Bikini Competition update: intolerance to oatmeal and sweet potato scramble

Ahhhh the countdown has begun.... I am now 3 weeks and 2 days till my first bikini competition. My original plan was to do the Pittsburgh pro on May 3rd but, i was not leaning out as quickly as I had hoped.<br /> <br /> I have been very diligent with my morning and evening cardio and daily split workout routine but, for some reason i was still very bloated.... My diet is very clean and I currently am only eating a few foods. After looking closer at my diet I decided to remove my favorite breakfast item... oatmeal. I did not know if it would make a difference and not something that I really wanted to do but, I just felt off! I was lethargic, bloated, and I knew that there had to be something that was contributing to my belly bloat.<br /> <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0J-L5rNB84BKLoUx0OxV4PZjHDbfbqfmUt_SFbtsFI6pDVxelKn1R3aQ7AxmXYKXleT0y4cAFiGvBoucbPNnVuQisktM3gmzJIk4EEXtXqhdpTvFB3MZGjFk-27prrbBR2ZSI7N2B7c0O/s1600/alyssa+3+weeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0J-L5rNB84BKLoUx0OxV4PZjHDbfbqfmUt_SFbtsFI6pDVxelKn1R3aQ7AxmXYKXleT0y4cAFiGvBoucbPNnVuQisktM3gmzJIk4EEXtXqhdpTvFB3MZGjFk-27prrbBR2ZSI7N2B7c0O/s1600/alyssa+3+weeks.jpg" width="320" /></a></div> <br /> <br /> I love my morning oatmeal so, it was a sad sad day for me when I realized that oatmeal was the culprit to bloating. I have now been without my beloved morning oats for 7 days and I feel great!<br /> I have always had this little intuition that I might be gluten sensitive but, I never have eaten so clean in my life so could never fully pinpoint that would be the issue. Thankfully, they make gluten free oatmeal so I will be giving that I try when my competition comes to the end.<br /> <br /> In the meanwhile, I had to find a way to replace my morning oats with another complex carbohydrate. So, Sweet potatoes it is.....<br /> <br /> I created this morning masterpiece that is soooo delicious. It is one of those things that you have to try before you knock it!<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicusobYHpJmD9165-kh2XzVMhxQdXtiR7yIi_H-i0uRcmI1CdFgD7LJ5qBdbgpwP22KRXGXbRZ8vR2NB9Rcj_ZdMHEiL7KXaJdRXrHdYo2Bswt3Pje1jXfT9iEeVTdBZV0aZWahgfg32aj/s1600/sweet+potato.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicusobYHpJmD9165-kh2XzVMhxQdXtiR7yIi_H-i0uRcmI1CdFgD7LJ5qBdbgpwP22KRXGXbRZ8vR2NB9Rcj_ZdMHEiL7KXaJdRXrHdYo2Bswt3Pje1jXfT9iEeVTdBZV0aZWahgfg32aj/s1600/sweet+potato.jpg" width="300" /></a></div> <br /> <br /> SWEET POTATO SCRAMBLE<br /> <br /> 4 ounces of cooked sweet potato<br /> 4 large egg whites<br /> cinnamon<br /> <br /> <br /> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;">Bake or microwave your sweet potato first til cooked. Then remove the skin. Mash sweet potato and place in pan on the stove. Add in egg whites, and cinnamon. Cook on medium heat til eggs are cooked throughly. </span></span><br /> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;"><br /></span></span> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;">Enjoy!</span></span><br /> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;"><br /></span></span> <span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 18.200000762939453px;">I am in love with this breakfast and look forward to eating it every morning!</span></span>

bikini competition, cinnamon, clean eating breakfast, egg whites, gluten, oatmeal, sweet potato scramble. bloat

Bikini Competition update: intolerance to oatmeal and sweet potato scramble

Ahhhh the countdown has begun.... I am now 3 weeks and 2 days till my first bikini competition. My original plan was to do the Pittsburgh pr...

How to Bake Healthier Holiday Treats

I challenge you to cook healthier this holiday season!  During December many people are participating in cookie exchanges and baking for holiday parties.  People don’t always like change, but be the first to bake healthy and show everyone how the treats still taste good!  I love baking healthy treats for my kids and friends, people are always asking me for the recipes.  Trust me on this one, you’re waistline will be happy!<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5k5jLcl6e5C4fpm40hJD8D6SzRFgXDT3xsQwqN1G6yPRhdBzuQDfxQQxnXKPe-mkBNI2qFM-Vrjz2Kz4SLLddflluApF-FnS9n_jKb5wPzU13kK6PHlF7TT3kiXpUu0v_nU1Y700ppDSm/s1600/bakehealthy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="healthy holiday treats, clean baking tips, clean eating cookies, clean holiday treats, afitnurse, alyssa Schomaker, " border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5k5jLcl6e5C4fpm40hJD8D6SzRFgXDT3xsQwqN1G6yPRhdBzuQDfxQQxnXKPe-mkBNI2qFM-Vrjz2Kz4SLLddflluApF-FnS9n_jKb5wPzU13kK6PHlF7TT3kiXpUu0v_nU1Y700ppDSm/s400/bakehealthy.jpg" title="" width="400" /></a></div> <br /> <em><strong>Baking tips and tricks to bake healthier:</strong></em><br /> 1. Cut out half the sugar your recipes calls for and add 1 tsp vanilla extract.<br /> 2. Substitute sugar with stevia, applesauce, or agave.  Watch out when cooking with these because they will shorten your baking time.<br /> 3. Swap heavy cream for evaporated milk, or whole milk for skim milk.<br /> 4. Replace butter with a banana.<br /> 5. Replace canola oil with greek yogurt.  Add ¾ cup for every 1 cup oil.<br /> 6. Substitute 2 egg whites for each whole egg.<br /> 7. Substitute eggs completely with chia seeds that are full of omegas!<br /> 8. Replace all-purpose flour with oats.  Grind them down to flour consistency.<br /> 9. Replace half all-purpose flour with whole-wheat flour.<br /> 10. Make your own fruit puree.<br /> 11. Replace cream cheese with 1/3 less fat cream cheese or greek yogurt<br /> <br /> You will not notice the difference with these simple replacements and you don't have to feel bad for indulging in the holiday goodies!<br /> <br /> Enjoy!

bake healthier, clean baking tips, clean eating Christmas cookies, clean eating holiday, egg whites, greek yogurt, healthier holiday treats, milk, stevia

How to Bake Healthier Holiday Treats

I challenge you to cook healthier this holiday season!  During December many people are participating in cookie exchanges and baking for hol...

Chocolate Almond Protein bars

<div id="ingredients" style="margin: 10px;"><div class="single_recipe_header" id="ingr_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;"><span style="color: black;">If you have been following my blog for awhile now you know that chocolate is like my BFF! I am always looking for healthy ways to get chocolate into my diet because lets face it, I can't live without it! Ha! This is one of my new favorite chocolate protein bar recipes! My kids love it as well! I made two batches because the first batch was gone within hours! </span></div><div class="single_recipe_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;"><span style="color: black;"></span> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZbo-R8xyzbmAeckpTXt_p_psftZW-aBmkmFD6VNtFjacY98q6BmEEiqSbZ9QXq0MNLPOnHhwpBMXZ4EhCluT8kF60wcqb6j4LDC897GymX95koaA0EaTjtsmOYJQveo0VcsWMyAuSI6km/s1600/chewy_protein_brownies_recipe1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZbo-R8xyzbmAeckpTXt_p_psftZW-aBmkmFD6VNtFjacY98q6BmEEiqSbZ9QXq0MNLPOnHhwpBMXZ4EhCluT8kF60wcqb6j4LDC897GymX95koaA0EaTjtsmOYJQveo0VcsWMyAuSI6km/s320/chewy_protein_brownies_recipe1.jpg" width="274" /></a></div><div class="single_recipe_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;"> </div><div class="single_recipe_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;"> </div><div class="single_recipe_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;">Ingredients<span class="single_recipe_text" style="color: black; font-size: 14px;"> (8 bars)</span></div><ul class="single_recipe_text" id="ingr" style="color: black; font-size: 14px; margin-left: 20px; padding: 0px;"><li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">3/4 cup rolled oats</li> <li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">4 x 30 gram scoops chocolate flavoured whey protein</li> <li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 cup roughly chopped almonds</li> <li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 cup unsweetened applesauce</li> <li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 cup egg whites</li> <li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/4 cup mashed banana</li> <li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">2 tbsp maca root powder</li> <li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 tbsp raw cacao or cocoa powder (I used Navitas Naturals raw cacao, but you can use non-raw high quality cocoa too)</li> <li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/3 cup water</li> <li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">a few drops of almond extract</li> </ul></div><div id="instructions" style="margin: 10px;"><div class="single_recipe_header" id="inst_header" style="color: #7c0e66; font-size: 18px; margin: 6px 6px 6px 0px; padding: 0px; text-decoration: none;">Instructions</div><ul class="single_recipe_text" id="inst" style="color: black; font-size: 14px; margin-left: 20px; padding: 0px;"><li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Preheat oven to 375F and oil a 9x9 inch non-stick baking pan. (The hardest part about this recipe is getting the baked bars out of the pan, so do this bit well! I greased the inside of my pan with coconut oil.)</li> <li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Combine all wet ingredients in one bowl and all dry ingredients except for the almonds in another.</li> <li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Beat the wet ingredients with a fork or whisk until they form a smooth mixture, then pour into the combined dry ingredients.</li> <li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Fold in the almonds and mix one more time. Pour the batter into your greased pan and bake for 20 minutes. You may see small holes erupting with moisture on the surface of the bars when they're ready.</li> <li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Take the pan out of the oven and let it cool completely. Use a flipper and/or knife to separate the baked square from the edges of the pan.</li> <li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">I've found that it's easiest to remove the bars by cutting a straight line down the middle, then using a metal flipper to lift one half out. Working from the line that you cut, wiggle the flipper underneath one half to loosen up the bottom, then lift it out. Do the same on the other side.</li> <li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Once both halves are out of the pan, cut them so that you have a total of 8 evenly sliced bars.</li> <li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Bars will keep well in the fridge for about 1 week. If you want to store them for longer, wrap each one in cling film, seal in a bag, and freeze. (of course they didn't last long enough in my house)</li> <li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Nutrition per serving (1 bar): 163 calories, 6g fat (1g saturated), 35mg cholesterol, 53mg sodium, 11g carbs, 2g fiber, 3g sugar, 16g protein.</li> </ul></div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

almonds, applesauce, bananas, bars, chocolate, clean eating, cocoa powder, egg whites, oats, Protein, protein powder

Chocolate Almond Protein bars

If you have been following my blog for awhile now you know that chocolate is like my BFF! I am always looking for healthy ways to get chocol...

Jamie Eason's Monster Meatloaf

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK2aeYpPKIpuB8w6FUwA6augG15qJfSptLwAbVKrAC5Mhj9GKCNERuTgcmh0-3vMjhsQ3BUUVKBIajAcxRyBi3SJeJk3qHvGsnARpWEIIED0ogiEooLk9OcGhPJufZgQbgP7qM0SAp4ZxV/s1600/turkeymeatloaf1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>Jamie Eason... What more can I say? Besides that she is REAL and so relatable...She is a genius and this recipe has become a family favorite! My husband and children gobble this down everytime that I make it. A great way to make a clean meal the entire family APPROVES of!<br /> <div class="separator" style="clear: both; text-align: center;"><br /> </div><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzj9BBCvTvWm3fx2hyphenhyphenbdAlVrC-0hKxTDktEIZTOVEYMjLKuRqJzEnAO-Ar7FSpERJQyGd9PfSpDu6o0SMxTPNdMDhu7WSYCXTk1L_wjdNgb21qs4js5tGIFvawPaI3uovMHHfc4wTzQmwT/s1600/turkey_meatloaf.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVQCRLGj3kVLLppppwssWaClJrpPtIkqF1QnFy1MxR9ZzbsOCYfM51JCWLX_jtYPZz4MJgp3h7V3emJEHo5mTVvUSMJvYPPAzKUu5CG3nRbWg_NCI5EuAWhzkJvCEcAavIpyAZiKYHNjuN/s1600/turkey_meatloaf1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVQCRLGj3kVLLppppwssWaClJrpPtIkqF1QnFy1MxR9ZzbsOCYfM51JCWLX_jtYPZz4MJgp3h7V3emJEHo5mTVvUSMJvYPPAzKUu5CG3nRbWg_NCI5EuAWhzkJvCEcAavIpyAZiKYHNjuN/s400/turkey_meatloaf1.jpg" width="400" /></a></div><br /> <br /> <span style="font-family: Arial, Helvetica, sans-serif;"><br /> <span style="color: #222222;"><strong><em>Ingredients:</em></strong>1 1/2 cups chopped onion & red peppers<br /> 1 tsp salt<br /> 1 tsp pepper<br /> 1/2 tsp dried thyme<br /> 1 tsp minced garlic<br /> 1/4 cup low sodium soy sauce or Breg's liquid Amino's<br /> 3/4 cup low sodium chicken broth<br /> 2 tsp tomato paste (no salt added)<br /> 3 lbs extra lean ground turkey (or chicken breasts)<br /> 1 cup quick cooking oats<br /> 4 egg whites<br /> 1 cup<span style="color: #3d85c6;"> </span><span style="color: black;">reduced sugar Ketchup</span><br /> <br /> <i><b>Directions:</b></i><br /> 1. Preheat oven to 350 degrees & spray <span style="color: black;">9 x 13 pyrex dish</span> with non-stick spray.<br /> 2. In a large saute pan, cook the onions & peppers with salt, pepper, & thyme until onions are translucent.<br /> 3. Add garlic, soy sauce, chicken broth, & tomato paste, mixing until heated through.<br /> 4. Set mixture aside to cool.<br /> 5. In a large bowl combine ground turkey (or chicken), egg whites, oats, & sauteed mixture (cooled).<br /> 6. Mix by hand until all incorporated & press flat into the 9X13 Pyrex dish.<br /> 7. Spread ketchup in an even layer on top of the prepared turkey (or chicken).<br /> 8. Place in the oven to bake for 1 hour & 20 minutes.<br /> <br /> <br /> <br />  </span></span><br /> <div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>recipe can be found on bodybuilding.com

bregs amino acid, chicken broth, egg whites, garlic, jamie eason monster meatloaf, ketchup, lean ground turkey, onion, quick oats, red peppers, salt, thyme, tomato paste

Jamie Eason's Monster Meatloaf

  Jamie Eason... What more can I say? Besides that she is REAL and so relatable...She is a genius and this recipe has become a family favori...