A Fit Nurse: peanut butter

Showing posts with label peanut butter. Show all posts

Posted by Alyssa Schomaker / Friday, July 29, 2016 / No comments / Alyssa schomaker , beachbody elite , clean eating , clean eating recipes , mousse , mousse recipe , peanut butter , peanut butter mousse , peanut butter recipes , vegan

Vegan Peanut Butter Mousse Frosting

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Ingredients:<br />
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1 can full fat coconut milk (alternatively, 1/2 can coconut cream)*<br />
3-4 Tbsp salted, natural creamy peanut butter<br />
2-3 Tbsp agave nectar, maple syrup or powdered sugar (or honey if not vegan)<br />
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Procedure:<br />
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Chill your coconut milk overnight. In the morning, without shaking or tipping, remove the lid and scoop out the solid cream from the top into a chilled bowl.<br />
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Using a mixer, beat until creamed together, light and fluffy - about 45 seconds.<br />
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Add peanut butter, starting with 2 Tbsp and adding from there to desired taste.<br />
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Add sweetener of choice to desired sweetness, observing that the more liquid you add the less firm the mousse will be.<br />
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Either use immediately as a spreadable frosting, or chill for several hours to let it set and firm up as a mousse.<br />
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Eat as a mousse topped with plain coconut whipped cream, bananas or chocolate sauce. Alternatively, use as a dip for fruit/baked goods. If using as a frosting, don't frost your muffins, cookies and cakes, etc., until just before serving as it needs to be chilled right up until serving.<br />
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Reserve leftovers in a covered container in the fridge. Will keep for up to 1 week.<br />
(recipe found at http://minimalistbaker.com/)<br />
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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!

Vegan Peanut Butter Mousse Frosting

7:50 AM

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Ingredients: 1 can full fat coconut milk (alternatively, 1/2 can coconut cream)* 3-4 Tbsp salted, natural creamy peanut butter 2-3 Tbsp agave nectar, maple syrup or powdered sugar (or honey if not vegan) Procedure: Chill your coconut milk overnight. In the morning, without shaking or tipping, remove the lid and scoop out the solid cream

Peanut Butter and Chocolate Overnight Oats

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE-Dxq6mgks7ZzbzARioQcLd6uW8oFP8UpyB6HUud3Ie18anN5QboYH8tj3zMXlDLUy88SNUkP-eMTEEz83_d9yIXQgnhsma-RqvMLdTt5ku5DgzzdK5ZvL5Xb5p9_L4cUp-kVKEu6RLum/s1600/Peanut+Butter+and+Chocolate+Overnight+Oats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE-Dxq6mgks7ZzbzARioQcLd6uW8oFP8UpyB6HUud3Ie18anN5QboYH8tj3zMXlDLUy88SNUkP-eMTEEz83_d9yIXQgnhsma-RqvMLdTt5ku5DgzzdK5ZvL5Xb5p9_L4cUp-kVKEu6RLum/s1600/Peanut+Butter+and+Chocolate+Overnight+Oats.jpg" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Peanut butter + Chocolates. Chocolates + Peanut Butter. Whatever the equation these two are the PERFECT combination. Need I say more? Try this clean eating recipe now!</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;">1 pint size or 8 ounce mason jar</span><br />
<span style="font-family: "verdana" , sans-serif;">½ cup unsweetened almond milk</span><br />
<span style="font-family: "verdana" , sans-serif;">2 tablespoons peanut butter powder</span><br />
<span style="font-family: "verdana" , sans-serif;">1 tablespoon unsweetened cocoa</span><br />
<span style="font-family: "verdana" , sans-serif;">2 teaspoons pure maple syrup</span><br />
<span style="font-family: "verdana" , sans-serif;">¼ teaspoon pure vanilla extract</span><br />
<span style="font-family: "verdana" , sans-serif;">½ cup rolled oats</span><br />
<span style="font-family: "verdana" , sans-serif;">1 teaspoon mini chocolate chips</span><br />
<span style="font-family: "verdana" , sans-serif;">1 teaspoon unsalted peanuts</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;">In a mason jar or any of your fave container, mix together almond milk, peanut butter powder, and unsweetened cocoa.  Then whisk in maple syrup and vanilla.</span><br />
<span style="font-family: "verdana" , sans-serif;">Stir in rolled oats until all ingredients are combined.</span><br />
<span style="font-family: "verdana" , sans-serif;">Place lid securely on and store overnight in the refrigerator.</span><br />
<span style="font-family: "verdana" , sans-serif;">In the morning, give it a stir, and add a little more almond milk to loosen it up and give it the consistency you want. Sprinkle chocolate chips and peanuts on top.</span><br />
<span style="font-family: "verdana" , sans-serif;">Dig in and enjoy!</span><br />
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<span style="font-family: "verdana" , sans-serif;">(found this recipe at <a href="http://www.organizeyourselfskinny.com/2014/06/15/peanut-butter-and-chocolate-overnight-oats/" target="_blank">OrganizeYourselfSkinny</a>!)</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, contact me! 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>

Peanut Butter and Chocolate Overnight Oats

6:16 AM

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Peanut butter + Chocolates. Chocolates + Peanut Butter. Whatever the equation these two are the PERFECT combination. Need I say more? Try this clean eating recipe now! Ingredients: 1 pint size or 8 ounce mason jar ½ cup unsweetened almond milk 2 tablespoons peanut butter powder 1 tablespoon unsweetened cocoa 2 teaspoons pure maple syrup

No Bake Apple Peanut Butter Cookies

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLT9HsZKmdk6TV8-OiJPW0_zaztUL5JR_WwoqmrnsYrPeTaZCOmhdA0Ab6j_iFmZYnuakgzfRf3ozvrMPJ8ZdfGveoeg_83AZBQyJ2JtJ9TbLOomI35XfgHQAg_JZDY3IPO4gBFPkTE3xk/s1600/peanutbutter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLT9HsZKmdk6TV8-OiJPW0_zaztUL5JR_WwoqmrnsYrPeTaZCOmhdA0Ab6j_iFmZYnuakgzfRf3ozvrMPJ8ZdfGveoeg_83AZBQyJ2JtJ9TbLOomI35XfgHQAg_JZDY3IPO4gBFPkTE3xk/s320/peanutbutter.jpg" width="320" /></a></div>
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Do you love apples and peanut butter? You will surely love this treat!  If you want to indulge in your inner five year old and make cookies that are not just healthy and oozing with goodness but simple, delicious and easy to throw together!  </div>
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What you need:</div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">4 Tbsp coconut oil </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/3 cup all-natural peanut butter </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">2 Tbsp agave nectar </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/2 tsp. vanilla </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1 cup puffed rice cereal </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1 cup rolled oats </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/3 cup dried apples, crushed slightly </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">2 Tbsp chopped peanuts </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">2 Tbsp ground flax seed </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/4 tsp. apple pie spice </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">1/4 cup white chocolate chips, melted</span></div>
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What you should do:</div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">In a medium saucepan, melt coconut oil and add peanut butter, agave nectar and vanilla. Take note to cook over low heat, continually whisking, till melted and smooth. </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">Remove from heat and stir in the rest of the ingredients except the white chocolate. </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">Using slightly wet hands (careful as it might be hot!) , shape cereal mixture into balls (about a 1/4 cup each) and place onto waxed paper. </span></div>
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<span style="font-family: 'Open Sans', serif; font-size: 12px; line-height: 24px; text-align: start;">You should get about 18 cookies. Allow balls to sit for about 15 to 20 minutes, until firm. Drizzle cookies with a little melted white chocolate and enjoy! </span></div>
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If you want to work on your fitness and wellness, <a href="mailto:afitnurse@gmail.com">email </a>me and I would be happy to get to know you more! </div>
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No Bake Apple Peanut Butter Cookies

9:14 AM

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Do you love apples and peanut butter? You will surely love this treat! If you want to indulge in your inner five year old and make cookies that are not just healthy and oozing with goodness but simple, delicious and easy to throw together! What you need: 4 Tbsp coconut oil 1/3 cup all-natural peanut butter 2 Tbsp agave nectar 1/2 t

cookie dough greek yogurt

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Cookie Dough Greek Yogurt</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-46Drx_QFJCK7CmOykq6tvtDS0WmyKbXE-RdnhXjTfJRmW4WYOUdKR154cEGPq4bQvoMrQZ-6gHWnKSJT_6CuAa80Lzb06-0X1ByjEGswp98Xzv_K9qfWsV349cVA4ciNHdYQkTG86I/s1600/10308897_677135922357080_2069008355103737514_n.jpg" imageanchor="1" style="clear: right; color: #55d2ce; float: right; font-size: 14px; margin: 0px 0px 1em 1em; padding: 0px; text-decoration: none;"><img alt="Cookie Dough Greek Yogurt" border="0" height="370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-46Drx_QFJCK7CmOykq6tvtDS0WmyKbXE-RdnhXjTfJRmW4WYOUdKR154cEGPq4bQvoMrQZ-6gHWnKSJT_6CuAa80Lzb06-0X1ByjEGswp98Xzv_K9qfWsV349cVA4ciNHdYQkTG86I/s1600/10308897_677135922357080_2069008355103737514_n.jpg" style="-webkit-box-shadow: transparent 0px 0px 0px !important; background: none !important; border: none !important; box-shadow: transparent 0px 0px 0px !important; margin: 0px; padding: 5px; position: relative;" title="" width="400" /></a><div class="pinit-wrapper" style="cursor: pointer; left: 509px; margin: 0px; opacity: 0; padding: 0px; position: absolute; top: 154px; visibility: visible; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://www.jaclynstokes.com/2014/05/cookie-dough-greek-yogurt.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-46Drx_QFJCK7CmOykq6tvtDS0WmyKbXE-RdnhXjTfJRmW4WYOUdKR154cEGPq4bQvoMrQZ-6gHWnKSJT_6CuAa80Lzb06-0X1ByjEGswp98Xzv_K9qfWsV349cVA4ciNHdYQkTG86I/s1600/10308897_677135922357080_2069008355103737514_n.jpg&description=Cookie%20Dough%20Greek%20Yogurt" style="color: #55d2ce; display: block; margin: 0px; outline: none; padding: 0px; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
<span style="font-size: medium; margin: 0px; padding: 0px;">Cravings SWEETS at night?! <i class="_4-k1 img sp_IAa2ktb_meE sx_7a4a9a" style="background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/yR/r/e_o94TChQjQ.png); background-position: -102px -946px; background-size: auto; display: inline-block; height: 16px; margin: 0px; padding: 0px; vertical-align: -3px; width: 16px;"></i></span><span style="font-size: medium; margin: 0px; padding: 0px;"><i style="margin: 0px; padding: 0px;">  </i>Try this </span></div>
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<span style="font-size: medium; margin: 0px; padding: 0px;">Cookie Dough Greek Yogurt! </span></div>
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<span style="font-size: medium; margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" /></span><span style="font-size: medium; margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" /></span></div>
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<span style="font-size: medium; margin: 0px; padding: 0px;">Just mix this into your non-fat plain greek yogurt:</span><br style="margin: 0px; padding: 0px;" /><span style="font-size: medium; margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" /></span></div>
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<ul style="line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 19px; margin: 0px; padding: 0px;"><span style="font-size: medium; margin: 0px; padding: 0px;">1 tbsp. of creamy peanut butter</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 19px; margin: 0px; padding: 0px;"><span style="font-size: medium; margin: 0px; padding: 0px;">1 tsp. of honey</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 19px; margin: 0px; padding: 0px;"><span style="font-size: medium; margin: 0px; padding: 0px;">1/4 tsp of vanilla extract</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 19px; margin: 0px; padding: 0px;"><span style="font-size: medium; margin: 0px; padding: 0px;">1 tbsp. of miniature chocolate chips</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 19px; margin: 0px; padding: 0px;"><span style="font-size: medium; margin: 0px; padding: 0px;">A dash of sea salt</span></span></li>
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<span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: medium; margin: 0px; padding: 0px;"><span style="line-height: 19px; margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" /></span></span></div>
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<span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: medium; margin: 0px; padding: 0px;"><span style="line-height: 19px; margin: 0px; padding: 0px;">And enjoy this guilt-free treat!</span></span></div>
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cookie dough greek yogurt

10:27 AM

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Cookie Dough Greek Yogurt Cravings SWEETS at night?! Try this Cookie Dough Greek Yogurt! Just mix this into your non-fat plain greek yogurt: 1 tbsp. of creamy peanut butter 1 tsp. of honey 1/4 tsp of vanilla extract 1 tbsp. of miniature chocolate chips A dash of sea salt And enjoy this guilt-free treat!

clean eating snack ideas

Everyone at one point or another gets bored with what they are snacking on!  So instead of letting you get the the point where you just grab the first unhealthy food let's brainstorm some great options.  You can print out this list and store it in a safe place so that when the time comes and you want to get creative you have all the tools right in front of you!!!<br>
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 Why you should eat snacks?  You should aim to eat every 2 1/2 to 3 hours and 5-6 times a day.  Each meal should be around 200 to 300 calories depending on your weight loss goals and body composition!  But you are not gorging yourself 6 times a day you are controlling your portions and the quality of food that you eat!!! <br>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHX-8fDRHE-HphKnbj_08_1CjklKVV7wmfZo9RjpV_NBdWMz_ocVnmHhTvKTXeQpK09YA-TF0s_CzaKt303rINjBqcFP7mZYLATimfZrUSemJFaeATJt7jYCrc-yk29_hPYz3rEEFtlqM/s1600/IMG_1712.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="clean eating snacks" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHX-8fDRHE-HphKnbj_08_1CjklKVV7wmfZo9RjpV_NBdWMz_ocVnmHhTvKTXeQpK09YA-TF0s_CzaKt303rINjBqcFP7mZYLATimfZrUSemJFaeATJt7jYCrc-yk29_hPYz3rEEFtlqM/s200/IMG_1712.JPG" title="" width="150"></a></td></tr>
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<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQiKaK6qeUa7AR5cEUoGa8sXqfZ1i_AyZUbWl66p2xmt0PO2AIe9HM-XgLkKdQ-1be8wmAkkchpRilGXgDY9aKNArP7tXEmjD9JzJZn4yHbpbsYbYfYeoWw9NjNwZoEnPqmWcN0DWk2VI/s1600/IMG_0069.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="clean eating snack ideas" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQiKaK6qeUa7AR5cEUoGa8sXqfZ1i_AyZUbWl66p2xmt0PO2AIe9HM-XgLkKdQ-1be8wmAkkchpRilGXgDY9aKNArP7tXEmjD9JzJZn4yHbpbsYbYfYeoWw9NjNwZoEnPqmWcN0DWk2VI/s200/IMG_0069.JPG" title="" width="150"></a>
<li>1/2 cup cottage cheese w/ 1/2 cup blueberries</li>
<li>1/2 cup greek yogurt w/ 1/2 cup blueberries or other berries and a drizzle of agave nectar for sweetness.</li>
<li>1 apple and 14 raw unsalted almonds</li>
<li>2 cups of celery and 1-2 tbsp all natural peanut butter (the only ingredient should be peanuts)</li>
<li>2 plain unsalted brown rice cakes with 1-2 tbsp all natural peanut butter.</li>
<li>1 cup of carrots and cucumbers and 1-2 tbsp hummus</li>
<li><a href="http://myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a><span style="color: #ea6642;"></span></li>
<li>Protein Shake- 1 scoop vanilla protein powder, 12-14 oz water, frozen fruit.</li>
<li>5 egg whites with salsa and a sprinkle of feta cheese.</li>
<li>1 whole grain tortilla with 1 tbsp all natural peanut butter and 1 banana sliced, create a roll up.</li>
<li>1 bag of edamame</li>
<li>2 cups sugar snap peas and 1-2 tbsp hummus</li>
<li>1 cup strawberries and a handful of raw unsalted cashews </li>
<li>I have a whole list of snack ideas include protein bars, meatloaf muffins, and smoothies on my <a href="http://www.afitnurse.com/p/clean-eating-recipes_17.html" target="_blank">eat clean recipes tab</a>!!</li>
<li>20 grapes and 1 low fat cheese stick</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrR-TMBY0o2v16fkv83-PKJejrRk2waKyhLyoeyHXKb81udOUjbvGqB1O8PKYqPzZcJApTtsTBtF8eKUBfAhHOlI88HvzjdGw7IClH5nNckt-KTNaRdNTZTFD_Zu5o3g-8ElFZxtXDRs/s1600/IMG_1719.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrR-TMBY0o2v16fkv83-PKJejrRk2waKyhLyoeyHXKb81udOUjbvGqB1O8PKYqPzZcJApTtsTBtF8eKUBfAhHOlI88HvzjdGw7IClH5nNckt-KTNaRdNTZTFD_Zu5o3g-8ElFZxtXDRs/s200/IMG_1719.JPG" width="150"></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj1lwQX4f-_1a_vffvf9Fd1xKgHAQ7zGt-ETxmHayO4DWVxq5j-UZ0vTjIafa8RKFcEKY7Ii6gZTh_MKR8wWdjaLCpCgezE-Vb-n6pyGhUJW0uX08JJMATax0HjQcx2dNk-3vxIglH688/s1600/IMG_2498.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="clean eating snack ideas" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj1lwQX4f-_1a_vffvf9Fd1xKgHAQ7zGt-ETxmHayO4DWVxq5j-UZ0vTjIafa8RKFcEKY7Ii6gZTh_MKR8wWdjaLCpCgezE-Vb-n6pyGhUJW0uX08JJMATax0HjQcx2dNk-3vxIglH688/s200/IMG_2498.JPG" title="" width="150"></a>I hope you find something to satisfy your hunger and fuel your body for optimum weight loss and performance!!

clean eating snack ideas

1:56 PM

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Three minute pumpkin mug (protein) cake

I have to share with you my new treat-secret! A treat so yummy and so healthy that you could have it everyday if you wanted to! Did I mention that it’s made in THREE minutes?<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW2fAjnl0y0FAujaS726PyQyTRanzurmWQ2lWYxYLQDgqoG4-4uNZuexn4t-I0SiOt84PlLT4cQOoziHw58KR-QghrZVXBbbFCyQ97U1EwtHEFwtZObkG1NakrB5OHI0B0F8Va4qJfYVnv/s1600/pumpkinproteinmugcake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW2fAjnl0y0FAujaS726PyQyTRanzurmWQ2lWYxYLQDgqoG4-4uNZuexn4t-I0SiOt84PlLT4cQOoziHw58KR-QghrZVXBbbFCyQ97U1EwtHEFwtZObkG1NakrB5OHI0B0F8Va4qJfYVnv/s320/pumpkinproteinmugcake.jpg" width="296" /></a></div><br />
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I don’t know about you, but there have been plenty of times when I get hungry and I devour anything that is readily available, it doesn’t matter what it is. This happens to me frequently, specially when I skip a meal and don’t stick to my “eat-every-2-to-3-hours” rule. I love fall... pumpkins and honey crisp apples! Yummmy! So this mug cake creation incorporates pumpkin now that we are starting to embark on that time of year! <br />
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Pumpkin has amazing health benefits as well! Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:<br />
Alpha-carotene, Beta-carotene, Fiber, Vitamins C and E, Potassium, and Magnesium. Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss. <br />
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Ingredients:<br />
<ul class="check"><li>       1 egg white (actual egg, not from the carton)</li>
<li>       1 scoop vanilla whey protein</li>
<li>       1/4 cup organic raw pumpkin</li>
<li>       1/8 cup unsweetened almond milk</li>
<li>       ¼ teaspoon baking powder</li>
<li>       ¼ teaspoon cinnamon</li>
<li>       1 tablespoon Natural Peanut Butter</li>
</ul><br />
<div class="separator" style="clear: both; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGZEI_EmUaK0BpeWCiD7gjcAlvJX771bwmdS8Vh9r24pfDT2aBzlR4ke7lJY1zHLwEE3hosG0kpwzaaxfgmN63Bi-qWlWKVEt-ImZ1CTUmgAFFh6uurM5S2Afi0XtMUUYsySltDjkLg2HE/s320/iphone820+053.JPG" width="320" /></div><div class="separator" style="clear: both; text-align: center;"> </div><div class="separator" style="clear: both; text-align: left;"></div>Steps:<br />
<ol><ol><li>Place all dry ingredients in a mixing bowl, using your whisker, mix them together (whey protein powder, baking powder and cinnamon).</li>
<li>Place all wet ingredients in a mixing bowl, using your spatula, mix them together (raw pumpkin and eggs).</li>
<li>Combine wet and dry ingredients.</li>
<li>Place mixture in your 16oz coffee cup.</li>
<li>Place in the microwave and heat up for 3 minutes.</li>
<li>Take out your small cake from your coffee cup and place on your small plate.</li>
<li>Cut your cake in half, add Natural Peanut Butter between the layers and assemble the layers back on top of each other (see pictures below). Voila! Now, you’ve got yourself a fun layered 3 minute protein cake!</li>
</ol></ol>* Makes 1 serving<br />
* Nutritional Information (per serving): 272 calories; 10.8g fat; 10.7g carbohydrates; 35.5g protein.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggGCOl22BeXjbc3Lkx2XMg22QjOewI-hYNhsPcSt8OkjWN3NETTb7seP6bJK9C5pPZj3T58l1dWuNc2BqVMNVaQc436XjWFIU8p4NZChO4etpXF6e6OKH_8N-tpEpbHpeRcmeEz_1OorL2/s1600/iphone820+054.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMckb-3QODAxE8ht4uIciK2ubCNMPP5dH8DRIGwlIkjhalyya1n7oop5mJVCHeGWGIjONRK_tD5cB2-A239exBgjmYn3Ci5QEjCY3hbZOrI6SOQ8YseMF3yb47hLOieb7SswvbDBaY_ZSE/s1600/pumpkin1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMckb-3QODAxE8ht4uIciK2ubCNMPP5dH8DRIGwlIkjhalyya1n7oop5mJVCHeGWGIjONRK_tD5cB2-A239exBgjmYn3Ci5QEjCY3hbZOrI6SOQ8YseMF3yb47hLOieb7SswvbDBaY_ZSE/s320/pumpkin1.jpg" width="309" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7W0QhvWIeKePIeaf1ugI_z-IeTXRcSrj9hcKXmPnjDkhS-IUy0e29eppB2syCLRuadMFsV76Kec1D2EVtoF_N9L8jfejoaDAJakWoc2ETqUGwD20nCPhIZ9RlFD9boCnHEg-AhOREz6eU/s1600/iphone820+064.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><div class="separator" style="clear: both; text-align: center;"> </div><div style="text-align: center;"> </div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

Three minute pumpkin mug (protein) cake

4:00 PM

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I have to share with you my new treat-secret! A treat so yummy and so healthy that you could have it everyday if you wanted to! Did I mention that it’s made in THREE minutes? I don’t know about you, but there have been plenty of times when I get hungry and I devour anything that is readily available, it doesn’t matter what it is. This hap

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? <br>
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How about a 5 day Quick start program to jump start you into being a lean mean fat burning machine!<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s1600/only25minuteseveryonehastimeforthat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s400/only25minuteseveryonehastimeforthat.png" width="400"></a></div>
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<span style="text-decoration: underline;">5-day quick start meal plan</span><br>
Day 1<br>
Breakfast: Raspberry Protein Shake<br> 1 c nonfat milk<br> 1/3 cup fresh or frozen raspberries<br> 1 scoop shakeology, any flavor<br> 1 Tbsp. flaxseeds<br> 1 cup ice<br>
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AM Snack: Sweet citrus yogurt<br> 1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel<br>
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Lunch: Chicken and Spinach Salad<br> 2 cups fresh baby spinach<br> 1/4 medium cucumber, sliced<br> 1/2 cup sliced mushrooms<br> 1 medium carrot, shredded<br> 11/2 tsp. extra-virgin olive oil<br> 4 oz. cooked chicken breast, boneless, skinless, sliced<br>
· Place spinach, cucumber, mushrooms, and carrot in a large serving bowl<br> · Drizzle with oil and vinegar; toss gently to blend<br> · Top with chicken<br>
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PM Snack: Turkey, Goat cheese, and avocado rolls<br> 2 sliced (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and 2 thin slices of avocado, rolled up.<br>
Dinner: Grilled fish tacos with cabbage citrus slaw<br> 6 oz. raw cod (or flounder or fluke), washed, patted dry<br> 1/4 tsp. sea salt<br> 3 (4-inch) corn tortillas<br> 3/4 cup shredded raw cabbage<br> 6 fresh cilantro springs<br> 2 Tbsp. fresh lime juice<br> 1 dash cayenne pepper (to taste; optional)<br> 1/4 medium avocado, cut into 6 slices<br>
· Preheat grill or broiler to high<br> · Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside<br> · Wrap Tortillas on a serving plate. Top each tortilla with one-third fish, cabbage, and cilantro.<br> · Season with lime juice and cayenne (if desired)<br> · Top each tortilla wit two avocado slices; fold and serve<br>
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Daily workout: Alpha Cardio<br>
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Day 2<br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s1600/tome.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s320/tome.jpg" width="320"></a>Breakfast: Silky almond smoothie<br> 1/2 cup nonfat milk<br> 1/4 cup unsweetened almond milk<br> 1/4 cup water<br> 1 scoop shakeology, any flavor<br> 1 Tbsp. all-natural almond butter<br> 1 cup ice<br>
· Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth.<br>
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AM Snack: Grapes<br> 1 cup of red or green grapes<br>
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Lunch: Avocado Veggie Burger<br> 1 veggie burger patty<br> 1 whole-grain hamburger bun<br> 1/8 medium ripe avocado, mashed<br> 1 Tbsp. prepared salsa<br> 1/4 medium apple, sliced<br>
· Preheat grill or broiler to high<br> · Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness.<br> · Place patty on bottom half of bun; top with avocado, salsa, and top half of bun.<br> · Serve with apple on the side<br>
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PM Snack: High protein hard-boiled egg snack<br> 1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash of ground black pepper.<br>
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Dinner: Chicken in foil<br> 1 (4-oz.) raw chicken breast, boneless, skinless<br> sea salt and ground black pepper (to taste; optional)<br> 1 medium new potato, sliced<br> 1/4 medium red bell pepper, chopped<br> 1/4 medium onion, chopped<br> 1 fresh thyme sprig<br>
· Preheat oven to 375° F.<br> · Season chicken with salt and pepper if desired. Set aside<br> · Place potato slice on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch.<br> · Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.<br>
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Daily workout: Alpha Speed 1.0<br>
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Day 3<br>
Breakfast: Yogo Berry Blast Shakeology<br> 1 cup water<br> 1/2 cup nonfat vanilla yogurt<br> 1 cup fresh or frozen mixed berries<br> 1 scoop Shakeology, any flavor<br> 1/2 cup ice<br>
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AM Snack: Tropical Quinoa Snack<br> 1/3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries.<br>
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Lunch: The perfect food improved<br> 2 large hard-boiled eggs, cut in half, yolks removed and reserved<br> 4 tsp. mayonnaise<br> 1 tsp. mustard<br> 1 green onion, finely chopped<br> Sea salt and ground black pepper (to taste; optional)<br> Paprika<br>
· Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth<br> · Season with salt and pepper if desired<br> · Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired.<br>
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PM Snack: Chicken and Swiss Cheese Cracker<br> 1 large whole wheat cracker topped with 1/2 tsp. prepared mustard, 1 slice (1/2 oz.) low-sodium, nitrite-free chicken breast, and 1 slice (1/2 oz.) Swiss cheese<br>
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Dinner: Lemon-dill halibut<br> 1 (6 oz.) raw halibut fillet<br> 1 1/2 tsp. extra-virgin olive oil<br> 1/4 tsp. lemon pepper<br> 1 dash sea salt<br> 1 fresh dill sprig, finely chopped<br> 1/2 cup cooked whole wheat couscous, hot<br> Lemon wedges (for garnish; optional)<br>
· Preheat oven to 500° F.<br> · brush both sides of halibut with oil. Place on baking pan.<br> · Sprinkle halibut with lemon pepper, salt, and dill.<br> · Bake for 4 to 5 minutes on each side, or until halibut flakes easily when tested with a fork.<br> · Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired.<br>
Tip: 1 cup uncooked couscous generally yields 2 1/2 cups cooked couscous. As a convenience, you can cook some up for advance, store it in the refrigerator, and use it for up to 4 days.<br>
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Daily workout: Alpha Total Body Circuit<br>
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Day 4<br>
Breakfast: Morning Delight Smoothie<br> 1 cup 100% orang juice<br> 1/3 medium banana, cut into chunks<br> 1 scoop Shakeology, any flavor<br> 1 cup ice<br>
· Place orange juice, banana, Shakeology, and ice in a blender; cover. Blend until smooth.<br>
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AM Snack: Cinnamon-Ricotta Berries<br> 1/3 cup part-skim ricotta cheese topped with 1/4 cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon.<br>
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Lunch: Sirloin-Topped Arugula Salad<br> 4 oz. raw lean top sirloin steak<br> 2 cups fresh argula<br> 10 cherry tomatoes (or grape tomatoes), cut in half<br> 1/2 cup canned, drained artichoke hearts<br> 1 1/2 tsp. extra-virgin olive oil<br> 1 Tbsp. balsamic vinegar<br>
· Preheat grill or broiler to high<br> · Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes.<br> · Place arugula, tomatoes, and artichoke hearts in a large serving bowl.<br> · Drizzle with oil and vinegar; toss gently to blend.<br> · Cut sirloin into thin slices; place on top of salad.<br>
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PM Snack: Tuna and celery boat<br> 1 medium celery stalk filled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and 1/2 tsp. extra-virgin olive oil<br>
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Dinner: Roasted Tofu with Veggies<br> 1 lb. firm tofu, drained, cut into cubes<br> 5 cloves garlic, chopped<br> 12 oz. green beans, trimmed<br> 1 cup medium mushrooms, cut into quarters<br> 1 medium onion, cut into chunks<br> 3 medium red potatoes, cut into quarters<br> 1 Tbsp. extra-virgin olive oil<br> 1 Tbsp. reduced-sodium blend, salt-free (to taste; optional)<br>
· Preheat oven to 375° F.<br> · Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.<br> · Sprinkle with seasoning blend if desired; toss gently to coat well.<br> · Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes.<br> · One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days.<br>
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Daily workout: Alpha Ab Intervals<br>
* * * * * * * * * * * * * * * * * * * *<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s1600/t25faststat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s320/t25faststat.jpg" width="317"></a>Day 5<br>
Breakfast: Peanut butter cup Shakeology<br> 1/2 cup water<br> 1/2 cup unsweetened almond milk<br> 1 Tbsp. all-natural peanut butter (or almond butter)<br> 1 scoop Shakeology, any flavor<br> 1/3 medium banana, cut into chunks<br> 1/2 cup ice<br>
· Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth<br>
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AM Snack: Fresh Melon<br> 1/2 cantaloupe (or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon)<br>
<br>
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Lunch: Turkey and vegetable sandwich<br> 2 slices whole-grain bread<br> 2 tsp. prepared pesto sauce<br> 1/4 medium avocado, sliced<br> 2 oz. low-sodium, nitrite-free, lean turkey breast; deli-sliced<br> 1/4 medium cucumber, sliced<br> 1 slice medium tomato<br> 1 thin slice medium red onion<br> 2 romaine lettuce leaves, washed, patted dry<br>
· Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.<br>
<br>
PM Snack: Roast Beef Roll-Ups<br> 4 Slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with a 1/4 sliced medium red bell pepper, and rolled into 4 rolls.<br>
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Dinner: Chef Salad<br> 2 cups chopped romaine lettuce<br> 1 oz. low-sodium, nitrite-free, lean turkey breast, chopped<br> 1 oz. low-sodium, nitrite-free, lean ham, chopped<br> 1 oz. part-skim mozzarella cheese, chopped<br> Medium potato, chopped<br> 1/8 medium avocado, diced<br> 5 medium black olives<br> 1 tsp. extra-virgin olive oil<br> 1 Tbsp. red win vinegar<br>
· Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl.<br> · Drizzle with oil and vinegar; toss gently to blend.<br>
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Daily workout: Alpha Lower Focus<br>
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I am excited to be participating in a Focus T25 test group! The selected participants are learning about the meal planning, recipe guide, and are focused on getting incredible results with this program. We are going to be experts in the workout program, meal plan, and nutrition guide! Tag this page to follow our progress!<br>
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As always you can <a href="mailto:schomakeralyssa@gmail.com" target="_blank">Message</a> me if you have any questions or need support to a healthier you!

Focus T25 5 day Quick Start Meal Plan

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