A Fit Nurse: healthy eating

Showing posts with label healthy eating. Show all posts

Posted by Alyssa Schomaker / Friday, January 15, 2016 / No comments / 21 day fix approved , almonds , Alyssa schomaker , cauliflower recipes , clean eating , clean eating recipes , healthy eating , Healthy recipes , Recipes

CLEAN EATING ALMOND CRUSTED ROASTED CAULIFLOWER

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXecy5OSkJW-f8UIoMWjrBzUbbvQMm_kfUYj-aV44pxARzNg74SrPeHE7IER4stTu6IE-8-ivLZ7tr7sVGHOWiJho_TrinKxR-UZaUGzyNTLHMcR4uaakZK4c4Ly56NfWhFM-U0QpglqVQ/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXecy5OSkJW-f8UIoMWjrBzUbbvQMm_kfUYj-aV44pxARzNg74SrPeHE7IER4stTu6IE-8-ivLZ7tr7sVGHOWiJho_TrinKxR-UZaUGzyNTLHMcR4uaakZK4c4Ly56NfWhFM-U0QpglqVQ/s1600/3.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Do you have a cauliflower and not sure what to do with it? There are quite a lot of ways you can cook them and one of the basic way is roasting them. Yes it's nothing new but adding almonds in cauliflower can make a huge difference in taste! (And might make you a cauliflower convert and you'll get addicted to it!)</span></div>
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<span style="font-family: Verdana, sans-serif;">This clean eating recipe I am going to share with you is simple, you can play it by ear and is very versatile. </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 cup almond (crushed/grind in food processor)</span></div>
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<span style="font-family: Verdana, sans-serif;">1-3 teaspoon garlic powder</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;">1 medium head cauliflower</span></div>
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<span style="font-family: Verdana, sans-serif;">salt to taste</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;">1. Wash the cauliflower, remove the stem and break the head into florets. Make it bite size! :)</span></div>
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<span style="font-family: Verdana, sans-serif;">2. Break the egg in a bowl, whisk until well beaten. Set aside</span></div>
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<span style="font-family: Verdana, sans-serif;">3. In a separate bowl, add the crushed almonds and then add the garlic powder and salt to taste.</span></div>
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<span style="font-family: Verdana, sans-serif;">4. Then prepare the assembly line, </span></div>
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<span style="font-family: Verdana, sans-serif;">5. Get a floret, dip into the egg making sure it is well coated.</span></div>
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<span style="font-family: Verdana, sans-serif;">6. Roll it into the almond mixture and line them in a parchment paper or cookie sheets to prep for baking!</span></div>
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<span style="font-family: Verdana, sans-serif;">7. Bake at 350 F for about an hour. </span></div>
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<span style="font-family: Verdana, sans-serif;">Allow to cool before serving! Enjoy :)</span></div>
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<span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-family: 'Lato Light'; font-size: 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; 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-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, almonds, Alyssa schomaker, cauliflower recipes, clean eating, clean eating recipes, healthy eating, Healthy recipes, Recipes

CLEAN EATING ALMOND CRUSTED ROASTED CAULIFLOWER

Do you have a cauliflower and not sure what to do with it? There are quite a lot of ways you can cook them and one of the basic w...

Posted by Alyssa Schomaker / Monday, January 11, 2016 / No comments / 21 day fix approved , Alyssa schomaker , banana recipes , beachbody , clean eating , clean eating recipes , fitness , healthy , healthy eating , nutrition , Tips by Alyssa Schomaker

Clean Eating Banana Pops

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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Are you craving for something sweet? This recipe I am going to share with you surely is top notch on my list of recommendations! You don't even need a recipe for this, the measurements below are just for people who wants some guidance ;) Have fun with this one!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm6qDaD7wbEpmuANVRgj42PZFXOq3ie04ixIsRyYlSxRMfHDUYrDc-OLHhPmbUKR9AahCYLHkZXL1soDCiiDAEeeLV1GfRawldxpSoTqTCWtLJpozaCO_vTDX0Y6QmUX33Ugwq3-mLD-7N/s1600/20120607-ripe-bananas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm6qDaD7wbEpmuANVRgj42PZFXOq3ie04ixIsRyYlSxRMfHDUYrDc-OLHhPmbUKR9AahCYLHkZXL1soDCiiDAEeeLV1GfRawldxpSoTqTCWtLJpozaCO_vTDX0Y6QmUX33Ugwq3-mLD-7N/s320/20120607-ripe-bananas.jpg" width="320" /></a></div>
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What you need:<br />
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1. Yellow Bananas, make sure there are brown spots on the peel!<br />
2. Almonds crushed (or any nuts you prefer, but almond it is for me!)<br />
3. Coco nibs and dark chocolate chips<br />
4. Popsicle sticks (available in craft stores)<br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">What to do:</span></div>
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<li style="text-align: justify;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Peel the banana and cut them in half.</span></li>
<li style="text-align: justify;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Push a Popsicle stick into the center.</span></li>
<li style="text-align: justify;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Using a microwave or on top of an oven stove, melt the dark chocolate. Let it cool for a bit and dip the bananas in it!</span></li>
<li style="text-align: justify;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Then roll them in the crushed almonds or coco nibs. </span></li>
<li style="text-align: justify;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">You may enjoy it right then and there.. OR freeze it for a bit to let the chocolate settle. </span></li>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">This is definitely something low carb but simple and tasty dessert you and your kids will surely love!</span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFXDpV5GKQNhY2pnex2UB5c7ompfdd1G5hcyR5U7bDwWonjBTszWuaI7ftAc0TpHdIwwbP67Yox2oLkH4Cpo5nnYIRpi7VFTDtQRySR38qHLiIrA2oQJPG48kdb46q5wvrc6SDFVOaleS7/s1600/Yellow+bananas+%2528should+have+some+brown+spots+on+the+peel%2529Nuts%252C+chopped+%2528whatever+kind+you+like%2529Coco+nibs+or+dark+chocolate+chips+%2528I+used+the+Enjoy+Life+brand.+They+are+the+cleanest+I+can+find.%2529Popsicle+sticks+%2528you+can+ge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFXDpV5GKQNhY2pnex2UB5c7ompfdd1G5hcyR5U7bDwWonjBTszWuaI7ftAc0TpHdIwwbP67Yox2oLkH4Cpo5nnYIRpi7VFTDtQRySR38qHLiIrA2oQJPG48kdb46q5wvrc6SDFVOaleS7/s320/Yellow+bananas+%2528should+have+some+brown+spots+on+the+peel%2529Nuts%252C+chopped+%2528whatever+kind+you+like%2529Coco+nibs+or+dark+chocolate+chips+%2528I+used+the+Enjoy+Life+brand.+They+are+the+cleanest+I+can+find.%2529Popsicle+sticks+%2528you+can+ge.jpg" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-align: start; 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-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-align: start; 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-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-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-align: start; 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></span></div>
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21 day fix approved, Alyssa schomaker, banana recipes, beachbody, clean eating, clean eating recipes, fitness, healthy, healthy eating, nutrition, Tips by Alyssa Schomaker

Clean Eating Banana Pops

Are you craving for something sweet? This recipe I am going to share with you surely is top notch on my list of recommendations! You don&#...

Posted by Alyssa Schomaker / Wednesday, November 18, 2015 / No comments / clean eating , clean eating snack ideas , eating healthy , food , food swap , healthy eating , tips to eat clean

Healthy Food Swaps for Unhealthy Snacks

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQeqnC5ITz3uNf0FAWFKAVaHhTW1PMnwe3ivEzl3cqPy5G9QpIQtKrF6vuhfmCc3keQ-Esajhv8ay2CzlQ7JkGPiiysMLOxU4u4jN5EBigZJ3Ndu4eYuGdpqH53O49NivsJoCn_t7JeKFi/s1600/ceongpodo-645947_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="Healthy Food Swaps for Unhealthy Snacks" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQeqnC5ITz3uNf0FAWFKAVaHhTW1PMnwe3ivEzl3cqPy5G9QpIQtKrF6vuhfmCc3keQ-Esajhv8ay2CzlQ7JkGPiiysMLOxU4u4jN5EBigZJ3Ndu4eYuGdpqH53O49NivsJoCn_t7JeKFi/s1600/ceongpodo-645947_1280.jpg" title="Healthy Food Swaps for Unhealthy Snacks" /></span></a></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;">Lifestyle changes are hard, but food swaps can help. When you are craving unhealthy snacks, food swaps can help you beat the craving without indulging or overeating. Candy, lattes, chips, or ice cream, any chance you’re craving those? We all do have those cravings from time to time! Knowing how to avoid the indulgence is what counts. I’ve created a list of easy food swaps so you can control those unruly cravings! </span></span></div><b id="docs-internal-guid-ff0aba20-1bcc-88c0-fe75-7687391e03a4" 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;">Candy</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;">The first food swap is for candy, chocolate and fruity chews! Make these delicious snacks at home and ignore the candy options at the checkout.</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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: italic; 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;">Chocolate Candy</span></span></div></li>
</ul><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; 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;">For chocolate candy cravings, treat yourself to dark chocolate covered almonds. They are easy to make at home, but you can also purchase them in most all grocery stores. For this food swap make sure that the almonds are covered in dark chocolate. Milk chocolate is packed with sugar and doesn’t have the same nutritional value and dark chocolate! Dark chocolate is a great food swap for chocolate candy because it is packed with antioxidants. The almonds will help you feel full more quickly, so you will be less likely to overeat. </span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><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: italic; 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;">Sweet Fruity Treats</span></span></div></li>
</ul><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; 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;">Sometimes fruity sugar candies look so delicious. Avoid them entirely. They are just sugar. They’re bad for your teeth, your gut, your health, and you energy! Food swap these candies for frozen grapes. Grapes will ease your sweet tooth, without all of the fake sugars and preservatives. </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;">White Bread</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;">Food swap all white bread for whole wheat bread. This means swap tortillas, sandwich bread, buns, and any other source of refined grains. This will add protein and fiber to your diet! It will help you feel full. White bread and other refined grains are loaded with hidden sugars and will only make you feel hungrier in the long run. </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;">Lettuce</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;">While romaine lettuce contains nutritional value, you can food swap it for kale or spinach. Spinach and kale contain more vitamins and micronutrients per serving. They truly are superfoods, and they will still taste great in your salads!</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;">Potatoes</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;">Food swap your regular starchy Idaho potatoes for nutrient-dense sweet potatoes. Sweet potatoes contain a healthy amount of vitamin A and taste great! They will complement any meal in the same way a regular potato would. </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;">Ice Cream</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;">Oh man, we all have those intense ice cream cravings. It’s so easy to overindulge.  Food swap store bought ice cream for homemade “banana ice cream.” You need a food processor, frozen banana chunks, and any toppings you desire. I like to add natural peanut butter and dark chocolate chips. Combine frozen banana chunks and peanut butter in your food processor and pulse until the texture resembles that of ice cream! Then add the chocolate chips!</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;">I hope you find these food swaps to be helpful in resisting unhealthy cravings! The main goal is to eat healthy, real food and avoid overly processed junk food! If you would like support on your journey toward a healthy lifestyle, </span><a href="http://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;">! I’d love to help inspire and keep you motivated toward healthy living. </span></span>

clean eating, clean eating snack ideas, eating healthy, food, food swap, healthy eating, tips to eat clean

Healthy Food Swaps for Unhealthy Snacks

Lifestyle changes are hard, but food swaps can help. When you are craving unhealthy snacks, food swaps can help you beat the craving without...

Posted by Alyssa Schomaker / Wednesday, October 28, 2015 / No comments / clean eating , eating healthy , food prep , food preparation , food prepping , fresh food , get healthy , healthy , healthy choices , healthy eating , healthy family , healthy foods

3 Tips for Food Prep

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijcEBhVT1lZmxOZDytdNvGcQkU0qpV0x1z0dZ-tH9WN6IimvE402u1H4xF6dQmi_qqsoSjiqA3rAciF106URU85BXqBt0pvDLPcxB-nTbqlozy_x3O8QWhvUdFlx9ammoUPdwcZdVNekCT/s1600/romanesca-cauliflower-948628_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="3 Tips for Food Prep" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijcEBhVT1lZmxOZDytdNvGcQkU0qpV0x1z0dZ-tH9WN6IimvE402u1H4xF6dQmi_qqsoSjiqA3rAciF106URU85BXqBt0pvDLPcxB-nTbqlozy_x3O8QWhvUdFlx9ammoUPdwcZdVNekCT/s1600/romanesca-cauliflower-948628_1920.jpg" title="3 Tips for Food Prep" /></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Food prep can be the key to weight loss, a healthy lifestyle, or making gains at the gym. Whatever your goals are, food prep is an easy way to keep your pantry and refrigerator stocked with portioned, healthy choices! It can be overwhelming to start food prep for the first time. There is a lot of work that goes into prepping food for advance though there are easy ways to start! Here are three tips for a successful food prep.</span></span></div>
<b id="docs-internal-guid-222eb873-af6d-695c-5d4f-e3247f8b231e" 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-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;">Don’t jump in headfirst.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Food prep takes careful thought and preparation! You need to know exactly what you want to prepare, what ingredients you will need, and how to prepare it. Start by creating an outline of the meals you would like to eat. For beginners, only plan two or three days in advance. A full week food prep is time-consuming. A day or two is manageable for your first experience!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Do an ingredient check. After you create your food prep outline, look at the ingredients you have and what ingredients you will still need. It is best to do your food prep outline a couple days in advance. That way, you will have time to go to the grocery store to gather all needed ingredients. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Set aside a time! Having a specific time for food prep is extremely important. You will eventually want to set up a routine with a set time each week to do your food prep. Many people do their food prep on Sunday evenings to prepare for the week. Do what works best for you and your schedule!</span></span></div>
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</ul>
<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-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;">Prepare food that you are comfortable making.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">When you first begin food prep, the idea of trying new recipes can be exciting. For your first food prep, however, I’d recommend using recipes you know. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Using familiar recipes will make your first food prep much easier. You know how to prepare the dish. You know what ingredients you need. You know how much food you will have to portion out. Lastly, you will be confident knowing that you are making a dish that you enjoy! There’s nothing worse than preparing food for several days and realizing that you don’t like the way it tastes. Stick to familiar recipes for your first few food prep sessions.</span></span></div>
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</ul>
<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-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 “food prep” doesn’t always mean cooking.</span></span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Food prep can be a variety of things. You can do only the basic outline for food prep. You can simply chop up vegetables that you will want to use later in the week. You can portion out snacks for yourself and your family, to avoid overeating. This is all part of food prep.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; 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;">Food prep is preparing food in advance so that you will have less work to do later in the week! </span></span></div>
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</ul>
<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-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For extra support your journey toward a healthy lifestyle, please </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; 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-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I’d love to be a resource to help you in pursuing healthy living. :)</span></span></div>

clean eating, eating healthy, food prep, food preparation, food prepping, fresh food, get healthy, healthy, healthy choices, healthy eating, healthy family, healthy foods

3 Tips for Food Prep

Food prep can be the key to weight loss, a healthy lifestyle, or making gains at the gym. Whatever your goals are, food prep is an easy w...

Posted by Alyssa Schomaker / Friday, August 28, 2015 / No comments / clean eating , clean eating snacks , healthy choices , healthy eating , healthy foods , healthy snacks , Protein , protein snacks

5 Protein Snacks that Pack a Punch

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoPBH-K0rZw3rFvzsKeKkllnKBHNfrn8TfBNdaYHjG9GrIHLXpUMMOmrH7dlmmNZj3GMkQPUnbnfagL-Tcr296up0llqQT1Yc3JJ5M3nmI1yVEZvHgp7cpDN-iHC61GFT-g6tSjh29pfG/s1600/dessert-447165_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sunshine in my soul: Faith and Fitness challenge" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoPBH-K0rZw3rFvzsKeKkllnKBHNfrn8TfBNdaYHjG9GrIHLXpUMMOmrH7dlmmNZj3GMkQPUnbnfagL-Tcr296up0llqQT1Yc3JJ5M3nmI1yVEZvHgp7cpDN-iHC61GFT-g6tSjh29pfG/s1600/dessert-447165_1280.jpg" title="" /></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;">Snacks are necessary to keep your metabolism at its peak throughout the day. The type of snacks consumed makes a difference in reaching your health goals. You don’t want to consume snacks that are light and calorie dense. Rather, you want to consume snacks that are full of nutrients and protein. Protein snacks will help you feel satiated, so you will not feel hungry as often. Here are five protein snacks that will help curb your appetite and keep you feeling full longer!</span></span></div>
<b id="docs-internal-guid-9a51c782-424b-043c-f780-8c4ebbe19b43" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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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;">Yogurt</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: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Greek yogurt is one of the best protein snacks! It has an important serving of dairy, is a natural probiotic, and has an average of 17 grams of protein per serving! When selecting your Greek yogurt, check the label to make sure you are purchasing a brand that does not have a lot of additives, like sugars or fake flavorings. It is best to choose a plain, lowfat, Greek yogurt and add toppings. To sweeten it up, add a little raw honey, and garnish the yogurt with berries. </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;">Edamame</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: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Edamame is a satisfying and delicious mid-day snack to ease your afternoon cravings! You can purchase edamame dry roasted, or you can prepare your own! Edamame is great plain or lightly salted for an on-the-go snack, but you can play it up with many different flavor combinations. Try spicy toasted sesame and garlic, citrus and salt, cilantro and lime, or any variety of seasoning that you would enjoy!</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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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;">Jerky</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: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Jerky is one of the easiest on-the-go protein snacks! When purchasing, read the label and make sure it is not Jerky with an overload of sodium and preservatives. These make the protein snack less healthy in the long run. You could make homemade jerky with all of the protein and none of the preservatives! Preparing jerky ensures the quality of the meat you are consuming.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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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;">Peanut Butter</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
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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;">All natural peanut butter is a great source of protein and healthy fats. Eat it with celery or carrots for a satisfying crunch, or eat just a couple plain tablespoonfuls if you are craving a snack! It will help you feel full and satisfied until your next meal.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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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;">Eggs</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: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eggs are a great protein snack. Hard-boiled eggs are so easy to pack as a snack, and will satisfy any amount of hunger. Enjoy a hard-boiled egg with a little salt and pepper to add more flavor for your on-the-go snack.</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 about to embark on your journey to a healthier lifestyle, </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;">! I’d love to support you on your journey to health and wellness. :)</span></span>

clean eating, clean eating snacks, healthy choices, healthy eating, healthy foods, healthy snacks, Protein, protein snacks

5 Protein Snacks that Pack a Punch

Snacks are necessary to keep your metabolism at its peak throughout the day. The type of snacks consumed makes a difference in reaching y...

Posted by Alyssa Schomaker / Thursday, July 16, 2015 / No comments / busy mom , clean eating , fitness , food , health , healthier life , healthy choices , healthy eating , healthy lifestyle , healthy snacks , simple healthy choices

Healthy Choices Made Simpler

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBiXHbZtoeeW_5Qkpa0tOxCZt5LCEH6hWai74VPVw_sE2JmueMiglCC9DmcTbkX0ADuq01iSMi0t5e-EwhPEwY8wNErLA70jfnUqZokBb1_ob_VtUoOAV9Q026bogWxWHXPF282wAWJZal/s1600/HealthyChoices.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Fresh fruits as healthy choices for snacking" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBiXHbZtoeeW_5Qkpa0tOxCZt5LCEH6hWai74VPVw_sE2JmueMiglCC9DmcTbkX0ADuq01iSMi0t5e-EwhPEwY8wNErLA70jfnUqZokBb1_ob_VtUoOAV9Q026bogWxWHXPF282wAWJZal/s1600/HealthyChoices.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Is making healthy choices sometimes a challenge for you? You’re not alone! Some days it can seem like temptation is everywhere, whether it’s a box of donuts in the breakroom or a hectic evening that has you wanting to stop at a drive-thru instead of cooking. Here are some tricks to help make healthy choices easier to make each day!</span></span></div>
<b id="docs-internal-guid-431d302f-785e-acf8-8818-fea44d67e806" 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: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Indulge sometimes.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">The key to sticking with healthy choices is to make sure you don’t feel like you are restricting yourself. Find a few healthy snacks that taste amazing, and take a few moments each day to treat yourself. Relax and unwind with a small piece of dark chocolate, taking the time to savor it. Nutritious snacks that you enjoy make it easier to commit to your healthy choices, but don’t be discouraged if you give in to temptation and eat something that’s not so good for you. Don’t beat yourself up! Instead, think about what caused you to give in and indulge. Were you eating because you felt emotional? You might be able to find ways to channel your emotions that don’t involve food. And, know that sometimes you need to be able to kick back and indulge a little bit.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Make them easy.</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">It’s much easier to make healthy choices when they are the quickest option available to you. When you come home and are hungry, it’s often easier to reach for a bag of chips instead of taking the time to prepare a healthy snack. It’s perfectly normal to want to choose the convenient option, especially when you’re a busy mom. The trick is to make healthy choices the most convenient ones. Avoid stocking your pantry with unhealthy convenience foods, and find a few nutritious options to keep on hand. So instead of coming home hungry and reaching for a bag of chips, you can reach for some pre-chopped veggies or dried fruit.</span></span></div>
<b 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: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Commit to them.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Healthy choices aren’t as beneficial to you if you only do them sometimes. Instead, you have to think of it as a new lifestyle. Following the previous tip of making them easier will make it that much simpler to stick with them! It might feel like a challenge at first, and you might have days where you take a wrong step, but commit to sticking with it for a few months. I promise one day you will wake up and discover that making healthy choices has become almost effortless. </span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Making healthy choices isn’t as intimidating as it may seem. Just remember to stick with them, and don’t feel discouraged if you have an off-day. Use your struggles as motivation to keep moving forward. If you need an extra boost of motivation, I’m here to help! Contact me if you want to learn more about how I can help you reach your goals.</span></span>

busy mom, clean eating, fitness, food, health, healthier life, healthy choices, healthy eating, healthy lifestyle, healthy snacks, simple healthy choices

Healthy Choices Made Simpler

Is making healthy choices sometimes a challenge for you? You’re not alone! Some days it can seem like temptation is everywhere, whether i...

Posted by Alyssa Schomaker / Monday, March 23, 2015 / No comments / abs , benefits of vegetables , diet , eating habits , fitness , habits , healthy , healthy choice , healthy eating , nutrition , organic , Recipes , vegetables

The Superpowers of Healthy Greens

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ5cVEGZSMkRftLncmwkTRnJInWGPqyTf7_7fvctSFsRWlvAVEXVQqMt9WlAQyrQM81E9b7XDVzPd673zhVkF4X3mtr-Tl8p6Pu-8ZJx_TE9bq-iTckUde6lavYukmwedHoDrJu-D_c7Wa/s1600/Healthy_Greens.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Healthy greens including asparagus, cucumber and green pepper. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ5cVEGZSMkRftLncmwkTRnJInWGPqyTf7_7fvctSFsRWlvAVEXVQqMt9WlAQyrQM81E9b7XDVzPd673zhVkF4X3mtr-Tl8p6Pu-8ZJx_TE9bq-iTckUde6lavYukmwedHoDrJu-D_c7Wa/s1600/Healthy_Greens.png" title="Healthy greens." /></a></div>
<span style="color: #666666; font-family: Verdana, sans-serif;">Healthy greens are a great way to add a burst of nutrition to your daily eating habits. There is an array of health benefits if you are eating them regularly. Plus, there are so many types of healthy greens that it’s easy to add a quick and delicious side dish to any meal. Or, you can make a full meal using healthy greens as the primary ingredient. <br /><br /><b>Immune System</b><br /><br />Healthy greens offer a bunch of vitamins and minerals, which help boost your immune system. Vitamins A, C, and E are found in most healthy greens and add extra nutrition to any snack or meal. The antioxidants found in healthy greens are a great way to maintain and protect your health. Phytonutrients are unique to healthy greens and offer an extra bit of healing of power to fight off illness and protect your immune system.<br /><br /><b>Weight Control</b><br /><br />Because most healthy greens are low in calories, you can eat a lot of them without worrying about excessive weight gain. Most healthy greens have a high amount of fiber in them, which will keep you full and satisfied. Using healthy greens for a large portion of your meal also decreases glucose intake. Fresh, healthy greens don’t contain the sugar that is in processed foods, so it does not raise your blood glucose level or include excess sugar that can turn into fat. Plus, healthy greens contain water so they can help keep you hydrated all day long.<br /><br /><b>Improved Moods</b><br /><br />Healthy greens have so many healing and preventative properties that they can help improve mood swings. They also promote lower cholesterol and blood pressure. Plus, the fiber in healthy greens helps control sugar-induced mood swings by slowing down the absorption of carbohydrates into your bloodstream after you’re done eating. <br /><br />Some of my favorite ways to eat healthy greens are in a tasty spinach salad, with a side of roasted, spiced broccoli, or munching on fresh green peppers as a snack. But there are SO many options. I can easily switch up the type of healthy greens I’m eating, or the way I prepare them. Time to get creative! </span>

abs, benefits of vegetables, diet, eating habits, fitness, habits, healthy, healthy choice, healthy eating, nutrition, organic, Recipes, vegetables

The Superpowers of Healthy Greens

Healthy greens are a great way to add a burst of nutrition to your daily eating habits. There is an array of health benefits if you are ea...

Posted by Alyssa Schomaker / Friday, December 5, 2014 / No comments / Dark chocolate , energy , fitness , food , fruit , general health , health , healthy choices , healthy eating , nutrition , Protein , veggies , water

How to Eat for Energy

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhvRfXgUlDpXD25GxyiX5y7l_-Zcb2gbMfm_lSpqHrTHWpqKpjPbe71NCAzqnKjh7ejA-Tby6f2SzfASYqjPlnsGBJWvVj36CO_mdDBQ1H3dp2a8-_l27LlaCWHrJQhxhNH_p3yfpf7Xw/s1600/energy_foods.png" imageanchor="1"><img alt="Healthy foods like apples are something you should eat for energy." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhvRfXgUlDpXD25GxyiX5y7l_-Zcb2gbMfm_lSpqHrTHWpqKpjPbe71NCAzqnKjh7ejA-Tby6f2SzfASYqjPlnsGBJWvVj36CO_mdDBQ1H3dp2a8-_l27LlaCWHrJQhxhNH_p3yfpf7Xw/s1600/energy_foods.png" title="eat for energy" /></a></div>
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<span style="background-color: transparent; font-family: Arial; 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: #666666;">We’ve all been attacked by the afternoon energy blues and they can be tough! Turning to sugar or caffeine is not the answer, it’s going to give you false energy that will cause you to crash later on. So, I’d like to share with you some foods that you should eat for energy to help your body naturally ward off those wary afternoon blues.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Foods to eat for energy:</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Veggies</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. If you are trying to eat for energy, veggies are amazing! Some vegetables have protein, complex carbs and good fats that will keep you energized. I recommend bell peppers, carrots, cucumbers and broccoli. Iron deficiencies can cause fatigue, so eat foods like spinach that are full of iron to rev up your energy.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Starches</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. These are typically full of fiber and protein to keep your energy high and stomach satisfied for hours. I love to add a little brown rice, lentils, beans, granola or quinoa to my afternoon snacks as I eat for energy. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fruits.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Besides being absolutely delicious, fruits are an awesome source because they are chock full of antioxidants, natural sugars and complex carbs that turn into energy. Some of my favorites are apples, berries, melons, pears and coconut. Add a little lemon to your water and you’ve got a tasty burst of liquid energy!</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Proteins</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Add a protein to your snack or meal as you eat for energy; it will help sustain energy to keep you going strong all day. Good sources of protein are almonds, yogurt, protein bars, hummus, salmon, eggs, beans and lentils. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Water</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Sometimes it’s not all about how you eat for energy, staying hydrated is important too! Drink enough water throughout the day or dehydration will slow you down. Remember, caffeine is even more dehydrating so try drinking more water for energy before sipping some coffee. </span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 11pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Dark Chocolate</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. My favorite! Grab a piece of dark chocolate when it’s time to eat for energy. Make sure it is dark so that it is full of antioxidants and doesn’t have all the added sugar of milk chocolate, which can cause a sugar high and crash later on.</span></span></div>
<span style="color: #666666;"><span id="docs-internal-guid-5d93883e-11e3-6ea4-5d30-671473b48f7b"></span></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 11pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Aside from eating the right foods, general health is so important for staying energetic the whole day long. Be sure to eat real, unprocessed food. Choose food that is local and in season to get the maximum amount of vitamins and nutrients and eat a balanced selection of foods to feel good all day long. Don’t forget to get enough sleep - it’s difficult to eat for energy if you aren’t properly resting up during the night.</span><span style="background-color: #f0fcff; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s not always about the shots of caffeine and bursts of sugar. Be healthy as you eat for energy and stay alert the whole day by eating these delicious foods throughout the day.</span></span></div>

Dark chocolate, energy, fitness, food, fruit, general health, health, healthy choices, healthy eating, nutrition, Protein, veggies, water

How to Eat for Energy

We’ve all been attacked by the afternoon energy blues and they can be tough! Turning to sugar or caffeine is not the answer, it’s going t...

Posted by Alyssa Schomaker / Saturday, November 29, 2014 / No comments / clean eating , easy meals , fitness , health recipe , healthy dinner , healthy eating , nutrition , Recipes , tuna , tuna recipe

Easy Tuna Recipes

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWtXoM1uE7qkXjo4XJisX47Lc6VL4oujXdkGCn98ktcFl8IRKxw7OD8AfIhyphenhyphencty2HkVAt5BbybUytzSRLKNhNtUhB0zad9PC81ojqDyJVVkOERhwYFL6Qy4343oMFhN_y074C-MSpo-Wmy/s1600/tuna.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Tuna over greens - a simple tuna recipe. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWtXoM1uE7qkXjo4XJisX47Lc6VL4oujXdkGCn98ktcFl8IRKxw7OD8AfIhyphenhyphencty2HkVAt5BbybUytzSRLKNhNtUhB0zad9PC81ojqDyJVVkOERhwYFL6Qy4343oMFhN_y074C-MSpo-Wmy/s1600/tuna.png" title="Tuna recipes. " /></a></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">Hey guys! Let’s talk about tuna. Tuna has some great nutritional benefits, so I wanted to share a few easy tuna recipes with you and explain some of the health benefits. Tuna contains omega-3 fatty acids which reduce inflammation in your body and can reduce the risk of heart disease, cancer and arthritis. Niacin is a B-vitamin found in tuna that can help with the health of the digestive system, skin and nerves. Tuna is also a source of vitamin B12, which supports the functioning of the brain and can help turn food into usable energy.</span></span></div>
<b id="docs-internal-guid-4174389f-c3fe-0273-78ab-3467af8dac54" style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; 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: #999999;">Canned tuna contains mercury which can cause nervous system damage, so it is a good idea to limit how much you eat if it is canned. One of the easy tuna recipes listed below uses canned tuna, but you can also bake and pull apart a fillet if you’d rather not use the canned. Albacore, or white tuna, contains more omega-3 vitamins but has a higher mercury level. Skipjack, or light tuna, contains less mercury so you can eat more of it. According to the Natural Resources Defense Council, it is safe to eat one serving of skipjack every 3-4 days and one serving of white tuna every 9-14 days. Choose a canned tuna that has “BPA free” on the label to limit your exposure to the harmful chemical found in the linings of cans. Otherwise, stick with the fresh tuna filets to avoid the potential hazards of the mercury.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">Let’s get to the fun part, here are a few easy tuna recipes!</span></span></div>
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<h4 style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Easy tuna recipes: grilled tuna steaks</span></span></h4>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Ingredients</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">¼ cup orange juice</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">¼ cup soy sauce</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">2 Tbsp olive oil</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">1 Tbsp lemon juice</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">2 Tbsp chopped fresh parsley</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">1 clove minced garlic</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">½ tsp chopped fresh oregano</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">½ tsp ground black pepper</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">½ tsp thyme</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">4 4-oz tuna steaks </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Directions</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">In a large dish, mix together orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano, pepper and thyme. Place the tuna steaks in the marinade and turn to coat, then cover and refrigerate for 30 minutes. Lightly oil grill grate and turn on to high heat. Cook steaks for 5 minutes, then turn and baste with marinade. Cook for 5 more minutes or until desired doneness.  </span></span></div>
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<h4 style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Easy tuna recipes: Tuna & Kelp Noodle Stir Fry</span></span></h4>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Ingredients</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">1 Tbsp refined coconut oil</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">7 ounces ahi tuna, cubed</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">½ sweet bell pepper</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">⅓ cup red onion, thinly sliced</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">2 tsp fresh ginger, grated or minced</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">2 garlic cloves, grated or minced</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">4 mushrooms, sliced</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">½ package of kelp noodles, soaked in hot water for 5 minutes</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">2 teaspoon soy sauce or tamari</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">salt and pepper</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">dash of crushed red pepper</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">¼ cup carrot, julienne-cut</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">2 Tbsp fresh cilantro </span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">2 Tbsp fresh chopped scallions</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Directions</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">Season cubed tuna with salt and pepper and 2 tsp of soy sauce, set aside. In large skillet or wok, add oil to skillet until melted over medium-high heat. Add bell pepper, onions mushrooms and carrots and cook for 2-3 minutes. Add garlic, ginger and kelp noodles and cook for 1-2 minutes, stirring occasionally, until onions are translucent. Add tuna to pan cook for 1-3 minutes or until desired doneness is reached. Season with soy sauce, sesame oil, crushed red pepper and fresh cilantro. Toss and serve.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Easy tuna recipes: Tuna Lettuce Wraps</span></span></h4>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Ingredients</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">1 can tuna</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">1 avocado</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">chopped red onion</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">salt and pepper to taste</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">½ tomato, chopped</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">1 Tbsp lemon juicce</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">lettuce</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Directions</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #999999;">In a small bowl, mix 1 can of tuna and 1 avocado with a fork until mixed. Add red onion, tomato, lemon juice and salt pepper and mix well. Wrap tuna mixture in lettuce and it’s ready to eat. Easy tuna recipes don’t get easier than that!</span></span></div>
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<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">I hope you enjoy these easy tuna recipes, I suggest eating tuna for a meal once every 1-2 weeks to get all the health benefits. These dishes would go great with a side of fresh veggies in the summer, or cooked veggies in the chillier seasons. Enjoy!</span></span>

clean eating, easy meals, fitness, health recipe, healthy dinner, healthy eating, nutrition, Recipes, tuna, tuna recipe

Easy Tuna Recipes

Hey guys! Let’s talk about tuna. Tuna has some great nutritional benefits, so I wanted to share a few easy tuna recipes with you and expl...

Posted by Alyssa Schomaker / Saturday, November 15, 2014 / No comments / exercise , fitness , healthy , healthy eating , healthy family , healthy lifestyle , sleep

Daily Habits of a Healthy Family

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<span style="background-color: transparent; font-family: Arial; 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: #666666;">I can admit that health takes time and energy, but being a healthy family is so important and the benefits of being healthy and feeling great are truly worth it! Here are a few daily habits that can help raise the level of health in your family.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6qPg4qkIzBLGJUA7u07z35BDI1nCJZbEZNcEefEgPFfqRNxQVTb28lLzlrHpu7dSLd3qyyedFrZJ8c3q1Qg7Pz-X1AjbJNjuIRt_SalrQT1BRR7zi8UL0EtkEwYz4cfB9WWUhwG9sudd/s1600/IMG_6822.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="558" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6qPg4qkIzBLGJUA7u07z35BDI1nCJZbEZNcEefEgPFfqRNxQVTb28lLzlrHpu7dSLd3qyyedFrZJ8c3q1Qg7Pz-X1AjbJNjuIRt_SalrQT1BRR7zi8UL0EtkEwYz4cfB9WWUhwG9sudd/s1600/IMG_6822.jpg" width="640" /></a></div>
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<b id="docs-internal-guid-19f10334-a499-f057-e343-6f1239532f7b" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Start the Day Right.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make a nutritional breakfast top priority in the morning - try to stay away from sugary cereals and processed foods. I have a few breakfast ideas for the healthy family posted </span><a href="http://www.afitnurse.com/search/label/breakfast" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">here</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Drink Water</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Your body needs water! Sometimes, when I start feeling sick or get a headache, I think about the last time I drank water and it usually just ends up being a hydration issue. Remember, fruit juices and sodas do NOT count as water, keep your healthy family away from sugary beverages.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Be Active.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Incorporate some exercise into your day, whether it’s an actual workout or a game of soccer in the backyard. To be a healthy family, make sure at least one activity involves a type of exercise each day. An after dinner walk and yard work are great things to do as a family that involve movement. Family skating and hikes are also free and a great way to get outdoors together.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Eat Fresh.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Try to avoid processed foods and make as many homemade meals and snacks as possible. This is going to take some time and effort, but your whole family will feel and look healthier because of it. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Sleep.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> A healthy family needs their sleep! Have a general time that everyone goes to bed in order to get enough sleep. If there are nights where you stay up a little later or need to get up a little earlier, try to plan a little nap time in the middle of the day. This is one area that I need to work on for sure. Setting an alarm on my phone at 11p has been a helpful reminder.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Free Time.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Finally, make sure to enjoy a little free time. You can spend this time together as a family, or separate. If the kids are old enough, let them choose what they want to do for a half hour, like read a book, watch a show or make a craft. If the kids are young, take turns giving the adult some free time or hire a babysitter everyone once in awhile. You need to take some time for yourself, once a day is best!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; 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: #666666;">Try incorporating these tips one at a time until being a healthy family becomes a daily habit. Remember, you have to do something over and over to make it a habit, so don’t give up, make some good habits!</span></span></div>
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exercise, fitness, healthy, healthy eating, healthy family, healthy lifestyle, sleep

Daily Habits of a Healthy Family

I can admit that health takes time and energy, but being a healthy family is so important and the benefits of being healthy and feeling g...

Posted by Alyssa Schomaker / Tuesday, October 7, 2014 / No comments / busy mom , eggs , fruit. cottage cheese , healthy , healthy eating , healthy snacks , lettuce wraps , nuts , veggies

Quick Snack Ideas for Those Busy Days

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoRcJwX5moUVD-AYkHTeMjuX6o3EeiRvEqB9YXwejI-p2R3HkjzHLDpPIxKZpdW-Jo8IIglsZgJmHYML8d0lA3evHUttfKuhMrYnOINJEsLOd0eApEdqKVHfJtrapwlTULbPOg6HDCx3DG/s1600/quick_snack_ideas.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Quick snack ideas - healthy snacking options." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoRcJwX5moUVD-AYkHTeMjuX6o3EeiRvEqB9YXwejI-p2R3HkjzHLDpPIxKZpdW-Jo8IIglsZgJmHYML8d0lA3evHUttfKuhMrYnOINJEsLOd0eApEdqKVHfJtrapwlTULbPOg6HDCx3DG/s1600/quick_snack_ideas.png" title="Quick snak ideas for a busy day. " /></a></div>
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<span style="color: #999999; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Snacking is an essential part of staying healthy in the midst of a busy lifestyle, so quick snack ideas are a must. Proper nutrition with minimal effort is key when it comes to quick snack ideas. I suggest planning a chunk of time one day to pack a bunch of snacks for the week. Or, make sure to plan a small amount of time in the evening to pack your snacks for the next day.</span></div>
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<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nuts</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: A great source of protein, nuts don’t need to be refrigerated and don’t make a mess! Nuts are one of the best quick snack ideas. My favorites are almonds, cashews and walnuts. You can pack them raw or coat them with coconut oil and brown sugar, and then bake for a sweet snack.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Veggies</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: Obviously veggies are a great way to snack. I suggest pairing them with a protein like hummus to make sure they fill you up. Celery with almond butter is a great match too! Quick snack ideas are all about finding the right combinations of healthy and delicious.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eggs</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: Hard boiled eggs are easy to make and a perfect addition to quick snack ideas. They are an awesome source of protein, so add them to your list during the busy season.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Leftovers</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: Pack up a bowl of leftovers from dinner the night before so all you have to do is reheat and enjoy. Sometimes quick snack ideas are just packing smaller amounts of something you have already made - simple!</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fruit</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: Quick snack ideas include a plethora of fruits. I like to pair fruits with something else, like apples and cinnamon or bananas and peanut butter. These are great for the afternoon when you just need a bit of sweetness to get through the rest of the day :)</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cottage Cheese </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cottage cheese is great to eat plain or you can enhance the flavor by adding fruit, cinnamon, honey or pure maple syrup. Great to eat while answering emails or waiting for the kids to get off the bus.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lettuce Wraps </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Quick snack ideas sometimes means wrapping tasty delights in lettuce. You can wrap bacon and tomato for a quick BLT or find a lunch meat with no nitrates or preservatives. I’ll sometimes even wrap up some stir fry from dinner the night before and it is delicious!</span></span></div>
<span style="color: #999999;"><br /></span>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; 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: #999999;">Quick snack ideas are essential for a healthy on-the-go lifestyle. Take my ideas and make them your own. Don’t let your busy lifestyle keep you from eating and snacking healthy, stay active and stay strong!</span></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>

busy mom, eggs, fruit. cottage cheese, healthy, healthy eating, healthy snacks, lettuce wraps, nuts, veggies

Quick Snack Ideas for Those Busy Days

Snacking is an essential part of staying healthy in the midst of a busy lifestyle, so quick snack ideas are a must. Proper nutrition with...

Posted by Alyssa Schomaker / Friday, January 15, 2016 / No comments / 21 day fix approved , almonds , Alyssa schomaker , cauliflower recipes , clean eating , clean eating recipes , healthy eating , Healthy recipes , Recipes

CLEAN EATING ALMOND CRUSTED ROASTED CAULIFLOWER

Posted by Alyssa Schomaker / Monday, January 11, 2016 / No comments / 21 day fix approved , Alyssa schomaker , banana recipes , beachbody , clean eating , clean eating recipes , fitness , healthy , healthy eating , nutrition , Tips by Alyssa Schomaker

Clean Eating Banana Pops

Posted by Alyssa Schomaker / Wednesday, November 18, 2015 / No comments / clean eating , clean eating snack ideas , eating healthy , food , food swap , healthy eating , tips to eat clean

Healthy Food Swaps for Unhealthy Snacks

Posted by Alyssa Schomaker / Wednesday, October 28, 2015 / No comments / clean eating , eating healthy , food prep , food preparation , food prepping , fresh food , get healthy , healthy , healthy choices , healthy eating , healthy family , healthy foods

3 Tips for Food Prep

Posted by Alyssa Schomaker / Friday, August 28, 2015 / No comments / clean eating , clean eating snacks , healthy choices , healthy eating , healthy foods , healthy snacks , Protein , protein snacks

5 Protein Snacks that Pack a Punch

Posted by Alyssa Schomaker / Thursday, July 16, 2015 / No comments / busy mom , clean eating , fitness , food , health , healthier life , healthy choices , healthy eating , healthy lifestyle , healthy snacks , simple healthy choices

Healthy Choices Made Simpler

Posted by Alyssa Schomaker / Monday, March 23, 2015 / No comments / abs , benefits of vegetables , diet , eating habits , fitness , habits , healthy , healthy choice , healthy eating , nutrition , organic , Recipes , vegetables

The Superpowers of Healthy Greens

Posted by Alyssa Schomaker / Friday, December 5, 2014 / No comments / Dark chocolate , energy , fitness , food , fruit , general health , health , healthy choices , healthy eating , nutrition , Protein , veggies , water

How to Eat for Energy

Posted by Alyssa Schomaker / Saturday, November 29, 2014 / No comments / clean eating , easy meals , fitness , health recipe , healthy dinner , healthy eating , nutrition , Recipes , tuna , tuna recipe

Easy Tuna Recipes

Posted by Alyssa Schomaker / Saturday, November 15, 2014 / No comments / exercise , fitness , healthy , healthy eating , healthy family , healthy lifestyle , sleep

Daily Habits of a Healthy Family

Posted by Alyssa Schomaker / Tuesday, October 7, 2014 / No comments / busy mom , eggs , fruit. cottage cheese , healthy , healthy eating , healthy snacks , lettuce wraps , nuts , veggies

Quick Snack Ideas for Those Busy Days

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