with Healthy Living

<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"></b></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHWIvaLtH7hXR8OSPeXka7BaT2k6HDtF2xmPS31AU2PoVDGP8_k-XxnLoM93QTKGNUNOmxvinVPozQhStexaWFQa6BjLMDM8Dh1Gb8yuNvHNTfO5v2E6DDmZOLoJ2iCYiw1U4Sybew_IBN/s1600/fitness-332278_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="3 Ways to Get Back on Track with Healthy Living" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHWIvaLtH7hXR8OSPeXka7BaT2k6HDtF2xmPS31AU2PoVDGP8_k-XxnLoM93QTKGNUNOmxvinVPozQhStexaWFQa6BjLMDM8Dh1Gb8yuNvHNTfO5v2E6DDmZOLoJ2iCYiw1U4Sybew_IBN/s1600/fitness-332278_1280.jpg" title="3 Ways to Get Back on Track with Healthy Living" /></a></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br />
</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" 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;">Getting back on track to healthy living can be challenging. There are so many temptations in our day to day lives. It is understandable to have slip ups! I have three ways to rediscover your motivation to get back on track to fitness and healthy eating. </span></b></div><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" 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-a6db46b8-f6e4-cfed-c818-669417c2a4ac" 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;">Remember Your Motives</span></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" 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;">The biggest struggle of healthy living is finding consistent motivation. Motivation gets you to the gym, helps you buy healthy foods and prevents you from falling back to unhealthy habits. Get back on track to healthy living with a reminder in your motivation. So, why do you want to be healthy?</span></b></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" 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;">Energy - Your energy levels improve when you are treating your body well, exercising, and giving it nourishing food. Quality of life improves when you have more energy! Remember that to help you get back on track.</span></b></div></li>
<b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;">
<li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Appearance - Your appearance greatly improves if you are nourishing your body and working on muscle toning! Healthy foods, proper hydration, and nutrients are important. You will get healthier and stronger hair. Your skin will be firmer and glowing. Your body will tone up, and you will walk with better posture and more confidence. </span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Health - Get back on track by remembering the importance of your health. Eating well and exercising will keep you healthy now and in the long run. Proper nutrition helps prevent many diseases and illnesses. Get back on track to live a long and healthy life. </span></div></li>
</b></ul><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" 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;">Set New Goals</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;">If you have reached your goals and maybe regressed to old habits, it’s time to set new goals! Without a goal in mind, motivation can be hard to find. Do not go back to bad habits after you have come this far in your fitness journey. Get back on track. :)</span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Weight loss - Set a new weight loss goal for yourself. Are you ready to lose those lingering five pounds? Believe in yourself! Set that goal. Get back on track with healthy habits.</span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Routine - Set a routine goal. This can be a great way to get back on track. If you create a goal to maintain a routine, it will help structure your entire lifestyle around health. You can make a goal to exercise on Monday, Wednesday, and Friday. You can make a goal only to eat out at restaurants once a week. Setting routine goals are rewarding because you can accomplish them consistently. </span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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;">Implement different foods - To get back on track, you can try implementation goals. Maybe you feel your diet is lacking fiber, you can add more apples or other fiber-rich foods into your eating habits. It’s an easy goal to obtain, but it is putting you back on track toward healthy living!</span></div></li>
</ul><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;">Structure</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;">The easiest way to get back on track is through scheduling and structuring. Create a healthy meal plan each week. You can also plan meal prep days. This will ensure that you will always have healthy food in the house and will limit impulsive purchases of junk food. You can also get back on track by creating a workout regime. Go to the gym with a plan and a will to complete it. This will be helpful motivation to get in shape and get healthy.</span></div><br />
<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;">With these tips, you will be able to get back on track with healthy living! For a little extra motivation and support, please </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 would love to help you on your journey toward a healthy lifestyle. </span></b>

back on track, clean eating, eating healthy, exercise and fitness, fitness, general health, get healthy, healthy choices, live with no regrets

3 Ways to Get Back on Track with Healthy Living

Getting back on track to healthy living can be challenging. There are so many temptations in our day to day lives. It is understandable to...

Posted by Alyssa Schomaker / Thursday, December 31, 2015 / No comments / about clean eating , clean eating , clean food , food sensitivities , get healthy , healthy food , healthy lifestyle , symptoms of food sensitivities

Do You Have Food Sensitivities?

Posted by Alyssa Schomaker / Wednesday, November 25, 2015 / No comments / general health , get healthy , healthier life , healthy breathing , healthy lifestyle , healthy living , living healthy , mental health

Do You Have Healthy Breathing Habits?

Posted by Alyssa Schomaker / Friday, November 6, 2015 / No comments / clean eating , eating healthy , exercise and fitness , general health , get healthy , health , health and fitness , healthy christmas , healthy holiday , healthy thanksgiving

How to Have a Healthy Holiday

Posted by Alyssa Schomaker / Saturday, October 31, 2015 / No comments / general health , get healthy , health and happiness , health promotion , healthy and fitness , healthy brain , healthy living , healthy mind , reduce stress , stress

Reduce Stress to Live Healthier

Posted by Alyssa Schomaker / Wednesday, October 28, 2015 / No comments / clean eating , eating healthy , food prep , food preparation , food prepping , fresh food , get healthy , healthy , healthy choices , healthy eating , healthy family , healthy foods

3 Tips for Food Prep

Posted by Alyssa Schomaker / Saturday, October 10, 2015 / No comments / clean eating holiday , exercise , exercise and fitness , fall , fall fitness , fitness journey , Fitness motivation , get healthy , health and fitness , healthy choices , healthy holidays

4 Reasons for Fall Fitness

Posted by Alyssa Schomaker / Thursday, October 8, 2015 / No comments / beach body , clean eating , dinner , eating healthy , get healthy , healthy choices , healthy habits , Portion Control

Practice Portion Control At Home

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

Posted by Alyssa Schomaker / Tuesday, September 22, 2015 / No comments / back on track , clean eating , eating healthy , exercise and fitness , fitness , general health , get healthy , healthy choices , live with no regrets

3 Ways to Get Back on Track with Healthy Living

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