A Fit Nurse: lunch

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Posted by Alyssa Schomaker / Thursday, August 13, 2015 / No comments / clean lunch ideas , eating healthy , family , fitness , health , healthy choices , healthy family , kids , Kids Health , lunch , tips to eat clean

Packing Your Kids a Healthy Lunch

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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Whether you are packing your children’s lunches for a fun day at the beach, a play date with their friends, or school, adding healthy choices in their lunchbox is important! You want to make sure they are growing strong and healthy. A healthy lunch can be a challenge to prepare. Kids are susceptible to pressures from their peers and the media when it comes to food options. Overcoming these influences is difficult, but it can be done! Here’s how!</div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Have a Conversation</div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The first step in creating a healthy lunch is having a conversation with your children about healthy food! Help them understand what “healthy” means and how healthy choices will be good for their bodies and brains! Kids want to grow, and they want to be strong and smart. Tell them about the healthy aspects of certain vegetables, fruits, nuts, and proteins. The more they know, the more they will be interested in the food they consume. </div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Decide what kinds of foods you would reasonably be able to pack in a healthy lunch. Make a list. With the list of foods that you have created, ask your children to pick their favorites! Involving your children in the preparation will make them more excited about the process! Then, you can pack nutritious lunch options based on their healthy preferences.</div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Know the Basics</div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is important that your children eat well-rounded meals. What constitutes a healthy lunch? There are many ways to get proper nutrition, but the basics come down to protein, vegetables, whole grains, and dairy. Putting the basics into each healthy lunch will give your children a nutrient dense diet, helping them grow strong!</div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Now that you have a general idea of what to pack, it’s time to pack it right! A healthy lunch is only healthy if it is properly stored and maintained. To create a portable lunch, you’ll need ice packs, a lunch box, a stainless steel thermos, and air-tight microwave safe containers.  To involve your children even more in this process bring, them along when you go shopping for these essentials. Let them pick the color thermos they like, the shape of the ice packs, and the design of the lunch box! Just make sure the lunch box is well-insulated and roomy enough to store the containers and the thermos.</div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fun Food Ideas</div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">To keep things interesting for your kids, here are some fun food ideas for healthy lunches. Kids tend to love finger food! Try making your own healthy version of pre-packaged lunch snacks. Pack whole grain crackers, fresh deli meats, and slices of your child’s favorite cheese. Then, they get to put all the food together as if it is their own creation!</div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Another great finger food option is a pinwheel wrap. Take your whole grain wrap and put in the ingredients that your kids desire. Tightly wrap and then place toothpicks through the wrap about an inch apart. Cut between the toothpicks and you will have bite-sized pieces that have all the colors of the ingredients! It is a pretty finger food that your kids will love, too.</div>
 
 
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You can also try using long kebab sticks for a variety of lunch options. You can make fruit kebabs, meat and cheese kebabs, or vegetable kebabs. It is a simple way to add variety to your kids’ healthy lunch.</div>
 With these ideas in mind, planning and packing a healthy lunch for your kids is easy and fun. You may even want to pack your own healthy lunch! If you are looking to pursue a healthier lifestyle and improve the lives of your family, please <a href="http://www.afitnurse.com/" style="text-decoration: none;">contact me</a>! I can help you get on track with food, fitness, and a healthier approach to living!

clean lunch ideas, eating healthy, family, fitness, health, healthy choices, healthy family, kids, Kids Health, lunch, tips to eat clean

Packing Your Kids a Healthy Lunch

Whether you are packing your children’s lunches for a fun day at the beach, a play date with their friends, or school, adding healthy c...

Posted by Alyssa Schomaker / Tuesday, June 2, 2015 / No comments / diet , dinner , dinner recipes , fitness , health , healthy snacks , healthy wraps , lunch , lunch recipes , meals , nutrition , Recipes

Healthy Wraps for Lunch or Dinner

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Healthy wraps are a great meal option for busy families, or anyone who is always on the go. They’re easy to make, convenient to eat, and simple to customize with your favorite ingredients, so they’re perfect for a quick lunch. Healthy wraps also make for a wonderful dinner when you don’t have the time to prepare more complicated dishes. The best part? You’ll have a filling and tasty meal without a sinkful of dishes to wash after you’re done eating! Want to enjoy some healthy wraps? Here are some ideas to get you started:</div>
 
 
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Lunch: When it comes to lunch, you’ll probably want to fill your healthy wraps with ingredients that are satisfying without being too heavy. To make your wrap more filling, try spreading a thin layer of hummus on your tortilla before topping with the other ingredients. Be sure to pack your healthy wraps with plenty of fresh greens. From there, you can add a mixture of fresh veggies. You can also experiment by adding some fruit to your healthy wraps. Grapes, apples, and strawberries all make great additions, especially for wraps filled with chicken. Add some of your favorite protein (chicken, quinoa, beans, etc.) to make it even more nutritious.</div>
 
 
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Dinner: If you want to try making healthy wraps for dinner, you can try using the lighter ideas for lunch wraps, or you can experiment by adding some ingredients that involve a little more prep time. Try making a burrito-inspired wrap by adding some brown rice, or get creative by adding ingredients such as grilled mushrooms, dried cranberries, or even some baked sweet potato. Avoid adding fatty spreads such as mayonnaise. Instead, opt for healthier (and more flavorful) alternatives such as salsa, mustard, or a light vinaigrette.</div>
 Healthy wraps are one of my favorite things to make because they make it easier to pack a lot of nutrition in one portable meal. They also give you a lot of freedom to be creative with what you put in your meal. With simple ingredients, you can create amazing flavor combinations that your whole family can enjoy. To make your healthy wraps even easier, try preparing fillings in advance and storing them in the refrigerator. A few minutes of prep work can make this quick meal even quicker! If you have some favorite quick healthy treats, I’d love to hear about them! And if you want to learn more about making fitness and nutrition part of your daily routine, <a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;">contact me</a>!

diet, dinner, dinner recipes, fitness, health, healthy snacks, healthy wraps, lunch, lunch recipes, meals, nutrition, Recipes

Healthy Wraps for Lunch or Dinner

Healthy wraps are a great meal option for busy families, or anyone who is always on the go. They’re easy to make, convenient to eat, and ...

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

Focus T25 5 day Quick Start Meal Plan

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

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

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Morning Meltdown 100 test Group

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