A Fit Nurse: breakfast

Showing posts with label breakfast. Show all posts

Posted by Alyssa Schomaker / Friday, May 10, 2019 / No comments / Alyssa schomaker , beachbody elite , breakfast , clean eating , clean eating mother's day recipes , clean eating recipes , dessert , for mom , mother's day , mother's day recipes , Raspberry Blackberry Coconut Parfait

Raspberry Blackberry Coconut Parfait

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_5UrqPvMnonNxzJtq_U9gHEGM4mcoNgqJNYn96sCUOhK-3uPJt46wF02VT6lbyL87PtGJapIpbUEk-q3VWjkvsyq81cOXLUcmCKqGD2d5KeUlvPFDxQW9b5IfPWwDMrLjx6c0MD_vH21o/s1600/Untitled+design.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_5UrqPvMnonNxzJtq_U9gHEGM4mcoNgqJNYn96sCUOhK-3uPJt46wF02VT6lbyL87PtGJapIpbUEk-q3VWjkvsyq81cOXLUcmCKqGD2d5KeUlvPFDxQW9b5IfPWwDMrLjx6c0MD_vH21o/s1600/Untitled+design.png" /></a></div>
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Ingredients:</div>
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1 1/2 cups fresh raspberries</div>
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1/2 cup fresh blackberries</div>
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1 can of full fat coconut milk, left refrigerated overnight</div>
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1/2 tsp vanilla extract</div>
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1 tbsp maple syrup</div>
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optional toppings: nuts or coconut flakes</div>
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Method:</div>
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1. Get the can of coconut milk that was left overnight in the refrigerator, once you open it you will see the cream separated from the liquid. Pour off the liquid. Scoop the coconut cream and add into a bowl and whip it to the consistency of a whipped cream. Add in vanilla and maple syrup.</div>
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2. In a bowl, mash in 1 cup of the raspberries and fold in half of the whipped coconut cream. </div>
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3. Get a parfait glass then layer in the raspberry mixture, raspberries then blackberries then add the remaining coconut cream. You may garnish it with some more berries on top. Serve and enjoy! </div>
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You may also do this with other berries of your choice :) </div>
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Alyssa schomaker, beachbody elite, breakfast, clean eating, clean eating mother's day recipes, clean eating recipes, dessert, for mom, mother's day, mother's day recipes, Raspberry Blackberry Coconut Parfait

Raspberry Blackberry Coconut Parfait

Ingredients: 1 1/2 cups fresh raspberries 1/2 cup fresh blackberries 1 can of full fat coconut milk, left refrigerated over...

Posted by Alyssa Schomaker / Monday, April 30, 2018 / No comments / Alyssa schomaker , beachbody elite , breakfast , clean eating , clean eating recipes , fitness , health , healthy breakfast , healthy breakfast recipes

Clean Eating Breakfast Burrito

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8GWH9pAe4YM4GcdD2AvzKbXjt5jNonsINlzm56aUyRbqVCZM49roihh_anabs5O9rBVZLmPW2c9ztbYcFQ206L_YPzkzO8j3qa8Gmt-5aXdjc2XMUQNeD68ijhk4cV7FRhSPtM5oVl42X/s1600/1382542427230.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="462" data-original-width="616" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8GWH9pAe4YM4GcdD2AvzKbXjt5jNonsINlzm56aUyRbqVCZM49roihh_anabs5O9rBVZLmPW2c9ztbYcFQ206L_YPzkzO8j3qa8Gmt-5aXdjc2XMUQNeD68ijhk4cV7FRhSPtM5oVl42X/s1600/1382542427230.jpeg" /></a></div>
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Ingredients:<br />
1 whole wheat tortilla<br />
1 egg and 1 egg white, whisked<br />
Half an avocado<br />
Salsa or chopped tomatoes<br />
Scoop of plain greek yogurt<br />
1-2 tbsp green onions, chopped<br />
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Instructions<br />
1. Heat skillet to medium heat and scramble your eggs according to your liking.<br />
2. Place tortilla in skillet and add in all the ingredients and fold it into a burrito!<br />
3. Hold together and cool until golden brown and flip and cook the other side of the burrito.<br />
4. Serve and enjoy!<br />
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Alyssa schomaker, beachbody elite, breakfast, clean eating, clean eating recipes, fitness, health, healthy breakfast, healthy breakfast recipes

Clean Eating Breakfast Burrito

Ingredients: 1 whole wheat tortilla 1 egg and 1 egg white, whisked Half an avocado Salsa or chopped tomatoes Scoop of plain greek ...

Posted by Alyssa Schomaker / Sunday, January 8, 2017 / No comments / Alyssa schomaker , Alyssa Schomaker Elite coach , beachbody , beachbody elite , breakfast , breakfast recipe , clean eating , clean eating recipes , elite coach , Elite coach 2016 , healthy recipe

Simple Sweet Potato Hash

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR4sJ7YaQJbHIsj_kO5n5mTgtUIHokomaOjgtWONiICOjZj2rqkuuyk9TEr0ZHMm71MfIn-dBc24fJ2vfoB6vad40-rhzKd8keuQph4Ppp80DzggqW7Mv_XQlUNe6kOuKhG2aBXlFCF8mp/s1600/CCBAB308_Jerk-Pork-Belly-and-Sweet-Potato-Hash-topped-with-Fried-Egg-recipe_s4x3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR4sJ7YaQJbHIsj_kO5n5mTgtUIHokomaOjgtWONiICOjZj2rqkuuyk9TEr0ZHMm71MfIn-dBc24fJ2vfoB6vad40-rhzKd8keuQph4Ppp80DzggqW7Mv_XQlUNe6kOuKhG2aBXlFCF8mp/s1600/CCBAB308_Jerk-Pork-Belly-and-Sweet-Potato-Hash-topped-with-Fried-Egg-recipe_s4x3.jpg" /></a></div>
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<b>Ingredients:</b><br />
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Tiny Splash of Olive, Coconut or Avocado Oil<br />
3 Medium Sweet potatoes<br />
6 fresh large eggs<br />
sea salt & pepper to taste<br />
garlic (optional)<br />
fresh parsley for garnish<br />
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<b>Method:</b><br />
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Use 3 medium sweet potatoes, diced into even 1 inch cubes.<br />
In a large skillet heat over medium/high heat, add a splask of the olive oil.<br />
Add in the potatoes and toss it around the oil for about 15-20 minutes or until they are cooked and a little crispy. Season it with salt and pepper to taste, add in your garlic.<br />
Carefully break eggs on top of the potatoes.<br />
Lower heat to medium/low.<br />
Cover pan & cook eggs to your desired doneness. It will take about 6 minutes.<br />
Sprinkle with fresh parsley.<br />
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Are you ready to start your health and fitness journey? Make 2017 epic. <a href="mailto:afitnurse@gmail.com" target="_blank">Email </a>me if you want to know more!

Alyssa schomaker, Alyssa Schomaker Elite coach, beachbody, beachbody elite, breakfast, breakfast recipe, clean eating, clean eating recipes, elite coach, Elite coach 2016, healthy recipe

Simple Sweet Potato Hash

Ingredients: Tiny Splash of Olive, Coconut or Avocado Oil 3 Medium Sweet potatoes 6 fresh large eggs sea salt & pepper to tas...

Posted by Alyssa Schomaker / Monday, June 20, 2016 / No comments / beachbody , breakfast , clean eating , clean eating recipe , health , oatmeal , Recipes

Hot ’n’ Creamy Buckwheat & Oats

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijYhU08WjQ9HyPCG7P_RPirNbln_XEVQn9VwhqjYR74o6Xlzsp9zxPqfI0w5pW-6cdzLFcqPCjMGLMhkGXK5sGoWId_aeV-NKVkn34EkqmB9R0TUrb_xJlg6GEwElOSCVO4ZB4iKMNwSDi/s1600/Hot+%25E2%2580%2599n%25E2%2580%2599+Creamy+Buckwheat+%2526+Oats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijYhU08WjQ9HyPCG7P_RPirNbln_XEVQn9VwhqjYR74o6Xlzsp9zxPqfI0w5pW-6cdzLFcqPCjMGLMhkGXK5sGoWId_aeV-NKVkn34EkqmB9R0TUrb_xJlg6GEwElOSCVO4ZB4iKMNwSDi/s320/Hot+%25E2%2580%2599n%25E2%2580%2599+Creamy+Buckwheat+%2526+Oats.jpg" width="320" /></a></div>
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<span style="font-size: x-small;">Found the recipe <a href="http://www.cleaneatingmag.com/recipes/hot-creamy-buckwheat-oats/" target="_blank">HERE</a>.</span></div>
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<span style="font-family: "verdana" , sans-serif;">Start your morning right with this hot and creamy clean eating recipe!</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 cup buckwheat cereal</span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 cup old-fashioned  rolled oats</span><br />
<span style="font-family: "verdana" , sans-serif;">3 tbsp chia seeds</span><br />
<span style="font-family: "verdana" , sans-serif;">5 tbsp sliced almonds</span><br />
<span style="font-family: "verdana" , sans-serif;">4 tsp sesame seeds</span><br />
<span style="font-family: "verdana" , sans-serif;">1 1/2 tsp ground cinnamon</span><br />
<span style="font-family: "verdana" , sans-serif;">10 large strawberries, sliced</span><br />
<span style="font-family: "verdana" , sans-serif;">2 kiwi, peeled and diced</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 medium saucepan, bring 5 cups water to a boil. Add buckwheat, oats and chia, whisking immediately to prevent chia from clumping; reduce heat to medium. Cook for 5 minutes, stirring occasionally. Remove from heat and set aside, covered, for 5 minutes.</span><br />
<span style="font-family: "verdana" , sans-serif;">Stir almonds, sesame seeds and cinnamon into oats. To serve, spoon out  1¼ cups oat mixture into  a bowl and top with a generous 1/3 cup strawberries and 1/4 cup kiwi.</span><br />
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<span style="background-color: white; color: #333333; font-family: "verdana" , sans-serif; font-size: 15px; line-height: 27px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, <a href="mailto:afitnurse@gmail.com" target="_blank">contact me</a>! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span>

beachbody, breakfast, clean eating, clean eating recipe, health, oatmeal, Recipes

Hot ’n’ Creamy Buckwheat & Oats

Found the recipe HERE . Start your morning right with this hot and creamy clean eating recipe! Ingredients: 1 cup buckwheat cere...

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

Sweet Potato Hash with Sunny  Side Up Eggs

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

Sweet Potato Hash with Sunny  Side Up Eggs

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

Posted by Alyssa Schomaker / Friday, March 11, 2016 / No comments / 21 day fix approved , Alyssa schomaker , breakfast , clean eating , clean eating recipes , fitness , health , healthy , nutrition , zoodles , zucchini

Zucchini Breakfast Zoodles

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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTPfd8E8zseGjbEZ3sku2nsXJKLcJmwt8C8DuD8fwjSDU1lLc8HEQpImmMTQ2-R-q7ufMlAf7bRKTN-bSqQ0LswF8fq3UNyTxcE_h2ksy8Xqy1LQ27W6g-UigZUu0ntk_F0CY-G7TqrIrP/s1600/zucchini.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTPfd8E8zseGjbEZ3sku2nsXJKLcJmwt8C8DuD8fwjSDU1lLc8HEQpImmMTQ2-R-q7ufMlAf7bRKTN-bSqQ0LswF8fq3UNyTxcE_h2ksy8Xqy1LQ27W6g-UigZUu0ntk_F0CY-G7TqrIrP/s1600/zucchini.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">photo by: wholefork.com</td></tr>
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<span style="font-family: Verdana, sans-serif;">Veggies for breakfast? Why not! Often times we choose to opt for oatmeal based meals and eggs for breakfast. I found this recipe online by <a href="http://wholefork.com/breakfast-zoodles/">WholeFork </a>that is inspiring. Haven't tried yet but I am planning on doing one of these days. Below is the recipe, I hope you enjoy it when you make it! I am also highly looking forward to trying this out. </span></div>
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<span style="font-family: Verdana, sans-serif;">What you need:</span></div>
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<span style="font-family: Verdana, sans-serif;">1 tbsp coconut oil</span></div>
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<span style="font-family: Verdana, sans-serif;">1 smal zucchini, spiralized</span></div>
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<span style="font-family: Verdana, sans-serif;">2 eggs</span></div>
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<span style="font-family: Verdana, sans-serif;">salt</span></div>
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<span style="font-family: Verdana, sans-serif;">pepper</span></div>
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<span style="font-family: Verdana, sans-serif;">seasonings</span></div>
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<span style="font-family: Verdana, sans-serif;">What you need to do:</span></div>
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<span style="font-family: Verdana, sans-serif;">Melt coconut oil in a frying pan over medium heat.</span></div>
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<span style="font-family: Verdana, sans-serif;">Saute zoodles for just a couple of minutes.</span></div>
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<span style="font-family: Verdana, sans-serif;">Crack the eggs on top of the zoodles, and cover pan with a lid.</span></div>
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<span style="font-family: Verdana, sans-serif;">Check that the zoodles aren't burning on the bottom.</span></div>
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<span style="font-family: Verdana, sans-serif;">For a soft yolk cook for approximately 4 minutes.</span></div>
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<span style="font-family: Verdana, sans-serif;">Season with salt and pepper and you fave seasonings herbs like basil or parsley!</span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;">contact me! </a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span></div>
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21 day fix approved, Alyssa schomaker, breakfast, clean eating, clean eating recipes, fitness, health, healthy, nutrition, zoodles, zucchini

Zucchini Breakfast Zoodles

photo by: wholefork.com Veggies for breakfast? Why not! Often times we choose to opt for oatmeal based meals and eggs for breakfa...

Posted by Alyssa Schomaker / Monday, March 7, 2016 / No comments / banana , banana recipes , beachbody , breakfast , breakfast bars , clean eating , clean eating recipes , fitness , health , Healthy recipes , nutrition , Recipes

Flourless Banana-Quinoa Breakfast Bars

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0d4GmfWsr3_LlHmTHufMXBOqW5wVkigTsM0KSuzUkQ13i7Mo18OokSv_9VVBNsRXxZ08Q34SiJlei0Al3pQ-pTWQx1boPyZDPsYu2DWEG4SfgX5PLfdSyIQIFO-NklfMwUDovaIW-GPHs/s1600/Flourless+Banana-Quinoa+Breakfast+Bars.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0d4GmfWsr3_LlHmTHufMXBOqW5wVkigTsM0KSuzUkQ13i7Mo18OokSv_9VVBNsRXxZ08Q34SiJlei0Al3pQ-pTWQx1boPyZDPsYu2DWEG4SfgX5PLfdSyIQIFO-NklfMwUDovaIW-GPHs/s1600/Flourless+Banana-Quinoa+Breakfast+Bars.jpg" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Are you always someone on the go? Like the time isn't just enough? Then this clean eating recipe is definitely for you. This Flourless Banana-Quinoa Breakfast bars can be prepped ahead of time, can be stored for 3-4 days and is the perfect on-the-go meal that's super healthy. </span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif;">This amazingly healthy breakfast bars are gluten free, NO dairies, eggs, soy, corn and you can also opt to go Nut Free!! (unless you love almonds!)</span></div>
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<span style="font-family: "verdana" , sans-serif;">But I can guarantee you these babies are simply amazing.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif;">What you need:</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">1 1/2 cups steel-cut oats</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">1 cup cooked quinoa</span></div>
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<span style="font-family: "verdana" , sans-serif;">1/3 cup coconut sugar</span></div>
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<span style="font-family: "verdana" , sans-serif;">1 tsp. baking powder</span></div>
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<span style="font-family: "verdana" , sans-serif;">1 tsp cinnamon </span></div>
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<span style="font-family: "verdana" , sans-serif;">1/2 tsp nutmeg</span></div>
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<span style="font-family: "verdana" , sans-serif;">2 flax eggs ( 2 tbsp flaxseed meal + 6 tbps. warm water)</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">1 cup mashed ripe bananas</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">1 tbsp. vanilla extract</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">1/4 cup nut butter of choice</span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif;">What you need to do:</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif;">1. Oven should be preheated at 350 F. </span></div>
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<span style="font-family: "verdana" , sans-serif;">2. Line baking sheet, 8x8 in size with parchment paper and greased with cooking spray.</span></div>
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<span style="font-family: "verdana" , sans-serif;">3. Whisk together the oats, quinoa, sugar, baking powder and spices and salt in a large bowl.</span></div>
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<span style="font-family: "verdana" , sans-serif;">4. Then in a separate bowl, mix the banana, vanilla, nut butter together. Add in the flax eggs and pour this with the dry mixture. Mix till full incorporated. It should be moist but not runny or watery.</span></div>
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<span style="font-family: "verdana" , sans-serif;">5. Pour the batter in the baking dish. Make sure it is even.</span></div>
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<span style="font-family: "verdana" , sans-serif;">6. Bake for 15-20 minutes until they are golden brown and firm to the touch.</span></div>
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<span style="font-family: "verdana" , sans-serif;">7. Remove from pan and let it cool. Slice it according to sizes you want and you may store it till 4-5 days.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif;">Enjoy! :) </span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<span style="font-family: "verdana" , sans-serif;"><span style="background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;">contact me! </a><span style="background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span><br />
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banana, banana recipes, beachbody, breakfast, breakfast bars, clean eating, clean eating recipes, fitness, health, Healthy recipes, nutrition, Recipes

Flourless Banana-Quinoa Breakfast Bars

Are you always someone on the go? Like the time isn't just enough? Then this clean eating recipe is definitely for you. This Flourl...

Posted by Alyssa Schomaker / Friday, January 22, 2016 / No comments / 21 day fix approved , Alyssa schomaker , beachbody , blueberries , breakfast , clean eating , clean eating recipes , lemon , lemon recipes , oatmeal , oatmeal recipes , Recipes

Lemon Blueberry Oatmeal Recipe

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvSAM9lGXMXnvjN-MLY6HbpciC9TtSPjlxCPw-bDuKeZJBzkrrwqa3K6qEkzkAqezoJU78VZJr2DyyooEg2awF5ybg8uQ5MBZAsMnRbikwLmK9IC0ZfG8JrgxggUwM7IAi6Jw9UnMdUI0/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvSAM9lGXMXnvjN-MLY6HbpciC9TtSPjlxCPw-bDuKeZJBzkrrwqa3K6qEkzkAqezoJU78VZJr2DyyooEg2awF5ybg8uQ5MBZAsMnRbikwLmK9IC0ZfG8JrgxggUwM7IAi6Jw9UnMdUI0/s320/1.jpg" width="320" /></a></div>
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<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Oatmeal in the morning doesn't grow old. There's something about holding that warm bowl of amazing, healthy goodness in your hands that can start the day a whole lot better (and of course coffee too!) </span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">This clean eating recipe I am going to share with you today is a marriage of two wonderful ingredients added in the oatmeal that just fits right - lemon and blueberries. Can you smell it already?</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">This recipe got some egg whites added in it but don't you worry - that's an added feature that'll benefit you! It's an added protein plus you won't see it in the bowl if you mix it fast and you won't taste it either. You'll just fall in love with the lemons and blueberries! I swear!</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">What you need: </span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">1 cup steel-cut oats</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">4 cups water</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">4 egg whites</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">1 tablespoon fresh lemon zest</span></div>
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<span style="font-family: Verdana, sans-serif;">1 cup fresh blueberries</span></div>
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<span style="font-family: Verdana, sans-serif;">honey to taste or you may use agave nectar</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">What you need to do:</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Bring water to a boil using a medium-sized pot.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">Once boiling, add the oats, lemon zest then cover. Bring to a boil and reduce to simmer.</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">When water is reduced, add in egg white - you need to beat or mix fast in this stage! Don't stop stirring until the egg whites are cooked. Indication is you will see the mixture turn white. :)</span></div>
<div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif;">When oats are cooked, top with the fresh blueberries, agave or honey! Enjoy!</span></div>
<div style="text-align: justify;">
<br /></div>
<span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-family: 'lato light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-family: Lato; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;"><span style="-webkit-font-smoothing: antialiased; background-color: transparent; box-sizing: border-box; color: #1155cc; font-family: 'lato light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-decoration: underline; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-family: 'lato light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goals. </span><br />
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21 day fix approved, Alyssa schomaker, beachbody, blueberries, breakfast, clean eating, clean eating recipes, lemon, lemon recipes, oatmeal, oatmeal recipes, Recipes

Lemon Blueberry Oatmeal Recipe

Oatmeal in the morning doesn't grow old. There's something about holding that warm bowl of amazing, healthy goodness in your ha...

Posted by Alyssa Schomaker / Friday, January 8, 2016 / No comments / 21 day fix approved , Alyssa schomaker , beachbody , beachbody elite coach , breakfast , breakfast recipes , clean eating recipes , fitness , health , healthy , nutrition , Top Coach

Breakfast Egg White Muffins

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<div style="text-align: justify;">
Breakfast is the most important part of the day and sad to say a lot of people skip it for reasons they are running late or don't have time to cook a proper breakfast.  </div>
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<br /></div>
<div style="text-align: justify;">
So I thought of sharing one grab-and-go "meal" that you will surely love!</div>
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<div style="text-align: justify;">
<span style="background-color: white; color: #2b2528; font-family: Roboto; font-size: 16px;">Easy egg white muffins for your morning. Low carb, gluten free, and delicious! Plus egg whites are so versatile. You can add in 2 or more of your favorite healthy ingredients with this recipe! Apart from being delicious, they are full of healthy vegetables and protein that will keep you satisfied for most of the day! </span><br />
<span style="background-color: white; color: #2b2528; font-family: Roboto; font-size: 16px;"><br /></span>
<span style="background-color: white; color: #2b2528; font-family: Roboto; font-size: 16px;">They are also perfect pre and post workout meals as well. </span></div>
<span style="background-color: white; color: #2b2528; font-family: Roboto; font-size: 16px;"><br /></span>
Prep-time 15 minutes<br />
Cooking time 20 minutes<br />
10 minutes for cooling<br />
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Ingredients:<br />
<br />
12 Large Egg Whites<br />
1 cup of small chopped baby spinach<br />
1/2 cup small-diced red bell peppers<br />
1/2 cup frozen corn (unthawed)<br />
1/2 cup small-diced onions<br />
Salt and Pepper to taste<br />
Extra Virgin Olive Oil spray<br />
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Here's what you need to do:<br />
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
1. Preheat oven to 375 F and while that is happening, grease your 12 cup muffin pans with extra virgin olive oil spray then set it aside.</div>
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2. Add egg whites in a bowl and whisk - if you don't have whisk, don't fret! Use a fork ;) </div>
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<div style="text-align: justify;">
3. In a separate larger bowl add spinach, peppers, onions, corn, cheese and toss them together (fun part! Love the colors!) then add the eggs to the veggies, salt and pepper and mix all together.</div>
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4. Distribute the mixture on the greased muffin pans.</div>
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5. Bake in the oven for 20 minutes or till muffins are cooked and the color is lightly golden (and smells awesome!!)</div>
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<div style="text-align: justify;">
6. Remove from the oven and please allow the muffins to cool for 8-10 minutes before carefully removing from the pan. Carefully remove from the muffins using spatula or a knife. </div>
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Now, take them as a grab-and-go meal...or enjoy it right then and there at the comfort of your kitchen! Yum!</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6OziQ8rIAHslD6SYWKGUlX8HSoT9wRHBv31Uo1KUJLSUiWeERMZjac-jMMzTtF1-JumQKZPaaBGCpSiLeagNOjmeQYR6WPUmQbDcx-zTUuBxXYVlBaddVOk1_pUqmjwYQhy0-TJHTfE1t/s1600/12+Large+Egg+Whites+1+cup+of+small+chopped+baby+spinach1-2+cup+small-diced+red+bell+peppers1-2+cup+frozen+cord+%2528unthawed%25291-2+cup+small-diced+onionsSalt+and+Pepper+to+tasteExtra+Virgin+Olive+Oil+spray.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6OziQ8rIAHslD6SYWKGUlX8HSoT9wRHBv31Uo1KUJLSUiWeERMZjac-jMMzTtF1-JumQKZPaaBGCpSiLeagNOjmeQYR6WPUmQbDcx-zTUuBxXYVlBaddVOk1_pUqmjwYQhy0-TJHTfE1t/s200/12+Large+Egg+Whites+1+cup+of+small+chopped+baby+spinach1-2+cup+small-diced+red+bell+peppers1-2+cup+frozen+cord+%2528unthawed%25291-2+cup+small-diced+onionsSalt+and+Pepper+to+tasteExtra+Virgin+Olive+Oil+spray.jpg" width="200" /></a></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<span style="-webkit-font-smoothing: antialiased; box-sizing: border-box; font-family: 'Lato Light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-family: Lato; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;"><span style="-webkit-font-smoothing: antialiased; background-color: transparent; box-sizing: border-box; color: #1155cc; font-family: 'Lato Light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-decoration: underline; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="-webkit-font-smoothing: antialiased; box-sizing: border-box; font-family: 'Lato Light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goals. </span>

21 day fix approved, Alyssa schomaker, beachbody, beachbody elite coach, breakfast, breakfast recipes, clean eating recipes, fitness, health, healthy, nutrition, Top Coach

Breakfast Egg White Muffins

Breakfast is the most important part of the day and sad to say a lot of people skip it for reasons they are running late or don't have...

Posted by Alyssa Schomaker / Friday, November 13, 2015 / No comments / breakfast , breakfast benefits , clean eating breakfast , eating breakfast , healthy breakfast , Weight loss , weight management

4 Reasons Why Eating Breakfast is Important

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7GKVxS_6h05ihzQj-Q0-T6e375U_0B-5tOc3VBzUtCnexH-hF_WhyphenhyphenusNvhNTH4GmvwCzwtEcZQtPjpD2WtjGDOjDHHn6fSWTQiurNtG6H6R3ge7mRipEnnsCOxVBxHy5QeA_IDrG3uBt2/s1600/fried-eggs-456351_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Reasons Why Eating Breakfast is Important" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7GKVxS_6h05ihzQj-Q0-T6e375U_0B-5tOc3VBzUtCnexH-hF_WhyphenhyphenusNvhNTH4GmvwCzwtEcZQtPjpD2WtjGDOjDHHn6fSWTQiurNtG6H6R3ge7mRipEnnsCOxVBxHy5QeA_IDrG3uBt2/s1600/fried-eggs-456351_1920.jpg" title="4 Reasons Why Eating Breakfast is Important" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">We hear about the importance of eating breakfast all the time! “It’s the most important meal of the day,” they say, but they never really say why! Why is eating breakfast important to our weight loss, fitness, and overall health? What does breakfast do? I’m going to tell you why breakfast is the most important way to start your day and why it is a huge part of living a healthy lifestyle!</span></span></div><b id="docs-internal-guid-45a2e59a-0239-eec2-b77d-263820ee8b4b" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast helps you have a nutritionally complete diet.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">This makes sense! Cutting a full meal out of your day will inevitably leave you with a nutritional deficiency. It is important to nurture our body with the important vitamins and minerals that it needs. A simple breakfast, like oatmeal with fruit, or an omelette boosts your intake of healthy foods. Eating breakfast each day will help you reach your recommended daily value of vitamins and minerals to help you maintain wellness.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast aids in weight loss.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">It might seem counterproductive to eat more calories if you are trying to lose weight. It isn’t. It is about the quality of the calorie. Meal skipping is not a healthy way to reach your weight loss goals. Those who skip breakfast tend to overeat on unhealthy choices throughout the day. They do this because they feel so hungry at a certain point that they overindulge. Eating breakfast aids in weight loss because it helps a person feel fuller throughout the day.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast gives you more energy. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Of course it does! Eating breakfast gives your body new caloric energy to tackle the day. When you wake up in the morning, your body hasn’t had any food for 9 to 12 hours! It is hungry for healthy nutrients to use for energy. With more energy, you are more likely to burn more calories throughout the day. You may find yourself willing to take the stairs rather than the elevator or take a walking lunch rather than eating at your desk. Eating breakfast is the best way to start the day because it can motivate extra activity and movement in your day!</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast gives your brain a boost!</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Just like your body, your brain is looking for energy in the morning. Feeding it a nutritious breakfast will help you think more clearly, make more rational choices, and will improve your memory! Your brain uses a lot of energy. Starving it until lunch won’t help you think creatively or critically in the morning at all.</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hopefully, you have found a reason for eating breakfast! It’s important to understand the value of our meals and the types of food we put in our bodies. Health and fitness all starts with what we put in our body. If you are interested in focusing on your health and wellness, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I’d love to help you get on track with a healthy lifestyle and help you stay motivated.</span></span></div>

breakfast, breakfast benefits, clean eating breakfast, eating breakfast, healthy breakfast, Weight loss, weight management

4 Reasons Why Eating Breakfast is Important

We hear about the importance of eating breakfast all the time! “It’s the most important meal of the day,” they say, but they never really s...

Posted by Alyssa Schomaker / Saturday, August 15, 2015 / No comments / breakfast , breakfast benefits , clean eating , clean eating breakfast , easy meals , eating healthy , healthy breakfast , recipe

Making the Perfect Overnight Oats

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hV3nVJ5Htm6h95ZsW1W3HrJ1FtBuYCaHE5Ie_62vkgflM3c7jF8sF9Kdb4wSRozNKSP9p9Q_rEiobxVdi_qwVTi8wcQcG5v5ceyzN_gX6nVbFnyLiBTG3XnA_DAfcvJJsnQ-mRX8rxO6/s1600/overnight+oats.jpg" imageanchor="1"><span style="color: #444444; font-family: Verdana, sans-serif;"><img alt="bowl of oats" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hV3nVJ5Htm6h95ZsW1W3HrJ1FtBuYCaHE5Ie_62vkgflM3c7jF8sF9Kdb4wSRozNKSP9p9Q_rEiobxVdi_qwVTi8wcQcG5v5ceyzN_gX6nVbFnyLiBTG3XnA_DAfcvJJsnQ-mRX8rxO6/s640/overnight+oats.jpg" title="" width="640" /></span></a></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Making breakfast the night before is a convenient and effective way to make sure you start your day off well, get a metabolism boost, and feel energized throughout the day! One of the greatest options for breakfast is oatmeal. It is satiating, full of fiber, and can be well-rounded with the right concoction of fruits and seasonings. Overnight oats are easy to prepare, but here are some helpful tips to create the perfect consistency and flavor:</span></span></div>
<b id="docs-internal-guid-eb7e2129-284c-92a6-1cb6-00df7661b824" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Make sure you have the right balance of oats and liquid.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">This is important because the right amount of liquid will affect the consistency of your oats in the morning. No one wants to eat dry, damp oats, but no one wants to eat watery goop either! The formula for creating the perfect batch of overnight oats is the ratio of 1:2. This means that for every 1 cup of oats, you want 2 cups of milk (or milk alternative). If you are preparing a ½ cup of oats, you will want 1 full cup of liquid. </span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you are adding Chia seeds in your overnight oats, and I recommend you do, you will want to add a little extra liquid to compensate for the chia seeds. Chia seeds absorb the liquid just like the oats will. Experiment a little bit with different amounts of liquid to find out what your favorite consistency is.</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Remember that cold foods need a little extra flavor.</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hot foods need less seasoning than cold foods. The heat brings out quieter flavors in seasonings. When you are preparing overnight oats, keep this in mind! Add more cinnamon than you would add to hot oats. Add a dash of salt to intensify flavors, and if you want, add some raw honey for a natural sweetener.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Put in the extras later. </span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Wait until the next morning to add your fruits and nuts. If you put your toppings in before you refrigerate, it can throw off the consistency of your oats and impact the flavor of the contents. Waiting until morning ensures that you have the best consistency of oats, the rich flavor and texture of your favorite toppings, and extra crunch in every bite!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you are working toward a healthy lifestyle for you and your family, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> and I can help you get on track with food, fitness, and a healthier approach to living! </span></span>

breakfast, breakfast benefits, clean eating, clean eating breakfast, easy meals, eating healthy, healthy breakfast, recipe

Making the Perfect Overnight Oats

Making breakfast the night before is a convenient and effective way to make sure you start your day off well, get a metabolism boost, a...

Posted by Alyssa Schomaker / Tuesday, May 12, 2015 / No comments / boost your metabolism , breakfast , caffeine , diet , drink water , exercise , habits , health , metabolism , morning workouts , motivations , nutrition , water , workout

5 Morning Habits to Boost Your Metabolism

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZkfd7_6phfitxc4shMZse6tIWv9Vu80Vy_vm_VEbeOlHSy_T6GC8-ISupErt-OlfifhiuOKJtkGeDEvt8h4qf4H83I3mBukHopu8lNx5ox02E3Kb4Qb8_2qLpI8gRR0u_J3wbcfqSANFl/s1600/metabolism+BLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Boosting metabolism in the morning with coffee." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZkfd7_6phfitxc4shMZse6tIWv9Vu80Vy_vm_VEbeOlHSy_T6GC8-ISupErt-OlfifhiuOKJtkGeDEvt8h4qf4H83I3mBukHopu8lNx5ox02E3Kb4Qb8_2qLpI8gRR0u_J3wbcfqSANFl/s1600/metabolism+BLOG.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">There are some simple ways to boost your metabolism right when you wake up. Turn each of these tips into morning habits and you’ll be on your way to an increased metabolic rate, more calories burned, and a healthier feeling overall.</span></span></div>
<b id="docs-internal-guid-f11157dd-4890-ba70-60ca-af03501fea01" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">5 Ways to Boost Your Metabolism in the Morning</span></span></div>
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<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Exercise. Get moving with some exercise right when you wake up to boost your metabolism. It doesn’t have to be a full-on workout if that’s not your thing, but you should do at least five minutes of exercise or stretch to get that metabolic rate going right away. Stronger muscles also increase the metabolic rate, so try to fit in a couple of muscle-building exercises like pushups or situps. It’s best if you can also do a workout later in the day that will help build muscle if you don’t have time in the morning.</span></span></div>
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<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Eat breakfast. Your body needs to be properly fueled to help boost your metabolism in the morning, so eat a healthy meal to support it. Make sure you are filling up on food that will keep you satisfied and energized, like protein and fiber. Try something with eggs and other protein-filled ingredients like a filling ham 'n quinoa hash with baked eggs. Learn more about what to include and avoid in power breakfasts on my blog.</span></span></div>
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<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drink caffeine. Have a nice cup of coffee or tea in the morning! The caffeine will help boost your metabolism as you are waking up. If you need flavor in your coffee, try adding some cinnamon and a dash of milk. Try to keep it to one cup in the morning, so you don’t risk dehydration. I know how difficult that can be; I love coffee, too! Just remember to savor that one glorious cup per day. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drink Water. To help boost your metabolism, drink a large glass of water every morning when you wake up. After a night of sleep, your body will need some extra hydration to start burning calories and producing energy. Add a twist of lemon and lime to give it a little extra flavor! Or, there are plenty of other options to add some extra flavor to your water.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Pack your food. Prepare your food for the day in the morning. This will help you control what you are eating so you can choose the foods that will help boost your metabolism throughout the day.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">A healthy start to the day is the best way to boost your metabolism! Keep incorporating these healthy habits into your morning and you’ll be on your way to a more energetic day. As a certified Beachbody coach, I am available to give you one 1:1 support and motivation as you take these steps to boost your metabolism. </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Schedule an appointment</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> with me to learn more about the coaching options that are available to you! </span></span>

boost your metabolism, breakfast, caffeine, diet, drink water, exercise, habits, health, metabolism, morning workouts, motivations, nutrition, water, workout

5 Morning Habits to Boost Your Metabolism

There are some simple ways to boost your metabolism right when you wake up. Turn each of these tips into morning habits and you’ll be o...

Posted by Alyssa Schomaker / Friday, April 10, 2015 / No comments / abs , breakfast , breakfast benefits , diet , fiber , fitness , health , healthy breakfast , nutrition , Protein , vitamins , water

Power Breakfast: Energy For Your Morning

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Power breakfast with protein, vitamins, and fiber." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" title="Power breakfast with berries." /></a></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the energy you need for a successful day. So what does a power breakfast include? Let me tell you all about it!</span></span></div>
<b id="docs-internal-guid-2416a714-9076-df9c-5b3b-5de895e2c917" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Protein</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Having a full serving of protein in your power breakfast is one of the most important factors. Protein helps satisfy your body, so you are less likely to fill up on empty calories later. It can help maintain or strengthen your muscle mass and assist in repairing tissue for a healthy, functioning body.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Fiber</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Foods that are high in fiber promote healthy digestion, so your body can easily flush out toxins, which might otherwise have harmful effects. Fiber can also help improve heart health and can help prevent diabetes. Make sure to include fiber in your healthy, power breakfast!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Vitamins</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Vitamins and minerals should be a part of your daily breakfast. To give yourself an antioxidant boost with your breakfast, add fruits and veggies. Tea is another great way to incorporate antioxidants that help keep your immune system going strong. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Sugar</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You should avoid foods that contain processed sugar for breakfast. Foods that are full of sugar can make you hungrier, sooner. Plus, it can give you high blood sugar, which causes you to feel a sense of false energy, and then crash.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Hydrate</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drink water as soon as you wake up, since your body hasn’t had any water during the night. Hydration is key during your whole day, so start it right with a tall glass of water. It will make your overall day better!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Caffeine</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I can’t resist a little coffee or tea in the morning. It’s okay to have something with a little bit of caffeine after you wake up. Black coffee and green tea are both full of antioxidants, so they are fine to sip with your morning meal. Just don’t add any extra sugar to them, or you could experience the high blood sugar previously mentioned.</span></span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I think that making sure your power breakfast is delicious should also be an important factor! You should be able to enjoy your food and know that it will be giving you energy for the rest of the day. That’s why I love using </span><a href="http://www.shakeology.com/?tracking=BB_SHAKEOLOGY" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Shakeology</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for smoothies when it’s breakfast time. It ranks well in all the nutrition factors listed above. Plus you can use it in other delicious breakfast dishes, like this </span><a href="http://www.afitnurse.com/2013/03/chocolate-covered-banana-oatmeal.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Chocolate Covered Banana Oatmeal</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Another great dish that is super filling, and a big hit with the fam, is this </span><a href="http://www.afitnurse.com/2014/08/ham-n-quinoa-hash-with-baked-eggs.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Ham ‘N Quinoa Hash With Baked Eggs</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Yum!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> </span></span>

abs, breakfast, breakfast benefits, diet, fiber, fitness, health, healthy breakfast, nutrition, Protein, vitamins, water

Power Breakfast: Energy For Your Morning

You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the ...

Posted by Alyssa Schomaker / Thursday, August 21, 2014 / 1 Comment / breakfast , Clean breakfast recipes , clean eating , eggs , health and fitness , nutrition , Recipes

Ham n’ Quinoa Hash with Baked Eggs

<div class="item b-b" style="background-color: white; border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 1px; box-sizing: border-box; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 15px; letter-spacing: 0.5px; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfPF4PfI-C39_pz866XfK0wKMRqb7gP0IiW8_mYohvZVKU5XG5EM-JFs8T7mHClWe-_4xMvUDnDXEWyJ3Lz6k5JCQkqmsB7hvcHP0Sh2WM0gz5v42x_sLwUNzFsILBxbKG9tlwPxAyH9Rs/s1600/hamnquinoa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfPF4PfI-C39_pz866XfK0wKMRqb7gP0IiW8_mYohvZVKU5XG5EM-JFs8T7mHClWe-_4xMvUDnDXEWyJ3Lz6k5JCQkqmsB7hvcHP0Sh2WM0gz5v42x_sLwUNzFsILBxbKG9tlwPxAyH9Rs/s1600/hamnquinoa.jpg" /></a></div>
<div class="b-b h-1 strong" id="zlrecipe-title" itemprop="name" style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 1px; box-sizing: border-box; font-family: inherit; font-size: 2em; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: 1.3em; margin: 0px; padding: 0px 0px 0.5em; vertical-align: baseline;">
<span style="font-size: 1.25em; line-height: 1.2em;">Ingredients</span></div>
</div>
<ul id="zlrecipe-ingredients-list" style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 15px; letter-spacing: 0.5px; line-height: 1.5em; list-style: none; margin: 1em; padding: 0px 0px 0px 2.4em; vertical-align: baseline;">
<li class="ingredient" id="zlrecipe-ingredient-0" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-2 medium size sweet potatoes, diced</li>
<li class="ingredient" id="zlrecipe-ingredient-1" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1/2 yellow onion, finely diced</li>
<li class="ingredient" id="zlrecipe-ingredient-2" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1/2 cup cooked quinoa (1/4 cup uncooked + 1/2 cup water)</li>
<li class="ingredient" id="zlrecipe-ingredient-3" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1 cup diced ham, precooked</li>
<li class="ingredient" id="zlrecipe-ingredient-4" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-2 tablespoons olive oil</li>
<li class="ingredient" id="zlrecipe-ingredient-5" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1 teaspoon salt (or to taste)</li>
<li class="ingredient" id="zlrecipe-ingredient-6" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-1/2 teaspoon pepper (or to taste)</li>
<li class="ingredient" id="zlrecipe-ingredient-7" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">-toppings: avocado and fresh parsley</li>
<li class="ingredient" id="zlrecipe-ingredient-8" itemprop="ingredients" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"></li>
</ul>
<div class="h-4 strong" id="zlrecipe-instructions" style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 1.25em; font-weight: bold; letter-spacing: 0.5px; line-height: 1.2em; margin-bottom: 1em; margin-top: 1em; padding: 0px; vertical-align: baseline;">
Instructions</div>
<ol class="instructions" id="zlrecipe-instructions-list" style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 15px; letter-spacing: 0.5px; line-height: 1.5em; list-style-image: initial; list-style-position: initial; margin: 0px 0.5em; padding: 0px 0px 0px 3em; vertical-align: baseline;">
<li class="instruction" id="zlrecipe-instruction-0" itemprop="recipeInstructions" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">1. First preheat oven to 350.</li>
<li class="instruction" id="zlrecipe-instruction-1" itemprop="recipeInstructions" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">2. Next, in a large sauce pan (with NO plastic or silicon on it), heat about 1 tablespoon olive oil. Then, over medium/high heat, saute onions and sweet potato for about 5 minutes. Turn heat down to medium and let cook for about 7-10 more minutes (you should be able to pierce sweet potato with a fork). Season with salt and pepper. If needed- add more olive oil.</li>
<li class="instruction" id="zlrecipe-instruction-2" itemprop="recipeInstructions" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">3. With about three minutes left of sautéing, add in diced ham and cooked quinoa.</li>
<li class="instruction" id="zlrecipe-instruction-3" itemprop="recipeInstructions" style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">4. Crack 5-8 eggs on top and season with additional salt and pepper. Place entire pan into oven at cook at 350 for about 30 minutes, or until the eggs are as cooked as you like them.</li>
</ol>
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<span style="color: #333333; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: xx-small;"><span style="letter-spacing: 0.5px; line-height: 38.796875px;">Shared from fitfoodiefinds.com </span></span></div>

breakfast, Clean breakfast recipes, clean eating, eggs, health and fitness, nutrition, Recipes

Ham n’ Quinoa Hash with Baked Eggs

Ingredients -2 medium size sweet potatoes, diced -1/2 yellow onion, finely diced -1/2 cup cooked quinoa (1/4 cup uncooked + 1/2 cup...

Posted by Alyssa Schomaker / Sunday, June 29, 2014 / No comments / breakfast , Clean Desserts , clean eating recipe , creative meals , energy , health and fitness , ingredients , nutrition , smoothie , super foods

Raw Cocoa - Put it in a smoothie!!

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<b><span style="color: #660000;">NUTRITIONAL BENEFITS OF RAW COCOA</span></b></h3>
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<span style="line-height: 1.4em;">In its raw state, chocolate has more than 300 nutritional compounds and is one of the richest sources of antioxidants of any food on the planet!</span></div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />Minimally processed raw chocolate contains many vital vitamins and minerals such as:<br style="margin: 0px; padding: 0px;" /> </strong></div>
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<li style="margin: 0px; padding: 0px;">Magnesium, and other essential minerals such as calcium, sulfur, zinc, iron, copper, potassium, and manganese</li>
<li style="margin: 0px; padding: 0px;">Polyphenols, antioxidant rich flavonoids</li>
<li style="margin: 0px; padding: 0px;">Vitamins: B1, B2, B3, B5, B9, C, E</li>
<li style="margin: 0px; padding: 0px;">Essential heart-healthy fat: oleic acid a monounsaturated fat</li>
<li style="margin: 0px; padding: 0px;">Protein</li>
<li style="margin: 0px; padding: 0px;">Fiber </li>
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<img alt="" src="http://www.chocchick.com/media/wysiwyg/raw-chocolate-3.jpg" style="border: 0px; margin: 0px; max-width: 100%; padding: 0px; vertical-align: middle;" /></div>
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Because white / processed sugar depletes the body of vital nutrients including magnesium, Vitamin C and B vitamins that are necessary for energy, hormones and weight loss, our <a href="http://chocchick.com/categories/Buy-CHOC/Raw-Chocolate-Making-Kits/" style="color: #6b2a0a; margin: 0px; padding: 0px;" target="_blank" title="raw chocolate making kits">raw chocolate making kits</a> include <a href="http://chocchick.com/products/Sweet-Freedom-Mild.html" style="color: #6b2a0a; margin: 0px; padding: 0px;" target="_blank" title="Low GL natural sweetener">Sweet Freedom</a>, a low-glycaemic sweetener, to sweeten your raw chocs naturally and will not deplete your body of vital nutrients</div>
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The nutrients found in raw chocolate have been linked to a number of health benefits and has been known to:</div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />1) Lower blood pressure & improve circulation</strong></div>
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Flavanols, theobromine, and other components found in cacao may lower blood pressure and enhance circulation by promoting dilation, strength, and health of blood vessels</div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />2) Promotes cardiovascular function & health</strong></div>
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The antioxidant power of flavonoids and essential minerals and vitamins found in cacao can support healthy heart functioning by lowering blood pressure, improving blood flow, lowering LDL cholesterol, and reducing plaque buildup on artery walls.</div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />3) Neutralizes free radicals</strong></div>
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High levels of antioxidants protect the body from a buildup of free radicals from sun exposure, pollution, cigarette smoking, etc., which may damage healthy body tissue giving rise to cancer and cardiovascular disease. Our bodies need antioxidants to 'mop up' free radicals that can damage our cells. Scientists from Cornell University recently discovered that raw cacao powder contains nearly twice the antioxidants of red wine, and up to three times the antioxidants found in green tea.</div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />4)Raw Chocolate can improve digestion</strong></div>
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A sufficient amount of fiber delivered with each serving of cacao supports digestion while cacao stimulates the body’s production of digestive enzymes.</div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />5) Raw chocolate can enhance physical and mental well-being</strong></div>
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There are many components of cacao including alkaloids, proteins, beta-carotene, leucine, linoleic, lipase, lysine, and theobromine, that all work together to improve physical and mental health. For example, theombromine helps to stimulate the central nervous system, relax smooth muscles, and dilate blood vessels, giving the body a boost of energy; “bliss” chemicals found in cacao help to increase circulation and availability of serotonin and other neurotransmitters in brain, improving mood and combating depression.</div>
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Other notable benefits include:</h2>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />Appetite suppressant</strong></div>
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Yes, that's right! Raw chocolate actually has appetite-suppressant properties and often added to weight loss products to help control hunger! Simply enjoy a couple of Raw CHOC's or add half a teaspoon of raw chocolate powder to a teacup of tepid water 10 minutes before a meal for a delicious, natural way to reduce your appetite.</div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />Aphrodisiac</strong></div>
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Chocolate has long been the food for lovers and is a symbol of sensuality and sexuality. The ancient Aztecs gave chocolate as wedding presents and other South American civilizations believed that chocolate was the food of the heart. Raw chocolate from South America has to be the best chocolate aphrodisiac about!</div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />Sense of well being</strong></div>
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Long considered a 'happy food', chocolate is a popular treat when we need 'cheering up', recent research has discovered that cacao contains chemicals (such as Phenylethylamine* and Serotonine) which are scientifically proven to be present in the brains of people when they are happy, more relaxed, playful and creative.</div>
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*Phenylethylamine is a slight antidepressant and stimulant similar to the body's own dopamine and adrenaline.</div>
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<strong style="margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" />My personal favorite smoothie - makes great dessert too. I like to make it very thick as if it was cake or brownie batter. Makes 1 tall glass. Gives me SOOO much energy and makes me stay "full" for hours.</strong></div>
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<h3>
<b>Cocoa PB Banana smoothie!</b></h3>
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<b>1 banana</b></div>
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<b>2 tbs Peanut Butter </b></div>
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<b>3 tbs greek yogurt (plain or vanilla)</b></div>
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<b>1/2 tbs honey</b></div>
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<b>1-2 tbs raw cocoa</b></div>
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<b>1 cup almond or coconut milk</b></div>
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<b><span style="color: #6b2a0a; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; line-height: 1.4em;">1-2 tbs wheat germ (optional. For extra energy, fiber and all kinds </span><span style="font-size: 14px; line-height: 19px;">of</span><span style="font-size: 14px; line-height: 1.4em;"> stuff.)</span></span></b></div>
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Articles and References</h2>
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<a href="http://www.livestrong.com/article/522112-health-benefits-of-raw-cacao-nibs/" style="color: #6b2a0a; margin: 0px; padding: 0px;">http://www.livestrong.com/article/522112-health-benefits-of-raw-cacao-nibs/</a></div>
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<a href="http://www.lifefood.eu/en/strava/raw-cacao-the-real-raw-chocolate.html" style="color: #6b2a0a; margin: 0px; padding: 0px;">http://www.lifefood.eu/en/strava/raw-cacao-the-real-raw-chocolate.html</a></div>
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<a href="http://www.builtlean.com/2012/04/12/raw-chocolate/" style="color: #6b2a0a; margin: 0px; padding: 0px;">http://www.builtlean.com/2012/04/12/raw-chocolate/</a></div>
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<a href="http://envirohealthtech.com/cacao.htm" style="color: #6b2a0a; margin: 0px; padding: 0px;">http://envirohealthtech.com/cacao.htm</a></div>
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<a href="http://my.clevelandclinic.org/heart/prevention/nutrition/chocolate.aspx" style="color: #6b2a0a; margin: 0px; padding: 0px;">http://my.clevelandclinic.org/heart/prevention/nutrition/chocolate.aspx</a></div>
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<a href="http://www.guardian.co.uk/food/Story/0,,2046663,00.html" style="color: #6b2a0a; margin: 0px; padding: 0px;" target="_blank">http://www.guardian.co.uk/food/Story/0,,2046663,00.html</a></div>
<div style="background-color: white; color: #6b2a0a; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 1.4em; padding: 0.75em 0px;">
<a href="http://en.wikipedia.org/wiki/Chocolate" style="color: #6b2a0a; margin: 0px; padding: 0px;" target="_blank">http://en.wikipedia.org/wiki/Chocolate</a></div>
<div style="background-color: white; color: #6b2a0a; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 1.4em; padding: 0.75em 0px;">
<a href="http://www.dailymail.co.uk/health/article-2020555/For-chocolates-true-benefits-time-ditch-foil-real.html" style="color: #6b2a0a; margin: 0px; padding: 0px;">http://www.dailymail.co.uk/health/article-2020555/For-chocolates-true-benefits-time-ditch-foil-real.html</a></div>
<div style="background-color: white; color: #6b2a0a; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 1.4em; padding: 0.75em 0px;">
<a href="http://www.cacaoweb.net/nutrition.html" style="color: #6b2a0a; margin: 0px; padding: 0px;">http://www.cacaoweb.net/nutrition.html</a></div>

breakfast, Clean Desserts, clean eating recipe, creative meals, energy, health and fitness, ingredients, nutrition, smoothie, super foods

Raw Cocoa - Put it in a smoothie!!

NUTRITIONAL BENEFITS OF RAW COCOA In its raw state, chocolate has more than 300 nutritional compounds and is one of the richest sources...

Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? <br>
<br>
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>
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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>
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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>
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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>
<br>
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!

5 day quick start, breakfast, cardio, chicken, dinner, eggs, Focus T25 meal plan, Insanity, lunch, meal plan, nutrition for T25, peanut butter, quick start meal plan, shakeology, Shaun T, snack, turkey, workout

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? How about a 5 day Quick start program to jump start you into being a lean mean fat burning mach...

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Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

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