A Fit Nurse: healthy family

Showing posts with label healthy family. Show all posts

Posted by Alyssa Schomaker / Wednesday, November 11, 2015 / No comments / exercise and fitness , Fitness motivation , health , health and fitness , health matters , healthy family , healthy lifestyle , mental health , strength

Your Health Matters

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi45eY8_Dpq7iXW4oucXHEQB83NARiQA_6Vwwfswz7YFyRBu7-Pss6lcLN4CJBpYmvjWygo2JVc7aOQy7qRsvGJlH26xo7RksoUyYPVBRQBZa3V50KVGgtt5UHTJAcXeODA-DBShu488pJ_/s1600/woman-570883_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Your Health Matters" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi45eY8_Dpq7iXW4oucXHEQB83NARiQA_6Vwwfswz7YFyRBu7-Pss6lcLN4CJBpYmvjWygo2JVc7aOQy7qRsvGJlH26xo7RksoUyYPVBRQBZa3V50KVGgtt5UHTJAcXeODA-DBShu488pJ_/s1600/woman-570883_1920.jpg" title="Your Health Matters" /></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;">Our health matters. We know that it does, but too often our emotional and physical well-being are not prioritized among our other responsibilities. We get lost in the routine of extracurriculars, work, social events, household chores, and the lives of our peers. Health matters because it greatly impacts every aspect of our lives. If we aren’t taking care of ourselves, we aren’t living to our fullest potential and highest quality of life. </span></span></div><b id="docs-internal-guid-6c2a7848-f7f4-77f2-0f1a-53bd71ad5db0" 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: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Your health matters because it affects your family, improves interpersonal relationships, and gives you energy and motivation to live happily and fully. </span></span></div><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;">Mental Clarity & Mental Health</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;">Health matters because your overall health can impact your mental and emotional well-being. A sedentary lifestyle and poor nutrition can lead to a brain in slow motion. Emotions that greatly fluctuate and a brain that has trouble focusing can be the result of a bad diet. Health matters because you want to be able to enjoy each day with a clear mental state and make smart choices with confidence. </span></span></div><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;">Your Family</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;">Your health matters because it is important to your family and your loved ones! If you aren’t feeling well or if your energy levels are low due to poor nutrition or inactivity, you won’t be able to enjoy the time spent with your family as much. You might find yourself feeling quickly exhausted or irritable. Create quality memories with your family by remembering that your health matters and that your family’s health matters too!</span></span></div><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: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">If you take your health matters seriously, your children and spouse will hopefully realize the benefit of being healthy themselves! Creating a positive and exciting feeling around health will make healthy choices for your family easy and routine. Make memories outside of the house by going on family hikes or kicking around the soccer ball, rather than having “family time” in front of the TV. </span></span></div><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;">Fully Experience Life</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;">Lastly, your health matters when you want to fully experience life with energy, optimism, and enjoyment. You want to have the energy to create new memories and new experiences with those you love. Be grateful for a strong, healthy body and treat it well. Ensuring proper nutrition and regular exercise will keep you feeling energized, mentally clear, and ready to tackle the day. </span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you want to create memories each day, prioritize your well-being and remember that your health matters, I’d love to help you find your motivation. Feel free to </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> for inspiration and advice on how to kickstart your healthy lifestyle.</span></span>

exercise and fitness, Fitness motivation, health, health and fitness, health matters, healthy family, healthy lifestyle, mental health, strength

Your Health Matters

Our health matters. We know that it does, but too often our emotional and physical well-being are not prioritized among our other responsib...

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

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<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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<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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<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;">Remember that “food prep” doesn’t always mean cooking.</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 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>
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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 is preparing food in advance so that you will have less work to do later in the week! </span></span></div>
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<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="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 / Friday, October 2, 2015 / No comments / clean dinners , clean eating , dinner , family , family dinner , family meals , healthy dinner , healthy family

4 Reasons for Family Meals

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB41W1XA8iONxF0DwHAup_rpjHLaoxX9nFtkiA6-l8z2qRTuHzNsZfU_2cQ94Fhy9nCdD5n-Or5Tat8351u65GsS7ZbgqB8wbMzrbV8aah4BloNQd_FXBBRFA745P-1B6YZPQQM63kOz7R/s1600/family-eating-at-the-table-619142_1280+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Reasons for Family Meals" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB41W1XA8iONxF0DwHAup_rpjHLaoxX9nFtkiA6-l8z2qRTuHzNsZfU_2cQ94Fhy9nCdD5n-Or5Tat8351u65GsS7ZbgqB8wbMzrbV8aah4BloNQd_FXBBRFA745P-1B6YZPQQM63kOz7R/s1600/family-eating-at-the-table-619142_1280+%25281%2529.jpg" title="4 Reasons for Family Meals" /></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;">Family meals are an important part of bonding with your family. Family meals, however, often get pushed aside to accommodate other responsibilities, like sports practice, music lessons, and other extracurriculars. It’s still important to make time for family meals at least a few times each week! Here are four reasons you should consider implementing family meals into your weekly schedule!</span></span></div><b id="docs-internal-guid-1bb63a4c-24a9-4f7c-0887-693b1b5bb2ee" 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;">Opportunity to Connect</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;">Families that have open communication feel more connected and happy with each other. Family meals create a great opportunity to talk to your children and spouse. Sharing thoughts and feelings and talking about everyone’s day is a great way to relieve stress and worry. Communication and support are extremely important for overall health and well-being! </span></span></div><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;">Get Active</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 reason to make time for family meals is the opportunity to get active. When your whole family is together (how often does that happen, right?) it is a perfect time to suggest doing a family activity! Try going for a walk, a family bike ride, or tossing the football for a game of catch. This interaction will allow for some extra exercise and get feel-good endorphins moving. Instead of dessert after family meals, treat yourself to a nice calorie-burning walk. </span></span></div><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;">A Full Nutritious Meal</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;">It’s difficult to know exactly what your kids are eating at school. They are likely offered a healthy school lunch, but what if they don’t eat the whole thing? Or what if they bring unhealthy snacks to school and eat those instead? With frequent family meals, you can ensure that your kids are getting the healthy nutrients that they need for growth and brain development. It also is an opportunity for you to create a delicious and healthy meal with a variety of food choices. When you cook for only yourself or your spouse, food options are limited because there are fewer people. Cooking for your whole family allows for creative food preparation and a variety of meal options. </span></span></div><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;">Teach Your Kids a Valuable Skill</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;">Get your kids in the kitchen with you! Family meals are the perfect time to teach them the valuable life skill of cooking. Far too many kids today don’t know the first thing about cooking! It becomes problematic as they grow up because they often go for convenient and processed options that are quick. This isn’t good for their health! Getting them in the kitchen for family meals can teach them about food preparation, healthy food, and could inspire an interest in fresh, healthy foods. Learning about healthy food at a young age is likely to encourage a healthier lifestyle in the future. When they’re grown, they will be so grateful that you took the time to teach them to cook, and they will cherish those memories for a lifetime.</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;">Family meals are a great opportunity to bring health and wellness to your entire family. Family meals are really worth the effort. :) Once you get into a routine, it will be a great way to connect with your kids and teach them about healthy foods. If you are interested in support for your healthy lifestyle, <a href="http://www.afitnurse.com/" target="_blank">contact me.</a> I’d love to offer motivation and advice on your fitness journey!</span></span>

clean dinners, clean eating, dinner, family, family dinner, family meals, healthy dinner, healthy family

4 Reasons for Family Meals

Family meals are an important part of bonding with your family. Family meals, however, often get pushed aside to accommodate other responsib...

Posted by Alyssa Schomaker / Thursday, August 13, 2015 / No comments / clean lunch ideas , eating healthy , family , fitness , health , healthy choices , healthy family , kids , Kids Health , lunch , tips to eat clean

Packing Your Kids a Healthy Lunch

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6mFyk_3tRAScq6n_LMw5b7FHHXkzVyocWy0onWb7uratlRIde_8cxTgwA67q6g6RAys2D0x_Q-LIwq4ycprQhHLMLpuWJbtC2d8qEfy3y4h9_GpKP3aDmp4aYiiPDHLYdBYSKbVfEybUo/s1600/packing+healthy+lunches.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6mFyk_3tRAScq6n_LMw5b7FHHXkzVyocWy0onWb7uratlRIde_8cxTgwA67q6g6RAys2D0x_Q-LIwq4ycprQhHLMLpuWJbtC2d8qEfy3y4h9_GpKP3aDmp4aYiiPDHLYdBYSKbVfEybUo/s640/packing+healthy+lunches.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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: 14.6666666666667px; 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;">Whether you are packing your children’s lunches for a fun day at the beach, a play date with their friends, or school, adding healthy choices in their lunchbox is important! You want to make sure they are growing strong and healthy. A healthy lunch can be a challenge to prepare. Kids are susceptible to pressures from their peers and the media when it comes to food options. Overcoming these influences is difficult, but it can be done! Here’s how!</span></span></div>
<b id="docs-internal-guid-82357cdf-2834-5400-e80f-de63f1e061b6" 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: 14.6666666666667px; 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;">Have a Conversation</span></span></div>
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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: 14.6666666666667px; 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 in creating a healthy lunch is having a conversation with your children about healthy food! Help them understand what “healthy” means and how healthy choices will be good for their bodies and brains! Kids want to grow, and they want to be strong and smart. Tell them about the healthy aspects of certain vegetables, fruits, nuts, and proteins. The more they know, the more they will be interested in the food they consume. </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Decide what kinds of foods you would reasonably be able to pack in a healthy lunch. Make a list. With the list of foods that you have created, ask your children to pick their favorites! Involving your children in the preparation will make them more excited about the process! Then, you can pack nutritious lunch options based on their healthy preferences.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Know the Basics</span></span></div>
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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: 14.6666666666667px; 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;">It is important that your children eat well-rounded meals. What constitutes a healthy lunch? There are many ways to get proper nutrition, but the basics come down to protein, vegetables, whole grains, and dairy. Putting the basics into each healthy lunch will give your children a nutrient dense diet, helping them grow strong!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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 a general idea of what to pack, it’s time to pack it right! A healthy lunch is only healthy if it is properly stored and maintained. To create a portable lunch, you’ll need ice packs, a lunch box, a stainless steel thermos, and air-tight microwave safe containers.  To involve your children even more in this process bring, them along when you go shopping for these essentials. Let them pick the color thermos they like, the shape of the ice packs, and the design of the lunch box! Just make sure the lunch box is well-insulated and roomy enough to store the containers and the thermos.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Fun Food Ideas</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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 keep things interesting for your kids, here are some fun food ideas for healthy lunches. </span></span><span style="color: #444444; font-family: Verdana, sans-serif; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Kids tend to love finger food! Try making your own healthy version of pre-packaged lunch snacks. Pack whole grain crackers, fresh deli meats, and slices of your child’s favorite cheese. Then, they get to put all the food together as if it is their own creation!</span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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 finger food option is a pinwheel wrap. Take your whole grain wrap and put in the ingredients that your kids desire. Tightly wrap and then place toothpicks through the wrap about an inch apart. Cut between the toothpicks and you will have bite-sized pieces that have all the colors of the ingredients! It is a pretty finger food that your kids will love, too.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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 can also try using long kebab sticks for a variety of lunch options. You can make fruit kebabs, meat and cheese kebabs, or vegetable kebabs. It is a simple way to add variety to your kids’ healthy lunch.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">With these ideas in mind, planning and packing a healthy lunch for your kids is easy and fun. You may even want to pack your own healthy lunch! If you are looking to pursue a healthier lifestyle and improve the lives of your family, please </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">! I can help you get on track with food, fitness, and a healthier approach to living!</span></span>

clean lunch ideas, eating healthy, family, fitness, health, healthy choices, healthy family, kids, Kids Health, lunch, tips to eat clean

Packing Your Kids a Healthy Lunch

Whether you are packing your children’s lunches for a fun day at the beach, a play date with their friends, or school, adding healthy c...

Posted by Alyssa Schomaker / Thursday, July 9, 2015 / No comments / exercise and fitness , family , fitness , fun workout , health and fitness , healthier life , healthy family , Kids Health , motherhood

Family Fitness Ideas To Try Together

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSfvedpW03qno4qkyzvKR4ITdpSE13bL1OUErp5SRrWVRUCyyBXWaWg-KP41pySiqwPenfEIWvX5j029ZQdXWY_9xkzgodo3yfxEmPSwmQuEl3YEWLoRh8-_d3aVN5UYXWaa61KsV_4LhR/s1600/FamilyFitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Soccer ball on grass for family fitness routine" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSfvedpW03qno4qkyzvKR4ITdpSE13bL1OUErp5SRrWVRUCyyBXWaWg-KP41pySiqwPenfEIWvX5j029ZQdXWY_9xkzgodo3yfxEmPSwmQuEl3YEWLoRh8-_d3aVN5UYXWaa61KsV_4LhR/s1600/FamilyFitness.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Family fitness routines are a great way to have fun with the whole family while you stay fit and active! If you struggle to fit a workout into your busy routine, finding ways to be active while you spend time with your family can make it that much easier! While family fitness may not mean pumping iron at the gym, it can provide plenty of opportunities to get out and be active together. It can also help your children develop a healthy knowledge and appreciation of fitness that will benefit them for a lifetime! If you want some ideas for family fitness routines, I have a few to help get you started!</span></span></div>
<b id="docs-internal-guid-9e1335c0-408b-a93e-744a-f9cc383da5fc" 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: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Cycling.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If your kids love to bike around the neighborhood, why not make it a family fitness activity? Hop on your bike and tag along with your older children. For little ones who are just getting started, you can go for a run, as they pedal along. You’ll be able to get in a run, but still be able to give them some help if they need it. If you have especially little ones, you can purchase a trailer to attach to your bike. They can sit and enjoy the outdoors while mom and dad get a workout!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Hiking and Camping.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">For families that love the great outdoors, a camping trip is full of family fitness opportunities. You can spend your days hiking, fishing, canoeing, and swimming together and then spend your evenings relaxing by the campfire. If you’re not able to get away for a few days, or simply aren’t the outdoorsy type, try making a day trip to a local park instead. You can still enjoy some fun outdoor activities, but then come home and relax in your comfy bed!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Team Sports.</b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Organized sports are another fun way to enjoy some family fitness. Play kickball, soccer, or football in small teams in your backyard or at a local park. Don’t be afraid to be flexible about the rules. The goal is to be active and have fun while you do it. If you’re short on players, recruit a few other children from the neighborhood.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Try a few of these family fitness ideas this summer, and you'll find that fitting in a daily workout will be so much easier...and more fun! One of the most important things I’ve learned is that finding a fitness routine you truly enjoy makes it that much easier to stick with it. If you are looking for some guidance on how to start your fitness journey, </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;"> today! I can help you find a fitness and nutrition plan that will help you reach your goals.</span></span>

exercise and fitness, family, fitness, fun workout, health and fitness, healthier life, healthy family, Kids Health, motherhood

Family Fitness Ideas To Try Together

Family fitness routines are a great way to have fun with the whole family while you stay fit and active! If you struggle to fit a workout...

Posted by Alyssa Schomaker / Sunday, July 5, 2015 / No comments / children , clean eating recipes , fruit recipes , fruits , fun cooking , greek yogurt , healthy , healthy family , Healthy recipes , popsicles , Recipes , summer ideas , summer recipes

Popsicle Recipes for Healthy Summer Snacking

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk1nhCqdai2QKxHuu1AgCxEok8Pq4gSPLVWATBJJEin9cOXApSeVzw3ewPzANRlNYUdNYnlLMLFgHN3zR6Bs48gJMikngejZYeOMX-C9C-_wsecfH_Z_zgPTBsTfhGxEnmElfEuGm7l96J/s1600/PopsicleRecipes_BLOG.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Blueberry popsicles made using healthy popsicle recipes" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk1nhCqdai2QKxHuu1AgCxEok8Pq4gSPLVWATBJJEin9cOXApSeVzw3ewPzANRlNYUdNYnlLMLFgHN3zR6Bs48gJMikngejZYeOMX-C9C-_wsecfH_Z_zgPTBsTfhGxEnmElfEuGm7l96J/s1600/PopsicleRecipes_BLOG.jpeg" title="" /></a></div>
<span style="font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Popsicle recipes that are healthy make it so easy to enjoy an indulgent summer treat. I love how quick it is to make a batch of healthy popsicles. Most of these popsicle recipes require nothing more than mixing and then freezing the ingredients. For perfect-looking popsicles, you can buy a popsicle mold. Otherwise, you can make your own molds by pouring your mixture into small cups and inserting popsicle sticks in them before freezing. </span></span><br />
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Fruit Juice Popsicles.</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Sometimes the best popsicle recipes are the simplest ones! By combining your favorite 100% fruit juice with some fresh fruit, you’ll have delicious and refreshing popsicles. You’ll want to stay away from fruit juices with lots of added sugar. If you have a juicer at home, you can make homemade juice so you’ll know exactly what ingredients are going into your popsicles. Fill your popsicle molds with some juice, and then drop in some diced fruits and freeze them until they are set. You can also try adding a little bit of veggie juice for some extra nutrients. Orange and carrot juice together are a tasty combination!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Coconut Milk.</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Add some variety to your popsicle recipes by using coconut milk! Popsicle recipes that use coconut milk don’t seem to drip as much as popsicles with only fruit juice. When you’ve got little ones at home, that’s a definite plus! Less sticky messes! Simply use coconut milk instead of juice as a base and add your diced fruit as you normally would. You can also try mixing in some chia seeds for some super food nutrients. If you add chia, just make sure you give them 20-30 minutes to expand in the coconut milk before freezing.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Yogurt.</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Using yogurt as the base for your favorite popsicle recipes will result in a creamy, filling treat. Less of a popsicle and more of a creamsicle. All you need to do is scoop some yogurt into your popsicle molds, and then add in chopped or diced fruit. You can also try blending the fruit and yogurt until everything is smooth.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">What I love about these popsicle recipes is that they’ll satisfy your sweet tooth without lots of refined sugar. If you want to add a little extra sweetness, simply mix in a little bit of raw honey or Stevia. Once you find a few popsicle recipes you enjoy, it’s super easy to experiment with new flavors! By changing up the mix-ins that you add to your favorite popsicle base, the possibilities are endless. These recipes are so easy to make. The hardest part is waiting patiently for them to freeze so you can eat them!</span></span></div>

children, clean eating recipes, fruit recipes, fruits, fun cooking, greek yogurt, healthy, healthy family, Healthy recipes, popsicles, Recipes, summer ideas, summer recipes

Popsicle Recipes for Healthy Summer Snacking

Popsicle recipes that are healthy make it so easy to enjoy an indulgent summer treat. I love how quick it is to make a batch of healthy po...

Posted by Alyssa Schomaker / Saturday, June 20, 2015 / No comments / brown rice , clean dinners , clean eating , deliciousness , diet , easy meals , fitness , food , health , healthy dinner , healthy family , meal ideas , recipe , rice bowl , vegetables

Rice Bowl Meals Your Family Will Love

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFEzPcLirFUdbc65AsgXGldMcM1PXtbctN646GU1XlgeECEfYdTY1zN-SAFxkXHMx48vUlINJ9GdL5VwE4Ve25jbc1pQ9IoBm5kPxzcwuHtZmoaOBjN1zCTC9EbZg6SngGmHExSpn4oOm-/s1600/RiceBowlBLOG+%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Rice bowl with yellow squash" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFEzPcLirFUdbc65AsgXGldMcM1PXtbctN646GU1XlgeECEfYdTY1zN-SAFxkXHMx48vUlINJ9GdL5VwE4Ve25jbc1pQ9IoBm5kPxzcwuHtZmoaOBjN1zCTC9EbZg6SngGmHExSpn4oOm-/s1600/RiceBowlBLOG+%25281%2529.jpeg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">A rice bowl is a great way to pack plenty of nutritious foods into one delicious meal. With a rice bowl, you can use different ingredients to create the perfect flavor combination. They are the perfect option if you have picky eaters in your family, because they’re so simple to customize. Just cook up a big batch of brown rice or quinoa and chop up an assortment of veggies, and you’ll have all of the ingredients for a tasty meal. Here are some of my favorite ways to mix up a healthy rice bowl:</span></span></div>
<b id="docs-internal-guid-85de3eee-e8de-1d8f-07e3-aba3dc5435ea" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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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: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Start with a base of brown rice or quinoa. Brown rice is high in fiber and essential minerals like iron, zinc, magnesium, and potassium. It takes a bit longer to cook than white rice, but it is worth the wait. Brown rice has a subtle, nutty flavor. You can also substitute quinoa for rice. Quinoa is high in protein and amino acids in addition to the nutrients found in brown rice. </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Cook as much brown rice or quinoa as you need. You can make enough for one meal, or make a large batch that you can use for several meals throughout the week. Store leftover rice or quinoa in your fridge to use whenever you want. A leftover rice bowl can also be a quick and satisfying lunch!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Burrito Rice Bowl:</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Combine some of your favorite burrito fillings for a flavorful rice bowl. Add some black beans, corn, diced tomatoes, avocado, and cilantro to your brown rice or quinoa base. Mix in a little bit of cumin, and squeeze some lime juice over the top.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Asian-Inspired Rice Bowl:</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I love rice bowls that combine a variety of different tastes. Top your rice or quinoa with shredded cabbage, green onions, steamed broccoli, shredded carrots, and chopped cooked mushrooms. Mix in a few tablespoons of low-sodium soy sauce.</span></span></div>
<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: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Mediterranean-Inspired Rice Bowl:</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Combine diced tomatoes, sliced roasted red pepper, spinach, olives, and feta cheese with your favorite base for a tasty rice bowl. </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You can customize your rice bowl even further by mixing in your favorite protein. Add grilled chicken breast, tofu, or an egg for a healthy protein boost!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Try one or more of these rice bowl ideas the next time you’re looking for meal ideas. You can even experiment with whatever vegetables or protein you have on hand. There’s no wrong way to make a rice bowl! </span></span>

brown rice, clean dinners, clean eating, deliciousness, diet, easy meals, fitness, food, health, healthy dinner, healthy family, meal ideas, recipe, rice bowl, vegetables

Rice Bowl Meals Your Family Will Love

A rice bowl is a great way to pack plenty of nutritious foods into one delicious meal. With a rice bowl, you can use different ingredient...

Posted by Alyssa Schomaker / Saturday, June 13, 2015 / No comments / beachbody , busy mom , clean eating , clean eating breakfast , easy meals , healthy breakfast , healthy choices , healthy family , quick oats

Easy Breakfast Ideas for a Healthier Day

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUblpF1En1eZwYg3DCIFB2gyn-4Sy8DaLYw_J-6s6Sqwbj5Txzyh_ro9U-BjG7vsIjiFm4byDLKdE8RlkAxnJ0t1Z6tYimtayc4rzsp9p0Ngb3hbTqG_4W62o5iJYuKCdVo5QYx7a9j17e/s1600/EasyBreakfastBLOG+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Easy breakfast with oatmeal and fruit" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUblpF1En1eZwYg3DCIFB2gyn-4Sy8DaLYw_J-6s6Sqwbj5Txzyh_ro9U-BjG7vsIjiFm4byDLKdE8RlkAxnJ0t1Z6tYimtayc4rzsp9p0Ngb3hbTqG_4W62o5iJYuKCdVo5QYx7a9j17e/s1600/EasyBreakfastBLOG+%25281%2529.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">An easy breakfast can make the morning much less stressful, and help you feel productive and focused throughout the day. While it might be tempting to reach for unhealthy convenience foods on mornings when you have a full schedule, enjoying a healthy, easy breakfast is simpler than you might think. Here are some of my favorite ways to enjoy an easy breakfast!</span></span></div>
<b id="docs-internal-guid-734281b5-ba68-1e19-da3f-e2a7db49cc91" 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: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Overnight oats are an easy breakfast that uses ingredients you probably already have in your pantry. Simply mix ½ cup of your favorite oats (this is a great way to make steel cut oats) with about ⅔ cup of unsweetened almond milk (you can also use coconut milk). Stir in about one teaspoon of honey or maple syrup for just a hint of sweetness, and let the mixture sit in your refrigerator overnight. In the morning, give it a stir and add some extra milk if you prefer a thinner consistency. Top with some nuts or fresh fruit, and you’ve got a delicious and easy breakfast. You can even store your overnight oats in the fridge for a few days if needed.</span></span></div>
<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: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Egg muffins have become a popular easy breakfast, and with good reason! They’re packed with protein, and you can fill them with your favorite veggies to make them extra tasty. Since they’re pre-baked, you can make a large batch and store the extras in your fridge or freezer. Crack about six eggs into a bowl (you can sub in egg whites for a few of the eggs if you prefer) and whisk them, then add about ¾ cup of cottage cheese. From there, simply add your favorite veggies (diced into small pieces). You can make your egg muffins even more filling by adding some cooked quinoa or brown rice. Spray a muffin tin and fill each cup just over halfway with the egg mixture. Bake them at 350 degrees for around 20-25 minutes, and you’ve got an easy breakfast that you can store in your fridge or freezer. Just pop them in the microwave when you’re ready to enjoy them.</span></span></div>
<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: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you’re short on time and didn’t get a chance to prepare anything in advance, try an easy breakfast that requires almost no preparation. Spread some nut butter over a whole wheat tortilla, and roll it around a peeled banana or fill it with an assortment of berries for an easy breakfast that you can enjoy on your way out the door. Plain Greek yogurt topped with some honey and fruit makes for another quick and easy breakfast that tastes surprisingly creamy and indulgent.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Try some of these ideas and see what you think! Once you find a few easy breakfast recipes you enjoy, it’s so simple to keep those items on hand, so you’re ready to tackle even the busiest mornings. Are you looking for more information about nutrition and fitness? </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Contact me</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> today! I can help you find a fitness and nutrition plan that will work for you!</span></span>

beachbody, busy mom, clean eating, clean eating breakfast, easy meals, healthy breakfast, healthy choices, healthy family, quick oats

Easy Breakfast Ideas for a Healthier Day

An easy breakfast can make the morning much less stressful, and help you feel productive and focused throughout the day. While it might b...

Posted by Alyssa Schomaker / Saturday, November 15, 2014 / No comments / exercise , fitness , healthy , healthy eating , healthy family , healthy lifestyle , sleep

Daily Habits of a Healthy Family

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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I can admit that health takes time and energy, but being a healthy family is so important and the benefits of being healthy and feeling great are truly worth it! Here are a few daily habits that can help raise the level of health in your family.</span></span><br />
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><br /></span></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6qPg4qkIzBLGJUA7u07z35BDI1nCJZbEZNcEefEgPFfqRNxQVTb28lLzlrHpu7dSLd3qyyedFrZJ8c3q1Qg7Pz-X1AjbJNjuIRt_SalrQT1BRR7zi8UL0EtkEwYz4cfB9WWUhwG9sudd/s1600/IMG_6822.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="558" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6qPg4qkIzBLGJUA7u07z35BDI1nCJZbEZNcEefEgPFfqRNxQVTb28lLzlrHpu7dSLd3qyyedFrZJ8c3q1Qg7Pz-X1AjbJNjuIRt_SalrQT1BRR7zi8UL0EtkEwYz4cfB9WWUhwG9sudd/s1600/IMG_6822.jpg" width="640" /></a></div>
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><br /></span></span></div>
<b id="docs-internal-guid-19f10334-a499-f057-e343-6f1239532f7b" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Start the Day Right.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make a nutritional breakfast top priority in the morning - try to stay away from sugary cereals and processed foods. I have a few breakfast ideas for the healthy family posted </span><a href="http://www.afitnurse.com/search/label/breakfast" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">here</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Drink Water</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Your body needs water! Sometimes, when I start feeling sick or get a headache, I think about the last time I drank water and it usually just ends up being a hydration issue. Remember, fruit juices and sodas do NOT count as water, keep your healthy family away from sugary beverages.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Be Active.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Incorporate some exercise into your day, whether it’s an actual workout or a game of soccer in the backyard. To be a healthy family, make sure at least one activity involves a type of exercise each day. An after dinner walk and yard work are great things to do as a family that involve movement. Family skating and hikes are also free and a great way to get outdoors together.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Eat Fresh.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Try to avoid processed foods and make as many homemade meals and snacks as possible. This is going to take some time and effort, but your whole family will feel and look healthier because of it. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Sleep.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> A healthy family needs their sleep! Have a general time that everyone goes to bed in order to get enough sleep. If there are nights where you stay up a little later or need to get up a little earlier, try to plan a little nap time in the middle of the day. This is one area that I need to work on for sure. Setting an alarm on my phone at 11p has been a helpful reminder.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Free Time.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Finally, make sure to enjoy a little free time. You can spend this time together as a family, or separate. If the kids are old enough, let them choose what they want to do for a half hour, like read a book, watch a show or make a craft. If the kids are young, take turns giving the adult some free time or hire a babysitter everyone once in awhile. You need to take some time for yourself, once a day is best!</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Try incorporating these tips one at a time until being a healthy family becomes a daily habit. Remember, you have to do something over and over to make it a habit, so don’t give up, make some good habits!</span></span></div>
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exercise, fitness, healthy, healthy eating, healthy family, healthy lifestyle, sleep

Daily Habits of a Healthy Family

I can admit that health takes time and energy, but being a healthy family is so important and the benefits of being healthy and feeling g...

Posted by Alyssa Schomaker / Wednesday, November 11, 2015 / No comments / exercise and fitness , Fitness motivation , health , health and fitness , health matters , healthy family , healthy lifestyle , mental health , strength

Your Health Matters

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 / Friday, October 2, 2015 / No comments / clean dinners , clean eating , dinner , family , family dinner , family meals , healthy dinner , healthy family

4 Reasons for Family Meals

Posted by Alyssa Schomaker / Thursday, August 13, 2015 / No comments / clean lunch ideas , eating healthy , family , fitness , health , healthy choices , healthy family , kids , Kids Health , lunch , tips to eat clean

Packing Your Kids a Healthy Lunch

Posted by Alyssa Schomaker / Thursday, July 9, 2015 / No comments / exercise and fitness , family , fitness , fun workout , health and fitness , healthier life , healthy family , Kids Health , motherhood

Family Fitness Ideas To Try Together

Posted by Alyssa Schomaker / Sunday, July 5, 2015 / No comments / children , clean eating recipes , fruit recipes , fruits , fun cooking , greek yogurt , healthy , healthy family , Healthy recipes , popsicles , Recipes , summer ideas , summer recipes

Popsicle Recipes for Healthy Summer Snacking

Posted by Alyssa Schomaker / Saturday, June 20, 2015 / No comments / brown rice , clean dinners , clean eating , deliciousness , diet , easy meals , fitness , food , health , healthy dinner , healthy family , meal ideas , recipe , rice bowl , vegetables

Rice Bowl Meals Your Family Will Love

Posted by Alyssa Schomaker / Saturday, June 13, 2015 / No comments / beachbody , busy mom , clean eating , clean eating breakfast , easy meals , healthy breakfast , healthy choices , healthy family , quick oats

Easy Breakfast Ideas for a Healthier Day

Posted by Alyssa Schomaker / Saturday, November 15, 2014 / No comments / exercise , fitness , healthy , healthy eating , healthy family , healthy lifestyle , sleep

Daily Habits of a Healthy Family

Morning Meltdown 100 test Group

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