A Fit Nurse: pumpkin

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Posted by Alyssa Schomaker / Wednesday, October 17, 2018 / No comments / afitnurse , Alyssa schomaker , autumn , fall , fall recipes , pumpkin , pumpkin season

Roasted Pumpkin Seeds

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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">And the pumpkin season continues!
People go crazy over this season. Before you start carving one up to put on
your porch for Halloween, grab a few small ones to use this week!<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">Did you know that pumpkins have
incredible health perks? You should be taking advantage of it. <o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;"><b>Here are few of pumpkin health
benefits:<o:p></o:p></b></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;"><b>Powerful Potassium</b><o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">The high level of potassium in
pumpkin will do you good, particularly your blood pressure. More potassium also
protects against a lower risk for stroke. It also helps to avoid the loss of
muscle mass and defends the mineral density of your bones too.<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;"><b>Contains Beta-carotene</b><o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">Pumpkin is one of the biggest and
best sources of beta-carotene out there. This powerful antioxidant is what
gives off that bright orange color. It converts to vitamin A when ingested and
does wonders for your body. This will also help you look and feel younger too!<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;"><b>Regulate Blood Sugar</b><o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">Pumpkins makes an excellent
choice for those that are prone to blood sugar issues. It’s brimming with plant
compounds that have been shown to have an incredible effect on glucose
absoprtion.<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;"><b>Fiber Rich</b><o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">Pumpkins can help you get that
much needed fiber for your body. Eating enough fiber will help control blood
sugar absorption in your bloodstream. Also helps your digestive system healthy!<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;"><b>Immunity Booster</b><o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">The pulp and the seeds contain
Vitamin C and combined with Beta-carotene it is a powerful immune system
booster! <o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;"><b>Recipe of the Week:</b><o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">Roasted Pumpkin Seeds<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">2 cups pumpkin seeds<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">3 tsp olive oil<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">cayenne pepper<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">garlic powder<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">onion powder<o:p></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;">Clean seeds and toss with olive
oil and spices. Spread it on the baking sheet and bake for 325 degrees for
30-45 minutes. Toss it occasionally.<o:p></o:p></span></div>
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afitnurse, Alyssa schomaker, autumn, fall, fall recipes, pumpkin, pumpkin season

Roasted Pumpkin Seeds

And the pumpkin season continues! People go crazy over this season. Before you start carving one up to put on your porch for Halloween...

Posted by Alyssa Schomaker / Monday, September 3, 2018 / No comments / Alyssa schomaker , fall season , fall season recipes , frapuccino , pumpkin , pumpkin clean eating recipes , pumpkin recipe , pumpkin spice frappe

Clean Eating Pumpkin Spice Frappuccino

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Fall season is coming! Get your ingredients ready for the perfect clean eating Pumpkin spice Frappuccino :) This is clean, gluten free and vegan!<br />
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Ingredients:<br />
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1 and 1/2 cups of cold coffee<br />
1 and 1/4 cups of unsweetened almond milk<br />
1/4 cup of pumpkin puree<br />
3 tbsp of maple syrup or stevia<br />
1 tsp of cinnamon<br />
1/4 tsp of cloves<br />
1/4 tsp of nutmeg<br />
light whipped cream<br />
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Procedure:<br />
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Prepare your brewed coffee. Prepare this overnight so it's very cold in the morning. It's a must.<br />
Then in a small bowl whisk the milk, pumpkin, stevia, cinnamon, cloves and nutmeg till well combined. Pour into ice cube tray and allow for the mixture to freeze. Prep this overnight too.<br />
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Once you have the cold coffee and frozen mixture cubes. Add all of it in a blender and blend till very smooth! Add more milk according to your taste or according to the smoothness that you prefer. Add more spices too if needed, top with whipped cream and enjoy!<br />
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Alyssa schomaker, fall season, fall season recipes, frapuccino, pumpkin, pumpkin clean eating recipes, pumpkin recipe, pumpkin spice frappe

Clean Eating Pumpkin Spice Frappuccino

Fall season is coming! Get your ingredients ready for the perfect clean eating Pumpkin spice Frappuccino :) This is clean, gluten free a...

Posted by Alyssa Schomaker / Monday, September 4, 2017 / No comments / afitnurse , Alyssa schomaker , beachbody elite , clean eating pumpkin recipes , fall recipes , pumpkin , pumpkin recipes , Recipes

Pumpkin Choco Chip Energy Bites

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnGyGnzTCd9p2r_5qSrZ0FmvB46xdcRIecV4GlBOgKimHJhV8xLeOds0QZ91CwtjqbTtJxG1oFWLS2dgUeTjiEWPlTHav7pcl7-b4RxKxw4dJSikbLaoq6NYZWZ4oSwRwW8NinXM3sHAy/s1600/Pumpkin-Energy-Bites.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="401" data-original-width="620" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnGyGnzTCd9p2r_5qSrZ0FmvB46xdcRIecV4GlBOgKimHJhV8xLeOds0QZ91CwtjqbTtJxG1oFWLS2dgUeTjiEWPlTHav7pcl7-b4RxKxw4dJSikbLaoq6NYZWZ4oSwRwW8NinXM3sHAy/s1600/Pumpkin-Energy-Bites.jpg" /></a></div>
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Ingredients:<br />
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1 cup old-fashioned oats (there are gluten free ones too!)<br />
2 scoops of vanilla Shakeology<br />
2 tsp ground cinnamon<br />
2 tsp Truvia or any sweetener that you prefer<br />
1/2 cup mixed nuts (almonds, walnuts)<br />
1 cup pumpkin puree<br />
2 tbsp mini chocolate chips (i prefer dark)<br />
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Method:<br />
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In a bowl mix oats, Shakelogy powder, cinnamon and sweetener of choice. Add in the puree and nuts and fold in the choco chips! Now the fun part, roll the dough into inch size balls.

afitnurse, Alyssa schomaker, beachbody elite, clean eating pumpkin recipes, fall recipes, pumpkin, pumpkin recipes, Recipes

Pumpkin Choco Chip Energy Bites

Ingredients: 1 cup old-fashioned oats (there are gluten free ones too!) 2 scoops of vanilla Shakeology 2 tsp ground cinnamon 2 ts...

Posted by Alyssa Schomaker / Monday, August 28, 2017 / No comments / Alyssa schomaker , beachbody , beachbody elite coach , clean eating , clean eating recipes , fall , fall clean eating recipes , pumpkin , pumpkin season

Pumpkin Frappuccino

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmeY-HUQHEHbk3j6GaevqPOchZczHyj-SPLG32AnC6DavCESEIyfLb-sxTlYlrA1sAzt67Mz6BHQsjXcAFuZvYe0jTIJwojYiwyNtz53qpufiqRyX7CHXcqGGsbrCiFcTBr9MyGrA4oDyp/s1600/d33115d71e9767a8c757076c75faff7e--pumpkin-spice-frappuccino-starbucks-pumpkin-spice.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="736" data-original-width="736" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmeY-HUQHEHbk3j6GaevqPOchZczHyj-SPLG32AnC6DavCESEIyfLb-sxTlYlrA1sAzt67Mz6BHQsjXcAFuZvYe0jTIJwojYiwyNtz53qpufiqRyX7CHXcqGGsbrCiFcTBr9MyGrA4oDyp/s1600/d33115d71e9767a8c757076c75faff7e--pumpkin-spice-frappuccino-starbucks-pumpkin-spice.jpg" /></a></div>
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<em style="background: rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #55585a; font-family: Georgia, "Times New Roman", Times, serif; font-size: 16px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Enjoy a delicious pumpkin spice frappuccino at home - clean, simple and guilt free!</em><br />
<em style="background: rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #55585a; font-family: Georgia, "Times New Roman", Times, serif; font-size: 16px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></em>
<span style="font-family: Georgia, Times New Roman, Times, serif;"><span style="background-color: white;"><b>Ingredients:</b></span></span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1 and 1/2 cups cold coffee</span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1 and 1/4 cups unsweetened vanilla almond milk </span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1/4 cup pumpkin puree</span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">3 Tablespoons pure maple syrup</span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1 teaspoon ground cinnamon</span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1/4 teaspoon ground cloves</span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1/4 teaspoon ground nutmeg</span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><span style="background-color: white;"></span></span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">light whipped cream, optional</span><br />
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<span style="font-family: Georgia, Times New Roman, Times, serif;"><b>Method</b>:</span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><br /></span>
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1. First, brew the coffee. Pour the coffee in a mug and keep overnight in the refrigerator. During the preparation of the frappuccino, the coffee must be very cold.</span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><br /></span>
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">2. Prepare a small bowl, add in the milk and whisk it together with the pumpkin, maple syrup, cinnamon, cloves and nutmeg until well combined. Pour in ice cube tray and freeze.</span><br />
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><br /></span>
<span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">3. One coffee is very cold and pumpkin ice cubes are frozen, add everything in a blender (use a strong one!) and blend till icy smooth. Add in more milk if you want to achieve the consistency that you prefer. Taste it according to your preference too. Add in whipped cream (which is optional) Serve.</span><br />
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Alyssa schomaker, beachbody, beachbody elite coach, clean eating, clean eating recipes, fall, fall clean eating recipes, pumpkin, pumpkin season

Pumpkin Frappuccino

Enjoy a delicious pumpkin spice frappuccino at home - clean, simple and guilt free! Ingredients: 1 and 1/2 cups cold coffee 1 an...

Posted by Alyssa Schomaker / Friday, September 30, 2016 / No comments / Alyssa schomaker , beachbody recipes , clean eating , clean eating recipes , fitness , health , health and fitness recipes , pumpkin , pumpkin recipes

Clean Eating Pumpkin Cheesecake Bars

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyg0sgx-SfhvTVc9rhKzWEi6g6gfLWzQk2AhA0zNEPFtjDnEsqKrQBBALaNI9laEQvJg6YuVO46LeKwZPiSU3Namv01gCgfpJXw3Pqq3MuhUPobLwm4z7CRbYrAs0h94-1QEiuArMeSql6/s1600/Clean+Eating+Pumpkin+Cheesecake+bars.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyg0sgx-SfhvTVc9rhKzWEi6g6gfLWzQk2AhA0zNEPFtjDnEsqKrQBBALaNI9laEQvJg6YuVO46LeKwZPiSU3Namv01gCgfpJXw3Pqq3MuhUPobLwm4z7CRbYrAs0h94-1QEiuArMeSql6/s1600/Clean+Eating+Pumpkin+Cheesecake+bars.jpg" /></a></div>
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<b><br /></b>
<b>Ingredients for Crust:</b><br />
<b><br /></b>
2 ½ cups (75g) brown rice<br />
cereal<br />
2 tbsp (26g) Truvia<br />
1 tbsp (14g) unsalted butter,<br />
melted<br />
5 tbsp (75mL) nonfat milk,<br />
room temperature<br />
<b><br /></b>
<b>Ingredients for Filling:</b><br />
<b><br /></b>
1 (8oz) block Greek yogurt cream cheese,<br />
softened<br />
1 cup (240g) plain nonfat Greek yogurt<br />
¾ cup (183g) pumpkin purée<br />
¾ tsp vanilla crème stevia<br />
1 large egg white, room temperature<br />
1 tsp cornstarch<br />
1 tsp ground cinnamon<br />
¼ tsp ground nutmeg<br />
¼ tsp ground ginger<br />
1 tsp vanilla extract<br />
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<b>Procedures:</b><br />
<b><br /></b>
<b>1. Preheat oven to 300 F.</b><br />
<b>2. Coat the baking pan and set it aside.</b><br />
<b>3. First thing to prepare is the crust. Add the cereal to the blender or processor till it is so fine. Stir in the rest of the ingredients till well incorporated. Gently press into the baking pan. </b><br />
<b>4. Bake and </b><b>Set aside. </b><br />
<b>5. Prepare the filling, add in cream cheese and Greek yogust in a bowl. Beat till smooth.</b><br />
<b>6. Add in pumpkin puree and stevia. Mix in egg whites till evenly mixed.</b><br />
<b>7. Add in the cornstarch, cinnamon, nutmeg, ginger, and vanilla.</b><br />
<b>8. Spread the filling on the crust evenly.</b><br />
<b>9. Bake at 300 F for 20-22 minutes. </b><br />
<b>10. Let it cool to room temperature, cover it with plastic wrap and chill. Chill it for at least 3 hours. Serve! Yum! </b>

Alyssa schomaker, beachbody recipes, clean eating, clean eating recipes, fitness, health, health and fitness recipes, pumpkin, pumpkin recipes

Clean Eating Pumpkin Cheesecake Bars

Ingredients for Crust: 2 ½ cups (75g) brown rice cereal 2 tbsp (26g) Truvia 1 tbsp (14g) unsalted butter, melted 5 tbsp (75mL) n...

Posted by Alyssa Schomaker / Monday, September 12, 2016 / No comments / Alyssa schomaker , beachbody , beachbody coach , beachbody elite , clean eating , clean eating recipes , pumpkin , pumpkin recipes

Pumpkin Banana Smoothie Recipe

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3lmx1A8-ZLQGTa-8gYz0DQk4_R7lMLhuglnZ4jJj1s9ybY47srsGUNC8VCJuipkxMGsL4pjFRERHvYmTpzCAz74BaAmh0UTQgCin_aoXEsbFSyCjatU3sWUq-hCTzgY7GpABmzb5NCG79/s1600/Pumpkin-Banana-Smoothie-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3lmx1A8-ZLQGTa-8gYz0DQk4_R7lMLhuglnZ4jJj1s9ybY47srsGUNC8VCJuipkxMGsL4pjFRERHvYmTpzCAz74BaAmh0UTQgCin_aoXEsbFSyCjatU3sWUq-hCTzgY7GpABmzb5NCG79/s1600/Pumpkin-Banana-Smoothie-2.jpg" /></a></div>
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When you are craving for pumpkin pie...this perfect fall clean eating recipe smoothie will satisfy your pumpkin pie craving! The frozen banana in this recipe adds creaminess to the mixture and makes the protein smoothie a whole lot healthier!</div>
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Ingredients:</div>
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<br /></div>
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1/2 cup pumpkin puree</div>
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1/2 banana, cut into pieces and frozen</div>
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1/2 scoop vanilla protein powder, I use vanilla Shakeology!</div>
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1 cup almond milk</div>
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1/2 tablespoon chia seeds</div>
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1 cup ice</div>
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1/2 teaspoon pumpkin pie spice</div>
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1 teaspoon agave nectar or sweeter you prefer</div>
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cinnamon for topping</div>
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Procedure:</div>
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<br /></div>
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1. Get your frozen bananas from the freezer, let it sit first for a few minutes.</div>
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2. Get your blender. Add all ingredients (that easy!!)</div>
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3. Blend it till smooth.</div>
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Serve!! Yum right?</div>
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<br /></div>
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If you are ready to start your fitness journey with me, <a href="mailto:afitnurse@gmail.com" target="_blank">email me</a>!! </div>
<br />

Alyssa schomaker, beachbody, beachbody coach, beachbody elite, clean eating, clean eating recipes, pumpkin, pumpkin recipes

Pumpkin Banana Smoothie Recipe

When you are craving for pumpkin pie...this perfect fall clean eating recipe smoothie will satisfy your pumpkin pie craving! The frozen...

Posted by Alyssa Schomaker / Thursday, September 8, 2016 / No comments / Alyssa schomaker , clean eating , clean eating recipes , fall , fitness , fitness coach , health , health and fitness , health coach , pumpkin , pumpkin recipes , Recipes

Pumpkin Pie Overnight Oats

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD2ZUTl6aZDU5vHgv00QbsGCpVUH-z-nbPaYxV76pfuXsf-QcHJbjWt1GYrhGNktQslz_qnCsP5Nqm3VWoCrnZNUYwzFEMEvRqdN4qY6m0UkUM66mKb6jGQ84eQiI6WlW3tNhI-4zzQ0Ni/s1600/Pumpkin+Pie+Overnight+Oats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD2ZUTl6aZDU5vHgv00QbsGCpVUH-z-nbPaYxV76pfuXsf-QcHJbjWt1GYrhGNktQslz_qnCsP5Nqm3VWoCrnZNUYwzFEMEvRqdN4qY6m0UkUM66mKb6jGQ84eQiI6WlW3tNhI-4zzQ0Ni/s1600/Pumpkin+Pie+Overnight+Oats.jpg" /></a></div>
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<br />
The season is here. The season of PUMPKINS!<br />
I am going to shower you with everything... pumpkins! Clean, healthy pumpkin clean eating recipes you can indulge this perfect season - guilt-free!!!!<br />
<br />
Now let's start something pumpkin that you can enjoy every morning and start your day right - Pumpkin Pie Overnight Oats. Perfect, right? Read on and make one of your own!<br />
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Ingredients:<br />
<br />
½ cup nonfat plain Greek yogurt or Coconut Milk Yogurt<br />
½ cup pumpkin purée<br />
¼ cup old-fashioned oats or steel oats, gluten free please!<br />
1 tbsp stevia, or honey, or agave nectar or any sweetener that you prefer. For this recipe, let's use Stevia<br />
¼ tsp ground cinnamon (smells so good, right?)<br />
nuts for toppings<br />
<br />
Procedure:<br />
<br />
1. Get your good ol' mason jars, or any container you prefer. But I just love the feel mason jar gives. ;) Make sure it's clean with a lid. Add all of the ingredients inside it. You can layer it if you like so it looks so nice, for picture purposes ;)  But stir it afterwards making sure it is thoroughly combined. Cover tightly. Refrigerate overnight. SERVE in the morning cold. Oh, you may also topped it with nuts like almonds or walnuts before you indulge just for added texture and crunch.<br />
<br />
If you want to know more about how to start your fitness journey, <a href="mailto:javeconsorte@gmail.com" target="_blank">email me</a>!<br />
<br />

Alyssa schomaker, clean eating, clean eating recipes, fall, fitness, fitness coach, health, health and fitness, health coach, pumpkin, pumpkin recipes, Recipes

Pumpkin Pie Overnight Oats

The season is here. The season of PUMPKINS! I am going to shower you with everything... pumpkins! Clean, healthy pumpkin clean eating...

Posted by Alyssa Schomaker / Friday, September 2, 2016 / No comments / Alyssa schomaker , beachbody , beachbody elite , Beachbody tips , clean eating , clean eating recipes , coaching , fitness , health , health and fitness , pumpkin , pumpkin recipes , Recipes

Clean Eating Pumpkin Chocolate Chip Cookies

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPU6OjgBY-cM6bgU5Mc66Tn2SeDpoAcDufHrJc2IWt91zZIVRpjCoA63nDpiV2Jwe2Pw8H64iVLZStCcvb_5BRv_k1gAK8VZuqVQ-zZdJWJT4PqfT8OWFO21R5dWM9E3kr66Awqpb7e48X/s1600/Clean+Eating+Pumpkin+Chocolate+Chip+Cookies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPU6OjgBY-cM6bgU5Mc66Tn2SeDpoAcDufHrJc2IWt91zZIVRpjCoA63nDpiV2Jwe2Pw8H64iVLZStCcvb_5BRv_k1gAK8VZuqVQ-zZdJWJT4PqfT8OWFO21R5dWM9E3kr66Awqpb7e48X/s1600/Clean+Eating+Pumpkin+Chocolate+Chip+Cookies.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;">These cookies are absolutely divine. It's gluten-free, dairy-free, no granulated sugar plus paleo! These would be perfect for the coming holidays! You might want to try it out :)</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">2 1/2 cups almond flour</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 tsp baking soda</span><br />
<span style="font-family: Verdana, sans-serif;">1/4 tsp sea salt</span><br />
<span style="font-family: Verdana, sans-serif;">1 tsp pumpkin pie spice (I love pumpkin pie spice!!)</span><br />
<span style="font-family: Verdana, sans-serif;">1 tablespoon finely-ground flax seeds</span><br />
<span style="font-family: Verdana, sans-serif;">3 tablespoon water</span><br />
<span style="font-family: Verdana, sans-serif;">1/4 cup maple syrup or honey or agave nectar</span><br />
<span style="font-family: Verdana, sans-serif;">1 vanilla extract</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 cup dark chocolate chips</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 cup pumpkin puree </span><br />
<span style="font-family: Verdana, sans-serif;">2 tablespoon coconut oil</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Procedure:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1. Make sure oven is preheated at 350 F and have your baking pan with parchment papers ready. </span><br />
<span style="font-family: Verdana, sans-serif;">2. In a cup or bowl, add in flax seeds and water then set it aside. You will know it is ready when the consistency is a bit thick, egg-like consistency.</span><br />
<span style="font-family: Verdana, sans-serif;">3. In a large bowl, add your almond flour, baking soda, salt, and the pumpkin spice. Mix it well.</span><br />
<span style="font-family: Verdana, sans-serif;">4. In a separae bowl mix maple syrup or honey whichever you prefer, add in the puree and the coconut oil, vanilla. Stir then add in the flax seed mixture.</span><br />
<span style="font-family: Verdana, sans-serif;">5. A portion a time, add in the dry ingredients to the wet ingredients gradually incorporating the dry to the wet till everything is added. Make sure to scrape the sides of the bowl. Mix well till combined properly. Add chocolate chips and mix well.</span><br />
<span style="font-family: Verdana, sans-serif;">6. Now the fun part - form it into an inch size balls! Place in the pan, flatten it a bit if back of spoon or use your palm. </span><br />
<span style="font-family: Verdana, sans-serif;">7. Pop in the oven for 12-15 minutes! Remove from heat and enjoy. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook,</span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank"> contact me!</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;"> I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span><br />
<br />

Alyssa schomaker, beachbody, beachbody elite, Beachbody tips, clean eating, clean eating recipes, coaching, fitness, health, health and fitness, pumpkin, pumpkin recipes, Recipes

Clean Eating Pumpkin Chocolate Chip Cookies

These cookies are absolutely divine. It's gluten-free, dairy-free, no granulated sugar plus paleo! These would be perfect for the c...

Posted by Alyssa Schomaker / Monday, October 13, 2014 / No comments / fall foods , pumpkin

Delightful Fall Foods: The Pumpkin

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlix8q7vPUd3dkWLBjPl9b9pEcFuuZrJn5J4cYnyaPqzYNAUjYS-9gsBrbrdtkCkZCGLuQQTiwFKqkI4HMqk1cfCMDC0sAnijncrne2zpJ2bldtvfcQvECyk6jkIq0mUkRxR2vikXFC-hD/s1600/pumpkin.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A pile of fall foods including pumpkins!" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlix8q7vPUd3dkWLBjPl9b9pEcFuuZrJn5J4cYnyaPqzYNAUjYS-9gsBrbrdtkCkZCGLuQQTiwFKqkI4HMqk1cfCMDC0sAnijncrne2zpJ2bldtvfcQvECyk6jkIq0mUkRxR2vikXFC-hD/s1600/pumpkin.png" title="Fall Foods - pumpkins" /></a></div>
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<span style="color: #999999; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">It is no doubt that fall is a delicious time of year. The time when social media is flooded with those inviting photos of pumpkin spiced lattes, delicious pies and other beverages and fall foods. So let’s talk about one of the main contributors to awesome fall foods: the pumpkin.</span></div>
<b id="docs-internal-guid-571ba66e-0b39-b819-671a-34675588c674" style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<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;">What is a Pumpkin? </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 pumpkin is a squash plant that grows on a vine and is used for fall foods and recreation. It is also a common object of tradition, such as jack-o-lanterns for Halloween, pumpkin pie on Thanksgiving and pumpkin spiced lattes to kick-off the fall season.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<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: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">What are the uses of a pumpkin?</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: bold; 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="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;">Growing/Picking!</span></span></div>
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</ul>
<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: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You can grow your own pumpkins or head to the nearest pumpkin patch to pick out your own freshly grown pumpkin for the freshest fall foods. All About Pumpkins has </span><a href="http://www.allaboutpumpkins.com/growing.html" 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;">a great guide</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;"> on how to grow pumpkins depending on growing conditions and intended use of the pumpkins.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<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;">Pumpkin patches are fun family activities and often include extra activities for you to enjoy like hayrides, gift shops with fall foods, corn mazes or petting zoos so you can make a fun family day out 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: bold; 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="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;">Eating!</span></span></div>
</li>
</ul>
<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: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pumpkins are delicious to eat and are low in calories and high in antioxidant vitamins like A, C and E. </span><a href="http://www.primallyinspired.com/top-25-paleo-pumpkin-recipes/" 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;">Primally Inspired</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;"> has an awesome list of top clean pumpkin recipes for you to try and you can find tons of other recipes all over the internet. You can toast pumpkin seeds for a delicious snack and add it to your collection of fall foods. And if you haven’t already, check out </span><a href="http://www.afitnurse.com/2014/08/before-you-reach-for-your-beloved.html" 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;">my healthy version of a pumpkin spice latte</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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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; 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="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;">Carving!</span></span></div>
</li>
</ul>
<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;">When we’re not using pumpkin in our fall foods, there is the good old Halloween tradition of carving pumpkins and lighting a candle in them to make a jack-o-lantern. It’s a fun activity to do with the family, just don’t give the kids a difficult carving pattern to follow or you will end up doing all the work!</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="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;">Chunkin!? </span></span></div>
</li>
</ul>
<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: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In my quest to learn all about pumpkins, I discovered a new use for pumpkins that I previously did not know about - punkin chunkin. It’s basically launching pumpkins from a catapult or catapult-like device to see how sturdy it is. There is even a </span><a href="http://punkinchunkin.com/" 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;">Punkin Chunkin world championship</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;">! Personally, I prefer eating or carving pumpkins but whatever floats your boat!</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<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: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Finally, I’d like to leave you with some fun pumpkin facts that I found at </span><a href="http://www.pumpkinfresh.com/facts.htm" 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;">http://www.pumpkinfresh.com/facts.htm</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>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">● Pumpkins are 90 percent water.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">● Eighty percent of the pumpkins supply in the United States is available in October.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">● Colonists sliced off pumpkin tips; removed seeds and filled the insides with milk, spices and honey. This was baked in hot ashes and is the origin of pumpkin pie.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">● Pumpkins were once recommended for removing freckles and curing snake bites.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">● The largest "official" pumpkin ever grown weighed 1,340 pounds.</span></span></div>
<span style="color: #999999;"><br /></span>
<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;">The joys of fall are upon us and the pumpkin is a significant factor in the delight of fall foods, beverages and activities. I hope you get to enjoy the diverse uses of a pumpkin this fall!</span></span></div>

fall foods, pumpkin

Delightful Fall Foods: The Pumpkin

It is no doubt that fall is a delicious time of year. The time when social media is flooded with those inviting photos of pumpkin spiced ...

Posted by Alyssa Schomaker / Thursday, November 7, 2013 / No comments / almond butter , clean eating , greek yogurt , healthy breakfast , ingredients , oatmeal , pumpkin , pumpkin butter

Fall breakfast delight

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I made this delicious pumpkin breakfast dish  this week! Since I love pumpkin everything I had to share with all of you! So simple and easy! Not to mention clean and healthy too!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4bcP7Gb7C-M4y4SgL1tJOdrxTsEE206D53ZGZNfETeWedcTwg3xQKNcemewGFqLuLWdXHz9OtgniOZGJQMoXlJcMeN0_9Y3MQB8NuwkAwLzELtxq36u4Zz60rAlaEz7U1c1uJKjMxC8lM/s1600/falldelight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="pumpkin oatmeal, clean eating, A fit nurse, Alyssa Schomaker, breakfast, clean eating" border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4bcP7Gb7C-M4y4SgL1tJOdrxTsEE206D53ZGZNfETeWedcTwg3xQKNcemewGFqLuLWdXHz9OtgniOZGJQMoXlJcMeN0_9Y3MQB8NuwkAwLzELtxq36u4Zz60rAlaEz7U1c1uJKjMxC8lM/s640/falldelight.jpg" title="" width="640"></a></div>
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Fall Delight<br><br> 1/4 cup uncooked, steel cut oats<br> 1 tsp ground flaxseed<br> 1 tsp pumpkin butter or almond butter<span class="text_exposed_hide">...</span><span class="text_exposed_show"><br> 1/4 cup cooked pumpkin, unsweetened<br> 1/2 cup Greek yogurt, plain<br> 3 tbsp pumpkin seeds, shelled and unsalted<br><br> Combine first 5 ingredients, mix well. Top with pumpkin seeds.</span></div>
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almond butter, clean eating, greek yogurt, healthy breakfast, ingredients, oatmeal, pumpkin, pumpkin butter

Fall breakfast delight

I made this delicious pumpkin breakfast dish this week! Since I love pumpkin everything I had to share with all of you! So simple ...

Posted by Alyssa Schomaker / Monday, November 4, 2013 / No comments / balls , chia seeds , cinnamon , dates , ginger , honey , no bake , nutmeg , oats , pumpkin , pumpkin puree , pumpkin seeds

pumpkin no bake energy bites

I found this recipe while surfing some new clean eating sites and it just might be one of the most amazing things I have ever tasted!  I love fall, pumpkin, and oatmeal and these little bites are just the ticket to a clean healthy snack!!!  I'm in heaven!  Now, to not eat them all in one sitting!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4g-Gy9cROERAUoW2gD8X-kxl-tWsXwbBRSmYUwY_1MkazNklv_45UTjUE3p57I8mFzirRcMQEeegLFfyNH2FC2_wSKQycBu7q3mhUB8xAzXZZpsQ90r35nW6JkhjjF2FA2jLaCWFAhAbb/s1600/pumpkinnobake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4g-Gy9cROERAUoW2gD8X-kxl-tWsXwbBRSmYUwY_1MkazNklv_45UTjUE3p57I8mFzirRcMQEeegLFfyNH2FC2_wSKQycBu7q3mhUB8xAzXZZpsQ90r35nW6JkhjjF2FA2jLaCWFAhAbb/s320/pumpkinnobake.jpg" width="320" /></a></div>
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<b>Ingredients</b></div>
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<li class="ingredient" id="zlrecipe-ingredient-0" itemprop="ingredients">8 oz. (about 1 packed cup) chopped dates </li>
<li class="ingredient" id="zlrecipe-ingredient-1" itemprop="ingredients">1/4 cup honey </li>
<li class="ingredient" id="zlrecipe-ingredient-2" itemprop="ingredients">1/4 cup pumpkin puree </li>
<li class="ingredient" id="zlrecipe-ingredient-3" itemprop="ingredients">1 Tbsp. chia seeds or flax seeds </li>
<li class="ingredient" id="zlrecipe-ingredient-4" itemprop="ingredients">1 tsp. ground cinnamon </li>
<li class="ingredient" id="zlrecipe-ingredient-5" itemprop="ingredients">1/2 tsp. ground ginger </li>
<li class="ingredient" id="zlrecipe-ingredient-6" itemprop="ingredients">1/4 tsp. ground nutmeg </li>
<li class="ingredient" id="zlrecipe-ingredient-7" itemprop="ingredients">pinch of salt </li>
<li class="ingredient" id="zlrecipe-ingredient-8" itemprop="ingredients">1 cup old-fashioned oats (dry, not cooked) </li>
<li class="ingredient" id="zlrecipe-ingredient-9" itemprop="ingredients">1 cup toasted coconut flakes </li>
<li class="ingredient" id="zlrecipe-ingredient-10" itemprop="ingredients">1 cup toasted pepitas (pumpkin seeds)</li>
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<b>Method</b></div>
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<span class="instructions" id="zlrecipe-instructions-list">Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon,  ginger, nutmeg and salt in a food processor, and pulse until smooth and  combined. </span></div>
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Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and  pepitas until evenly combined.  Cover and refrigerate for at least 30  minutes. </div>
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Once the mixture is cool (and easier to work with), use a spoon or cookie  scoop to shape it into your desired size of energy balls.  (Mine were  about 1-inch in diameter.)  Alternately, you can line a small baking pan with parchment paper, and press the mixture evenly into the pan, let it cool, and then cut into bars. </div>
Store covered in the refrigerator for up to 2 weeks.  (Storing them in the  refrigerator especially helps the energy bites hold their shape.)<strong> </strong></span><br />

balls, chia seeds, cinnamon, dates, ginger, honey, no bake, nutmeg, oats, pumpkin, pumpkin puree, pumpkin seeds

pumpkin no bake energy bites

I found this recipe while surfing some new clean eating sites and it just might be one of the most amazing things I have ever tasted! I lov...

Posted by Alyssa Schomaker / Saturday, October 5, 2013 / 1 Comment / almond milk , cinnamon , clean eating coffee creamer , cloves , coffee , creamer , fall , ginger , maple syrup , nutmeg , pumpkin , spice , vanilla

Clean Pumpkin Spice Coffee Creamer

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 The Pumpkin Spice Latte is a quintessential flavor of Fall. But if you, like me, don't want the extra calories or sugar filled syrups added to your coffees you will love this alternative. PLUS dishing out $4.25 every time you want your favorite coffee house beverage can become quite costly.</div>
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      Part of the reason I love Fall so much is because of the flavors. Hot, spicy drinks. Pumpkin, squashes, and other roasted Fall veggies. Cinnamon and nutmeg and ginger! Wonderful. And, not to mention the beautiful Fall colors, crisp breezes,  hayrides, pumpkin patches!!! Oh the list could go on and on! Enjoy this beautiful day!<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq9kvBFB2zOnwBY-zTOvgpDtXZhfo6WsOfnbIUL8SifMASSY5ZZWqH3k65PtYa31OS-ToGzynWbAnyqX0dRhyk6sbOS1O5fAt9B3rK6HFQE0b1Gyzs_tOihf3zZA_8GmT_-4c5h3yeWGvL/s1600/creamer2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq9kvBFB2zOnwBY-zTOvgpDtXZhfo6WsOfnbIUL8SifMASSY5ZZWqH3k65PtYa31OS-ToGzynWbAnyqX0dRhyk6sbOS1O5fAt9B3rK6HFQE0b1Gyzs_tOihf3zZA_8GmT_-4c5h3yeWGvL/s640/creamer2.jpg" width="372"></a></div>
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<em>Makes about 2 cups of creamer</em><br>
2 cups Almond Milk<br>
2 tbsp mashed pumpkin (canned is fine, but make sure it’s just pumpkin and not pumpkin pie)<br>
2 tbsp maple syrup<br>
1 tsp cinnamon<br>
¼ - ½ tsp nutmeg<br>
¼ - ½ tsp ground cloves<br>
¼ - ½ tsp ground ginger<br>
½ tsp vanilla extract<br>
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<strong>Direction</strong><strong>s</strong><br>
1. Whisk all the ingredients, except vanilla if you’re planning to add some, together in a sauce pan over medium-high heat.<br>
2. Heat until steaming, but not boiling.<br>
3. Whisk in vanilla.<br>
4. Pour into a jar for storage.<br>
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It's that easy!  Shake before using, as the spices may settle.

almond milk, cinnamon, clean eating coffee creamer, cloves, coffee, creamer, fall, ginger, maple syrup, nutmeg, pumpkin, spice, vanilla

Clean Pumpkin Spice Coffee Creamer

The Pumpkin Spice Latte is a quintessential flavor of Fall. But if you, like me, don't want the extra calories or sugar filled syrups ...

Posted by Alyssa Schomaker / Tuesday, August 20, 2013 / No comments / almond milk , baking powder , cinnamon , Clean Desserts , clean snacks , egg white , mugcake , peanut butter , Protein , pumpkin , vanilla

Three minute pumpkin mug (protein) cake

I have to share with you my new treat-secret! A treat so yummy and so healthy that you could have it everyday if you wanted to! Did I mention that it’s made in THREE minutes?<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW2fAjnl0y0FAujaS726PyQyTRanzurmWQ2lWYxYLQDgqoG4-4uNZuexn4t-I0SiOt84PlLT4cQOoziHw58KR-QghrZVXBbbFCyQ97U1EwtHEFwtZObkG1NakrB5OHI0B0F8Va4qJfYVnv/s1600/pumpkinproteinmugcake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW2fAjnl0y0FAujaS726PyQyTRanzurmWQ2lWYxYLQDgqoG4-4uNZuexn4t-I0SiOt84PlLT4cQOoziHw58KR-QghrZVXBbbFCyQ97U1EwtHEFwtZObkG1NakrB5OHI0B0F8Va4qJfYVnv/s320/pumpkinproteinmugcake.jpg" width="296" /></a></div><br />
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I don’t know about you, but there have been plenty of times when I get hungry and I devour anything that is readily available, it doesn’t matter what it is. This happens to me frequently, specially when I skip a meal and don’t stick to my “eat-every-2-to-3-hours” rule. I love fall... pumpkins and honey crisp apples! Yummmy! So this mug cake creation incorporates pumpkin now that we are starting to embark on that time of year! <br />
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Pumpkin has amazing health benefits as well! Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:<br />
Alpha-carotene, Beta-carotene, Fiber, Vitamins C and E, Potassium, and Magnesium. Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss. <br />
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Ingredients:<br />
<ul class="check"><li>       1 egg white (actual egg, not from the carton)</li>
<li>       1 scoop vanilla whey protein</li>
<li>       1/4 cup organic raw pumpkin</li>
<li>       1/8 cup unsweetened almond milk</li>
<li>       ¼ teaspoon baking powder</li>
<li>       ¼ teaspoon cinnamon</li>
<li>       1 tablespoon Natural Peanut Butter</li>
</ul><br />
<div class="separator" style="clear: both; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGZEI_EmUaK0BpeWCiD7gjcAlvJX771bwmdS8Vh9r24pfDT2aBzlR4ke7lJY1zHLwEE3hosG0kpwzaaxfgmN63Bi-qWlWKVEt-ImZ1CTUmgAFFh6uurM5S2Afi0XtMUUYsySltDjkLg2HE/s320/iphone820+053.JPG" width="320" /></div><div class="separator" style="clear: both; text-align: center;"> </div><div class="separator" style="clear: both; text-align: left;"></div>Steps:<br />
<ol><ol><li>Place all dry ingredients in a mixing bowl, using your whisker, mix them together (whey protein powder, baking powder and cinnamon).</li>
<li>Place all wet ingredients in a mixing bowl, using your spatula, mix them together (raw pumpkin and eggs).</li>
<li>Combine wet and dry ingredients.</li>
<li>Place mixture in your 16oz coffee cup.</li>
<li>Place in the microwave and heat up for 3 minutes.</li>
<li>Take out your small cake from your coffee cup and place on your small plate.</li>
<li>Cut your cake in half, add Natural Peanut Butter between the layers and assemble the layers back on top of each other (see pictures below). Voila! Now, you’ve got yourself a fun layered 3 minute protein cake!</li>
</ol></ol>* Makes 1 serving<br />
* Nutritional Information (per serving): 272 calories; 10.8g fat; 10.7g carbohydrates; 35.5g protein.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggGCOl22BeXjbc3Lkx2XMg22QjOewI-hYNhsPcSt8OkjWN3NETTb7seP6bJK9C5pPZj3T58l1dWuNc2BqVMNVaQc436XjWFIU8p4NZChO4etpXF6e6OKH_8N-tpEpbHpeRcmeEz_1OorL2/s1600/iphone820+054.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMckb-3QODAxE8ht4uIciK2ubCNMPP5dH8DRIGwlIkjhalyya1n7oop5mJVCHeGWGIjONRK_tD5cB2-A239exBgjmYn3Ci5QEjCY3hbZOrI6SOQ8YseMF3yb47hLOieb7SswvbDBaY_ZSE/s1600/pumpkin1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMckb-3QODAxE8ht4uIciK2ubCNMPP5dH8DRIGwlIkjhalyya1n7oop5mJVCHeGWGIjONRK_tD5cB2-A239exBgjmYn3Ci5QEjCY3hbZOrI6SOQ8YseMF3yb47hLOieb7SswvbDBaY_ZSE/s320/pumpkin1.jpg" width="309" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7W0QhvWIeKePIeaf1ugI_z-IeTXRcSrj9hcKXmPnjDkhS-IUy0e29eppB2syCLRuadMFsV76Kec1D2EVtoF_N9L8jfejoaDAJakWoc2ETqUGwD20nCPhIZ9RlFD9boCnHEg-AhOREz6eU/s1600/iphone820+064.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><div class="separator" style="clear: both; text-align: center;"> </div><div style="text-align: center;"> </div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

almond milk, baking powder, cinnamon, Clean Desserts, clean snacks, egg white, mugcake, peanut butter, Protein, pumpkin, vanilla

Three minute pumpkin mug (protein) cake

I have to share with you my new treat-secret! A treat so yummy and so healthy that you could have it everyday if you wanted to! Did I mentio...

Posted by Alyssa Schomaker / Wednesday, October 17, 2018 / No comments / afitnurse , Alyssa schomaker , autumn , fall , fall recipes , pumpkin , pumpkin season

Posted by Alyssa Schomaker / Monday, September 3, 2018 / No comments / Alyssa schomaker , fall season , fall season recipes , frapuccino , pumpkin , pumpkin clean eating recipes , pumpkin recipe , pumpkin spice frappe

Posted by Alyssa Schomaker / Monday, September 4, 2017 / No comments / afitnurse , Alyssa schomaker , beachbody elite , clean eating pumpkin recipes , fall recipes , pumpkin , pumpkin recipes , Recipes

Posted by Alyssa Schomaker / Monday, August 28, 2017 / No comments / Alyssa schomaker , beachbody , beachbody elite coach , clean eating , clean eating recipes , fall , fall clean eating recipes , pumpkin , pumpkin season

Posted by Alyssa Schomaker / Friday, September 30, 2016 / No comments / Alyssa schomaker , beachbody recipes , clean eating , clean eating recipes , fitness , health , health and fitness recipes , pumpkin , pumpkin recipes

Posted by Alyssa Schomaker / Monday, September 12, 2016 / No comments / Alyssa schomaker , beachbody , beachbody coach , beachbody elite , clean eating , clean eating recipes , pumpkin , pumpkin recipes

Posted by Alyssa Schomaker / Thursday, September 8, 2016 / No comments / Alyssa schomaker , clean eating , clean eating recipes , fall , fitness , fitness coach , health , health and fitness , health coach , pumpkin , pumpkin recipes , Recipes

Posted by Alyssa Schomaker / Friday, September 2, 2016 / No comments / Alyssa schomaker , beachbody , beachbody elite , Beachbody tips , clean eating , clean eating recipes , coaching , fitness , health , health and fitness , pumpkin , pumpkin recipes , Recipes

Posted by Alyssa Schomaker / Monday, October 13, 2014 / No comments / fall foods , pumpkin

Posted by Alyssa Schomaker / Thursday, November 7, 2013 / No comments / almond butter , clean eating , greek yogurt , healthy breakfast , ingredients , oatmeal , pumpkin , pumpkin butter

Posted by Alyssa Schomaker / Monday, November 4, 2013 / No comments / balls , chia seeds , cinnamon , dates , ginger , honey , no bake , nutmeg , oats , pumpkin , pumpkin puree , pumpkin seeds

Posted by Alyssa Schomaker / Saturday, October 5, 2013 / 1 Comment / almond milk , cinnamon , clean eating coffee creamer , cloves , coffee , creamer , fall , ginger , maple syrup , nutmeg , pumpkin , spice , vanilla

Posted by Alyssa Schomaker / Tuesday, August 20, 2013 / No comments / almond milk , baking powder , cinnamon , Clean Desserts , clean snacks , egg white , mugcake , peanut butter , Protein , pumpkin , vanilla

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