A Fit Nurse: nutrition

Showing posts with label nutrition. Show all posts

Posted by Alyssa Schomaker / Monday, June 13, 2016 / No comments / chocolate , clean eating , clean eating recipes , fitness , health , Healthy recipes , kale , kale recipes , nutrition , Recipes

Healthy Cocoa Delight

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil0cTbWo1gvLqVh5Ln6ecbLv6C1zSA4zY0FoekayKSEY234zCjObHv9j1047LFV8YxpV4qVE4il9tbx5n5DBIwWoWxoqms_lPMNwUBpIjEMoq8by5HHqERcHhs9IgwwrQ5WofAwwR9AQGB/s1600/healthy+cocoa+delight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil0cTbWo1gvLqVh5Ln6ecbLv6C1zSA4zY0FoekayKSEY234zCjObHv9j1047LFV8YxpV4qVE4il9tbx5n5DBIwWoWxoqms_lPMNwUBpIjEMoq8by5HHqERcHhs9IgwwrQ5WofAwwR9AQGB/s1600/healthy+cocoa+delight.jpg" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Chocolate drinks CAN be healthy! This morning delight can power up your day. This clean eating drink is packed with energy boosters you'll surely love!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Ingredients:</span><br />
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<span style="font-family: "verdana" , sans-serif;">2 cups kale</span><br />
<span style="font-family: "verdana" , sans-serif;">1 cup cold water</span><br />
<span style="font-family: "verdana" , sans-serif;">1 cup frozen black cherries</span><br />
<span style="font-family: "verdana" , sans-serif;">1 tablespoon unsweetened cocoa powder</span><br />
<span style="font-family: "verdana" , sans-serif;">1 teaspoon agave nectar</span><br />
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<span style="font-family: "verdana" , sans-serif;">How:</span><br />
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<span style="font-family: "verdana" , sans-serif;">Add all ingredients to a blender.</span><br />
<span style="font-family: "verdana" , sans-serif;">Serve immediately!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><span style="background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span><br />
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chocolate, clean eating, clean eating recipes, fitness, health, Healthy recipes, kale, kale recipes, nutrition, Recipes

Healthy Cocoa Delight

Chocolate drinks CAN be healthy! This morning delight can power up your day. This clean eating drink is packed with energy boosters yo...

Posted by Alyssa Schomaker / Monday, June 6, 2016 / No comments / beachbody , beachbody elite coach , clean eating , clean eating recipes , fitness , health , health and fitness coaching , nutrition

Chocolate-Cherry Snack Bars

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfAcUctm6OqBM08mqNNbEXM5LQZucDMmx9PHKSl9CqofVckjmjJOZRx8NhP7PZLxgpQEu8FOWmnXEEXaaCmFZW63pukGKCTY2GV2NjpDtkdxOppSRddVv9XnTDh1mPu8OS6J9JhirzSv-k/s1600/Chocolate-Cherry+Snack+Bars.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfAcUctm6OqBM08mqNNbEXM5LQZucDMmx9PHKSl9CqofVckjmjJOZRx8NhP7PZLxgpQEu8FOWmnXEEXaaCmFZW63pukGKCTY2GV2NjpDtkdxOppSRddVv9XnTDh1mPu8OS6J9JhirzSv-k/s1600/Chocolate-Cherry+Snack+Bars.jpg" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Chewy, crunchy, delicious and healthy? Oh, yeah! This Chocolate-Cherry Snack Bar clean eating recipe is an explosion in your mouth that you will surely love and prep ahead of time!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Ingredients:</span><br />
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<span style="font-family: "verdana" , sans-serif;">2 1/2 cups unsweetened puffed wheat cereal</span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 cup pecan halves or almonds will do too, chopped medium-fine</span><br />
<span style="font-family: "verdana" , sans-serif;">1/3 cup salted roasted pepitas</span><br />
<span style="font-family: "verdana" , sans-serif;">1/4 cup dried cherries or dried cranberries, coarsely chopped</span><br />
<span style="font-family: "verdana" , sans-serif;">2 tablespoons sesame seeds</span><br />
<span style="font-family: "verdana" , sans-serif;">1 tablespoon ground flaxseeds</span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 cup honey </span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 teaspoon vanilla extract</span><br />
<span style="font-family: "verdana" , sans-serif;">1/8 teaspoon salt</span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 cup mini semisweet chocolate chips or finely chopped bittersweet chocolate</span><br />
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<span style="font-family: "verdana" , sans-serif;">How To:</span><br />
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<span style="font-family: "verdana" , sans-serif;">1. Oven must be preheated to 300 F.</span><br />
<span style="font-family: "verdana" , sans-serif;">2. Line 8 inch square pan with parchment paper.</span><br />
<span style="font-family: "verdana" , sans-serif;">3. In a bowl, mix cereal, pepitas, cherries or if you prefer cranberries, sesame seeds, flaxseeds.</span><br />
<span style="font-family: "verdana" , sans-serif;">4. Combine honey, vanilla and salt in a small saucepan.</span><br />
<span style="font-family: "verdana" , sans-serif;">5. Make sure it is at medium heat, continue stirring until it is fluid and salt is dissolved.</span><br />
<span style="font-family: "verdana" , sans-serif;">6. Pour the honey mixture over the dry ingredients and fold until everything is well coated and sticky!</span><br />
<span style="font-family: "verdana" , sans-serif;">7. Cool for a few minutes and add in chopped chocolates. Making sure it is properly distributed.</span><br />
<span style="font-family: "verdana" , sans-serif;">8. Place the mixture in the prepared pan using a fork make sure it is evenm.</span><br />
<span style="font-family: "verdana" , sans-serif;">9. Bake until top is golden for about 30 to 35 minutes. Or you may pull it early if you don't want the honey to burn.</span><br />
<span style="font-family: "verdana" , sans-serif;">10. Cool for an hour and cut it and enjoy!! :)</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="background-color: white; box-sizing: border-box; color: #333333; font-family: "lato light"; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-family: Lato; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="background-color: white; box-sizing: border-box; color: #333333; font-family: "lato light"; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span>

beachbody, beachbody elite coach, clean eating, clean eating recipes, fitness, health, health and fitness coaching, nutrition

Chocolate-Cherry Snack Bars

Chewy, crunchy, delicious and healthy? Oh, yeah! This Chocolate-Cherry Snack Bar clean eating recipe is an explosion in your mouth tha...

Posted by Alyssa Schomaker / Monday, May 30, 2016 / No comments / clean eating , clean eating nice cream , clean eating recipes , Elite beachbody coach , fitness , health and fitness coaching , healthy , nice cream , nutrition

Clean Eating Nice Cream

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXLHHfiNDWhOggFvdk_FE3augecDYiorprTrR4tQ8_925CPjxSk0b2N1VR9rG8eAmXJgC6n4LE1i_65nfWI2jZx1UbRo53tE-lo2WIdpx_CdocO_q-_8_U2K14tMaC4d5FCwu8UThXjWnO/s1600/clean+eating+nice+cream.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXLHHfiNDWhOggFvdk_FE3augecDYiorprTrR4tQ8_925CPjxSk0b2N1VR9rG8eAmXJgC6n4LE1i_65nfWI2jZx1UbRo53tE-lo2WIdpx_CdocO_q-_8_U2K14tMaC4d5FCwu8UThXjWnO/s320/clean+eating+nice+cream.jpg" width="320" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">There's a new gem that's rocking the world of vegan society...it's "nice cream". If you are really craving for ice cream but don't want the guilt after eating ice cream. Perhaps you might want to try this healthy yet super delectable recipe that's called.. nice cream. ;)</span><br />
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<span style="font-family: "verdana" , sans-serif;">Ingredients:</span><br />
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<li><span style="font-family: "verdana" , sans-serif;">Frozen bananas (before freezing, chop them first!), the more ripe the better and the sweeter and nicer your nice cream will be! So don't throw away those blackened bananas please - those are perfect. ;)</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Freeze the bananas atleast 4 hours. </span></li>
<li><span style="font-family: "verdana" , sans-serif;">cacao powder</span></li>
<li><span style="font-family: "verdana" , sans-serif;">cacao nibs </span></li>
<li><span style="font-family: "verdana" , sans-serif;">almonds</span></li>
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<span style="font-family: "verdana" , sans-serif;">How To:</span><br />
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<span style="font-family: "verdana" , sans-serif;">1. Get your frozen bananas, defrost them for 5-10 minutes. </span><br />
<span style="font-family: "verdana" , sans-serif;">2. Add to your blender and blend away to the consistency that you want.</span><br />
<span style="font-family: "verdana" , sans-serif;">3. Add in cacao powder and blend.</span><br />
<span style="font-family: "verdana" , sans-serif;">4. Pour on your favorite container, add cacao nibs and almond and enjoy!!</span><br />
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<span style="font-family: "verdana" , sans-serif;">The fun part is that it is so flexible, if you don't want cacao, you may use different fruits to blend to make different flavor like mangoes, strawberries and more! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="background-color: white; box-sizing: border-box; color: #333333; font-family: "lato light"; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-family: Lato; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="background-color: white; box-sizing: border-box; color: #333333; font-family: "lato light"; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span>

clean eating, clean eating nice cream, clean eating recipes, Elite beachbody coach, fitness, health and fitness coaching, healthy, nice cream, nutrition

Clean Eating Nice Cream

There's a new gem that's rocking the world of vegan society...it's "nice cream". If you are really craving for i...

Posted by Alyssa Schomaker / Wednesday, May 25, 2016 / No comments / clean eating , clean eating recipes , fitness , fritters , health , health and fitness , healthy , nutrition , nutrition and fitness

Clean Eating Zucchini Fritters

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_pgW6ZKvs7wA0yr4nMNWL7VE5tP8tAooFY9NLITcnJ_M_0pz5YvPiELQyOPJW_glJEEyRaZ7Sng1VcqzbnoUKAYXVR-oseAcI0OdgHuOuvUGXonYyzEqDKNrlGN6yGwJYsMLeyTIaA0-G/s1600/Clean+Eating+Zucchini+Fritters.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_pgW6ZKvs7wA0yr4nMNWL7VE5tP8tAooFY9NLITcnJ_M_0pz5YvPiELQyOPJW_glJEEyRaZ7Sng1VcqzbnoUKAYXVR-oseAcI0OdgHuOuvUGXonYyzEqDKNrlGN6yGwJYsMLeyTIaA0-G/s1600/Clean+Eating+Zucchini+Fritters.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Zoodles becoming a bit boring? Then you should try these Paleo Zucchini Fritters. Simple. Healthy.</span></div>
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<span style="font-family: Verdana, sans-serif;">Ingredients:</span></div>
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<span style="font-family: Verdana, sans-serif;">2 medium zucchini, shredded (about 5 cups)</span></div>
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<span style="font-family: Verdana, sans-serif;">2 tsp sea salt</span></div>
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<span style="font-family: Verdana, sans-serif;">¼ cup coconut flour</span></div>
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<span style="font-family: Verdana, sans-serif;">1 egg, beaten</span></div>
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<span style="font-family: Verdana, sans-serif;">1 tsp black pepper</span></div>
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<span style="font-family: Verdana, sans-serif;">¼ tsp cayenne pepper, optional</span></div>
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<span style="font-family: Verdana, sans-serif;">Coconut oil or ghee for cooking</span></div>
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<span style="font-family: Verdana, sans-serif;">How to:</span></div>
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<span style="font-family: Verdana, sans-serif;">1. Shred the zucchini.</span></div>
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<span style="font-family: Verdana, sans-serif;">2. Put the zucchini in a bowl, add in salt and then toss. leave it there for a few minutes. 10 minutes tops.</span></div>
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<span style="font-family: Verdana, sans-serif;">3. After 10 minutes, squeeze the zucchini to remove moisture.</span></div>
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<span style="font-family: Verdana, sans-serif;">4. Then add the coconut flour, egg and pepper. Stir.</span></div>
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<span style="font-family: Verdana, sans-serif;">5.  Heat the pan. Low Medium heat.</span></div>
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<span style="font-family: Verdana, sans-serif;">6. Add in coconut oil in the pan. Then start the frying! The size depends on how you like it. Cool to avoid sogging. :)</span></div>
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<span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-family: 'Lato Light'; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-family: Lato; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-family: 'Lato Light'; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></div>
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clean eating, clean eating recipes, fitness, fritters, health, health and fitness, healthy, nutrition, nutrition and fitness

Clean Eating Zucchini Fritters

Zoodles becoming a bit boring? Then you should try these Paleo Zucchini Fritters. Simple. Healthy. Ingredients: 2 medium zucc...

Posted by Alyssa Schomaker / Monday, May 23, 2016 / No comments / clean eating , clean eating recipes , fitness , health , health and fitness , healthy , nutrition

Clean Eating Apple Cookies

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Aavz2HrXfVF1SVuSiWAB3xbLehSYrLsgiPc9peC9nxy6djMUfyeWbG0dhT2tnDOXwwS2ZixZSheoEQVudqoN1YYLbl1bUOA51bus7YgjEj97uSoUg3NYMWU7qyTJf8-OVjvmQJBrw5Qx/s1600/Clean+Eating+Apple+Cookies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Aavz2HrXfVF1SVuSiWAB3xbLehSYrLsgiPc9peC9nxy6djMUfyeWbG0dhT2tnDOXwwS2ZixZSheoEQVudqoN1YYLbl1bUOA51bus7YgjEj97uSoUg3NYMWU7qyTJf8-OVjvmQJBrw5Qx/s1600/Clean+Eating+Apple+Cookies.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Add a twist on how you eat your apples! Prepare these clean eating apple cookies to satisfy your sweet cravings! Enjoy.</span></div>
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<span style="font-family: Verdana, sans-serif;">Ingredients:</span></div>
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<span style="font-family: Verdana, sans-serif;">Sliced apples</span></div>
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<span style="font-family: Verdana, sans-serif;">almonds, sliced</span></div>
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<span style="font-family: Verdana, sans-serif;">walnuts, chopped</span></div>
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<span style="font-family: Verdana, sans-serif;">shredded coconut</span></div>
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<span style="font-family: Verdana, sans-serif;">chocolate chips</span></div>
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<span style="font-family: Verdana, sans-serif;">How To:</span></div>
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<span style="font-family: Verdana, sans-serif;">Slice the apples. Make sure cores are removed.</span></div>
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<span style="font-family: Verdana, sans-serif;">Spread peanut butter over one side of the apple slices.</span></div>
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<span style="font-family: Verdana, sans-serif;">Top it with almonds walnuts and chocolate chips!! Yum!!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span></div>

clean eating, clean eating recipes, fitness, health, health and fitness, healthy, nutrition

Clean Eating Apple Cookies

Add a twist on how you eat your apples! Prepare these clean eating apple cookies to satisfy your sweet cravings! Enjoy. Ingredients...

Posted by Alyssa Schomaker / Friday, May 20, 2016 / No comments / clean eating , clean eating recipes , fitness , health , health and fitness , nutrition

Egg in a ring

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn2VPLYu0Qfgulni381E7_4cEFPlQ4Lp6EnqLP0yRP7JGlbhZNhT07dWpmApa3MLhmguSkZDqTx64ThFMyOoseiG_ZVOUHbB_-ajw-vPlkHJ4op6xTn3Wd79A9bopM2vWVgVxbUdLP2QNi/s1600/Egg+in+a+ring.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn2VPLYu0Qfgulni381E7_4cEFPlQ4Lp6EnqLP0yRP7JGlbhZNhT07dWpmApa3MLhmguSkZDqTx64ThFMyOoseiG_ZVOUHbB_-ajw-vPlkHJ4op6xTn3Wd79A9bopM2vWVgVxbUdLP2QNi/s1600/Egg+in+a+ring.jpg" /></a></div>
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<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Having eggs in the morning can make you feel fuller thus consuming lesser calories by lunch! Get cracking with this delicious clean eating breakfast meal!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Ingredients:</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">1 tsp. virgin olive oil</span></div>
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<span style="font-family: Verdana, sans-serif;">red or yellow bell pepper</span></div>
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<span style="font-family: Verdana, sans-serif;">eggs</span></div>
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<span style="font-family: Verdana, sans-serif;">whole wheat or ezekiel bread</span></div>
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<span style="font-family: Verdana, sans-serif;">avocados</span></div>
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<span style="font-family: Verdana, sans-serif;">salt and pepper to taste</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">How To:</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Heat your pan, medium heat with 1 tsp. oil. Place the yellow or red peppers that were cut in rings. Then get your eggs cracking!! Crack the egg into the center of the ring and cook till white is firm. How long depends whether you want your eggs runny or not. Flip it and cook on the other side. </span></div>
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<span style="font-family: Verdana, sans-serif;">Once cooked, removed from pan and serve on top of your chosen bread! Sprinkle with some salt and pepper if you prefer and eat with some avocados! Yum! </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span></div>

clean eating, clean eating recipes, fitness, health, health and fitness, nutrition

Egg in a ring

Having eggs in the morning can make you feel fuller thus consuming lesser calories by lunch! Get cracking with this delicious clean ea...

Posted by Alyssa Schomaker / Wednesday, May 18, 2016 / No comments / clean eating , clean eating recipes , fitness , health , healthy , nutrition , Recipes

Quick Sweet Potato Fries

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYvtSXj31O2xhhSzxqLY9tAqkzTRaDWoD_2OZ7_bf1AUYyuSMfQv857mA24sCkoExdIfFMaVD2oXM83cyfRDlyMm6dmMmOPVWo62yaFT-u-NYn13hN4oEPREabE4mleo158EZh-aJHnaCP/s1600/Quick+Sweet+Potato+Fries.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYvtSXj31O2xhhSzxqLY9tAqkzTRaDWoD_2OZ7_bf1AUYyuSMfQv857mA24sCkoExdIfFMaVD2oXM83cyfRDlyMm6dmMmOPVWo62yaFT-u-NYn13hN4oEPREabE4mleo158EZh-aJHnaCP/s1600/Quick+Sweet+Potato+Fries.jpg" /></a></div>
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<br />
<span style="font-family: Verdana, sans-serif;">If you're in need a great alternative for those salty cravings of french fries, this clean eating recipe of Quick Sweet Potato Fries will definitely be sufficient replacement that you wouldn't even want to go back!!! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1 tsp chopped fresh rosemary leaves</span><br />
<span style="font-family: Verdana, sans-serif;">1 tbsp olive oil</span><br />
<span style="font-family: Verdana, sans-serif;">1 lb sweet potatoes (about 3 medium)</span><br />
<span style="font-family: Verdana, sans-serif;">1/4 tsp sea salt</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">How To:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Make sure to preheat oven to 425°F. </span><br />
<span style="font-family: Verdana, sans-serif;">Combine rosemary and olive oil. Set this mixture aside.</span><br />
<span style="font-family: Verdana, sans-serif;">Clean the sweet potatoes and remove any blemishes. </span><br />
<span style="font-family: Verdana, sans-serif;">Cut each potato lengthwise into 1/2-inch slices. Stacking 2 slices together, cut each into 1/2-inch strips.</span><br />
<span style="font-family: Verdana, sans-serif;">Then toss potato strips with rosemary mixture until evenly coated. </span><br />
<span style="font-family: Verdana, sans-serif;">Spread potatoes on a large parchment-lined baking sheet in a single layer. </span><br />
<span style="font-family: Verdana, sans-serif;">Bake for 30 to 35 minutes, flipping potatoes over halfway through baking time, until lightly browned. Remove from oven, sprinkle with salt and serve warm.</span><br />
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<span style="font-family: Verdana, sans-serif;">Yum!!!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">f you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

clean eating, clean eating recipes, fitness, health, healthy, nutrition, Recipes

Quick Sweet Potato Fries

If you're in need a great alternative for those salty cravings of french fries, this clean eating recipe of Quick Sweet Potato Frie...

Posted by Alyssa Schomaker / Monday, May 9, 2016 / No comments / beachbody , clean eating , clean eating recipes , fitness , health , Healthy recipes , nutrition

Sweet Potato Tater Tots

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfZiygb9olRqiHW6Smin1OeqVrIFj4mA1dcQoJUbJaElp0j-RDeyeEeIWZ7kU5GVpWwUkAIL_oZOw1cFtOvpSMd9G_uP9jT3idB3nY7HltIQq4ug4Bwt3q5-ZF0Q0u1QusRfNwPJ45o3qO/s1600/Sweet+Potato+Tater+Tots.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfZiygb9olRqiHW6Smin1OeqVrIFj4mA1dcQoJUbJaElp0j-RDeyeEeIWZ7kU5GVpWwUkAIL_oZOw1cFtOvpSMd9G_uP9jT3idB3nY7HltIQq4ug4Bwt3q5-ZF0Q0u1QusRfNwPJ45o3qO/s1600/Sweet+Potato+Tater+Tots.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Craving? Be sure to bookmark this Clean Eating Recipe! This makes an awesome alternative if you're looking for something to fill that carbo craving!! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1 pound sweet potatoes, skin on, shredded (use the large holes in a grater)</span><br />
<span style="font-family: Verdana, sans-serif;">1 medium yellow onion, shredded and drained</span><br />
<span style="font-family: Verdana, sans-serif;">2 tablespoons oat flour or gluten-free flour</span><br />
<span style="font-family: Verdana, sans-serif;">1 tablespoon chili powder or Mexican chili powder</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 teaspoon garlic powder</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 teaspoon ground mustard</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 teaspoon sea salt</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 teaspoon coarse ground black pepper</span><br />
<span style="font-family: Verdana, sans-serif;">2 large egg whites</span><br />
<span style="font-family: Verdana, sans-serif;">Olive oil spray</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">How to:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Preheat oven to 375 degrees.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">In a bowl, combine sweet potatoes, onion, flour, chili powder, garlic powder, mustard, salt, and black pepper in a bowl, stirring with a spoon to mix well. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Add egg whites and mix again. Using your hands (fun part!! You may also enlist your kids to help you!!) shape mixture into small tots approximately 3/4-inch in diameter.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Place on a baking sheet sprayed with olive oil and bake until crispy, about 22 to 25 minutes. (These won't be as crunchy as traditional tots since those are fried. Keeping the skin on in this recipe will increase the texture of the tots.)</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #333333; font-size: 15px; line-height: 27px; text-align: justify;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="background-color: white; color: #333333; font-size: 15px; line-height: 27px; text-align: justify;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

beachbody, clean eating, clean eating recipes, fitness, health, Healthy recipes, nutrition

Sweet Potato Tater Tots

Craving? Be sure to bookmark this Clean Eating Recipe! This makes an awesome alternative if you're looking for something to fill th...

Posted by Alyssa Schomaker / Monday, May 2, 2016 / No comments / clean eating , clean eating recipes , fitness , health , nutrition , Recipes

Simple Poached Egg And Avocado Toast

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoWzqrLR9V5YHD98I03DydAa4h4-Zg5trEqCs5qOzzCy3kkXMU_kfiggI9g67jg7YHaDAS4uum_ys_zCPmLmIlu1n0uOwM8QTdDbgLvRbQaPMO4UYePZG0bXxyYwnIUEhsZvMKjZ8ZzZnY/s1600/Simple+Poached+Egg+And+Avocado+Toast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoWzqrLR9V5YHD98I03DydAa4h4-Zg5trEqCs5qOzzCy3kkXMU_kfiggI9g67jg7YHaDAS4uum_ys_zCPmLmIlu1n0uOwM8QTdDbgLvRbQaPMO4UYePZG0bXxyYwnIUEhsZvMKjZ8ZzZnY/s1600/Simple+Poached+Egg+And+Avocado+Toast.jpg" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This is pure, divine clean eating breakfast meal. Something one could indulge over and over again! </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">When making the egg, make sure you add a teaspoon of vinegar to the water before boiling to make perfect poached eggs.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2 eggs</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2 slices of Ezekiel bread </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1/3 avocado (or more, love love love avocados!!)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">salt and pepper for topping</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">fresh herbs - parsley, thyme or basil</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">heirloom tomatoes </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">cheese if you prefer to add on top (i do without it)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">How to:</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1. Bring pot of water to boil (don't forget the vinegar!!)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2. Use enough water to cover the eggs when you put them at the bottom. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">3. There are different techniques in poaching the perfect eggs, so use your own technique ;)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">4. I poach them for around 4-5 minutes.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">5. While the eggs are cooking, toast the bread, smash the avocados on each bread.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">6. Remove the eggs when done, add it on top of the toast. Sprinkle with herbs, salt and pepper and enjoy with a glass of fresh juice in the morning or your power smoothie!!</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; color: #333333; font-size: 15px; line-height: 27px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px !important; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="background-color: white; color: #333333; font-size: 15px; line-height: 27px;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

clean eating, clean eating recipes, fitness, health, nutrition, Recipes

Simple Poached Egg And Avocado Toast

This is pure, divine clean eating breakfast meal. Something one could indulge over and over again! When making the egg, make sure y...

Posted by Alyssa Schomaker / Wednesday, April 27, 2016 / No comments / banana recipes , bananas , clean eating , clean eating recipes , fitness , health , healthy , nutrition

Clean Eating Honey Glazed Bananas

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBFD6oV1cUoXNvVVdEQUp3nCjak9tale0tzL5BUYx5RzlyC-_e-1TQGps1SapdFZgx3TNZQAPI8X9XnPq9A5K7_wsG4RGNb9JndgkmG3i4rEGnp1j2z08PqRkxO1yXDoJrgvcUBZ7nLjRU/s1600/Clean+Eating+Honey+Glazed+Bananas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBFD6oV1cUoXNvVVdEQUp3nCjak9tale0tzL5BUYx5RzlyC-_e-1TQGps1SapdFZgx3TNZQAPI8X9XnPq9A5K7_wsG4RGNb9JndgkmG3i4rEGnp1j2z08PqRkxO1yXDoJrgvcUBZ7nLjRU/s1600/Clean+Eating+Honey+Glazed+Bananas.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;">A lil bit of twist to plain ol' healthy banana. This clean eating recipe is simple and will surely satisfy your sweet tooth! </span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Ingredients:</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">1 large banana</span></div>
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<span style="font-family: Verdana, sans-serif;">2 tsp honey (you may opt for agave nectar)</span></div>
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<span style="font-family: Verdana, sans-serif;">1/2 tsp. cinnamon</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">How to do it:</span></div>
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<span style="font-family: Verdana, sans-serif;">1. Slice bananas into 1/4 to 1/2 inch slices.</span></div>
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<span style="font-family: Verdana, sans-serif;">2. Combine cinnamon and honey in a bowl. Honey might be thick and so sticky, so one technique is heating honey or agave nectar in microwave first so it becomes runny enough to pour over bananas.</span></div>
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<span style="font-family: Verdana, sans-serif;">3. Spray pan with oil of your choice.</span></div>
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<span style="font-family: Verdana, sans-serif;">4.  Pour the cinnamon and honey mixture.</span></div>
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<span style="font-family: Verdana, sans-serif;">5. Flip the bananas. </span></div>
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<span style="font-family: Verdana, sans-serif;">6. Remove from pan and serve and enjoy!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, <a href="mailto:afitnurse@gmail.com" target="_blank">contact me</a>! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></div>
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banana recipes, bananas, clean eating, clean eating recipes, fitness, health, healthy, nutrition

Clean Eating Honey Glazed Bananas

A lil bit of twist to plain ol' healthy banana. This clean eating recipe is simple and will surely satisfy your sweet tooth! ...

Posted by Alyssa Schomaker / Monday, April 25, 2016 / No comments / beachbody , clean eating , clean eating recipes , fitness , health , Healthy recipes , nutrition , paleo

Paleo Slow Cooker Butternut Squash N' Oatmeal

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLRhxBmXU08WDNemwlbWrExgIK2sVlv1NcbQHEn-6xAnLoXsh3IHd2SB4tPOlHMRiItsmIH9Yl0ya5AJ7VKnP_0r4bcjaLQw3a0v8ONoXAF5Fd9dUMnUkJCAVCuXUZDRNfrkc6K8zLXq5X/s1600/Paleo+Slow+Cooker+Butternut+Squash+N%2527+Oatmeal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLRhxBmXU08WDNemwlbWrExgIK2sVlv1NcbQHEn-6xAnLoXsh3IHd2SB4tPOlHMRiItsmIH9Yl0ya5AJ7VKnP_0r4bcjaLQw3a0v8ONoXAF5Fd9dUMnUkJCAVCuXUZDRNfrkc6K8zLXq5X/s1600/Paleo+Slow+Cooker+Butternut+Squash+N%2527+Oatmeal.jpg" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This recipe requires a slow cooker - which I love!! You can make this overnight and you will have warm, bowl of healthy oatmeal in the morning for you to indulge! Yum!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Tip: soak the nuts first!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></div>
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<div style="color: #252525; line-height: 26px;">
<span style="font-family: Trebuchet MS, sans-serif;">1/2 cup raw walnuts</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1/2 cup raw almonds </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1 medium butternut squash, peeled and cubed</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2 apples, peeled and cubed</span></div>
<div style="color: #252525; line-height: 26px;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp. cinnamon</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1/2 tsp. nutmeg</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1 tbsp. coconut sugar </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1 cup coconut milk </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Toppings: dessicated coconut, fruits or maple syrup</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">How to do it:</span></div>
<div style="text-align: left;">
<span style="color: #252525; font-family: 'Trebuchet MS', sans-serif; line-height: 1.625;">Do this the night before or 12 hours before. Soak almonds and walnuts with water. Add a dash of sea salt.</span><br /><span style="color: #252525; font-family: 'Trebuchet MS', sans-serif; line-height: 1.625;">After 12 hours rinse the nuts with some more water. Place in a food processor and blend until you have a meal or flour consistency.</span><br /><span style="color: #252525; font-family: 'Trebuchet MS', sans-serif; line-height: 1.625;">Place the butternut squash, apples, cinnamon, nutmeg, ground nuts, coconut sugar and coconut milk into the slow cooker.</span><br /><span style="color: #252525; font-family: 'Trebuchet MS', sans-serif; line-height: 1.625;">Cook on low for 8 hours.</span><br /><span style="color: #252525; font-family: 'Trebuchet MS', sans-serif; line-height: 1.625;">Use a potato masher to mash the N’Oatmeal into your preferred consistency.</span><br /><span style="color: #252525; font-family: 'Trebuchet MS', sans-serif; line-height: 1.625;">Top with you favorite toppings and serve. Yum!</span></div>
<div style="text-align: left;">
<span style="color: #252525; font-family: Trebuchet MS, sans-serif;"><span style="line-height: 26px;"><br /></span></span><span style="color: #252525; font-family: roboto, century gothic, arial, sans-serif;"><span style="line-height: 26px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, <a href="mailto:afitnurse@gmail.com" target="_blank">contact me</a>! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span></div>
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beachbody, clean eating, clean eating recipes, fitness, health, Healthy recipes, nutrition, paleo

Paleo Slow Cooker Butternut Squash N' Oatmeal

This recipe requires a slow cooker - which I love!! You can make this overnight and you will have warm, bowl of healthy oatmeal in t...

Posted by Alyssa Schomaker / Wednesday, April 20, 2016 / No comments / beachbody , clean eating , clean eating recipes , fitness , health , Healthy recipes , nutrition , Recipes

Post-Workout Banana Bites

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4pJgrlSE39XSQvU8ninfJs8bXE3KczKJGJcfr4qmXtRM1w_9S0eMoA_SRyD91TQQ_chdoTj7Wgn22wsOOiUFu-cdRMZcc64QZ9pwzvpYnNUneM9NJ9vdM_BEsAdwmJs-3Dv0zNRDNAcHk/s1600/Post-Workout+Banana+Bites.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4pJgrlSE39XSQvU8ninfJs8bXE3KczKJGJcfr4qmXtRM1w_9S0eMoA_SRyD91TQQ_chdoTj7Wgn22wsOOiUFu-cdRMZcc64QZ9pwzvpYnNUneM9NJ9vdM_BEsAdwmJs-3Dv0zNRDNAcHk/s1600/Post-Workout+Banana+Bites.jpg" /></a></div>
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<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Can't think of great post-workout snack? Here's one clean eating snack that's pack with delight and nutrition just right for you! These little treats are packed with protein, tons of fiber, very little fat that provides long-lasting energy that you need after a hard workout! It will help repair your well worn muscles after doing 21 Day Fix or your 22 Minute Hardcorp!! </span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Ingredients:</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Bananas - 5 pieces will do but if you want more, add more of the filling too</span></div>
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<span style="font-family: Verdana, sans-serif;">2 oz of vanilla Greek Yogurt</span></div>
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<span style="font-family: Verdana, sans-serif;">1 tbsp. of almond butter or you may want to use all-natural peanut butter</span></div>
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<span style="font-family: Verdana, sans-serif;">How to do it:</span></div>
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<span style="font-family: Verdana, sans-serif;">1. Mash one banana and add in the yogurt and peanut butter. Set aside.</span></div>
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<span style="font-family: Verdana, sans-serif;">2. Slide the remaining bananas into half inch sizes and lay them in cookie sheets or baking pans.</span></div>
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<span style="font-family: Verdana, sans-serif;">3. Spread the filling on top of the bananas and top it off with other half of the banana to make it cookie like. You may more or less of the filling, depending on how you like them.</span></div>
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<span style="font-family: Verdana, sans-serif;">4. Place the treats in the freezer for a few hours. You may take them out and dip in chocolate (dark pls!) Or eat it immediately after a workout! Enjoy :)</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #333333; line-height: 22.4px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px !important; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="background-color: white; color: #333333; line-height: 22.4px;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span></div>

beachbody, clean eating, clean eating recipes, fitness, health, Healthy recipes, nutrition, Recipes

Post-Workout Banana Bites

Can't think of great post-workout snack? Here's one clean eating snack that's pack with delight and nutrition just right f...

Posted by Alyssa Schomaker / Monday, April 18, 2016 / No comments / breakfast , clean eating , clean eating recipes , fitness , health , Healthy recipes , nutrition , Recipes

Sweet Potato Hash with Sunny  Side Up Eggs

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwX6E2YidznPBuGK7Mj8Mw2gNOzzSAe0mobj-_9c7i39yvRls4N0VPn41d-emC9_X2pv-DjiVer2TJCf8RRSCQ1vU1GxSXv3Wvs9sV2cPir9d7l3DPNm4yALNrSom2d0DjNnzemig-3KsP/s1600/Sweet+Potato+Hash+with+Sunny+Side+Up+Eggs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwX6E2YidznPBuGK7Mj8Mw2gNOzzSAe0mobj-_9c7i39yvRls4N0VPn41d-emC9_X2pv-DjiVer2TJCf8RRSCQ1vU1GxSXv3Wvs9sV2cPir9d7l3DPNm4yALNrSom2d0DjNnzemig-3KsP/s320/Sweet+Potato+Hash+with+Sunny+Side+Up+Eggs.jpg" width="320" /></a></div>
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<span style="font-family: Verdana, sans-serif;">This is a classic breakfast turned super healthy for your to try this morning!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Ingredients:</span></div>
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<span style="font-family: Verdana, sans-serif;">2 1-oz slices all-natural turkey bacon (no added nitrites or nitrates), chopped</span></div>
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<span style="font-family: Verdana, sans-serif;">1/3 cup chopped  yellow onion</span></div>
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<span style="font-family: Verdana, sans-serif;">1 sweet potato, peeled  and shredded (about  2 cups shredded)</span></div>
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<span style="font-family: Verdana, sans-serif;">Pinch sea salt</span></div>
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<span style="font-family: Verdana, sans-serif;">Pinch ground black pepper, plus additional, to taste</span></div>
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<span style="font-family: Verdana, sans-serif;">1/4 cup chopped  fresh cilantro</span></div>
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<span style="font-family: Verdana, sans-serif;">2 large eggs</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">How to do it:</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">1. In a skillet or pan, grease or spray, on medium-high heat. </span></div>
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<span style="font-family: Verdana, sans-serif;">2. Saute the bacon, onion for a few minutes or until the onion is translucent.</span></div>
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<span style="font-family: Verdana, sans-serif;">3. Add in potatoes, salt, pepper and saute more. When the potatoes are cooked stir in cilantro. Remove from heat and add in two plates.</span></div>
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<span style="font-family: Verdana, sans-serif;">4. Reduce heat, spray to grease then make your sunny side up eggs! Place the eggs over each of the has. Sprinkle with pepper. Enjoy!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, <a href="mailto:afitnurse@gmail.com" target="_blank">contact me</a>! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></div>
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breakfast, clean eating, clean eating recipes, fitness, health, Healthy recipes, nutrition, Recipes

Sweet Potato Hash with Sunny  Side Up Eggs

This is a classic breakfast turned super healthy for your to try this morning! Ingredients: 2 1-oz slices all-natural turkey ...

Posted by Alyssa Schomaker / Wednesday, April 13, 2016 / No comments / clean eating , clean eating recipes , fitness , health , Healthy recipes , nutrition , Recipes

Baked Apples

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVVAfukAzgImJIa74VCoMGQYAn8lWFVB8khOnZZqL0Wniw3dptaKPklDm6zuMj4G9idazJ007xmFUkxjhqQQNz6l0IxzG83DNb4nnQWuTtXVQZtqpbZpV5si9By0uxBIXGhfk1o3hcRPkP/s1600/bakedapples.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVVAfukAzgImJIa74VCoMGQYAn8lWFVB8khOnZZqL0Wniw3dptaKPklDm6zuMj4G9idazJ007xmFUkxjhqQQNz6l0IxzG83DNb4nnQWuTtXVQZtqpbZpV5si9By0uxBIXGhfk1o3hcRPkP/s1600/bakedapples.jpg" /></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Yes, you can bake apples. If you want something sweet yet healthy. This Baked Apple Clean eating recipe will surely satisfy your cravings. It's simple and easy to make too!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1 apple (brand depends on what you like)</span><br />
<span style="font-family: Verdana, sans-serif;">raisins</span><br />
<span style="font-family: Verdana, sans-serif;">almonds</span><br />
<span style="font-family: Verdana, sans-serif;">cinnamon</span><br />
<span style="font-family: Verdana, sans-serif;">agave nectar or honey</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Procedure:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1. Core the apples.</span><br />
<span style="font-family: Verdana, sans-serif;">2. Stuff with raisin, cinnamon and honey or agave nectar.</span><br />
<span style="font-family: Verdana, sans-serif;">3. Bake for 20 minutes, remove from the oven and add on top the almonds. Enjoy!!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me! </a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

clean eating, clean eating recipes, fitness, health, Healthy recipes, nutrition, Recipes

Baked Apples

Yes, you can bake apples. If you want something sweet yet healthy. This Baked Apple Clean eating recipe will surely satisfy your cravin...

Posted by Alyssa Schomaker / Monday, April 11, 2016 / No comments / A fit nurse , clean eating , clean eating recipes , fitness , fluffy pancakes , health , nutrition , pancake , pancake recipes , pancakes , Recipes

Sweet Potato Pancakes

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWbDV4ZtEOUzyp7B_5fI-zoTkXx9CRzyFfTB-HOjqd7sQ1P2cc5_aqDuEj80ZqxL8-zHegI-4yERUdZ11GLPc1TUcsw1XnNo129ejQunRsNfu68_f5erdqwbPizJZRJQgX2EGee_q_mDTO/s1600/sweet+potatoe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWbDV4ZtEOUzyp7B_5fI-zoTkXx9CRzyFfTB-HOjqd7sQ1P2cc5_aqDuEj80ZqxL8-zHegI-4yERUdZ11GLPc1TUcsw1XnNo129ejQunRsNfu68_f5erdqwbPizJZRJQgX2EGee_q_mDTO/s1600/sweet+potatoe.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">If you want to try something different in the morning, indulge yourself in this clean eating recipe - Sweet Potato Pancakes! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Sweet potatoes are excellent source of Vitamin A, Vitamin C, Manganese, Copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus! An excellent addition to your daily diet :)</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">When making these sweet potato pancakes, I suggest making them in small sizes and drizzle on top pure, organic maple syrup or agave nectar! Try this in the morning and the start of your day will definitely shine!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1 cup mashed sweet potatoes</span><br />
<span style="font-family: Verdana, sans-serif;">2 large organic eggs</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 tsp baking powder </span><br />
<span style="font-family: Verdana, sans-serif;">1/2 cup whole wheat pastry flour or coconut flour</span><br />
<span style="font-family: Verdana, sans-serif;">olive oil or coconut oil for frying</span><br />
<span style="font-family: Verdana, sans-serif;">maple syrup or agave nectar</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">How to do it:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1. In a blender, add in sweet potato and eggs. Blend until smooth.</span><br />
<span style="font-family: Verdana, sans-serif;">2. Add in baking powder and the flour of your choice. Blend again till smooth but please do not over mix!! Stir if needed but do not over mix it, if you still see lumps, let it be. Then set aside.</span><br />
<span style="font-family: Verdana, sans-serif;">3. Heat your pan on medium-high heat, add in your preferred oil - olive oil or coconut oil for me. </span><br />
<span style="font-family: Verdana, sans-serif;">4. Pour your desired amount of pancakes - the size depends on how much you add in the pan. I like small ones but it's up to you. Cook, when you see bubbles on tip, flip the pancake and cook the other side. </span><br />
<span style="font-family: Verdana, sans-serif;">5. Repeat till all batter are cooked...and top with pure, organic maple syrup or agave nectar! Enjoy!!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; font-size: 15px; line-height: 27px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me! </a><span style="background-color: white; font-size: 15px; line-height: 27px;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

A fit nurse, clean eating, clean eating recipes, fitness, fluffy pancakes, health, nutrition, pancake, pancake recipes, pancakes, Recipes

Sweet Potato Pancakes

If you want to try something different in the morning, indulge yourself in this clean eating recipe - Sweet Potato Pancakes! Sweet ...

Posted by Alyssa Schomaker / Wednesday, April 6, 2016 / No comments / clean eating , clean eating recipes , cool recipes , fitness , health , Healthy recipes , kid recipes , nutrition , nutritious foods , Summer , summer recipes

Clean Eating Mango Colada Pops

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUhiW9DlOiI-yiFEjnmQQGQLiWIQ3B4VATRPdgvybjmJkKh4wAyPTdDkgk1Z874UkJ6Fu9l4DX3mc4zkMA95PINNwjk0lEL2aWoI86Kzgm3GTDqN6HsOrT8_WMOijxJAIyAix_ySeGTYPb/s1600/Clean+Eating+Mango+Colada+Pops.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUhiW9DlOiI-yiFEjnmQQGQLiWIQ3B4VATRPdgvybjmJkKh4wAyPTdDkgk1Z874UkJ6Fu9l4DX3mc4zkMA95PINNwjk0lEL2aWoI86Kzgm3GTDqN6HsOrT8_WMOijxJAIyAix_ySeGTYPb/s1600/Clean+Eating+Mango+Colada+Pops.jpg" /></a></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">Summer is near. You may want to bookmark and save this clean eating Mango Colada Pop recipe! This is so easy to whip using your fave fruit - not just mangoes! You may use berries, strawberries or any fruit of your heart's desire!! Plus, you may want to enlist your kids when creating them. There's no hard part in this recipe, just the waiting. Ugh. </span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">Ingredients:</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">Fave fruit, this time we use organic mangoes about 2 cups</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">¾ cup unsweetened coconut milk</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">1 cup unsweetened, full fat canned coconut milk </span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">1.5 Tbsp. raw honey or organic coconut nectar or agave nectar</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">What to do:</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">1. Take the fruits of your choice and add in a high speed blender, add in 1/4 cup coconut milk beverage and then blend into a puree.</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">2. In a bowl, combine 1/2 cup coconut milk beverage, 1 cup of unsweetened canned coconut milk - take note use only the thick cream portion on to!! and the sweetener of your choice. Mix well and combine.</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">3. Now the fun part - pour roughly 2 tbsp. of the fruit puree in the mold first (there are lots of cute molds available!!), then add the coconut milk mixture until all the molds are filled. Place the molds in the freezer for 2 hours before you add in the sticks. Wait until complete. (excruciating, I know!) Then enjoy ;)</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><span style="background-color: white; color: #333333; font-size: 15px; line-height: 27px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me! </a><span style="background-color: white; color: #333333; font-size: 15px; line-height: 27px;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span></div>

clean eating, clean eating recipes, cool recipes, fitness, health, Healthy recipes, kid recipes, nutrition, nutritious foods, Summer, summer recipes

Clean Eating Mango Colada Pops

Summer is near. You may want to bookmark and save this clean eating Mango Colada Pop recipe! This is so easy to whip using your fave fru...

Posted by Alyssa Schomaker / Monday, April 4, 2016 / No comments / 21 day fix approved , clean eating , clean eating recipes , fitness , health , healthy , Healthy recipes , nutrition , Recipes

Crunchy Peanut Butter Yogurt Dip

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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixdNp1nVD0oESFFCIsyj30VDBZwyzvB10oK_16D3ShluUt2dYtxQ4-ieNVZH5ja5DHKzp_SFS_uOyKlUMZsg_vuM62zG4v79VNfpaR4BYOy-ZYpZA3oCj294lk8Yu5pQIqlh3EdnZcGZlT/s1600/Crunchy+Peanut+Butter+Yogurt+Dip.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixdNp1nVD0oESFFCIsyj30VDBZwyzvB10oK_16D3ShluUt2dYtxQ4-ieNVZH5ja5DHKzp_SFS_uOyKlUMZsg_vuM62zG4v79VNfpaR4BYOy-ZYpZA3oCj294lk8Yu5pQIqlh3EdnZcGZlT/s1600/Crunchy+Peanut+Butter+Yogurt+Dip.jpg" /></a></div>
<br />
<br />
<span style="font-family: Verdana, sans-serif;">There are days when you are craving and only something sweet and creamy will do. There is no need to give in to sweet, sugary stuff, instead have this clean eating dip in handy and your sweet cravings will be satisfied! </span><br />
<span style="font-family: Verdana, sans-serif;">So easy to make. Guilt free to take!!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">½ cup Greek yogurt, fat free, plain</span><br />
<span style="font-family: Verdana, sans-serif;">¼ cup natural peanut butter, crunchy recommended</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">How to make</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Combine all the ingredients in a small bowl, mix, refrigerate until ready to eat.</span><br />
<span style="font-family: Verdana, sans-serif;">Serve with your favorite fruits like organic apples or grapes or bananas!! yum!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, <a href="mailto:afitnurse@gmail.com" target="_blank">contact me! </a>I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span>

21 day fix approved, clean eating, clean eating recipes, fitness, health, healthy, Healthy recipes, nutrition, Recipes

Crunchy Peanut Butter Yogurt Dip

There are days when you are craving and only something sweet and creamy will do. There is no need to give in to sweet, sugary stuff, in...

Posted by Alyssa Schomaker / Friday, April 1, 2016 / No comments / chia seeds , clean eating , clean eating recipes , fitness , healthy , healthy foods , nutrition , super foods

Clean Eating Vanilla-Almond Chia Breakfast Pudding

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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIY53AJ2FokTk-oL5QrWIVx_klqzyqHCg4NfNweLJwnfSPOr81Ke6EMC4PCC-aXihyphenhyphen0Lf3knICrE9Ho5QkREZ324245hgjebjyOKRydDGfQ_Gxyo_Gg0H2kHlHO2-VJoXlBK7fiKwMPYBD/s1600/Vanilla-Almond+Chia+Breakfast+Pudding.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIY53AJ2FokTk-oL5QrWIVx_klqzyqHCg4NfNweLJwnfSPOr81Ke6EMC4PCC-aXihyphenhyphen0Lf3knICrE9Ho5QkREZ324245hgjebjyOKRydDGfQ_Gxyo_Gg0H2kHlHO2-VJoXlBK7fiKwMPYBD/s320/Vanilla-Almond+Chia+Breakfast+Pudding.jpg" width="320" /></a></div>
<br />
<span style="font-family: Verdana, sans-serif;">Did you know that chia seeds are excellent source of antioxidants, omega-3s, fiber and calcium? It was also once the best energy food of the Mayans and Aztecs!! This clean eating recipe will entice you to try and make this over the weekend. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">What you need:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">2 cups unsweetened almond milk, homemade or store bought (see recipe for homemade almond milk below)</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 cup chia seeds</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 teaspoon pure vanilla extract</span><br />
<span style="font-family: Verdana, sans-serif;">1-2 tablespoons agave nectar</span><br />
<span style="font-family: Verdana, sans-serif;">Seasonal fruit for topping (blueberries, peaches, figs and plums are pictured here)</span><br />
<span style="font-family: Verdana, sans-serif;">Almonds or other nuts for topping</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">How to:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1. Add in a bowl the almond milk, chia seeds, vanilla and agave nectar. Mix well till combined till it thickens. If you have those wonderful, cute mason jars that would be a great container!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">2. Store in refrigerator, covered overnight or at least an hour.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">3. Stir well before consuming and add a bit of water or milk if it is too thick. Top with fresh fruits and nuts that you like. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, <a href="mailto:afitnurse@gmail.com" target="_blank">contact me!</a> I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span><br />
<br />

chia seeds, clean eating, clean eating recipes, fitness, healthy, healthy foods, nutrition, super foods

Clean Eating Vanilla-Almond Chia Breakfast Pudding

Did you know that chia seeds are excellent source of antioxidants, omega-3s, fiber and calcium? It was also once the best energy food of...

Posted by Alyssa Schomaker / Wednesday, March 30, 2016 / No comments / beachbody , clean eating , clean eating recipes , fitness , health , Healthy recipes , nutrition

Clean Eating Crockpot Veggie Omelette

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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho_pHaDcHxruHQFq2-g_-zneiWKskLNgm7cnCGmz7sfByAXdJU0cK0skAir-LZNFneunkk-_43NoxCPh53twaYyQ5rYD0FnxvXuyG5vhRdYi_1nsrLXhe7r1fXYGS0pXLopvWeODbmCQZL/s1600/Clean+Eating+Crockpot+Veggie+Omelette.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho_pHaDcHxruHQFq2-g_-zneiWKskLNgm7cnCGmz7sfByAXdJU0cK0skAir-LZNFneunkk-_43NoxCPh53twaYyQ5rYD0FnxvXuyG5vhRdYi_1nsrLXhe7r1fXYGS0pXLopvWeODbmCQZL/s1600/Clean+Eating+Crockpot+Veggie+Omelette.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<span style="font-family: Verdana, sans-serif;">Simple is the keyword for this recipe. It's pure and full of savory flavors that's good and healthy!</span><br />
<span style="font-family: Verdana, sans-serif;">Not that hard to do as all you need to do is throw it in the crackpot and you're good to go!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">6 eggs</span><br />
<span style="font-family: Verdana, sans-serif;">½- cup milk (almond milk)</span><br />
<span style="font-family: Verdana, sans-serif;">¼ teaspoon salt</span><br />
<span style="font-family: Verdana, sans-serif;">fresh ground pepper, to taste</span><br />
<span style="font-family: Verdana, sans-serif;">⅛ teaspoon garlic powder, or to taste</span><br />
<span style="font-family: Verdana, sans-serif;">⅛ teaspoon chili powder, or to taste</span><br />
<span style="font-family: Verdana, sans-serif;">1 cup broccoli florets</span><br />
<span style="font-family: Verdana, sans-serif;">1 red bell pepper, thinly sliced</span><br />
<span style="font-family: Verdana, sans-serif;">1 small yellow onion, finely chopped</span><br />
<span style="font-family: Verdana, sans-serif;">1 garlic clove, minced</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">GARNISH</span><br />
<span style="font-family: Verdana, sans-serif;">shredded cheddar cheese</span><br />
<span style="font-family: Verdana, sans-serif;">chopped tomatoes</span><br />
<span style="font-family: Verdana, sans-serif;">chopped onions</span><br />
<span style="font-family: Verdana, sans-serif;">fresh parsley</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Instructions:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1. Grease the insides of the crockpot then set aside.</span><br />
<span style="font-family: Verdana, sans-serif;">2. In a bowl combine the eggs, milk, salt, pepper, garlic powder and chili powder, mix till well combined.</span><br />
<span style="font-family: Verdana, sans-serif;">3. Add the broccoli florets, peppers, onions and garlic to the slow cooker stir in the egg-mixture.</span><br />
<span style="font-family: Verdana, sans-serif;">4. Cover and cook on high for 2 hours. Start checking at 1 hour and 30 minutes. You know it is done when the eggs set.</span><br />
<span style="font-family: Verdana, sans-serif;">5. Sprinkle with cheese and cover; let stand 2 to 3 minutes or until cheese melts.</span><br />
<span style="font-family: Verdana, sans-serif;">6. Turn off the slow cooker, add to the plate then garnish with tomatoes, onions and parsley. Serve!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;">contact me! </a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-rendering: optimizeLegibility;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

beachbody, clean eating, clean eating recipes, fitness, health, Healthy recipes, nutrition

Clean Eating Crockpot Veggie Omelette

Simple is the keyword for this recipe. It's pure and full of savory flavors that's good and healthy! Not that hard to do as a...

Posted by Alyssa Schomaker / Monday, March 28, 2016 / No comments / clean eating , clean eating recipes , fitness , health , Healthy recipes , nutrition , smoothie recipes , smoothies , tropical smoothies

Clean Eating Mango Banana Smoothies

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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXAQP8OJQ6f-e5hpChUFs-lCj4IdS-69FwzCJyKRCEvEYnD9D4PO_7GNQLZAS5sU4H6QuARx7Xx4OUMuV_gCaNFUzvWOk8FgjG2JQ4F9ZgMJVd5q-pKEoyAtM7rhSOd_eZODto7vi7_uw3/s1600/Clean+Eating+Mango+Banana+Smoothies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXAQP8OJQ6f-e5hpChUFs-lCj4IdS-69FwzCJyKRCEvEYnD9D4PO_7GNQLZAS5sU4H6QuARx7Xx4OUMuV_gCaNFUzvWOk8FgjG2JQ4F9ZgMJVd5q-pKEoyAtM7rhSOd_eZODto7vi7_uw3/s320/Clean+Eating+Mango+Banana+Smoothies.jpg" width="320" /></a></div>
<br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Clean eating isn't just about eating food that make you feel like you are on a diet. Clean eating is about eating what's good for your body and is about eating "real" food that gives you the right nutrition your body needs. The right food that will nourish your body AND not having to sacrifice the savor or taste of the food! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Here's one recipe where you indulge just right, getting what your body deserves without sacrificing the taste as it's one clean eating recipe that you will definitely love!! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">What you need:</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">1 medium banana, frozen</span><br />
<span style="font-family: "verdana" , sans-serif;">1 mango, peeled and cubed</span><br />
<span style="font-family: "verdana" , sans-serif;">1 cup nonfat plain Greek yogurt</span><br />
<span style="font-family: "verdana" , sans-serif;">¾ cup unsweetened coconut milk</span><br />
<span style="font-family: "verdana" , sans-serif;">2 tbsp agave nectar</span><br />
<span style="font-family: "verdana" , sans-serif;">1 tbsp chia seeds</span><br />
<span style="font-family: "verdana" , sans-serif;">½ tsp pure vanilla extract</span><br />
<span style="font-family: "verdana" , sans-serif;">¼ tsp ground allspice</span><br />
<span style="font-family: "verdana" , sans-serif;">1 cup of ice</span><br />
<span style="font-family: "verdana" , sans-serif;">Sprinkle of flaked sweetened coconut or mint </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">How to do it:</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">1. Add all ingredients (except coconut) to a blender.</span><br />
<span style="font-family: "verdana" , sans-serif;">2. Blend until desired consistency.</span><br />
<span style="font-family: "verdana" , sans-serif;">3. Pour into your fave smoothie glass</span><br />
<span style="font-family: "verdana" , sans-serif;">5. Garnish with flaked coconut or mint.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Enjoy!! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><span style="background-color: white; box-sizing: border-box; color: #333333; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;">contact me! </a><span style="background-color: white; box-sizing: border-box; color: #333333; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

clean eating, clean eating recipes, fitness, health, Healthy recipes, nutrition, smoothie recipes, smoothies, tropical smoothies

Clean Eating Mango Banana Smoothies

Clean eating isn't just about eating food that make you feel like you are on a diet. Clean eating is about eating what's good f...

Posted by Alyssa Schomaker / Monday, June 13, 2016 / No comments / chocolate , clean eating , clean eating recipes , fitness , health , Healthy recipes , kale , kale recipes , nutrition , Recipes

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