A Fit Nurse: April 2014

Posted by Alyssa Schomaker / Monday, April 28, 2014 / No comments / 21 Day Fix , A fit nurse , clean dinners , clean eating , clean eating meal plan , food , low cal , Recipes

Skillet-Grilled Red Pepper Shrimp & Grits!! Only 224 Cals per serving!

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<b>Skillet-Grilled Red Pepper Shrimp & Grits!! </b></h2>
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<div class="post-23189 post type-post status-publish format-standard hentry category-20-minutes-or-less category-classics-made-clean category-dinner-tonight category-gluten-free-recipes category-quick-easy category-recipes category-under-45-minutes tag-cheddar tag-cheese tag-cornmeal tag-dinner tag-grits tag-shrimp tag-southern wpautop" id="post-area" style="border: 0px; float: left; font-size: 15px; line-height: 22px; margin: 0px; overflow: hidden; padding: 0px 20px 0px 0px; position: relative; vertical-align: baseline; width: 620px;">
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Serves</strong>: 4<br /><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Hands-on time</strong>: 10 minutes<br /><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Total time</strong>: 20 minutes</div>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">INGREDIENTS:</strong></div>
<ul style="border: 0px; list-style-image: initial; list-style-position: outside; margin: 10px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/2 cup quick-cooking grits</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/2 tsp garlic powder</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 tsp Worcestershire sauce</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/8 tsp ground cayenne pepper</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/2 tsp sea salt</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 oz shredded reduced-fat sharp cheddar cheese</li>
</ul>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">RED PEPPER SHRIMP</strong></div>
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<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">Olive oil cooking spray</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 medium red bell pepper, chopped</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">12 oz medium raw peeled shrimp, rinsed and patted dry</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 tbsp safflower oil</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 tsp paprika</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 tsp garlic powder</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/2 tsp fresh ground black pepper</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/8 tsp sea salt</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">2 medium scallions, trimmed and finely chopped</li>
</ul>
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<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">INSTRUCTIONS:</strong></div>
<ol style="border: 0px; list-style-image: initial; list-style-position: outside; margin: 10px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; margin: 0px 0px 0px 10px; padding: 0px 0px 5px; vertical-align: baseline;">Prepare grits: In a medium saucepan, bring 2 cups water to a boil on high heat. Stir in grits and return to a boil. Then reduce heat to medium-low, cover and cook for 5 minutes or until liquid is absorbed. Remove from heat, stir in garlic powder, Worcestershire, cayenne and salt; cover and set aside.</li>
<li style="border: 0px; margin: 0px 0px 0px 10px; padding: 0px 0px 5px; vertical-align: baseline;">Meanwhile, prepare red pepper shrimp: Heat a large nonstick skillet on medium-high. Coat skillet with cooking spray, add pepper and lightly coat pepper with cooking spray. Cook for 4 minutes, stirring frequently, until pepper begins to lightly brown on edges. Set aside on a plate.</li>
<li style="border: 0px; margin: 0px 0px 0px 10px; padding: 0px 0px 5px; vertical-align: baseline;">In a medium bowl, combine shrimp with remaining ingredients, except scallions and cheese, and stir until well coated. Add mixture to skillet in a single layer and cook on medium-high, without stirring, for 2 minutes. Stir and cook for 2 more minutes, until shrimp is opaque in center. Remove from heat and stir in red pepper and scallions.</li>
<li style="border: 0px; margin: 0px 0px 0px 10px; padding: 0px 0px 5px; vertical-align: baseline;">To serve, divide grits among 4 dinner plates and sprinkle evenly with cheese. Spoon equal amounts of shrimp mixture over top.</li>
</ol>
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<em style="border: 0px; font-size: 16px; line-height: 21px; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrients per serving (1/2 cup shrimp mixture and 1/2 cup grits): Calories: 224, Total Fat: 6 g, Sat. Fat: 1 g, Carbs: 20 g, Fiber: 1 g, Sugars: 2 g, Protein: 21 g, Sodium: 486 mg, Cholesterol: 131 mg</em></div>
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21 Day Fix, A fit nurse, clean dinners, clean eating, clean eating meal plan, food, low cal, Recipes

Skillet-Grilled Red Pepper Shrimp & Grits!! Only 224 Cals per serving!

Skillet-Grilled Red Pepper Shrimp & Grits!! Serves : 4 Hands-on time : 10 minutes Total time : 20 minutes INGREDIENTS: 1/...

Posted by Alyssa Schomaker / Friday, April 25, 2014 / No comments / bikini competition , cinnamon , clean eating breakfast , egg whites , gluten , oatmeal , sweet potato scramble. bloat

Bikini Competition update: intolerance to oatmeal and sweet potato scramble

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

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

Bikini Competition update: intolerance to oatmeal and sweet potato scramble

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

Posted by Alyssa Schomaker / Tuesday, April 22, 2014 / No comments / Clean breakfast recipes , clean eating , Healthy recipes , Peanut Chicken , Soba Noodles. Healty Foods

Peanut Chicken & Soba Noodles

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<b>Japanese-style soba noodles get the royal treatment in a creamy coconut, tamari and peanut sauce for a mouthwatering stir-fry that combines all of your favorite Asian flavors.</b></div>
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<b><span style="color: magenta; font-size: 13.5pt;">INGREDIENTS:</span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></div>
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3 tbsp light coconut milk<o:p></o:p></div>
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4 tsp natural unsalted peanut butter, room temperature<o:p></o:p></div>
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4 tsp reduced-sodium tamari, divided<o:p></o:p></div>
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2 1/2 tsp rice vinegar, divided<o:p></o:p></div>
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Hot sauce, to taste<o:p></o:p></div>
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Olive oil cooking spray<o:p></o:p></div>
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2 4-oz boneless, skinless chicken breasts,<o:p></o:p></div>
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sliced into thin bite-size pieces<o:p></o:p></div>
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1/4 tsp each sea salt and fresh ground back pepper, divided<o:p></o:p></div>
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1/2 red bell pepper, seeded and thinly sliced<o:p></o:p></div>
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2 oz snow peas, trimmed and halved crosswise<o:p></o:p></div>
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3 scallions, sliced<o:p></o:p></div>
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1 clove garlic, minced<o:p></o:p></div>
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4 oz soba (aka buckwheat) noodles<o:p></o:p></div>
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2 tbsp raw unsalted peanuts, chopped<o:p></o:p></div>
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<b><span style="color: magenta;">INSTRUCTIONS:</span></b><o:p></o:p></div>
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<b><span style="color: magenta;">></span></b> In a small bowl, whisk coconut milk, peanut butter, 2 tsp tamari, 1/2 tsp vinegar and hot sauce until smooth. Set aside.<o:p></o:p></div>
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<b><span style="color: magenta;">> </span></b>Mist a large skillet with cooking spray and heat on medium-high. Add chicken and sprinkle with 1/8 tsp each salt and black pepper; sauté, stirring frequently, until cooked through and golden, 4 to 6 minutes. Remove from skillet and set aside.<o:p></o:p></div>
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<b><span style="color: magenta;">> </span></b>Mist skillet with additional cooking spray and return to medium-high heat. Add bell pepper, peas and remaining 1/8 tsp each salt and black pepper. Sauté, stirring frequently, until tender-crisp, about 4 minutes.    Add scallions and garlic and sauté until softened, about 1 minute. Stir in 3 tbsp water and remaining 2 tsp      each tamari and vinegar. Bring to a simmer and cook, stirring frequently, until liquid is reduced by half, 1 to    2 minutes. Remove from heat.<o:p></o:p></div>
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<b><span style="color: magenta;">> </span></b>Meanwhile, cook noodles according to package directions. Drain and return to pot. Gently stir in coconut     milk mixture and chicken and heat on medium-low. Stir in bell pepper mixture with cooking liquid and cook, stirring gently, until heated through, 1 to 2 minutes. To serve, top with peanuts, dividing evenly.<o:p></o:p></div>
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Nutrients per serving (2 cups): Calories: 510, Total Fat: 16 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2.5 g, Carbs: 55 g, Fiber: 6.5 g, Sugars: 7 g, Protein: 37 g, Sodium: 590 mg, Cholesterol: 73 mg<span style="font-size: medium;"><o:p></o:p></span></div>
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Clean breakfast recipes, clean eating, Healthy recipes, Peanut Chicken, Soba Noodles. Healty Foods

Peanut Chicken & Soba Noodles

Japanese-style soba noodles get the royal treatment in a creamy coconut, tamari and peanut sauce for a mouthwatering stir-fry that combines...

Posted by Alyssa Schomaker / Saturday, April 19, 2014 / No comments / about clean eating , clean eating , Recipes

Seven Principles of Clean Eating

<div style="text-align: justify;">
The latest buzz word among health-conscious consumers, “eating clean,” is a concept that stresses healthy, whole, unprocessed
                                       foods. And, although the phrase is relatively new, the principles of this plan are not.
                                    </div>
<div style="text-align: justify;">
The principles are based on 
current nutrition science and are similar to recommendations made by 
public health organizations.
                                       This sound approach to eating and
 living well maximizes your energy and optimizes your health, <a href="https://www.facebook.com/Afitnurse" target="_blank">Fitness</a> and making it 
more than just a
                                       diet. It’s a lifestyle, with 
built-in flexibility, meaning it can be adapted to fit most any kind of 
routine.</div>
<br>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWeYeixdwAL0Ad7C7KrYLJVvmgDCD34WvY6kytu7_7BPmGBRVs6BKRKLFn4wQxlWUsZ1lrb3cb47KOaeK1PGd24XbpkjMoNRCGTrjvcZfybnawG8ZwzMDuMDOYLRN5TgtmkB3OkMeDAlKu/s1600/Clear+Eating+Pic.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="329" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWeYeixdwAL0Ad7C7KrYLJVvmgDCD34WvY6kytu7_7BPmGBRVs6BKRKLFn4wQxlWUsZ1lrb3cb47KOaeK1PGd24XbpkjMoNRCGTrjvcZfybnawG8ZwzMDuMDOYLRN5TgtmkB3OkMeDAlKu/s1600/Clear+Eating+Pic.jpg" width="640"></a></div>
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<br>
<div style="text-align: justify;">
<a href="http://www.pinterest.com/Alyssaschomaker/" target="_blank">Clean Eating</a> dates back to the 
natural health food movement of the 1960s, which shunned processed foods
 for the sake of
                                       moral and societal values (rather
 than health and nutrition issues).  Eventually it landed in gyms, where
 it gained momentum
                                       among body builders and fitness 
models. Recently, however, it made the jump into mainstream America, 
rejuvenating and inspiring
                                       a new generation of healthy 
eaters.
                                    </div>
<div style="text-align: justify;">
With each move, the clean eating concept became more refined and developed.  Here are the seven core principles of today:</div>
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<span style="color: magenta;"><b>1. Choose whole, natural foods and seek to eliminate or minimize processed foods.</b></span></div>
<div style="text-align: justify;">
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like
                                       a bag of fresh green beans), the majority of your foods should be fresh.</div>
<br>

about clean eating, clean eating, Recipes

Seven Principles of Clean Eating

The latest buzz word among health-conscious consumers, “eating clean,” is a concept that stresses healthy, whole, unprocessed ...

Cumin Lime Black Bean Quinoa Salad

Cumin Lime Black Bean Quinoa Salad<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisH2HEukH0dRL27hAKc2-PHLfEI3C4BH93H8znR9AAfvA6JPiYW05rL1DmTFgoymyc-Oi5ZR1qSMlWvcbQBPsCt86Pcmhq1omwntsV6s0T7nIeGDQoP3eFrQKf1WN2Y4w541duxcewtZEs/s1600/Screen+Shot+2014-04-16+at+10.34.15+AM.png" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisH2HEukH0dRL27hAKc2-PHLfEI3C4BH93H8znR9AAfvA6JPiYW05rL1DmTFgoymyc-Oi5ZR1qSMlWvcbQBPsCt86Pcmhq1omwntsV6s0T7nIeGDQoP3eFrQKf1WN2Y4w541duxcewtZEs/s1600/Screen+Shot+2014-04-16+at+10.34.15+AM.png" /></a><br />
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Makes 6.5 cups (or serves 4)<br />
For the salad:<br />
1 cup uncooked quinoa (or 3 cups cooked)<br />
1 (15-ounce) can black beans (or 1.5 cups cooked), drained and rinsed<br />
1.5 cups cilantro, finely chopped<br />
3 small/medium carrots, julienned (about 1.5 cups) OR 1 large chopped and roasted sweet potato<br />
4 green onions, chopped<br />
fine grain sea salt & black pepper, to taste<br />
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For the dressing:<br />
3 tablespoons fresh lime juice (about 1 lime)<br />
2 tablespoons extra virgin olive oil<br />
1 large clove garlic, minced (or 1/2 tsp garlic powder)<br />
1 teaspoon ground cumin<br />
1 teaspoon pure maple syrup (or other liquid sweetener)<br />
1/2 teaspoon fine grain sea salt<br />
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1. To prepare the quinoa: Rinse quinoa in a fine mesh sieve. Add into pot along with 1.5 cups water or veggie broth. Bring to a boil, reduce heat to low-medium, and then cover with a tight-fitting lid. Simmer for 15-17 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat and steam with the lid on for 5 additional minutes. Fluff with fork and chill in the fridge for at least 15 minutes.<br />
2. In a large bowl, toss the quinoa, drained and rinsed black beans, cilantro, carrots (or roasted sweet potato), and green onions.<br />
3. Whisk together the dressing in a small bowl or jar. Pour onto salad and toss to combine. Season with salt and pepper to taste. I prefer to enjoy this salad chilled, so I usually throw it into the fridge for at least an hour. This is a great make-ahead salad too – prep it the night before and let it sit in the fridge for up to 24 hours.<br />
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YUM!<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>

21 day fix meal plan, A fit nurse, afitnurse, bean recipes, Black beans, clean eating, Healthy recipes

Cumin Lime Black Bean Quinoa Salad

Cumin Lime Black Bean Quinoa Salad Makes 6.5 cups (or serves 4) For the salad: 1 cup uncooked quinoa (or 3 cups cooked) 1 (15-ounce...

Posted by Alyssa Schomaker / Tuesday, April 15, 2014 / No comments / almond meal , almond milk , baking powder , cacao powder , casein protein powder , eggs , protein brownies , stevia

Chocolate Casein protein brownies

<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Chocolate Casein protein brownies</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQPk_gpLZ9rPxKONo6wsVGrAUJir7ixwH4v-JdGoC7snHfyrj3MTZSHlKzbtL3QLHrkg37VRcqGJ0P80HAVQ063fm6ax5tn_ACI_yEgilTs347wU-kc3H6OYXcVxs0RhwdhVUxiwPvpDTp/s1600/chocolate+casein+brownies1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQPk_gpLZ9rPxKONo6wsVGrAUJir7ixwH4v-JdGoC7snHfyrj3MTZSHlKzbtL3QLHrkg37VRcqGJ0P80HAVQ063fm6ax5tn_ACI_yEgilTs347wU-kc3H6OYXcVxs0RhwdhVUxiwPvpDTp/s1600/chocolate+casein+brownies1.jpg" width="563" /></a></div><br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /> <br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">These brownies have a great fudgy texture and best of all they are low carb, high protein making them a guilt free treat.</span><br />
<br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" /> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">INGREDIENTS</span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
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1 cup chocolate casein protein powder<br />
1/3 cup almond meal<br />
1 tablespoon cacao powder<br />
2 teaspoons baking powder<br />
2/3 cup almond milk<br />
2 eggs<br />
1 tablespoon sweetener of choice (we used liquid stevia drops)<br />
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Tip: Do not substitute the casein protein powder for whey as it will not work<br />
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METHOD<br />
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1. Preheat oven to 350 degrees<br />
2. Spray a metal loaf tin with oil spray of choice (we used coconut oil spray)<br />
3. Put all the ingredients in a bowl and mix well with a wooden spoon. The mixture will be very sticky and thick.<br />
4. Transfer the mixture into the metal loaf tin and press it down into the tin using your fingertips.<br />
5. Bake for 15 minutes and remove from the oven.<br />
6. Let the brownie cool in the tin before removing. It will be fudgy and sticky in texture.<br />
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ENJOY!</span><br />
<div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

almond meal, almond milk, baking powder, cacao powder, casein protein powder, eggs, protein brownies, stevia

Chocolate Casein protein brownies

Chocolate Casein protein brownies These brownies have a great fudgy texture and best of all they are low carb, high protein making them...

Posted by Alyssa Schomaker / Monday, April 14, 2014 / No comments / Butter , good or bad , grass fed butter , green beans , lemon juice , sea salt , vegetables

BUTTER.... Good for you?? YAY or NAY??

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNuUC30VUkval0AWYCMeD-O84mI-vTRUx4aKLOyN9xMF3D4FG7N44ujJQ_zbURSle70LeX_yYPlv6PCZub0t_S8Ntx8HRVsu977LwTlE5mVfl5h7-I5zQAc_XhQeaAKQd2RJJgH2a3MuJT/s1600/butter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNuUC30VUkval0AWYCMeD-O84mI-vTRUx4aKLOyN9xMF3D4FG7N44ujJQ_zbURSle70LeX_yYPlv6PCZub0t_S8Ntx8HRVsu977LwTlE5mVfl5h7-I5zQAc_XhQeaAKQd2RJJgH2a3MuJT/s400/butter.jpg" /></a></div>
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 I'm so happy to find out that butter is making a comeback as a "health" food, (grass-fed butter that is) because I love it, we broke up for a while but I made amends and use it in my cooking often. In my home, it is high quality and organic and (usually, except for right this moment while I detox) it goes in everything from oatmeal to fresh tomato sauce to green beans. It makes food taste better and the best part is, it is loaded with health benefits. Here are a few reasons why you should re-introduce real butter into your lifestyle, plus a recipe that might also get your kiddies to eat their vegetables without a fight.<br />
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Butter...<br />
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is rich in fat-soluble vitamins A, E and K2, which puts it in the "super food" category.<br />
contains key health supporting nutrients and minerals including lecithin, selenium, magnesium, zinc, copper and iodine <br />
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contains anti-oxidants that protect against free radical damage and weakening arteries.<br />
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has strong anti-tumor and anti-cancer properties due to its level of saturated fats.<br />
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contains conjugated linoleic acid, which is a potent anti-cancer agent, muscle builder, and immunity booster.<br />
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aids in the absorption of calcium.<br />
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helps prevent tooth decay.<br />
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prevents hardening of the arteries, cataracts, and calcification of the pineal gland.<br />
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may help promote fertility in women.<br />
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is a source of quick energy, and is not stored in the body's adipose tissue.<br />
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helps brain, bones and teeth development in unborn and young children.<br />
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contains Arachidonic Acid (AA), which plays a role in brain function and is a vital component of cell membranes.<br />
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is a great source of the fatty acid butyrate.<br />
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is associated with a lower risk of obesity.<br />
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This is the short list...there are many, many benefits to eating butter. Since America's butter consumption has declined in favor of processed margarine, Alzheimer's, obesity, diabetes, and consequently, heart disease, have sky-rocketed. Plus, new studies show that there is "no association between saturated fat and heart disease." It's something to consider.<br />
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Here is the recipe for your kids' favorite Green Beans:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC23lNfQ-FruXNUCI6hpOSi1lihKo1HitEHbwpfKkFwVlmzMv4PhzkegeWPDVmd8P18ifX2ObKiDitapdK9X6p8yyJhJKMiXV9weHIm-1sLzf6EGRX_-0HSxR-IK7M4kzqsYqh4BJq_Btw/s1600/green+beans.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC23lNfQ-FruXNUCI6hpOSi1lihKo1HitEHbwpfKkFwVlmzMv4PhzkegeWPDVmd8P18ifX2ObKiDitapdK9X6p8yyJhJKMiXV9weHIm-1sLzf6EGRX_-0HSxR-IK7M4kzqsYqh4BJq_Btw/s1600/green+beans.jpg" width="400" /></a></div>
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Steam a bunch of fresh green beans for three minutes<br />
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Add a tablespoon (or two) of organic "grass-fed" butter (it's the healthiest)<br />
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Add the zest of one organic lemon<br />
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Squeeze the juice of 1-2 lemons<br />
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Sprinkle course sea salt over top<br />
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Replace lid and shake<br />
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I put them in a bowl and place it right in the center of the dinner table. The big guy will start grabbing them before I even sit down. Seriously though, my guests just love them. Adding organic butter along with a variety of other healthy oils and fats into your diet supplies your body with essential fatty acids for longevity, hormone balance, heart health, sharp vision, glowing skin and energy. As is usually the case, with anything this good, the key is moderation.

Butter, good or bad, grass fed butter, green beans, lemon juice, sea salt, vegetables

BUTTER.... Good for you?? YAY or NAY??

I'm so happy to find out that butter is making a comeback as a "health" food, (grass-fed butter that is) because I love ...

Posted by Alyssa Schomaker / Thursday, April 10, 2014 / No comments / 21 day fix results , 21 Day Fix Transformation , Accountability , Beachbody 21 Day fix , Change , clean eating , fitness programs , meal plan , Support

21 day fix: Women transformations

<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;">Today is </span><span style="background-color: white; font-family: 'Coming Soon'; font-size: medium;"><b>#TransformationThursday</b></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> and it's time to chat about the results you can get from the 21 Day fix.  I have been getting a lot of great questions as to whether or not it really works and can you maintain your progress?!  Well first of all the 21 Day Fix is not a quick fix but the start of a lifestyle change.  It truly is 21 days to creating healthier and new habits.  The 21 day fix is specifically designed to teach you proper portion control, to give you a variety of foods to choose from but not limit you to drastically.  The fix has allowed my entire family to eat the same meals every night for dinner.  I have been able to effectively teach my husband the portion control as well.  Its almost a fool proof system to help anyone get started with changing their habits. </span><br />
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Then the second component to the fix is the exercise.  You aren't in the gym for hours each day to achieve results, only 30 minutes a day each week for 3 weeks.  Your workouts are a combination of strength training, cardio, Pilates and yoga.  The workouts are really engaging and honestly you get a great workout in that amount of time.  No matter your ability level you can do this workout.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0yvRB9mYjGGKpOav9o3CbRZhPxbVz1lXI1rK5oXC8I2bL6ltqCTy5LjAU7m-KMytD8PqtGXW6mPys2p517MtXSKo6lg1Gd2w2SFmz2_cuJQvSSlqx2gnI-kRvNAfNhZxfC6sKVL-okKoR/s1600/portion+control+fix.jpg" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;">So the magic happens when you combine the two together, nutrition and fitness plus a killer support system like my challenge groups and you have success out the wazoo!!!!  You have people who have never stuck to anything in their life getting amazing results.  I have customers who were stuck at a plateau in their weight loss that have done the fix and broke through!  The Fix is making it all possible for people to create a new lifestyle.  It doesn't end at day 21, that is actually where the journey begins.  Its after the 21 days that you really truly are seeing drastic results, you are changing your mindset and what once was work is now becoming a routine!  </a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0yvRB9mYjGGKpOav9o3CbRZhPxbVz1lXI1rK5oXC8I2bL6ltqCTy5LjAU7m-KMytD8PqtGXW6mPys2p517MtXSKo6lg1Gd2w2SFmz2_cuJQvSSlqx2gnI-kRvNAfNhZxfC6sKVL-okKoR/s1600/portion+control+fix.jpg" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQLx5lZJOcICF_sPPwCkF7FNbnJajYZAGSY_d-HVHTQaZFjo6LfRtjCyuDeKxsDafd1J9oAEQc3OuA4M-Q9baz4I3SagHiM-c6PEGjV9oUgcdolD_03dCkZiEiiQpWhiHwomEIiXmKNjdk/s1600/21+day+fix.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQLx5lZJOcICF_sPPwCkF7FNbnJajYZAGSY_d-HVHTQaZFjo6LfRtjCyuDeKxsDafd1J9oAEQc3OuA4M-Q9baz4I3SagHiM-c6PEGjV9oUgcdolD_03dCkZiEiiQpWhiHwomEIiXmKNjdk/s1600/21+day+fix.jpg" width="320" /></a></div>
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</a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0yvRB9mYjGGKpOav9o3CbRZhPxbVz1lXI1rK5oXC8I2bL6ltqCTy5LjAU7m-KMytD8PqtGXW6mPys2p517MtXSKo6lg1Gd2w2SFmz2_cuJQvSSlqx2gnI-kRvNAfNhZxfC6sKVL-okKoR/s1600/portion+control+fix.jpg" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;">So today I wanted to share with you some amazing results from the individuals that have completed the 21 day Fix.
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<tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10255279_10101101883728268_1774169507848515275_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="296" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10255279_10101101883728268_1774169507848515275_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;">Alex James 21 Day Fix Results</td></tr>
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<span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">So I did the fix because I was totally off track with my eating and was having way too many carbs and not enough protein. I was not seeing results for my hard work I was putting into working out. The fix helped me get back to where I should be and helped me realize portions of each kind of food. Total lost was 7 pounds, 4 inches!</span><br />
<span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">-Lynn Gugliuzza</span><br />
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<tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/1897926_10101059597395231_8317159198680376125_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Women's Transformation" border="0" height="400" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/1897926_10101059597395231_8317159198680376125_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;">21 Day Fix Transformation</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody>
<tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/v/t34.0-12/10154836_10203366722705807_1066077387_n.jpg?oh=58d812d04d7ac33d49ac9ea285f12649&oe=53468513" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Women's Transformation, Results" border="0" height="640" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/v/t34.0-12/10154836_10203366722705807_1066077387_n.jpg?oh=58d812d04d7ac33d49ac9ea285f12649&oe=53468513" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="451" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;">21 Day Fix Women's Transformation</td></tr>
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<span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br />
</span><span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">I did the 21 day fix when I weighed 2 lbs more than they day I left the hospital w my second son!!! I realized after having two kids and going to be 30 this year I can't eat whatever I want when I want! No wonder my energy level stunk! I wasn't putting healthy foods in my mouth!!! Just in 14 days I was down 10 lbs! By the end I lost 10.5 lbs and10 inches! Mostly from my arm and belly! As my husband said "wow your butt is firm again" tmi! I went back to size 4 jeans! I dropped time in my 5k and my b/p is back to 99/50 from 120/90!!!  I feel more my age now and have energy to chase two little boys!!!</span><br />
<span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">-Alli Silfies</span><br />
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<span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br />
</span><span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br />
</span><span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">I've lost 13 lbs 17 inches and the fix has completely changed the way I ate. It was the missing puzzle piece to my journey. I've always been able to work out but I needed this simplified meal plan to help me get the results I was looking for.</span><br />
<span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">-Sarah Koury</span><br />
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<tr><td><a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/10246540_10202435818670717_4225651141108765_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Women's Transformation" border="0" height="400" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/10246540_10202435818670717_4225651141108765_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;">Sara Hunter</td></tr>
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Michelle</div>
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<tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/10156139_10100398414428034_3761306858530892873_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Women's Transformation" border="0" height="400" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/10156139_10100398414428034_3761306858530892873_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;">Jill Cleek</td></tr>
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<tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10006611_10202694351853125_3069517466528657710_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Transformation" border="0" height="400" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10006611_10202694351853125_3069517466528657710_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;">Angel Findlay</td></tr>
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<tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/1538801_10100966590132652_7919412504299553627_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="400" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/1538801_10100966590132652_7919412504299553627_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;">Ashley Joseph</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody>
<tr><td><a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/1544611_10202614749824486_1133994525_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Transformation" border="0" height="640" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/1544611_10202614749824486_1133994525_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;">8.5 lbs and 10 inches GONE</td></tr>
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<tr><td><a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-frc1/t1.0-9/1959280_10153987932185623_1215202499848095559_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="400" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-frc1/t1.0-9/1959280_10153987932185623_1215202499848095559_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" width="400" /></a></td></tr>
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<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;">
<span style="color: #666666; font-family: inherit; font-size: x-small; text-align: center;">Each challenger committed to following the program for 21 days, sticking with the nutrition guide and replacing 1 meal a day with Shakeology!  Each one of these challengers/coaches is continuing on with their second round of the fix or have moved onto other Beachbody Fitness Programs!</span><br />
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<span style="color: #666666; font-size: x-small;"><span style="line-height: 19px;"><b>Are you READY for your AFTER picture?</b></span></span></div>
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<span style="color: #666666; font-size: x-small;"><b><span style="font-family: Coming Soon;"><span style="line-height: 19px;">Join me for my April 28th 21 day fix exclusive test group and have 100% access and mentoring from me as your coach!</span></span></b></span></div>
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<span style="color: #666666; font-size: x-small;"><b><span style="font-family: Coming Soon;"><span style="line-height: 19px;">Apply here to be considered for my program!</span></span></b></span></div>
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21 day fix results, 21 Day Fix Transformation, Accountability, Beachbody 21 Day fix, Change, clean eating, fitness programs, meal plan, Support

21 day fix: Women transformations

Today is #TransformationThursday and it's time to chat about the results you can get from the 21 Day fix. I have been getting a lot o...

Posted by Alyssa Schomaker / Wednesday, April 9, 2014 / No comments / binges , calories from carbs , carbs , low carb , nutrition , nutrition for p90x3

How many carbs should I be eating?

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwaK5dO3SFD13ZF1Pbf3NFckHjt1ceM-dd-DL2G1bvYtskrT7H0hy5nefXODrvhdMsKLvee5t1N3ZLwqG-B7tbZ-Dh8BaG4oV98C8PS4aoRMocDRPQ39cSLegqEREiupEm2yTC6l6GLCgd/s3200/carbs.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="429" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwaK5dO3SFD13ZF1Pbf3NFckHjt1ceM-dd-DL2G1bvYtskrT7H0hy5nefXODrvhdMsKLvee5t1N3ZLwqG-B7tbZ-Dh8BaG4oV98C8PS4aoRMocDRPQ39cSLegqEREiupEm2yTC6l6GLCgd/s3200/carbs.jpeg" width="640" /></a></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">carbs. They are awesome. But… too much of anything is never good and not getting the adequate amount of something that your body needs, is just as bad. I’ve experienced both sides of the spectrum.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Before I started making smarter choices with nutrition, I would over eat everything. Over eat fast food, over eat snacks, over eat Taco Bell at 3am. You get the picture. Once I got more involved in the “fitness world” one thing that I began to look at with an evil eye was carbs. I didn’t even know how much my body actually needed to perform basic bodily functions. I just wanted to “get skinnier”. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">What happened? I did get skinnier. But <b style="box-sizing: border-box;">it</b> <b style="box-sizing: border-box;">didn’t last </b>and led to “I’m having a bad day, give me 5 baskets of Red Lobster!” binges. You know what else happened? Mood swings, constant headaches, always feeling tired, bloated, etc. Not fun. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Once I started working with a nutritionist–who didn’t care if I was leaning, she cared that I was pleasant to be around and my brain was running properly–I started incorporating more carbs in my diet the smart and healthy way (based on current and longterm fitness goals).</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Here’s how I did that. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">According to the Dietary Guidelines for Americans, the average woman needs between 45-65% of their daily calories to come from good quality carbohydrates. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">After determining your caloric needs from the table below you can easily calculate a carbohydrate <em style="box-sizing: border-box;">range</em>. (<span style="box-sizing: border-box;"><em style="box-sizing: border-box;"><span style="box-sizing: border-box; font-weight: 700;">Remember, everyone’s body is different and these are guidelines for the average, healthy individual trying to maintain weight. Find what works best for you.</span></em></span>)</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: border-box;"> </span><span style="box-sizing: border-box;">Let’s take myself for instance. I work at a desk daily and exercise 3-4 days a week. I would be considered Active. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">First let’s find my caloric intake.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">  2,400 Calories</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">-   400 (for weight loss)</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">  2,000 Calories PER DAY</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Now let’s find my carb intake.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">   2,000 Calories</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">x     .45 (for % of carbs I need) </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">900 Calories from Carbs</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Okay, cool.  I know how many calories from carbs that I need.  Now, how many <i style="box-sizing: border-box;">grams</i> is that?  Since 1 gram of carb = 4 calories, we divide 900 (calories from carbs) by 4.  It’s simple math that looks like this:</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">945 / 4 = 225 g carb per day.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">When I first saw that number after being on a low carb diet, I was so confused. However, once I started trusting that my body needs carbs and providing it with <em style="box-sizing: border-box;">good quality carbs</em> –whole grains, veggies, fiber rich fruits– not only did I get the “skinny” feeling I wanted, but I FEEL good now. I don’t have constant headaches, feel like I need a nap throughout the day, or snap at my loved ones for who knows what.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">My mindset is healthier too. I don’t feel the need to devour 5 bread baskets each time I’m out to eat. I enjoy a few because my body isn’t in an, “Omg, I have to have that now” mode. (The staff at Red Lobster appreciates that from me now too). </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">This is definitely something I emphasize with my #Fitnation<span style="box-sizing: border-box; font-weight: 700;"> </span>girls and we have already had some amazing success stories from it and I want you to have that same feeling too!</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: border-box; color: #ff268d;"><i style="box-sizing: border-box;">“Down 3 pounds this week, feeling great, and eating more carbs than I normally do…makes for a happy me!” -Julie M.</i></span><span style="box-sizing: border-box;"><br style="box-sizing: border-box;" /></span></span></div>
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<span style="box-sizing: border-box; color: #ff268d;"><i style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">“I put on jeans for the first time since I started this program and they are HUGE on me! I had to go shopping for new ones and guess what?! I went from a size 4 to size 2! Doing less cardio and lifting heavy and eating more carbs than I have in years” Megan K.</span></i></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">If you’re currently on a low carb diet and are dealing with negative effects like I did above, then slowly start incorporating them back into your diet. Give it time and find what works for you. Just remember, good quality carbs are your friend not your enemy.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">If you feel like you need more guidance on how to healthfully incorporate carbs, sign up for my <a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank">FREE COACHING</a> You’ll also be given a chance to sign up for my private, online community where you’ll have access to me and other fitness and nutrition experts daily. It’s Awesome.</span></span></div>
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<span style="box-sizing: border-box;"><span style="box-sizing: border-box; font-weight: 700;"><span style="font-family: Arial, Helvetica, sans-serif;">Can’t wait to hear your feedback on this! Leave a comment below on your experiences with this or any questions you may have!</span></span></span></div>
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binges, calories from carbs, carbs, low carb, nutrition, nutrition for p90x3

How many carbs should I be eating?

carbs. They are awesome. But… too much of anything is never good and not getting the adequate amount of something that your body needs, i...

Posted by Alyssa Schomaker / Monday, April 7, 2014 / No comments / cant have mindset , fitness goals , mindset , Motivation

Get rid of the you CAN' T HAVE THAT mindset

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<span style="font-family: Times, Times New Roman, serif;">Looking back on my mindset years ago when it came to nutrition, there’s no wonder I would binge on Starbursts and Hershey Kisses (like. a whole bag.) every weekend. When someone (or myself) said, “you can’t have that!” it just made me want it 10x more. I wasn’t happy and definitely not fun to be around.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Thankfully, my mindset is completely different. I look at healthier food as fuel to keep my body happy and energetic for work, nights out with friends, future children, etc. But, that doesn’t mean I look at “not so healthy food” as the enemy. We are super cool with each other and hang out a good bit still.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">To explain how my mindset has transitioned over the years, I <em style="box-sizing: border-box;">needed</em> to explain it in gifs. Obviously.</span></div>
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<span style="box-sizing: border-box; font-family: Times, Times New Roman, serif; font-size: 14px;">I use to have the mindset of, “I <span style="box-sizing: border-box; font-weight: 700;">CAN’T</span> have that!” which resulted in…</span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; font-family: Times, Times New Roman, serif;">Looking at people like this every time they ate. anything.</span></span></div>
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<span style="box-sizing: border-box; font-family: Times, Times New Roman, serif; font-weight: 700;"><a href="http://www.amandaadams.com/wp-content/uploads/2014/03/tumblr_inline_n1aaiuCBFM1r3n8kh.gif" style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; color: #9ec000; text-decoration: none;"><img alt="tumblr_inline_n1aaiuCBFM1r3n8kh" class="aligncenter size-full wp-image-1531" height="212" scale="0" src="http://www.amandaadams.com/wp-content/uploads/2014/03/tumblr_inline_n1aaiuCBFM1r3n8kh.gif" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 2.4rem; max-width: 100%; width: auto;" width="375" /></a></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; font-family: Times, Times New Roman, serif;">Feeling like this every time I went out to eat with friends</span></span></div>
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<span style="box-sizing: border-box; font-family: Times, Times New Roman, serif; font-weight: 700;"><a href="http://www.amandaadams.com/wp-content/uploads/2014/03/flipping-bird-jennifer-a.gif" style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; color: #9ec000; text-decoration: none;"><img alt="flipping bird jennifer a" class="aligncenter size-full wp-image-1532" height="203" scale="0" src="http://www.amandaadams.com/wp-content/uploads/2014/03/flipping-bird-jennifer-a.gif" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 2.4rem; max-width: 100%; width: auto;" width="500" /></a></span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; font-family: Times, Times New Roman, serif;">and acting like this on the weekends</span></span></div>
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<a href="http://www.amandaadams.com/wp-content/uploads/2014/03/healthy-eating-gif.gif" style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; color: #9ec000; text-decoration: none;"><span style="font-family: Times, Times New Roman, serif;"><img alt="healthy-eating-gif" class="aligncenter size-full wp-image-1533" height="215" scale="0" src="http://www.amandaadams.com/wp-content/uploads/2014/03/healthy-eating-gif.gif" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 2.4rem; max-width: 100%; width: auto;" width="500" /></span></a></div>
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<span style="font-family: Times, Times New Roman, serif;">I was super fun to be around. My boyfriend at the time (who is now my husband) thought I was super sweet and I never complained or had emotional breakdowns around him. ever. lol</span></div>
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<span style="font-family: Times, Times New Roman, serif;">After learning the proper way to eat for my body and fitness goals (which we teach you in the<a href="http://www.afitnurse.com/p/the-fit-nurse-challenge.html" target="_blank">Fit nurse challenge group</a>), I slowly began changing my mindset.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Let me tell you. Life is so much fun having a mindset of, <span style="box-sizing: border-box; font-weight: 700;">“I CAN have that if I want it, but today I choose not to have it. Maybe tomorrow. If I feel like it.” </span>Which resulted in…</span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; font-family: Times, Times New Roman, serif;">Having more energy to get things done at work and life in general</span></span></div>
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<span style="box-sizing: border-box; font-family: Times, Times New Roman, serif; font-weight: 700;"><a href="http://www.amandaadams.com/wp-content/uploads/2014/03/tumblr_mqs2gt17Qk1rjcfxro1_400.gif" style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; color: #9ec000; text-decoration: none;"><img alt="tumblr_mqs2gt17Qk1rjcfxro1_400" class="aligncenter size-full wp-image-1536" height="285" scale="0" src="http://www.amandaadams.com/wp-content/uploads/2014/03/tumblr_mqs2gt17Qk1rjcfxro1_400.gif" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 2.4rem; max-width: 100%; width: auto;" width="275" /></a></span></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px;">
<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px; text-align: center;">
<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; font-family: Times, Times New Roman, serif;">Not going into a mini depression every time there was a Super Bowl party, girls night, or date night with the hubby.</span></span></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px;">
<span style="box-sizing: border-box; font-family: Times, Times New Roman, serif; font-weight: 700;"><a href="http://www.amandaadams.com/wp-content/uploads/2014/03/tumblr_inline_mok400Fv1O1qz4rgp.gif" style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; color: #9ec000; text-decoration: none;"><img alt="tumblr_inline_mok400Fv1O1qz4rgp" class="aligncenter size-full wp-image-1537" height="281" scale="0" src="http://www.amandaadams.com/wp-content/uploads/2014/03/tumblr_inline_mok400Fv1O1qz4rgp.gif" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 2.4rem; max-width: 100%; width: auto;" width="500" /></a></span></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px; text-align: center;">
<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; font-family: Times, Times New Roman, serif;">Dominating the grocery store and actually <em style="box-sizing: border-box;">wanting</em> to try new things</span></span></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px;">
<span style="box-sizing: border-box; font-family: Times, Times New Roman, serif; font-weight: 700;"><a href="http://www.amandaadams.com/wp-content/uploads/2014/03/url-151.gif" style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; color: #9ec000; text-decoration: none;"><img alt="url-151" class="aligncenter size-full wp-image-1538" height="194" scale="0" src="http://www.amandaadams.com/wp-content/uploads/2014/03/url-151.gif" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 2.4rem; max-width: 100%; width: auto;" width="300" /></a></span></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px; text-align: center;">
<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; font-family: Times, Times New Roman, serif;">Learning how to cook <em style="box-sizing: border-box;">like a boss…</em> for me, myself, and I. (and your loved ones of course).</span></span></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px;">
<span style="box-sizing: border-box; font-family: Times, Times New Roman, serif; font-weight: 700;"><a href="http://www.amandaadams.com/wp-content/uploads/2014/03/Beyonce-Gif-beyonce-29034924-490-276.gif" style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; color: #9ec000; text-decoration: none;"><img alt="Beyonce-Gif-beyonce-29034924-490-276" class="aligncenter size-full wp-image-1539" height="276" scale="0" src="http://www.amandaadams.com/wp-content/uploads/2014/03/Beyonce-Gif-beyonce-29034924-490-276.gif" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 2.4rem; max-width: 100%; width: auto;" width="490" /></a></span></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px; text-align: center;">
<span style="box-sizing: border-box; font-weight: 700;"><span style="box-sizing: border-box; font-family: Times, Times New Roman, serif;">And most importantly. Gaining confidence the healthy and BALANCED way and wanting everyone around you to feel the exact same way.</span></span></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px;">
<a href="http://www.amandaadams.com/wp-content/uploads/2014/03/tumblr_ms4ad8ZbeE1sfwvego1_500.gif" style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; color: #9ec000; text-decoration: none;"><span style="font-family: Times, Times New Roman, serif;"><img alt="tumblr_ms4ad8ZbeE1sfwvego1_500" class="aligncenter size-full wp-image-1541" height="208" scale="0" src="http://www.amandaadams.com/wp-content/uploads/2014/03/tumblr_ms4ad8ZbeE1sfwvego1_500.gif" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 2.4rem; max-width: 100%; width: auto;" width="500" /></span></a></div>
<div style="background-color: #e5e6eb; box-sizing: border-box; font-size: 16px; line-height: 26px; margin-bottom: 2.6rem; padding: 0px;">
<span style="font-family: Times, Times New Roman, serif;">Pizza nights shouldn’t leave you filled with guilt. Fruits and Veggies shouldn’t feel like a “checklist” of things you have to eat. Finding a way to balance all of those choices will result in so much happiness and energy that the inner Beyonce in you will start to come out. Seriously. I want this for you more than you know. Here’s to feeling like the last picture above and dancing our way through life and dressing rooms.</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="box-sizing: border-box; font-weight: 700;">Want to feel that way but still confused on nutrition and workouts? My <a href="http://www.afitnurse.com/p/the-fit-nurse-challenge.html" target="_blank">A FIT NURSE Challenge group</a></span><span style="box-sizing: border-box; font-weight: 700;"> goes over all that and more. Don’t miss the April 14th launch!</span></span></div>

cant have mindset, fitness goals, mindset, Motivation

Get rid of the you CAN' T HAVE THAT mindset

Looking back on my mindset years ago when it came to nutrition, there’s no wonder I would binge on Starbursts and Hershey Kisses (like. a ...

Posted by Alyssa Schomaker / Saturday, April 5, 2014 / No comments / A fit nurse , Alyssa schomaker , bikini competition , npc bikini , progress , Success

Bikini competition: 5 weeks out

<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Even at night, beyond the headlights, you know that the road will take you to your planned destination. Goals are no different.. You might not see beyond today, but know that continuing forward on your route will take you to where you want </span><span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">to be.<br /><br />This is the HARDEST thing that I have ever done physically and mentally. The strength and success learned through long hours in practice is translating to all other aspects of life.<br /><br />There is only one person in this world who knows your true potential... and only one person who can keep you from achieving that potential: YOU!<br /><br />Set a clear goal, visualize yourself already attaining it, stay focused, work toward it every day, and believe in yourself!!!<br /><br />We all have greatness within us!!</span><br />
<span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">5 weeks until I hit the stage for my first NPC bikini competition. I am excited to bring the best me to the stage. </span><br />
<span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I will be posting my progress pictures every week so stay tuned for more updated pictures!! </span><br />
<span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I can do this!</span><br />
<span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
<span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I will prevail!!</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ2spmqRTc4myBwntHDbJJrAPIESfcyMcu13pV5pVLY7XU7423fYqN64xpz5UkGkytwKDPu6RGBN1CW1-0epSECdBHjH__vR88DS6mvAnj4PRmmUb_buoEPz1ZSXHAXrQzXR3ri28rKOoB/s3200/10151881_10203684210091487_1331419594_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ2spmqRTc4myBwntHDbJJrAPIESfcyMcu13pV5pVLY7XU7423fYqN64xpz5UkGkytwKDPu6RGBN1CW1-0epSECdBHjH__vR88DS6mvAnj4PRmmUb_buoEPz1ZSXHAXrQzXR3ri28rKOoB/s3200/10151881_10203684210091487_1331419594_n.jpg" width="400" /></a></div>
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A fit nurse, Alyssa schomaker, bikini competition, npc bikini, progress, Success

Bikini competition: 5 weeks out

Even at night, beyond the headlights, you know that the road will take you to your planned destination. Goals are no different.. You might n...

Posted by Alyssa Schomaker / Monday, April 28, 2014 / No comments / 21 Day Fix , A fit nurse , clean dinners , clean eating , clean eating meal plan , food , low cal , Recipes

Skillet-Grilled Red Pepper Shrimp & Grits!! Only 224 Cals per serving!

Posted by Alyssa Schomaker / Friday, April 25, 2014 / No comments / bikini competition , cinnamon , clean eating breakfast , egg whites , gluten , oatmeal , sweet potato scramble. bloat

Bikini Competition update: intolerance to oatmeal and sweet potato scramble

Posted by Alyssa Schomaker / Tuesday, April 22, 2014 / No comments / Clean breakfast recipes , clean eating , Healthy recipes , Peanut Chicken , Soba Noodles. Healty Foods

Peanut Chicken & Soba Noodles

Posted by Alyssa Schomaker / Saturday, April 19, 2014 / No comments / about clean eating , clean eating , Recipes

Seven Principles of Clean Eating

Posted by Alyssa Schomaker / Wednesday, April 16, 2014 / No comments / 21 day fix meal plan , A fit nurse , afitnurse , bean recipes , Black beans , clean eating , Healthy recipes

Cumin Lime Black Bean Quinoa Salad

Posted by Alyssa Schomaker / Tuesday, April 15, 2014 / No comments / almond meal , almond milk , baking powder , cacao powder , casein protein powder , eggs , protein brownies , stevia

Chocolate Casein protein brownies

Posted by Alyssa Schomaker / Monday, April 14, 2014 / No comments / Butter , good or bad , grass fed butter , green beans , lemon juice , sea salt , vegetables

BUTTER.... Good for you?? YAY or NAY??

Posted by Alyssa Schomaker / Thursday, April 10, 2014 / No comments / 21 day fix results , 21 Day Fix Transformation , Accountability , Beachbody 21 Day fix , Change , clean eating , fitness programs , meal plan , Support

21 day fix: Women transformations

Posted by Alyssa Schomaker / Wednesday, April 9, 2014 / No comments / binges , calories from carbs , carbs , low carb , nutrition , nutrition for p90x3

How many carbs should I be eating?

Posted by Alyssa Schomaker / Monday, April 7, 2014 / No comments / cant have mindset , fitness goals , mindset , Motivation

Get rid of the you CAN' T HAVE THAT mindset

Posted by Alyssa Schomaker / Saturday, April 5, 2014 / No comments / A fit nurse , Alyssa schomaker , bikini competition , npc bikini , progress , Success

Bikini competition: 5 weeks out

Morning Meltdown 100 test Group

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