A Fit Nurse: fall

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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;">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, 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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<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 />
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<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 / 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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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 />
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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 />
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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 />
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Procedure:<br />
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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 />
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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 />
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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 / Saturday, October 17, 2015 / No comments / autumn , clean beverages , drinks , fall , fall drinks , fall foods , seasonal , seasonal drinks

3 Healthy Fall Drinks that wont add to your waistline

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</span></span> <span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;">The weather is turning cold here in Pittsburgh. I am admiring the changes in the leaves but, not looking forward to the cooler temperatures. I am constantly cold. There is nothing better than relaxing with a hot mug in your hands to warm up. Specialty beverages from coffee shops and cafes often have a lot of hidden sugar and calories. To live a healthier life and start every day on a warm note, make these 3 fall drinks at home!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV94q6TfMfqp2du3SkGSfRFS3MsOYX8fNkoy4JfTqkqO9Vz0hyphenhyphenwnTJvK6cMQNwu4U1yK4qnMwL3_-g3IK4meV9v3mt0uJxQquf9uzraDZ9nTp8XJkzyXDjcYQLu3lRv3wYc4YYNSctNcJo/s1600/chai.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Healthy Fall Drinks - Spiced Chai" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV94q6TfMfqp2du3SkGSfRFS3MsOYX8fNkoy4JfTqkqO9Vz0hyphenhyphenwnTJvK6cMQNwu4U1yK4qnMwL3_-g3IK4meV9v3mt0uJxQquf9uzraDZ9nTp8XJkzyXDjcYQLu3lRv3wYc4YYNSctNcJo/s640/chai.jpg" title="Healthy Fall Drinks - Spiced Chai" width="640" /></a></div>
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</span></span> <span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;">The first fall drink is a deliciously warm cinnamon infused spiced chai with cardamom, ginger, and cloves. This spiced chai mix can be prepared in bulk and stored for months. It could make a great holiday gift as well. The following recipe makes approximately 20 servings. This specialty fall drink will warm you up and delight your senses! </span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">3 cups nonfat dry milk powder</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">¾ cup powdered creamer</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">2 tsp ground ginger</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">2 tsp cinnamon</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">1 tsp cardamom, ground</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">1 tsp cloves, ground</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Simply combine all ingredients in a food processor. Pulse until the ingredients become powdery. Store in an airtight container! To prepare for drinking, take 3 tablespoons of pre-made mix and stir into 1 cup of boiling water. Enjoy with a blanket and a book. </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWL5Ytz568qxg_sBXNbHyv9i9BlYReaPzmrb6mFWTbKVgOXby7xwK_pGM5Vwlvlm1MM93H0oIe5lQk6NfiGXTWF-7LxjqeRKPwPcROd30Tuv61C_xii_KstmGcqE5T6TUgMN9ube_sulbN/s1600/paleo+pumpkin+spcied+latte.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Healthy Fall Drinks - PALEO PUMPKIN SPICED LATTE" border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWL5Ytz568qxg_sBXNbHyv9i9BlYReaPzmrb6mFWTbKVgOXby7xwK_pGM5Vwlvlm1MM93H0oIe5lQk6NfiGXTWF-7LxjqeRKPwPcROd30Tuv61C_xii_KstmGcqE5T6TUgMN9ube_sulbN/s640/paleo+pumpkin+spcied+latte.jpg" title="Healthy Fall Drinks - PALEO PUMPKIN SPICED LATTE" width="640" /></a></div>
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</span></span> <span style="color: #666666; letter-spacing: 0.2rem; line-height: inherit; text-transform: uppercase;"><span style="font-family: "verdana" , sans-serif;">INGREDIENTS</span></span></div>
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<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">¼ cup pumpkin puree</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">1 tablespoon full fat coconut milk, cream, milk of choice, or water</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">½ teaspoon vanilla (gluten-free, as needed)</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">⅛ teaspoon ground ginger</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">⅛ teaspoon nutmeg</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">¼ teaspoon cinnamon</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">8 drops of liquid stevia (such as NuNatural's version) or 1-4 tablespoons of sweetener of choice such as rapadura, maple syrup, honey, etc.</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">1 ½ -2 cups of strongly brewed coffee or 4 shots of espresso with added water to equal 2 cups</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">¾- 1 cup of full fat coconut milk, dairy-free milk of choice, or cow or goat milk</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">Cinnamon for sprinkling on the top, optional</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;"><a href="http://www.thenourishinggourmet.com/2013/05/how-to-make-heavenly-coconut-milk-whipped-cream-with-an-isi-dispenser.html" style="box-sizing: border-box; color: #7ea57e; text-decoration: none; transition: all 0.1s ease-in-out;">Coconut whipped cream</a>, optional</span></li>
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<span style="font-family: "verdana" , sans-serif;">INSTRUCTIONS</span></div>
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<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">Mix the pumpkin puree, tablespoon of milk, spices, and sweetener in a small bowl. Whisk well.</span></li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">In a small pot or saucepan, whisk the coffee and pumpkin mixture together, and heat until at desired temperature.</span></li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">In a separate small pot or saucepan, heat the milk of choice, and using a handheld frother, froth it. (I find this works best when the milk is JUST hot, not boiling).</span></li>
<li class="instruction" itemprop="recipeInstructions" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: decimal outside; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: "verdana" , sans-serif;">Divide the coffee mixture into two cups, and pour the foamed milk over it. Top with coconut whipped cream, if desired, and sprinkle with cinnamon. Serve and enjoy.</span></li>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Vanilla Almond Coffee</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5G-voiRD6A2VLuNInZ7RpLDlR65e280tl-y38gxnduN9QjLmJep7t87PejalUjvbQwcL5wjkfH0kiwFpND_9-WmGTK9wxMXWra9G1uZBKEqx3Qg-VFTotGAZGDZ8bSX2p3aoesXnCK79-/s1600/vanilla.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Healthy Fall Drinks - Vanilla Almond Coffee" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5G-voiRD6A2VLuNInZ7RpLDlR65e280tl-y38gxnduN9QjLmJep7t87PejalUjvbQwcL5wjkfH0kiwFpND_9-WmGTK9wxMXWra9G1uZBKEqx3Qg-VFTotGAZGDZ8bSX2p3aoesXnCK79-/s640/vanilla.jpg" title="Healthy Fall Drinks - Vanilla Almond Coffee" width="425" /></a></div>
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</span></span> <span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;">This delicious fall drink will prepare as many servings as 1 pound of coffee, has a rich, delicious vanilla-almond flavor, and has a shelf life that will last through winter. It is also the easiest recipe!</span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Ingredients:</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">1 pound dark roast coffee, ground</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">2 tbsp almond extract</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">2 tbsp vanilla extract</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">To prepare, pour coffee grounds into a large bowl, add the vanilla and almond extract. Mix well. Store in an airtight container in the freezer. Prepare coffee as usual in the coffee pot!</span></span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">With these warm and delicious fall drinks, you’ll be able to enjoy specialty drinks in your home or on-the-go, without hidden calories!</span></span><br />
<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br />
</span></span> <span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;"> Enjoy these beverages in the morning to energize, or in the evening to warm up while you snuggle on the couch with a book and relax.</span></span><br />
<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br />
</span></span> <span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;"> I would love to here what you think of my recipes after you try them. Please comment below and share with your friends if you find them enjoying!</span></span><br />
<span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br />
</span></span>

autumn, clean beverages, drinks, fall, fall drinks, fall foods, seasonal, seasonal drinks

3 Healthy Fall Drinks that wont add to your waistline

3 Healthy Fall Drinks that wont add to your waistline The weather is turning cold here in Pittsburgh. I am admiring the change...

Posted by Alyssa Schomaker / Saturday, October 10, 2015 / No comments / clean eating holiday , exercise , exercise and fitness , fall , fall fitness , fitness journey , Fitness motivation , get healthy , health and fitness , healthy choices , healthy holidays

4 Reasons for Fall Fitness

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjueoWmD653Isrskwt8JZOVzNML-ZxCmvT5XruXRWdYRc9I9WNu1iujhQuQgaLjpA_nfXIxqbmlpiETadLVK6gDCvcGW_5T1swDT_pxBhbnJKjTMX3P_XjrSeIY5dkoOAJVhyphenhyphenZyEM06AIWH/s1600/shoes-480217_1280+%25281%2529.jpg" imageanchor="1"><img alt="4 Reasons for Fall Fitness" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjueoWmD653Isrskwt8JZOVzNML-ZxCmvT5XruXRWdYRc9I9WNu1iujhQuQgaLjpA_nfXIxqbmlpiETadLVK6gDCvcGW_5T1swDT_pxBhbnJKjTMX3P_XjrSeIY5dkoOAJVhyphenhyphenZyEM06AIWH/s1600/shoes-480217_1280+%25281%2529.jpg" title="4 Reasons for Fall Fitness" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Fall fitness is when you start practicing healthy habits during the autumn season. It may seem like a stressful time to implement healthy habits when Halloween, Thanksgiving, and Christmas are approaching, but holidays can be a motivating reason for fall fitness! Here are four motivating reasons to work on your fitness this fall.</span></span></div><b id="docs-internal-guid-2e1b0509-48d9-a4ba-53a8-f09c6d220b45" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Look great before holiday events.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Why wait until after the holidays to get in shape? You can start now and get fit before family gatherings! Start your fall fitness routine now, shed a few pounds, tone up a little bit, and slip into a cute costume for Halloween. Get ready to wear that outfit for Christmas and that perfect NYE dress that you’ve been dreaming about!  There are a bunch of photos taken in the fall season, so why not look your best!  You’ll be happier looking knowing that you are working on your health and fitness and feeling good. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Motivate others.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Another great reason for fall fitness is creating the opportunity to motivate others toward a healthy lifestyle. When your family and friends notice that you are making conscious healthy choices, they’ll be interested in learning more. They’ll notice that you are looking good, and feeling confident and energized. Fall fitness is a great way to encourage others to live a healthier life. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">You will be less likely to get discouraged or overeat. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Too often, people try to crash diet before events or holiday gatherings. It is not effective or healthy. Crash diets lead to overconsumption and feeling discouraged. If you start your fall fitness before the holidays, you can implement healthy habits and control your cravings and urges. You’ll know to practice portion control and what foods trigger your unhealthy habits. Start fall fitness now to set yourself up for success during the holidays. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Don’t wait for resolution season.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">You may be tempted to go through the holiday season with unhealthy habits. You may just want to make a “healthier life” your New Year’s resolution. Don’t wait! Implement a healthier lifestyle now so that you can work toward an even greater goal in the new year! Maybe you want to read more, wake up earlier, or learn new culinary skills. Those resolutions sound way more fun! </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Plus, you’ll feel great going to the gym in January, feeling confident in your skill set and workout routine.  There are many new people joining gyms after their NYE resolutions. You can be the one who is already working toward their goals. Start with fall fitness now, be prepared for the holidays, and be ready to take on the new year. :)</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For extra support on your healthy and fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I would love to offer motivation, tips, and encouragement on your fall fitness routine. A healthier you awaits! </span></span></div>

clean eating holiday, exercise, exercise and fitness, fall, fall fitness, fitness journey, Fitness motivation, get healthy, health and fitness, healthy choices, healthy holidays

4 Reasons for Fall Fitness

Fall fitness is when you start practicing healthy habits during the autumn season. It may seem like a stressful time to implement healthy h...

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

<div class="separator" style="clear: both; text-align: center;">
 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>
<div class="separator" style="clear: both; text-align: center;">
 </div>
      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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<div style="text-align: center;">
<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>
<em></em><br>
<em></em><br>
<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>
<br>
<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>
<br>
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 / Wednesday, October 17, 2018 / No comments / afitnurse , Alyssa schomaker , autumn , fall , fall recipes , pumpkin , pumpkin season

Roasted Pumpkin Seeds

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

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

Posted by Alyssa Schomaker / Saturday, October 17, 2015 / No comments / autumn , clean beverages , drinks , fall , fall drinks , fall foods , seasonal , seasonal drinks

3 Healthy Fall Drinks that wont add to your waistline

Posted by Alyssa Schomaker / Saturday, October 10, 2015 / No comments / clean eating holiday , exercise , exercise and fitness , fall , fall fitness , fitness journey , Fitness motivation , get healthy , health and fitness , healthy choices , healthy holidays

4 Reasons for Fall Fitness

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

Morning Meltdown 100 test Group

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