Healthy Holiday Recipes

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

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

Healthy Holiday Recipes

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

Almond and Pecan Butter Truffles

<span style="font-family: Verdana, sans-serif;"><br /></span> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA9govS6dxTUm6ksQuQY8pciHf2vnb-KLbD1U6_7BXKLwB1csArmaxOlyelp-IyB1DFc5Z-XlsnNB_krqZUNQJa9G48r_PpLnj4-uMrrMubZb55No_fCbW2N0aJ8dJx_qvwer7AENVA3Lt/s1600/chocolate-truffle-simple.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA9govS6dxTUm6ksQuQY8pciHf2vnb-KLbD1U6_7BXKLwB1csArmaxOlyelp-IyB1DFc5Z-XlsnNB_krqZUNQJa9G48r_PpLnj4-uMrrMubZb55No_fCbW2N0aJ8dJx_qvwer7AENVA3Lt/s1600/chocolate-truffle-simple.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;"><br /></span> <span style="font-family: Verdana, sans-serif;"><b>Ingredients</b>:</span><br /> <span style="font-family: Verdana, sans-serif;">50G Gluten Free Biscuit (crumbs)</span><br /> <span style="font-family: Verdana, sans-serif;">1/2 cup ninja nut butter</span><br /> <span style="font-family: Verdana, sans-serif;">1 tbsp cacao powder</span><br /> <span style="font-family: Verdana, sans-serif;">1 tbsp desiccated coconut</span><br /> <span style="font-family: Verdana, sans-serif;">1/2 tbsp maple syrup</span><br /> <span style="font-family: Verdana, sans-serif;">sea salt to taste</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><b>Coating</b>:</span><br /> <span style="font-family: Verdana, sans-serif;">2 tbsp desiccated coconut</span><br /> <span style="font-family: Verdana, sans-serif;">or 1/2 cup dark chocolate chips </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;"><b>Method</b>:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Mix all ingredients for the truffles in a large bowl.</span><br /> <span style="font-family: Verdana, sans-serif;">Add the agave syrup and sea salt to taste.</span><br /> <span style="font-family: Verdana, sans-serif;">Mix it well. Make sure the mixture is firm enough to shape.</span><br /> <span style="font-family: Verdana, sans-serif;">Take a spoon and scoop around 1 inch balls and shape it with your hands.</span><br /> <span style="font-family: Verdana, sans-serif;">Now choose which coating you prefer the coconut or the chocolate chips.</span><br /> <span style="font-family: Verdana, sans-serif;">If you like the coconut just rolls the balls in the desiccated coconut and chill it till it is firm.</span><br /> <span style="font-family: Verdana, sans-serif;">If you are using the chocolate, melt it first in the microwave or over a saucepan on top of simmering water. </span><br /> <span style="font-family: Verdana, sans-serif;">Coat the balls with the melted chocolate and place in parchment paper to make it set. Place in the fridge... or serve and enjoy. </span><br /> <span style="font-family: Verdana, sans-serif;">Or you may also place in a jar and give as a gift this Christmas!</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Are you ready for a new you this 2017? Start your health and fitness journey with me. <a href="mailto:afitnurse@gmail.com" target="_blank">Email </a>me! </span><br /> <br />

Alyssa schomaker, beachbody, beachbody elite, christmas recipes, clean eating, clean eating desserts, clean eating recipes, desserts

Almond and Pecan Butter Truffles

Ingredients : 50G Gluten Free Biscuit (crumbs) 1/2 cup ninja nut butter 1 tbsp cacao powder 1 tbsp desiccated coconut 1/2 tbsp ma...

Coconut Chocolate Bars

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0zi9cd_uthHxfzClqon5Y9Y8WXbLCQb6WfsMUEmieHnBTU0T4pcb3He98pJbqbNAiBadJrWdfmTUeU6AlFewIN63Y9BWChwU4Ufd5RshF_5xFR4N6wABmmdJLBYYNz_BaYBl6Dw6xsBwt/s1600/coconut.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0zi9cd_uthHxfzClqon5Y9Y8WXbLCQb6WfsMUEmieHnBTU0T4pcb3He98pJbqbNAiBadJrWdfmTUeU6AlFewIN63Y9BWChwU4Ufd5RshF_5xFR4N6wABmmdJLBYYNz_BaYBl6Dw6xsBwt/s1600/coconut.jpg" /></a></div> <br /> <br /> This is definitely a recipe you will love. Perfect for your snacks and one of the best low carb snacks you will try!<br /> <br /> <b>Ingredients</b><br /> 1 cup unsweetened, shredded coconut<br /> 1 packet of stevia<br /> 1 teaspoon vanilla extract<br /> ⅓ cup coconut cream<br /> 4 tablespoons coconut oil<br /> 2 tablespoons unsweetened cocoa powder<br /> OPTION - instead of coconut oil for the coating<br /> 2 oz cocoa butter<br /> <br /> <b>Instructions:</b><br /> <b><br /></b> Mix shredded coconut with coconut cream,1/2 of the vanilla extract and ½ packet of stevia and blend well with a spatula or a spoon<br /> Place the shredded coconut mixture on a small cookie sheet lined with parchment paper<br /> Shape it into a flat rectangle about 4 inches by 6 inches and 1 inch thick (measurements may vary) You can aid yourself with kitchen wrap to accomplish this.<br /> Place in the freezer for 2 hours, until frozen solid<br /> Remove from the freezer and cut into 5 bars<br /> In the meantime you will prepare the chocolate coating:<br /> Melt coconut oil in a small sauce pan until liquified<br /> Add cocoa powder remaining stevia and vanilla extract to the coconut oil<br /> Mix well on low heat for about 2 minutes, until all ingredients are well blended<br /> Let cool to room temperature, but still liquid<br /> Now dip the bars in the cocoa mixture, and turn to all sides to coat evenly. It helps if the bars are frozen solid so they won't break.<br /> Place bars back on the cookie sheet<br /> When all bars are all coated put in the refrigerator to harden.<br /> The bars can be kept in the fridge for harder consistency or at room temperature for softer.<br /> Cacao will melt if kept at a temperature too high.<br /> <br /> <b>OPTION 2</b><br /> If you want your chocolate coating to stay solid at room temperature use cocoa butter instead of coconut oil.<br /> Proceed exactly in the same way as using the coconut oil.<br /> <br /> Are you ready to start your health and fitness journey? <a href="mailto:afitnurse@gmail.com" target="_blank">Email </a>me!

Alyssa schomaker, beachbody coach, beachbody elite, clean eating, clean eating recipes, clean eating snacks, fitness, health and fitness

Coconut Chocolate Bars

This is definitely a recipe you will love. Perfect for your snacks and one of the best low carb snacks you will try! Ingredients 1 c...

GlutenFree Pumpkin Pie Bars

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfbDubIxftMFfUDEdRbnT9kApsmXLDbQpUFEuBs2kW7rw5S1sEu1_34HcKvqGcC5_nZFQjYI5LgchCikuxlOcULEdDURNas5s5enMLYWGscg7TXlabMuPbtjsrAwU19w_GEQkPgxgzb5xe/s1600/pumpkinbars_s4x3.jpg.rend.sniipadlarge.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfbDubIxftMFfUDEdRbnT9kApsmXLDbQpUFEuBs2kW7rw5S1sEu1_34HcKvqGcC5_nZFQjYI5LgchCikuxlOcULEdDURNas5s5enMLYWGscg7TXlabMuPbtjsrAwU19w_GEQkPgxgzb5xe/s1600/pumpkinbars_s4x3.jpg.rend.sniipadlarge.jpeg" /></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;">Preparing for Thanksgiving? Be sure to make Pumpkin Pie Bars! Your family and friends will surely be thankful for you baking this for them as it is gluten free! </span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <b><span style="font-family: Verdana, sans-serif;">Ingredients:</span></b><br /> <b><span style="font-family: Verdana, sans-serif;"><br /></span></b> <b><span style="font-family: Verdana, sans-serif;">For the crust</span></b><br /> <span style="font-family: Verdana, sans-serif;">1 2/3 cups walnuts</span><br /> <span style="font-family: Verdana, sans-serif;">1 cup pitted dates (soaked</span><br /> <span style="font-family: Verdana, sans-serif;">first)</span><br /> <span style="font-family: Verdana, sans-serif;">1/8 cup agave nectar</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 teaspoon pure vanilla</span><br /> <span style="font-family: Verdana, sans-serif;">extract</span><br /> <span style="font-family: Verdana, sans-serif;">2/3 cup rolled oats</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <b><span style="font-family: Verdana, sans-serif;">For the filling</span></b><br /> <span style="font-family: Verdana, sans-serif;">1 can pumpkin</span><br /> <span style="font-family: Verdana, sans-serif;">1 can coconut milk</span><br /> <span style="font-family: Verdana, sans-serif;">1/2 cup Sucanat</span><br /> <span style="font-family: Verdana, sans-serif;">2 eggs</span><br /> <span style="font-family: Verdana, sans-serif;">1 tsp cinnamon</span><br /> <br /> <span style="font-family: Verdana, sans-serif;">1/2 tsp ground ginger</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 tsp ground nutmeg</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 tsp pumpkin pie spice</span><br /> <br /> <span style="font-family: Verdana, sans-serif;">1/4 teaspoon salt</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <b><span style="font-family: Verdana, sans-serif;">Instructions:</span></b><br /> <span style="font-family: Verdana, sans-serif;">Preheat the oven to 350 degrees.</span><br /> <span style="font-family: Verdana, sans-serif;">First, prepare the crust. In a food processor, process the walnuts, dates,</span><br /> <span style="font-family: Verdana, sans-serif;">agave nectar, and vanilla until the walnuts and dates are well broken down</span><br /> <span style="font-family: Verdana, sans-serif;">and you have a sticky mixture. Add the rolled oats and pulse until they are</span><br /> <span style="font-family: Verdana, sans-serif;">incorporated.</span><br /> <span style="font-family: Verdana, sans-serif;">Press the mixture into a 13 x 9 inch baking dish. Use your fingers to make</span><br /> <span style="font-family: Verdana, sans-serif;">sure the pan crust is evenly distributed.</span><br /> <span style="font-family: Verdana, sans-serif;">Next, prepare the filling. In a medium bowl, mix together the pumpkin,</span><br /> <span style="font-family: Verdana, sans-serif;">coconut milk, sucanat, eggs, cinnamon, ground ginger, nutmeg, pumpkin</span><br /> <span style="font-family: Verdana, sans-serif;">spice, and salt. Mix very well. Pour the mixture over the crust. Alternatively,</span><br /> <span style="font-family: Verdana, sans-serif;">I like to rinse out the food processor and mix the filling right in the food</span><br /> <span style="font-family: Verdana, sans-serif;">processor. No need to dirty another bowl, right?!</span><br /> <span style="font-family: Verdana, sans-serif;">Bake in the preheated oven until the filling is set, about 4050</span><br /> <span style="font-family: Verdana, sans-serif;">minutes. Allow to cool fully at room temperature before cutting into bars and serving. Enjoy!</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">For more <a href="http://www.afitnurse.com/2016/11/healthy-clean-eating-thanksgiving.html" target="_blank">Healthy Thanksgiving Recipes</a>, check out my blog post on it. </span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Are you ready to start your health and fitness journey AND be ready for 2017? Or do you want to stay on track Thanksgiving till Christmas? Join me for my <a href="http://www.afitnurse.com/2016/11/holiday-survival-guide-fitness-tips-and.html" target="_blank">Holiday Survival Guide</a> or <a href="mailto:afitnurse@gmail.com" target="_blank">email me</a> now! </span>

Alyssa schomaker, beachbody, beachbody elite coach, Beachbody top coach, clean eating, clean eating pumpkin recipes, clean eating recipes, clean eating thanksgiving recipes, pumpkin bars, Thanksgiving recipes

GlutenFree Pumpkin Pie Bars

Preparing for Thanksgiving? Be sure to make Pumpkin Pie Bars! Your family and friends will surely be thankful for you baking this for th...

HOLIDAY SURVIVAL GUIDE FITNESS TIPS and VIRTUAL BOOTCAMP

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8k27zNWWFnoH7W15qKUsHEJzPnPkeHayFTykr1Jmz0figaJEci74XxSv3jrC3qBcVgtcP-7VSXhXTDS2CXRTgBPkHn0F8nx3TAYbpoY8VC1yffiE9r4_yVv_kRh5medSeHVuE7uVrQgBv/s1600/14925465_10107117211892248_2426738946432535700_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8k27zNWWFnoH7W15qKUsHEJzPnPkeHayFTykr1Jmz0figaJEci74XxSv3jrC3qBcVgtcP-7VSXhXTDS2CXRTgBPkHn0F8nx3TAYbpoY8VC1yffiE9r4_yVv_kRh5medSeHVuE7uVrQgBv/s640/14925465_10107117211892248_2426738946432535700_n.jpg" title="" width="640" /></a></div> <br /> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;">They’re here!!  Thanksgiving, Chanukah, Christmas and New Year’s all are happening in the span of 5 weeks.  Does this mean five weeks of temptations, overeating and indulgences? It’s up to you! Studies show that the weight you gain during the holidays is usually never lost and is mostly made up of fat.  Your body fat percentage will go up and that can be difficult to change.</span></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;">Here are some tips to help you survive, thrive and keep your body fat percentage down during the holidays.</span></div> <ul style="background-color: white; box-sizing: border-box; color: #222222; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 1.6; list-style-position: inside; margin: 0px 0px 17px; padding: 0px; text-align: justify;"> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Stay focused on eating a healthy diet.</span><ul style="box-sizing: border-box; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj0MScjaCk3Q-5tQx11qEvzh5m91ozFeTkwfECJmFExmUFDgS1PQLI0QkoVBic3a58S1uONuoEpL7YWMpaFodVLhEXxQqbL12mBoVEwX-Ee3Wzk8P5zWk4QIDt6rOY7tUuU1UR_o2OZAsT/s1600/SurvivalGuide-1113-001.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj0MScjaCk3Q-5tQx11qEvzh5m91ozFeTkwfECJmFExmUFDgS1PQLI0QkoVBic3a58S1uONuoEpL7YWMpaFodVLhEXxQqbL12mBoVEwX-Ee3Wzk8P5zWk4QIDt6rOY7tUuU1UR_o2OZAsT/s320/SurvivalGuide-1113-001.jpg" title="" width="264" /></a> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">During the week, continue to eat a diet full of colorful vegetables, dark leafy greens, lean protein, some fruits and healthy fats.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Don’t starve yourself so you can then over eat later. Fill up on healthy, low calorie foods before the holiday celebrations. </span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">When you are at a holiday party, make good choices but don’t deprive yourself. If you are following a healthy diet most of the time, a treat should not derail your commitment to keeping your body fat percentage down.  </span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">If you do overindulge, be sure get back on track the next day. Limit your calories the next day and get most of them from a variety of vegetables.  Also, drink plenty of water to flush out the toxins.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">If you are the host, send the leftover food and desserts home with your guests so it is out of your fridge!</span></li> </ul> </li> </ul> <ul style="background-color: white; box-sizing: border-box; color: #222222; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 1.6; list-style-position: inside; margin: 0px 0px 17px; padding: 0px; text-align: justify;"> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Don’t miss an opportunity to burn those extra calories. Find creative ways to get your body moving.</span><ul style="box-sizing: border-box; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;"> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">When you go to the mall holiday shopping, don’t hunt for a close parking spot. Be thankful for the lack of parking, pick a spot far from the doors and get in a brisk walk.  Parking further away can cut down on your frustration and the time you spend circling the lot or following someone to their car to take their spot (only to find out they were just dropping off their purchases and going back for more!).  The farther parking spot can also makes for an easy get away!</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">At work, take the stairs instead of the elevator. Even try a quick walk on your lunch break or use the restroom that is further away or on another floor.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Make a plan to workout at least 30 minutes a day 4-5x/ week! It will help you with Holiday stress and to get your blood flowing for all of the extra energy you are going to need.</span></li> </ul> </li> </ul> <ul style="background-color: white; box-sizing: border-box; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 1.6; list-style-position: inside; margin: 0px 0px 17px; padding: 0px; text-align: justify;"> <li style="box-sizing: border-box; color: #222222; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Remember to find some time to relax and recover. Stress will cause you to release the fat storing hormone, cortisol. You will want to keep this down to a minimum.</span></li> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhRYJOA04e1pAC484yw6WdaNxlnHzmlfLwqj-ueZ6UsLAIl0uwFP2xDksouRMei9ogeXn8ph_pldJXECoKCPDFuhNTEUA3KA1ggrX1mK72_6vOS2ZCsODDpBxQ1jO0R4F1ZSKdFzb96DK/s1600/Relax.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhRYJOA04e1pAC484yw6WdaNxlnHzmlfLwqj-ueZ6UsLAIl0uwFP2xDksouRMei9ogeXn8ph_pldJXECoKCPDFuhNTEUA3KA1ggrX1mK72_6vOS2ZCsODDpBxQ1jO0R4F1ZSKdFzb96DK/s400/Relax.jpg" title="" width="400" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <ul style="box-sizing: border-box; color: #222222; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;"> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Just 10 minutes of quiet time will help to recharge your batteries. Turn off the music, TV, phone and computer.  Close your eyes and listen to your breath.  You can do this either sitting in a chair or lying down.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Take a nice hot bath with Epson salts or be mindful when taking your shower. Be thankful for your strong healthy body.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Take a deep breath while stuck in holiday traffic or in the long lines in the mall. Plan ahead and shop early or at an off-peak time.  Or better yet, stay in your jammies with a cup of coffee and order online.</span></li> </ul> </ul> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;">I hope that this helps you! The holidays can be a challenging time of year.  There is no reason to make them more difficult by adding unwanted body fat.  It’s a holi-DAY not a holi-WEEK, so can treat yourself on the holiday but you also have to be mindful the days leading up to and after the holiday.  Start the New Year off right by making a commitment now to be in the best shape ever in 2017!</span></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><span style="color: #4b4f56; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">I know that there are so many tempations such as holiday parties, traveling, cocktail hours and more to get you off track. But, for the past 4 years I have been teaching other women how to live a balanced life. I call </span><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">it the 80-20 rule. It's not about depriving yourself of the things that you love but it is about having balance between what you really want and what is not worth it! I will be sharing all of my tips to staying on track and working with a small group of committed women from the USA or CANADA.</span></span></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd_LQCCHJfpo5t35G47zwLzMVzovu_G43dnAXX6qrgDORZuTGMjpgUVmNr96P3l24X8jxgKJvuwAp8oukUbM0Wn42U0cCho-7tPfv_v809rcPFY9iQdAzOlLzbfD2-FPLO1mLpIK0jzRtE/s1600/pop-fizz-clink-gold-foil-print-black-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd_LQCCHJfpo5t35G47zwLzMVzovu_G43dnAXX6qrgDORZuTGMjpgUVmNr96P3l24X8jxgKJvuwAp8oukUbM0Wn42U0cCho-7tPfv_v809rcPFY9iQdAzOlLzbfD2-FPLO1mLpIK0jzRtE/s320/pop-fizz-clink-gold-foil-print-black-1.jpg" title="" width="320" /></a></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /><br />If you are looking for a way to stay accountable to your health and fitness goals. If you are looking for short workouts, meal plans, healthy swaps to your favorite holiday foods and someone to keep your butt in gear when you would rather not do it. Then I am here!<br /><br />I am going to be kicking off the holiday survival guide group on the 28th of November.<br /><br />In this group I am going to match you up with a fitness program that meets your needs, you will replace 1 meal a day with Shakeology and for the duration of the group I am going to help you stay on track, reach your goals, have more energy and a positive mindset to handle all the obstacles life throws at you!</span></span><br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz34SG7Rk036pP9i48bn0BtYsMR-680q3EQuLQR_5uwQyAM0A4fDNhz4EIn6GOmKGUI0UQDjZCttBiFJlzUvMHnYA8gHY3FKR6jJMGHekMg9eN6LGWnZh9rn88nSBUMY6valDxkz73i4MN/s1600/13516586_277980992552519_4152271024199786817_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz34SG7Rk036pP9i48bn0BtYsMR-680q3EQuLQR_5uwQyAM0A4fDNhz4EIn6GOmKGUI0UQDjZCttBiFJlzUvMHnYA8gHY3FKR6jJMGHekMg9eN6LGWnZh9rn88nSBUMY6valDxkz73i4MN/s320/13516586_277980992552519_4152271024199786817_n.jpg" width="320" /></a></div> <span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /><br />Are you in???<br /><br />Let me help you make it your healthiest holiday yet!<br /><br />***You cannot currently be working with another coach.<br />You must be my customer or coach to participate.<br /><br />If you would like to join please complete the application by clicking on the picture below or email Afitnurse@gmail.com for an application.</span></span></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://alyssaschomaker.wufoo.com/forms/a-fit-nurse-client-application/" target="_blank"><img border="0" height="120" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmPKE9_woRBVk47EZ6wp8o5nPSl9PKPWiw2ofyAmEpTNaGvuHoY9xW41_C0KHb23bU7APxht8XFnkFO4v3Km933hJ3tkoPmzrRx_hXpfCApP336rlRVchuVGI7oeNmjJObYjMUaiUTx7V_/s320/14925465_10107117211892248_2426738946432535700_n.jpg" width="320" /></a></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /></span></span></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><br /></span></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><br /></span></div>

A fit nurse, Accountability, Holiday fit tips, holiday fitness, Holiday fitness tips, Holiday survival guide, Stay on track holidays, Support

HOLIDAY SURVIVAL GUIDE FITNESS TIPS and VIRTUAL BOOTCAMP

They’re here!!  Thanksgiving, Chanukah, Christmas and New Year’s all are happening in the span of 5 weeks.  Does this mean five weeks of...

Healthy, Clean-Eating Thanksgiving Recipes!

<br /> <div class="separator" style="clear: both; text-align: center;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4S7MhxD9hWI7iOPE_vJbFeEwyo1mgk0lMY38sOxwclifImMpQ3N8D5IeJ4ovf7WRaABH0Jdseg5hKI5JN1sJTWhdHO9WbRdBbdXd_bOMgvD1uUapvQ_nCIXTfA9ud8rqr54wCVoPxmIt1/s1600/Happy+Thanksgiving.png" /></div> <br /> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> It is that time of the year again - cold weather and Thanksgiving is right around the corner!</div> <div style="text-align: justify;"> Thanksgiving is a usual gorge-fest of carb-loaded potatoes, bread and turkey that often times lead us to feel so bloated right after.</div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> That is why for this year I collected wonderful Thanksgiving recipes that are packed with the right nutrition and taste but leaving you to feel healthy and just right. No guilt feelings after!</div> <div style="text-align: justify;"> These dishes are so easy to make, some can even be made ahead of time! From your Thanksgiving Turkey to Mashed Potatoes - all made clean and perfect for the busy holiday season. </div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> <div style="text-align: center;"> <a href="https://drive.google.com/file/d/0B05Xx7H1gOvOMVNwTk9GOGVaUzA/view?usp=sharing" target="_blank"><span style="font-size: large;">Click here to get your list Healthy, Clean-Eating Thanksgiving Recipes!</span></a></div> <br /> <div class="separator" style="clear: both; text-align: left;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtAQj_mgn7_CWe9QzjCrCcpHBRMOaIs5rx7CNBybB7JShhQbvWM8dEnmLBOlnO6cWVR0MW1PTV61cdqiaHvKcOtyaNNeXYJIx0SZgymf25bDCABqnLMmyv880EqKVUVMzuM9NJFiDvRVbG/s1600/Copy+of+Happy+Thanksgiving.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtAQj_mgn7_CWe9QzjCrCcpHBRMOaIs5rx7CNBybB7JShhQbvWM8dEnmLBOlnO6cWVR0MW1PTV61cdqiaHvKcOtyaNNeXYJIx0SZgymf25bDCABqnLMmyv880EqKVUVMzuM9NJFiDvRVbG/s1600/Copy+of+Happy+Thanksgiving.png" /></a></div> <br /> <br /> This is my way of saying THANK YOU for allowing me to be on this journey with you!<br /> <br /> Alyssa </div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> <br /></div> <div> <br /></div>

Alyssa schomaker, beachbody, beachbody elite, Beachbody top coach, clean eating recipes, clean eating thanksgiving recipes, healthy thanksgiving, Thanksgiving, Thanksgiving recipes

Healthy, Clean-Eating Thanksgiving Recipes!

It is that time of the year again - cold weather and Thanksgiving is right around the corner! Thanksgiving is a usual gorge-fest ...

My morning routine: miracle morning and Tony Robbins

Hello there everyone! I just got back from attending my first Tony Robbins event UPW in San Jose.<br /> It was such an incredible experience. AS you know I have been on a journey over the last year where I am addicted to growth and service. It has been a humbling and eye opening experience doing the work to determine the mission and direction I want to take with my life. One thing that I learned is that the way you live your days is how you live your life.  So after reading the Miracle Morning and attending UPW I have created a power hour that has my soul full of love, joy, and grace for this beautiful life. This takes me about an hour to an hour and fifteen minutes every morning but, I am focused and have set my day up for success and possibility.<br /> <br /> Excited to share this with you friends!! You are all beautiful and deserve to be happy! Peace and Blessings to you all!<br /> <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/t6o1S6D-MsQ/0.jpg" src="https://www.youtube.com/embed/t6o1S6D-MsQ?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>

gratitude, hour of power, meditation, miracle morning, my morning routine, Tony Robbins, UPW

My morning routine: miracle morning and Tony Robbins

Hello there everyone! I just got back from attending my first Tony Robbins event UPW in San Jose. It was such an incredible experience. AS ...

Vegan Mashed Potatoes

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCyq0r5g4MhatoagB9ohSQMFY9SpDgfirUrIV2dZHC95Uum92t4mDyMiyWHKh9iyYySjMw_IqAg9jVuIxW2fJDoiaY4XJhGEYQ4pQf2LZpR_5IlP6FbnyUvavSmBq8hcQFhWEBlDzTgVEO/s1600/jMviblZXS3YVoKSASA4B_356+garlic+mashed+pot+warm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCyq0r5g4MhatoagB9ohSQMFY9SpDgfirUrIV2dZHC95Uum92t4mDyMiyWHKh9iyYySjMw_IqAg9jVuIxW2fJDoiaY4XJhGEYQ4pQf2LZpR_5IlP6FbnyUvavSmBq8hcQFhWEBlDzTgVEO/s1600/jMviblZXS3YVoKSASA4B_356+garlic+mashed+pot+warm.jpg" /></a></div> <br /> <br /> Vegan Mashed Potatoes. Thick, fluffy, buttery, creamy, light and herbacious - need I say more?<br /> <br /> <br /> Ingredients:<br /> <br /> 6-8 medium yukon gold potatoes, organic<br /> 1.5 tsp sea salt<br /> 1/2 tsp ground black pepper<br /> 5-6 cloves roasted garlic<br /> 3-4 Tbsp vegan butter, melted/softened<br /> 1/4 cup fresh chives for topping<br /> <br /> Instructions:<br /> <br /> In a saucepan or pot, add in potatoes with water.<br /> Let it bring to a boil over medium to high heat and add 1 tsp of salt cover again and let it cook till very tender for 20 to 30 minutes.<br /> <br /> Prepare your chives and butter.<br /> Once the potatoes are cooked and tender, drain and let it sit then place in a large mixing bowl.<br /> Now the fun part, mash the potatoes using a masher if you have it or a hand mixer till it is light and fluffy.<br /> <br /> Add in the garlic, butter, salt, black pepper and mix. Taste it and add more seasoning to suit your preference. Then add chives on top. Serve with your fave gravy!!<br /> <br /> Are you ready to embark on your health and fitness journey? I am ready to help you out! <a href="mailto:afitnurse@gmail.com" target="_blank">Email</a> me now.

Alyssa schomaker, beachbody, beachbody elite, clean eating, clean eating recipes, Thanksgiving, Thanksgiving health recipes, Thanksgiving recipes

Vegan Mashed Potatoes

Vegan Mashed Potatoes. Thick, fluffy, buttery, creamy, light and herbacious - need I say more? Ingredients: 6-8 medium yukon gold ...

Homemade Vanilla Cinnamon Raisin Almond Butter

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyubT1ZBZ_Zo-e3OGiEnrCy2aFnylwexLc3_lwgTRwAfv2Y-lI-HPz3wXtWnUOoJ0oocukHA4b4RiXxcZMC4nIYiGqNTS_uwg_m-oHuRiO9bn0V4sWO0raQszYUUOa72e9swUjQ9dJ_mmM/s1600/8of10_thumb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyubT1ZBZ_Zo-e3OGiEnrCy2aFnylwexLc3_lwgTRwAfv2Y-lI-HPz3wXtWnUOoJ0oocukHA4b4RiXxcZMC4nIYiGqNTS_uwg_m-oHuRiO9bn0V4sWO0raQszYUUOa72e9swUjQ9dJ_mmM/s1600/8of10_thumb.jpg" /></a></div> <br /> <br /> INGREDIENTS:<br /> 16 oz. raw almonds (about 3 1/4 cups)<br /> 1/4 teaspoon vanilla<br /> 1 teaspoon cinnamon<br /> 1/4 teaspoon salt, plus more to taste<br /> 1/2 cup raisins<br /> optional: 1-2 teaspoons coconut oil, if necessary<br /> <div> <br /></div> <div> Method:</div> <div> <br /></div> <div> <div> Make sure oven is preheated to 350 F.</div> <div> Prepare large baking sheet and spread out the almonds</div> <div> and roast in the oven for 12 minutes or until slightly brown.</div> <div> Make sure it is not burnt! Let it cool for a few minutes after.</div> <div> <br /></div> <div> Transfer the roasted nuts in the food processor and process it for 15 minutes till creamy. Make sure you scrape the side to get all the goodness!</div> <div> I prefer it liquid like. </div> <div> You may add one or two teaspoons of coconut oil if your almond doesn't turn creamy.</div> <div> <br /></div> <div> Then add in the vanilla, cinnamon and salt. Process it again till well mixed. Taste according to your liking.</div> <div> You may add in the raisins after and pulse it again.</div> <div> Transfer to your container and store at room temperature or in fridge.</div> </div> <div> <br /></div> <div> Are you ready to start your fitness journey? <a href="mailto:afitnurse@gmail.com" target="_blank">Email</a> me now and let's have a chat!</div> <div> <br /></div>

almond butter, almond butter recipes, Alyssa schomaker, beachbody coach, beachbody elite, clean eating, clean eating recipes, fitness coaching, health, health and fitness

Homemade Vanilla Cinnamon Raisin Almond Butter

INGREDIENTS: 16 oz. raw almonds (about 3 1/4 cups) 1/4 teaspoon vanilla 1 teaspoon cinnamon 1/4 teaspoon salt, plus more to taste ...

CORE DE FORCE WEEK ONE RESULTS and MEAL PLAN

<div class="separator" style="clear: both; text-align: center;"> <br /></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <em style="box-sizing: inherit;"><span style="box-sizing: inherit; font-weight: 700;">Core De Force Week one review & Meal Plan:</span> </em> So one of the HUGE perks of being an Elite Coach and attending the 2016 Team Beachbody Leadership Event is that we get some pretty awesome perks like access to Core De Force before the rest of the world gets it!  Plus I even got a signed copy of Core De Force by the creators Joel Freeman and Jericho McMatthews.  They are former Les Mills instructors who have taken their love for fitness and MMA style workouts and have created a brand new workout for Team Beachbody called Core De Force.  It launches live on Monday October 31st and I’m pumped for you all to be able to experience it!</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I also got to experience Core De Force LIVE at the Leadership Event in Coronado!  There is nothing like the energy of a live workout with the creators Joel and Jericho!  Seriously it was incredible! </div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNsxUNNvFf3jFCLLRQgvoQWyHJIb-ClSo3zYQ5ZV4IMwE55f_EGGbRJpAgHjdBQV8bRiT7CVwdPTkBGWAPJP8iYcn5umtqAihiqZDKdv3X70FSTPEvbI1vs5ZnGxUFIRy-NCThynUUimd/s1600/14681829_10211246710069260_2093110928855220316_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNsxUNNvFf3jFCLLRQgvoQWyHJIb-ClSo3zYQ5ZV4IMwE55f_EGGbRJpAgHjdBQV8bRiT7CVwdPTkBGWAPJP8iYcn5umtqAihiqZDKdv3X70FSTPEvbI1vs5ZnGxUFIRy-NCThynUUimd/s400/14681829_10211246710069260_2093110928855220316_n.jpg" title="" width="400" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/3ER4nDFbil4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/3ER4nDFbil4?feature=player_embedded" width="320"></iframe></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> If you want to check out all of the details on this program check out my blog post <a href="http://www.afitnurse.com/2016/10/what-is-core-de-force-beachbodys-newest.html" target="_blank">HERE</a>.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I don't know about you but, I needed to recommit to my health and fitness. All of the summer parties, travel, and extra chips and guac added up and I found myself 8 pounds heavier, my energy levels zapped, and those skinny jeans fitting snug around the waist.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> As an Elite coach I was able to get the Core de Force program last week at leadership and decided that enough was enough and I needed to follow one meal plan and one program. None of this bouncy around stuff. Not leaving my nutrition to chance. It was time that I followed the plan and commit.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkUDohweoWevhiBBxcCxnfbmF2zEOkHBlQ6gnjvxfRLuIv76DcIGLtPJsLNI-BtqvqUtgcWWdHHFLWCh4rCtKbeUu7PxEOLHHcrI6VMotXs2XUXS0IWQJd-XNdAzBtd3Es7AoB-Bs_XDeo/s1600/14925788_10211343420366957_1627872159780554679_n.jpg" imageanchor="1"><img alt="Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkUDohweoWevhiBBxcCxnfbmF2zEOkHBlQ6gnjvxfRLuIv76DcIGLtPJsLNI-BtqvqUtgcWWdHHFLWCh4rCtKbeUu7PxEOLHHcrI6VMotXs2XUXS0IWQJd-XNdAzBtd3Es7AoB-Bs_XDeo/s400/14925788_10211343420366957_1627872159780554679_n.jpg" title="" width="400" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="color: grey;"> </span>I spent some time  going through the nutrition guide, the program manual, the workouts and I created a game plan for myself.  What I love most is that the program walks you through exactly what you need to eat, what your customized calorie bracket is and then helps you to stay on track by giving you recipes and tips for success.  I also love that it comes with a customized workout calendar that totally takes the guesswork out of what workouts to do on which days!  You literally check off the boxes, follow the program from start to finish, crush it and get a total body transformation!  I’m game… how about you!</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/xVuXwMQVbWE/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/xVuXwMQVbWE?feature=player_embedded" width="320"></iframe></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> When it comes to having success with any program a huge part is your nutrition.  I wanted to take some time today to really walk you through the nutrition and what I am going to be eating.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> There are 4 potential plans that you can fall into {Plan A, B, C or D}</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> First, you figure out your calorie target.</div> <ol style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px;"> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"> What is your current weight then multiply that by 11 and that is your calorie starting point.</li> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">You take your calorie starting point and you add 400 calories because that is what you will burn with each workout and that gives you your maintenance calories.</li> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Then, take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.</li> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Then figure out which category you fit into based on that number!</li> </ol> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Once you know your plan for calories you can check out how many servings of each container you get to eat per day.  Yes Core De Force uses the portion container system or it gives you the measurements for  each one as well.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <em style="box-sizing: inherit;"><span style="box-sizing: inherit; font-weight: 700;">I fall into the lowest bracket which is Plan A which means I get to eat:</span></em></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 3 servings of veggies per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 2 fruit servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 4 protein servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 2 carb servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 1 healthy fat serving per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 1 seeds and dressings serving per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 2 oils, nut butter servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> So now it’s time to create a plan to follow:</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">So for a sample of a days eating:</span></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Breakfast:  Plain Greek Yogurt with berries (1 red and 1 purple)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Mid Morning Snack:  Ezekiel Toast with 1 tsp of almond butter (1yellow and 1 spoon)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Lunch:  Steak salad with Mango Lime Dressing (2 green, 1 purple, 1 red, 1 orange, 1 blue)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Afternoon Snack:  Shakeology with 1 tsp of almond butter (1 red, 1 spoon)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Dinner:  Grilled Tilapia, steamed green beans, and a baked sweet potato (1 red, 1 green, 1 yellow)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I eat a paleo diet so please be aware that my meal plan is paleo friendly and grains have been eliminated.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;"></span></div> <br /> <hr style="background-color: white; box-sizing: content-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; height: 0px;" /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbv07wtlfrQsOJ_YfqLVsiVqvV7kPRBLAQmO38awZJTN2V5Dz8lZhtApC39opT0dfZ3LR9otExzfJ0sJuWom9ggODGEv4u-Vrl_GZUdji2RSuP2lLw14KSR4JP6_lD-JoO-NcViNja-ifJ/s1600/core+de+force+meal+plan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbv07wtlfrQsOJ_YfqLVsiVqvV7kPRBLAQmO38awZJTN2V5Dz8lZhtApC39opT0dfZ3LR9otExzfJ0sJuWom9ggODGEv4u-Vrl_GZUdji2RSuP2lLw14KSR4JP6_lD-JoO-NcViNja-ifJ/s640/core+de+force+meal+plan.jpg" title="" width="640" /></a></div> <div> <br /></div> <div> <br /></div> <div> <br /></div> <div> <div style="margin-bottom: 6px;"> I took my one week progress photos of core de Force. Talk about an eye opening experience. <span class="_4ay8 _3kkw" style="font-size: 16px; vertical-align: middle;">🙈</span></div> <div style="margin-bottom: 6px; margin-top: 6px;"> First I can't belief how off course I got in my fitness journey.</div> <div style="margin-bottom: 6px; margin-top: 6px;"> The summer drinks, monthly travel, and chips + guacamole added up and I was feeling like crap.</div> <div class="text_exposed_show" style="display: inline;"> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;"> I found myself 8 pounds heavier then I like with lower energy and my jeans fitting snug on my waist.</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> I knew I had to recommit and I had to just follow one fitness and meal plan.</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> For one week I have followed this plan to a T. I have been eating just my simple whole food meal plan, drinking my superfoods, getting in a gallon of water, and pressing play for 30 minutes a day!!</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> Guys, this program is legit. The Bloat is gone and my core is sore daily!! OFFICIALLY DOWN 3 pounds in the FIRST WEEK and 5 inches!!!!</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiIWYeQemej4KOSRgPLiNJIhXGDDSb12sdMuK5u-M7fJpAYO9w7QGUMnEvhxqxVsIrNz7efnOKfvB0NPMr2uMy2nCIs3Iq5EkUBczdwrx20MaRx4ZrIuQMY7RbZCIjCq9epLRIVBoO_iy/s1600/IMG_1356.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiIWYeQemej4KOSRgPLiNJIhXGDDSb12sdMuK5u-M7fJpAYO9w7QGUMnEvhxqxVsIrNz7efnOKfvB0NPMr2uMy2nCIs3Iq5EkUBczdwrx20MaRx4ZrIuQMY7RbZCIjCq9epLRIVBoO_iy/s320/IMG_1356.PNG" title="" width="320" /></a></div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div> <br /></div> </div> </div> <div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> My favorite part about the fitness programs is walking people through the nutrition plan.  So join me in my <a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank">Core De Force Exclusive Coach Test Group</a> to get results and mentoring 1:1 from me!</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> Once you have your meal plan together it’s time to press play!</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> The best part about the program is the fact that it outlines very very specifically what workout to do on which days.  You can check off the box to keep yourself on track.  Today was MMA speed and tomorrow is Dynamic Strength!  I am pumped for this workout and to see how the end result is!  I really hope you join me because it is going to be a blast!</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> Do you want to join me??</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> Get into my exclusive coach test group <a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank">now</a>! </div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;">  ***Note you cannot already be a coach or customer on another team.  This is only for new or existing customers/coaches!  Thank you for respecting that request</div> <div class="gf_browser_chrome gform_wrapper" id="gform_wrapper_4" style="border-top: 1px solid rgb(202, 202, 202); box-sizing: inherit; margin: 2.5rem 0px 16px; max-width: 100%; overflow: inherit; padding-top: 2.5rem;"> <form action="http://melaniemitro.com/2016/10/core-de-force-day-1-workout-meal-plan/" enctype="multipart/form-data" id="gform_4" method="post" style="box-sizing: border-box;"> <div class="gform_heading" style="background-color: white; box-sizing: border-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; margin-bottom: 18px; width: 872px;"> <div> <br /></div> <span class="gform_description" style="box-sizing: border-box; display: block; line-height: 1.8; margin-bottom: 32px; text-align: center; width: calc(100% - 16px);"></span></div> <div class="gform_body" style="background-color: white; box-sizing: border-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px;"> <ul class="gform_fields top_label form_sublabel_below description_below" id="gform_fields_4" style="box-sizing: border-box; list-style-type: none; margin: 0px; overflow: visible; padding: 0px;"></ul> </div> </form> </div> </div>

Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results

CORE DE FORCE WEEK ONE RESULTS and MEAL PLAN

Core De Force Week one review & Meal Plan:    So one of the HUGE perks of being an Elite Coach and attending the 2016 Team Beachbody ...

Dark Chocolate Pomegranate Bark

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhypfj4jXhHPzSZ0PuMrVXC2cySuyYrHxA21zVe6r6p6fTZ_6XElOLPI5bNsh9yKiGL3hmcMvZpifKnfOya7gK10g6Hi8sKu8vZJkBUpOiNY6URw6TAZshzvbuNeZuqKXa1HN5_uQnGvWds/s1600/dark+choco.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhypfj4jXhHPzSZ0PuMrVXC2cySuyYrHxA21zVe6r6p6fTZ_6XElOLPI5bNsh9yKiGL3hmcMvZpifKnfOya7gK10g6Hi8sKu8vZJkBUpOiNY6URw6TAZshzvbuNeZuqKXa1HN5_uQnGvWds/s1600/dark+choco.jpg" /></a></div> <br /> <br /> <b>INGREDIENTS</b>:<br /> 4 cups dark chocolate chips<br /> ⅓ cup pomegranate seeds<br /> ⅓ cup unsweetened finely shredded coconut<br /> <div> <br /></div> <div> <br /></div> <div> <div> <b>INSTRUCTIONS</b>:</div> <div> <br /></div> <div> Add half of the dark chocolate chips in a microwave bowl, cook for 5-6 minutes. Make sure you stir in between until it is melted. You may add in a bowl of water inside the microwave too to keep the chocolate from burning. Or if like, you may use a double boiler in melting the chocolate. </div> <div> <br /></div> <div> Prepare your baking sheets with parchment paper.</div> <div> Pour the melted dark chocolate into the linked baking sheet and spread the chocolate evenly, the thickness or thinness depends on your liking.</div> <div> Sprinkle pomegranate seeds on top and shredded coconut on the chocolate (enlist your kids to do this! Should be fun!)</div> <div> Place the baking trays in the freezer until hard.</div> <div> Break the chocolate into pieces and enjoy!</div> <div> <br /></div> <div> Are you ready to start your health and fitness journey? Let's have a chat! <a href="mailto:afitnurse@gmail.com" target="_blank">Email </a>me.</div> <div> <br /></div> </div>

Alyssa schomaker, beachbody, beachbody elite, clean eating, clean eating recipes, fitness, health, health and fitness, Holiday Health Recipe, Recipes

Dark Chocolate Pomegranate Bark

INGREDIENTS : 4 cups dark chocolate chips ⅓ cup pomegranate seeds ⅓ cup unsweetened finely shredded coconut INSTRUCTIONS : ...

Chicken, Apple, & Pecan Salad in a Jar

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikA7_UWZGhvhrjXKbOxOZBK_YspeaS4GCbUI5v8Z_P5zu-Kr2PaegEebGD_0qtL1RHMd2ZvYSWtr7YGXnOOkgISVa2YxFe6o8ektBQ1hOiHXTp_B1CNQJ59lhOeP42K79_x2ouNISM8QVS/s1600/Chicken%252C+Apple%252C+%2526+Pecan+Salad+in+a+Jar.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikA7_UWZGhvhrjXKbOxOZBK_YspeaS4GCbUI5v8Z_P5zu-Kr2PaegEebGD_0qtL1RHMd2ZvYSWtr7YGXnOOkgISVa2YxFe6o8ektBQ1hOiHXTp_B1CNQJ59lhOeP42K79_x2ouNISM8QVS/s1600/Chicken%252C+Apple%252C+%2526+Pecan+Salad+in+a+Jar.png" /></a></div> <br /> <br /> <b>INGREDIENTS</b>:<br /> <br /> 2 cups chopped kale leaves<br /> 1/2 cup dried cranberries<br /> 2 Granny Smith apples, chopped<br /> 1/2 cup pecans, chopped<br /> 1 cup grapes<br /> <br /> For the chicken salad:<br /> 2 boneless, skinless thin-sliced chicken breasts<br /> Kosher salt and freshly ground black pepper<br /> 1/3 cup plain Greek yogurt<br /> 1/4 cup diced red onion<br /> 2 stalks celery, diced<br /> 2 tablespoons mayonnaise, optional<br /> 2 tablespoons sliced almonds<br /> 1 tablespoon freshly squeezed lemon juice, or more, to taste<br /> <br /> <b>INSTRUCTIONS</b>:<br /> <br /> - Season chicken breasts with salt and pepper, to taste. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces.<br /> - In a medium bowl, combine chicken, Greek yogurt, red onion, celery, mayonnaise, almonds and lemon juice; season with salt and pepper, to taste.<br /> - To assemble, divide chicken mixture, kale, cranberries, apples, pecans and grapes into four wide-mouth canning jars with tight-fitting lids.<br /> <div> <br /></div> <div> <br /></div> <div> Are you ready to start your health and fitness journey? Let's chat! <a href="mailto:afitnurse@gmail.com" target="_blank">Email </a>me!</div> <br /> <br />

Alyssa schomaker, beachbody elite, beachbody recipes, clean eating, clean eating recipes, health, Healthy recipes, mason jars, Recipes, recipes for mason jars

Chicken, Apple, & Pecan Salad in a Jar

INGREDIENTS : 2 cups chopped kale leaves 1/2 cup dried cranberries 2 Granny Smith apples, chopped 1/2 cup pecans, chopped 1 cup gr...

Cake Batter Chia Pudding with Coconut Whipped Cream

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiabRaXd18IpDJPYtpVjDlnWJRWy-lDV3bNFFsHHdx1N7Kz_CKB2BcacMHpQhgG5wCWLXqpks5lHNPm275wKq0ORaxdxsSow1iA-b9ltldu0sJGwo_ChoobcxVQSjQY2ZudNJPyxTXfJMiL/s1600/Cake+Batter+Chia+Pudding+with+Coconut+Whipped+Cream+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiabRaXd18IpDJPYtpVjDlnWJRWy-lDV3bNFFsHHdx1N7Kz_CKB2BcacMHpQhgG5wCWLXqpks5lHNPm275wKq0ORaxdxsSow1iA-b9ltldu0sJGwo_ChoobcxVQSjQY2ZudNJPyxTXfJMiL/s1600/Cake+Batter+Chia+Pudding+with+Coconut+Whipped+Cream+.jpg" /></a></div> <br /> <br /> <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 tablespoons chia seeds</span><br /> <span style="font-family: Verdana, sans-serif;">1 cup unsweetened non-dairy milk (plus more for blending)</span><br /> <span style="font-family: Verdana, sans-serif;">6-8 medjool dates, pitted + well-chopped</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 cup almond butter</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 cup gluten-free rolled oats</span><br /> <span style="font-family: Verdana, sans-serif;">1 1/2 tablespoons cacao nibs</span><br /> <span style="font-family: Verdana, sans-serif;">1 teaspoon pure vanilla extract</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 teaspoon almond extract</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">For the topping:</span><br /> <span style="font-family: Verdana, sans-serif;">1 can full-fat coconut milk, refrigerated overnight</span><br /> <span style="font-family: Verdana, sans-serif;">2-4 teaspoons pure maple syrup</span><br /> <span style="font-family: Verdana, sans-serif;">1/2 – 1 teaspoon pure vanilla extract</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;">In a bowl add in chia seeds with the milk, stir then add the dates, almond butter and oats. </span><br /> <span style="font-family: Verdana, sans-serif;">Place in the fridge, make sure it is covered. Leave it there overnight preferrably, if not atleast 4 hours. </span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Then scoop said mixture in the blender, add in cacao nibs, vanilla, almond extract.</span><br /> <span style="font-family: Verdana, sans-serif;">A bit of the milk and blend till to the consistency that you like. I like it smooth and creamy. </span><br /> <span style="font-family: Verdana, sans-serif;">Add in more milk as needed till it is thick as possible.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Make sure you taste it and the taste is according to your liking. You may add in more vanilla or almond extract, whichever you prefer. To sweeten more, you may add more dates. </span><br /> <span style="font-family: Verdana, sans-serif;">Scoop it into your preferred container, add in the fridge and let it chill.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">While it is chilling you may prepare your topping.</span><br /> <span style="font-family: Verdana, sans-serif;">Open can of milk and get only the solid white layer. </span><br /> <span style="font-family: Verdana, sans-serif;">Make sure you are not scooping any of the liquid.</span><br /> <span style="font-family: Verdana, sans-serif;">Place it in a metal bowl, add in maple syrup and vanilla then beat till it is very fluffy.</span><br /> <span style="font-family: Verdana, sans-serif;">Taste if you like more syrup or not. Chill and remove from the fridge if you are going to use it. Make sure to whisk it before you serve on top of the pudding. </span><br /> <span style="font-family: Verdana, sans-serif;">Sprinkle on top with more cacao nibs or toppings you like. </span><br /> <br /> <span style="font-family: Verdana, sans-serif;">Are you ready to start your health and fitness journey? Let's have a chat. <a href="mailto:afitnurse@gmail.com" target="_blank">Email </a>me!</span><br /> <br /> <br /> <div> <br /></div>

Alyssa schomaker, beachbody elite, Beachbody Top 10, Chia, clean eating, clean eating recipes, health pudding, pudding

Cake Batter Chia Pudding with Coconut Whipped Cream

Ingredients: 6 tablespoons chia seeds 1 cup unsweetened non-dairy milk (plus more for blending) 6-8 medjool dates, pitted + well-cho...