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Posted by Alyssa Schomaker / Friday, October 11, 2019 / No comments / afitnurse , Alyssa schomaker , beachbody elite coach , clean eating lasagna , clean eating pumpkin , fall recipes , pumpkin recipe

Pumpkin Lasagna

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj961DH5063cYZ-Sl7eKPidi1zNGsMgk7I8YEUSTt-qQ1_-Kv4QVYdB_CDKQaSOQcnvigvvDod834T-5elsd7yCLj9AEWHEg8-foqciH3gbMofRFY1QjSWQFEn6O54qlTcvMMUBCBBmKJNz/s1600/1382539085014.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="620" data-original-width="826" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj961DH5063cYZ-Sl7eKPidi1zNGsMgk7I8YEUSTt-qQ1_-Kv4QVYdB_CDKQaSOQcnvigvvDod834T-5elsd7yCLj9AEWHEg8-foqciH3gbMofRFY1QjSWQFEn6O54qlTcvMMUBCBBmKJNz/s640/1382539085014.jpeg" width="640" /></a></div>
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<b>Ingredients:</b><br />
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<li>1/2 pound sliced fresh mushrooms</li>
<li>1 small onion, chopped</li>
<li>1/2 tsp salt, divided</li>
<li>2 tsp olive oil</li>
<li>1 can solid-pack pumpkin</li>
<li>1/2 cup half-and-half cream</li>
<li>1 tsp dried sage leaves</li>
<li>dash of pepper</li>
<li>9 no-cook lasagna noodles</li>
<li>1 cup reduced-fat ricotta cheese</li>
<li>1 cup shredded part-skim mozzarella cheese</li>
<li>3/4 cup shredded Parmesan cheese</li>
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<b>Method:</b></div>
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1. In a small pan, saute the mushrooms and onion, salt in oil. When it is tender, set aside.</div>
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2. Then in a small bowl, combine the pumpkin, sage, cream, salt and pepper.</div>
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3. Prepare the baking dish and add 1/2 cup of the pumpkin sauce in it and coat the bottom. Top with the 3 noodles. Then add some more sauce on top, add mushrooms, the cheeses (layer it). Then repeat till all is added. </div>
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4. Cover and bake for around 45 minutes. Then add some more cheese on top then bake for a few minutes till the cheese on top is melted. Let it sit for 10 minutes after that and enjoy! :) </div>

afitnurse, Alyssa schomaker, beachbody elite coach, clean eating lasagna, clean eating pumpkin, fall recipes, pumpkin recipe

Pumpkin Lasagna

Ingredients: 1/2 pound sliced fresh mushrooms 1 small onion, chopped 1/2 tsp salt, divided 2 tsp olive oil 1 can solid-pack pum...

Posted by Alyssa Schomaker / Wednesday, April 3, 2019 / No comments / afitnurse , Alyssa schomaker , beach body elite , chocolate pudding , clean eating recipes , cravings , Healthy recipes , Recipes

Four Ingredient Protein Pudding

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqK2EfmoqMMfiBGDwCG7jw_e0fLs7A_u4QIuvynwUuZgqQOV7-dvZZMLh3fCPRBsrRPW2AhNE_mLgBbMu06Jq1zN9NBc2jnICGY4gwH0gh73Swi0nbcQt9dQqY0n-YtLmhUtYWd4EPQ-ng/s1600/ChocoPudding_shutter_59162173_1146x860b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="860" data-original-width="1146" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqK2EfmoqMMfiBGDwCG7jw_e0fLs7A_u4QIuvynwUuZgqQOV7-dvZZMLh3fCPRBsrRPW2AhNE_mLgBbMu06Jq1zN9NBc2jnICGY4gwH0gh73Swi0nbcQt9dQqY0n-YtLmhUtYWd4EPQ-ng/s400/ChocoPudding_shutter_59162173_1146x860b.jpg" width="400" /></a></div>
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Ingredients:</div>
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1/2 cup plain greek yogurt</div>
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1/2 scoop of Chocolate Shakeology</div>
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1 small scoop of stevia</div>
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1 tbsp unsweetened vanilla almond milk </div>
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Procedure:</div>
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Mix all of the ingredients together till it is smooth. Place in the refrigerator for atleast an hour if you want it to have a consistency of an ice cream and less if more like pudding! You may add in some fruits or nuts if you like. Easy. Simple way to satisfy cravings! </div>
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afitnurse, Alyssa schomaker, beach body elite, chocolate pudding, clean eating recipes, cravings, Healthy recipes, Recipes

Four Ingredient Protein Pudding

Ingredients: 1/2 cup plain greek yogurt 1/2 scoop of Chocolate Shakeology 1 small scoop of stevia 1 tbsp unsweetened vanilla ...

Posted by Alyssa Schomaker / Sunday, January 27, 2019 / No comments / afitnurse , Alyssa schomaker , beachbody elite coach , Business coach , clean eating , clean eating recipes , health , Healthy recipes , Recipes

Pecan Orange Shortbread Squares with Caramel Drizzle

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvKotMNHLiMYUiibwBVNsCw55IYPrMTb20xY92LI7NSMBrh9dBtUs-iP0iPZTXUJ431BjkmacDofT9WpgUFqJ29iFqsKh6v0Gx_BqKojHll-xWNzRM-ita8-CRcWD9-P9yAI9eDNOPNy2B/s1600/istockphoto-638198858-612x612.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="408" data-original-width="612" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvKotMNHLiMYUiibwBVNsCw55IYPrMTb20xY92LI7NSMBrh9dBtUs-iP0iPZTXUJ431BjkmacDofT9WpgUFqJ29iFqsKh6v0Gx_BqKojHll-xWNzRM-ita8-CRcWD9-P9yAI9eDNOPNy2B/s640/istockphoto-638198858-612x612.jpg" width="640" /></a></div>
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Ingredients:<br />
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1 1/2 cups whole-wheat pastry flour<br />
1 cup organic evaporated cane juice (organic sugar), divided<br />
3/4 cup + 1 tbsp cold organic unsalted butter<br />
1/4 cup tapioca flour<br />
1 tsp finely grated orange zest<br />
1/2 cup chopped unsalted pecans<br />
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Method:<br />
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1. Prepare and preheat your oven to 350 F. Prepare the baking pan with parchment paper.<br />
2. In a food processor, pulse together flour, cane juice, butter and tapioca until it's like bread crumbs in texture. Add orange zest and pecans, pulse to combine. Spread the mixture over the baking pan, press and level it. Bake until it is golden brown.<br />
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2. Cut it into serving sizes once it is done baking.<br />
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3. In a small saucepan, bring to boil remaining cane juice and 2 tbsp of water. Boil until it is caramel in color and smell. Remove from heat and drizzle on top of the pecan squares. Enjoy!<br />
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afitnurse, Alyssa schomaker, beachbody elite coach, Business coach, clean eating, clean eating recipes, health, Healthy recipes, Recipes

Pecan Orange Shortbread Squares with Caramel Drizzle

Ingredients: 1 1/2 cups whole-wheat pastry flour 1 cup organic evaporated cane juice (organic sugar), divided 3/4 cup + 1 tbsp cold...

Posted by Alyssa Schomaker / Monday, December 3, 2018 / No comments / afitnurse , Alyssa schomaker , beachbody elite , clean eating , clean eating pudding , clean recipes , healthy , Healthy recipes , sticky toffee pudding

Clean Eating Sticky Toffee Pudding

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZa7Ijkm8PP36lHFxk9VYk7heYw5KlM2_riprblqRImAtg666Sske9UtBdO_RYRR4iFOENfuvhsIsJjtPAH5kJnTvEWpOx6AY8NAtNWsdZwqOgYvFgJk_2TMLeZaQcYEa-HCmkY7-KsNLv/s1600/Untitled+design+%25287%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZa7Ijkm8PP36lHFxk9VYk7heYw5KlM2_riprblqRImAtg666Sske9UtBdO_RYRR4iFOENfuvhsIsJjtPAH5kJnTvEWpOx6AY8NAtNWsdZwqOgYvFgJk_2TMLeZaQcYEa-HCmkY7-KsNLv/s400/Untitled+design+%25287%2529.png" width="400" /></a></div>
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Ingredients:</div>
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175g pitted dried dates</div>
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150 ml maple syrup</div>
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1 tbsp vanilla extract</div>
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2 large eggs (free range)</div>
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85g self-raising flour</div>
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0% Greek Yogurt and extra maple syrup </div>
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nuts for toppings</div>
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Method:</div>
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1. Prepare oven to 160C and prepare your dates and water in a pan. Let it simmer for about 4-5 minutes. Then remove the dates from the water and add in the food processor and add in 6 tbsp of maple syrip and vanilla extract. Blend till very smooth.</div>
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2. Place the processed mixture into a bowl and add in the egg yolks. Add in next the flour and whisk till stiff and fold into the date mixture. </div>
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3. Put 1 tbsp maple syrup into your pudding molds and add the mixture. Cover the moulds with foil and add in an ovenproof dish and pour in hot water half way to the sides of the bolds. Cook for about 40minutes to an hour. You may test it by using the toothpick method, if it comes out clean, it is all cook and ready. </div>
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4. With a knife, unmold it and place onto plates and drizzle with yogurt on top and maple syrup. yum! You may also add nuts on top too! </div>
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afitnurse, Alyssa schomaker, beachbody elite, clean eating, clean eating pudding, clean recipes, healthy, Healthy recipes, sticky toffee pudding

Clean Eating Sticky Toffee Pudding

Ingredients: 175g pitted dried dates 150 ml maple syrup 1 tbsp vanilla extract 2 large eggs (free range) 85g self-raisi...

Posted by Alyssa Schomaker / Sunday, November 25, 2018 / No comments / afitnurse , Alyssa schomaker , Christmas , christmas recipes , cranberry sauce , health , healthy eating recipes , Recipes

Homemade Cranberry Sauce

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmzxiyHtJfNF7mUYLAgqIG-FI-qu5wn_bBVM0SaZaczRdidVO3dkOfwXbMIr_lVLUy_tOSD6jAr40sQPgW7upFn7BcdStcaitCzj6ncHUFO8fNx9mUCMAPJddrqPtjzzTwKn7vQAs-gGkO/s1600/2200bbc5d99472acd57d31c5378b5265.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="434" data-original-width="736" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmzxiyHtJfNF7mUYLAgqIG-FI-qu5wn_bBVM0SaZaczRdidVO3dkOfwXbMIr_lVLUy_tOSD6jAr40sQPgW7upFn7BcdStcaitCzj6ncHUFO8fNx9mUCMAPJddrqPtjzzTwKn7vQAs-gGkO/s640/2200bbc5d99472acd57d31c5378b5265.jpg" width="640" /></a></div>
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Ingredients:</div>
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12 oz. fresh cranberries</div>
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1/2 cup maple syrup</div>
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1 medium cinnamon stick</div>
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1 large orange (using the zest)</div>
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1 cup water</div>
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Procedure:</div>
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Prepare your sauce pan and add all ingredients, turn on the oven and set the heat to medium-high. Cook for around 30-40 minutes. Let it simmer till thick. The longer it s simmering, the thicker it gets. Stir as often as possible so it won't stick at the bottom of the pot. Make sure you also do not simmer for too long as the sauce will burn. Once you achieved the desired thickness, remove from the heat and cool. Enjoy! </div>
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afitnurse, Alyssa schomaker, Christmas, christmas recipes, cranberry sauce, health, healthy eating recipes, Recipes

Homemade Cranberry Sauce

Ingredients: 12 oz. fresh cranberries 1/2 cup maple syrup 1 medium cinnamon stick 1 large orange (using the zest...

Posted by Alyssa Schomaker / Saturday, November 3, 2018 / No comments / afitnurse , Alyssa schomaker , beachbody elite , clean eating , clean eating thanksgiving recipes , Thanksgiving , Thanksgiving recipes

Pumpkin Coconut Custards

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJ5fCJOxjrZzQ7SXr4P3kUK59mWmWf3n-treZIrJq3MidcpcjOXNPvK8AjYUoLN95djJtp64HJCmWpgXbZBxb7IlnHWB308V8ksuJgk9AeBjqqmp8hh_dKB8lUbyRCF9BRa-aSZAzlsgy/s1600/bruleed-saffron-custards-bobbi-lin-0040-d113199-0317_horiz.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="421" data-original-width="750" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJ5fCJOxjrZzQ7SXr4P3kUK59mWmWf3n-treZIrJq3MidcpcjOXNPvK8AjYUoLN95djJtp64HJCmWpgXbZBxb7IlnHWB308V8ksuJgk9AeBjqqmp8hh_dKB8lUbyRCF9BRa-aSZAzlsgy/s640/bruleed-saffron-custards-bobbi-lin-0040-d113199-0317_horiz.jpg" width="640" /></a></div>
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Ingredients:<br />
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1 tsp ground cinnamon<br />
1/2 tsp ground ginger<br />
1/4 tsp ground nutmeg<br />
1/2 tsp sea salt<br />
4 large eggs<br />
1/2 cup maple syrup<br />
1/2 tsp pure coconut extract<br />
1 can pumpkin puree<br />
3/4 cup canned coconut milk<br />
3/4 cup unsweetened almond milk<br />
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Method:<br />
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1. Prep oven and make sure to preheat at 300 F<br />
2. In a bowl, combine ginger, cinnamon, nutmeg and the salt. Mix it well. Set aside.<br />
3. In a larger bowl, add in eggs, maple syrup and the coconut extract and whisk and make sure it's blended well.<br />
4. Add in spices and pumpkin<br />
5. Add in coconut milk and almond milk and whisk again to blend well.<br />
6. Pour the mixture in your ceramic containers and place in a baking pan with 1-inch of hot water in it (bain-marie cooking style)<br />
7. Bake for 40-50 minutes, test your mixture by inserting a toothpick or a knife in the center if it comes out clean, it's ready and cooked. Remove then let it cool then refrigerate overnight or until ready to serve.

afitnurse, Alyssa schomaker, beachbody elite, clean eating, clean eating thanksgiving recipes, Thanksgiving, Thanksgiving recipes

Pumpkin Coconut Custards

Ingredients: 1 tsp ground cinnamon 1/2 tsp ground ginger 1/4 tsp ground nutmeg 1/2 tsp sea salt 4 large eggs 1/2 cup maple syrup...

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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<br /></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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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; text-autospace: none;">
<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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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; text-autospace: none;">
<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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<br /></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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<br /></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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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-izUK3Vbk6-s3o2D7KtmmIy3YFD_l20uml-iEsSsNxEQupUscU_CMhctE5XcPQ93-Kx_nFoM1655Y-DSOBGhZ5W-0Jv35jrAyrDCl67jxZ0vV9xkOfEeHw98CV8t9UWFYLmusRtLqjHHW/s1600/Screen+Shot+2018-10-17+at+6.39.31+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="503" data-original-width="450" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-izUK3Vbk6-s3o2D7KtmmIy3YFD_l20uml-iEsSsNxEQupUscU_CMhctE5XcPQ93-Kx_nFoM1655Y-DSOBGhZ5W-0Jv35jrAyrDCl67jxZ0vV9xkOfEeHw98CV8t9UWFYLmusRtLqjHHW/s400/Screen+Shot+2018-10-17+at+6.39.31+PM.png" width="357" /></a></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;"><o:p><br /></o:p></span></div>
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<span lang="EN-US" style="color: black; font-family: "Arial",sans-serif; font-size: 14.0pt; mso-ansi-language: EN-US; mso-themecolor: text1;"><b>Recipe of the Week:</b><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; text-autospace: none;">
<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>
<div class="MsoNormal" style="mso-layout-grid-align: none; text-autospace: none;">
<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>
<div class="MsoNormal" style="mso-layout-grid-align: none; text-autospace: none;">
<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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<br /></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, October 8, 2018 / No comments / afitnurse , Alyssa schomaker , beachbody elite , paleo recipes , pumpkin paleo recipes , pumpkin pie , pumpkin recipes

Pumpkin Pie Freezer Fudge

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<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">Ingredients:</span></div>
<div class="p2">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">2 cups pitted dates</span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">1/2 cup almond butter</span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">1 1/2 cup almond flour</span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">1/2 cup pumpkin<span class="Apple-converted-space"> </span></span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">6 tbsp coconut flour</span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">2 tsp pumpkin spice</span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">salt to taste</span></div>
<div class="p2">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">Method:</span></div>
<div class="p2">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">In a food processor, combine the dates and almond butter until a paste is formed.<span class="Apple-converted-space"> </span></span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">Add in flour, pumpkin, pumpkin spice and salt. Mix it well.<span class="Apple-converted-space"> </span></span></div>
<div class="p2">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;"><br /></span></div>
<div class="p1">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">After mixing, press it into your 8 inch pan, you may top it with your fave nuts or some himalayan salt! Freeze for an hour then enjoy.<span class="Apple-converted-space"> </span></span></div>
<br />

afitnurse, Alyssa schomaker, beachbody elite, paleo recipes, pumpkin paleo recipes, pumpkin pie, pumpkin recipes

Pumpkin Pie Freezer Fudge

Ingredients: 2 cups pitted dates 1/2 cup almond butter 1 1/2 cup almond flour 1/2 cup pumpkin 6 tbsp coconut f...

Posted by Alyssa Schomaker / Sunday, June 10, 2018 / No comments / afitnurse , Alyssa schomaker , beachbody elite , clean eating , clean eating ice cream , summer recipes

Mint Coconut Ice Cream

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv5jcdI_4qdlirPzmKAdOpYFrFMEdQq7QA-FDzuwHGt5skxNamTFN67nBXoNhzK5sHq1rJ6Ek0vANWSLtLBBQZteCCjMH156kg9fburHxfONKWcEOYWpi3oJe4KU49WiXNJG1GrIyS8enc/s1600/photo-1495121482123-ea92d0a1df0d.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="950" data-original-width="634" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv5jcdI_4qdlirPzmKAdOpYFrFMEdQq7QA-FDzuwHGt5skxNamTFN67nBXoNhzK5sHq1rJ6Ek0vANWSLtLBBQZteCCjMH156kg9fburHxfONKWcEOYWpi3oJe4KU49WiXNJG1GrIyS8enc/s640/photo-1495121482123-ea92d0a1df0d.jpeg" width="425" /></a></div>
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Ingredients:</div>
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<br /></div>
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3 and 1/2 cups of coconut cream or coconut milk</div>
<div class="separator" style="clear: both; text-align: left;">
5 tbsp of Maple Syrup or if using Liquid stevia, use 10 drops</div>
<div class="separator" style="clear: both; text-align: left;">
1 tsp of pure vanilla extract</div>
<div class="separator" style="clear: both; text-align: left;">
2 and 1/2 tsp peppermint extract</div>
<div class="separator" style="clear: both; text-align: left;">
pinch of salt</div>
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<br /></div>
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Optional: Chocolate Chips</div>
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<br /></div>
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Ingredients:</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
1. Mix the coconut cream, sweetener, vanilla and peppermint extract in a blender. </div>
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2. Pour into your ice cream maker and begin the process of turning it into ice cream! </div>
<div class="separator" style="clear: both; text-align: left;">
3. When you see it start solidifying, add in chocolate chips if you want to. You may serve this immediately or pour into container and store in freezer. Enjoy!</div>

afitnurse, Alyssa schomaker, beachbody elite, clean eating, clean eating ice cream, summer recipes

Mint Coconut Ice Cream

Ingredients: 3 and 1/2 cups of coconut cream or coconut milk 5 tbsp of Maple Syrup or if using Liquid stevia, use 10 drops 1...

Posted by Alyssa Schomaker / Sunday, December 10, 2017 / No comments / afitnurse , Alyssa schomaker , beachbody elite , christmas recipes , clean eating , clean eating recipes , sugar cookies

No Bake Sugar Cookie Bars

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<div class="separator" style="clear: both; text-align: center;">
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<br />
<br />
Ingredients for Sugar Cookie:<br />
<br />
1 1/2 cups gluten free oat flour or almond flour<br />
1/4 cup coconut flour<br />
pinch of cinnamon<br />
2 scoops vanilla protein powder<br />
2 T stevia blend<br />
1/2 tsp pure vanilla extract<br />
1/2 cup cashew butter (or any other alternative you prefer)<br />
1/2 cup maple syrup<br />
1 T milk of choice, almond milk for this.<br />
<br />
<br />
Ingredients for Protein Frosting<br />
<br />
3 scoops vanilla protein powder<br />
1-2 T sweetener of choice<br />
Milk of choice (to form a batter)<br />
1/2 tsp sweeter of choice for sprinkling on top<br />
sprinkles (optional)<br />
<br />
Ingredients for the coconut butter frosting<br />
<br />
4-6 T coconut butter, melted<br />
2 T granulated sweetener of choice or maply syrup<br />
Almond milk to thin out<br />
<br />
Procedure for the cookie<br />
<br />
1. Line your baking pan with cookie sheets or tin foil, set it aside<br />
2. Combine the flours, protein powder, cinnamon and sweetener in a bowl then set it aside<br />
3. Using a microwave safe container, melt the cashew butter with the rice syrup or the maple syrup. Whisk in the vanilla extract and add in the dry mixture. Mix until fully combined. Using a tablespoon, add in milk of choice until a very thick batter is achieved.<br />
4. Pour the mixture in a baking pan and press firmly. Optional: When firm you may use cookie cutter to shape it to your preference before decorating. Or leave it as it is and cut in square.<br />
5. Sprinkle with the granulated sweetener and the sprinkles! Refrigerate for at least 10 minutes or wait till quite firm. Add in the frosting after and refrigerate again till all is set. These sugar cookies should be kept in the refrigerator.  You can also decorate these sugar cookies in theme with the current season!<br />
<br />
Procedure for the frosting<br />
<br />
1. To make the frosting, combine all of the ingredients for the frosting and use milk of choice to think it out until a very thick frosting is formed.<br />
<br />
<br />

afitnurse, Alyssa schomaker, beachbody elite, christmas recipes, clean eating, clean eating recipes, sugar cookies

No Bake Sugar Cookie Bars

Ingredients for Sugar Cookie: 1 1/2 cups gluten free oat flour or almond flour 1/4 cup coconut flour pinch of cinnamon 2 scoops va...

Posted by Alyssa Schomaker / Friday, October 27, 2017 / No comments / afitnurse , Alyssa schomaker , beachbody coach , clean eating , clean eating halloween snacks , clean eating snacks , fitness , halloween , halloween treats , health and fitness

Jack O' Lantern Fruit Cups

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<div class="separator" style="clear: both; text-align: center;">
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<br />
<br />
The goodies you serve on Halloween need not be all junk - it can be healthy and fun too!<br />
Check out this DIY Jack O' Lantern Orange fruits cups that's easy to make. Wonderful to make with the kids too!<br />
<br />
You will need:<br />
<br />
Oranges<br />
Blackberries<br />
Raspberries<br />
Any other fruit that you would like<br />
A knife (be careful with this when working with the kids!)<br />
<br />
Procedure:<br />
<br />
1. Make sure that the fruits are well washed.<br />
2. Use big oranges. Cut the top part of it.<br />
3. Cut a part of the bottom too so it stands upright.<br />
4. Cut out small triangles for the eye.<br />
5. Cut a triangle for the nose then cut out a big smile.<br />
6. Cut out the insides and scoop it out. You can use these to add in as fillings too!<br />
7. Then add the different fruits you prefer.<br />
<br />

afitnurse, Alyssa schomaker, beachbody coach, clean eating, clean eating halloween snacks, clean eating snacks, fitness, halloween, halloween treats, health and fitness

Jack O' Lantern Fruit Cups

The goodies you serve on Halloween need not be all junk - it can be healthy and fun too! Check out this DIY Jack O' Lantern Orange...

Posted by Alyssa Schomaker / Thursday, October 19, 2017 / No comments / afitnurse , Alyssa schomaker , beachbody elite , clean eating , clean eating recipes , elite coach , fitnurse , health and fitness , Thanksgiving , Thanksgiving recipes

Easy Pumpkin Custard

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<br />
<br />
Ingredients:<br />
<br />
1/4 cup lukewarm water<br />
1 tbsp agar powder<br />
1 14 oz canned pumpkin or 1 3/4 cups fresh pumpkn<br />
1 14 oz can of full-fat coconut milk<br />
2 tsp vanilla extract<br />
1/4 tsp salt<br />
1 3/8 tsp pumpkin spice<br />
<br />
Instruction<br />
<br />
1. Using low heat, heat the pumpkin, coconut milk, spices and sweeteners in a pot. Do not simmer, just heat and then remove once it's hot.<br />
2. Add in the gelatin over the water and stir to avoid clumping.<br />
3. Whisk gelatin mixture well into the pumpkin mixture.<br />
4. Pour in containers or ramekins. Refrigerate and enjoy!<br />
Add in whipped cream or whipped coconut cream on top.<br />
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afitnurse, Alyssa schomaker, beachbody elite, clean eating, clean eating recipes, elite coach, fitnurse, health and fitness, Thanksgiving, Thanksgiving recipes

Easy Pumpkin Custard

Ingredients: 1/4 cup lukewarm water 1 tbsp agar powder 1 14 oz canned pumpkin or 1 3/4 cups fresh pumpkn 1 14 oz can of full-fat c...

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

Pumpkin Choco Chip Energy Bites

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Ingredients:<br />
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1 cup old-fashioned oats (there are gluten free ones too!)<br />
2 scoops of vanilla Shakeology<br />
2 tsp ground cinnamon<br />
2 tsp Truvia or any sweetener that you prefer<br />
1/2 cup mixed nuts (almonds, walnuts)<br />
1 cup pumpkin puree<br />
2 tbsp mini chocolate chips (i prefer dark)<br />
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<br />
Method:<br />
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In a bowl mix oats, Shakelogy powder, cinnamon and sweetener of choice. Add in the puree and nuts and fold in the choco chips! Now the fun part, roll the dough into inch size balls.

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

Pumpkin Choco Chip Energy Bites

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

Posted by Alyssa Schomaker / Sunday, May 7, 2017 / No comments / afitnurse , Alyssa schomaker , beachbody elite , Beachbody top coach , chocolate chip cookies , clean eating recipes , memorial day recipes

Coconut Oil Chocolate Chip Cookies

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtZtUqTzYYVGCjn1byFGrfTO1jC0fel6_Yzp2WqAJ4zZnlpW6SS1NkKFfUop9y-RSjv4zRXDoNEE58qOE-x4FQe1mmGD3u-FNpn3OSmBzfrn2MDYcZHVbojdtMIN5evYOstBbmhTIm-aDB/s1600/FNK_Coconut-Oil-Chocolate-Chip-Cookies_s4x3.jpg.rend.hgtvcom.616.462.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtZtUqTzYYVGCjn1byFGrfTO1jC0fel6_Yzp2WqAJ4zZnlpW6SS1NkKFfUop9y-RSjv4zRXDoNEE58qOE-x4FQe1mmGD3u-FNpn3OSmBzfrn2MDYcZHVbojdtMIN5evYOstBbmhTIm-aDB/s1600/FNK_Coconut-Oil-Chocolate-Chip-Cookies_s4x3.jpg.rend.hgtvcom.616.462.jpeg" /></a></div>
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<br />
Looking for gluten free chocolate chip cookie? This one will be your go-to recipe!<br />
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Ingredients:<br />
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1/2<span class="Apple-tab-span" style="white-space: pre;"> </span>cup quinoa flour<br />
1/2<span class="Apple-tab-span" style="white-space: pre;"> </span>cup brown rice flour<br />
2<span class="Apple-tab-span" style="white-space: pre;"> </span>tablespoons arrowroot starch<br />
1/2<span class="Apple-tab-span" style="white-space: pre;"> </span>teaspoon baking powder<br />
1/2<span class="Apple-tab-span" style="white-space: pre;"> </span>teaspoon baking soda<br />
1/2<span class="Apple-tab-span" style="white-space: pre;"> </span>teaspoon sea salt<br />
1/2<span class="Apple-tab-span" style="white-space: pre;"> </span>cup coconut oil, softened<br />
1<span class="Apple-tab-span" style="white-space: pre;"> </span>cup coconut sugar<br />
1<span class="Apple-tab-span" style="white-space: pre;"> </span>flax egg (1 tablespoon flaxseed meal + 3 tablespoons water)<br />
1<span class="Apple-tab-span" style="white-space: pre;"> </span>teaspoon vanilla extract<br />
1/2<span class="Apple-tab-span" style="white-space: pre;"> </span>cup vegan chocolate chips<br />
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<br />
Method:<br />
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Whisk together all dry ingredients.<br />
Set it aside.<br />
In a bowl, beat together softened (a must to soften it) coconut oil and coconut sugar until it's creamy.<br />
Add the flax egg and vanilla until mixture is smooth.<br />
Add the dry ingredients to the wet ingredients. Fold it well. Add in chocolate chips.<br />
Let the dough chill for atleast 2 hours, make sure it is covered.<br />
Preheat oven at 350 degrees F and line it the baking sheet with parchment paper.<br />
Remove the dough from the fridge and scoop dough in 1 inch sizes (or bigger if you like). Place into baking sheets.<br />
Bake for 10-11 minutes or until the edges are crisp and golden.<br />
Let it cool and enjoy!<br />
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<br />
Are you ready to join a fitness challenge or start your fitness journey? We can talk more about it, <a href="mailto:afitnurse@gmail.com" target="_blank">email</a> me!<br />
<br />
Need this recipe for later? Pin me!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlODDAyMJlqzC5EK1iZHYpkWxD-dRkOC3UQcL9lsttO0mQLMk_-M5142TsX5ITpiAktNCLn1Vc-SRse0gSqEg5uUIfDs7mcma5lS6koljFaXZFvKtLtSaPo4OwUbLdKuq4jpUcygTY1hb3/s1600/PIN1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlODDAyMJlqzC5EK1iZHYpkWxD-dRkOC3UQcL9lsttO0mQLMk_-M5142TsX5ITpiAktNCLn1Vc-SRse0gSqEg5uUIfDs7mcma5lS6koljFaXZFvKtLtSaPo4OwUbLdKuq4jpUcygTY1hb3/s1600/PIN1.jpg" /></a></div>
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afitnurse, Alyssa schomaker, beachbody elite, Beachbody top coach, chocolate chip cookies, clean eating recipes, memorial day recipes

Coconut Oil Chocolate Chip Cookies

Looking for gluten free chocolate chip cookie? This one will be your go-to recipe! Ingredients: 1/2 cup quinoa flour 1/2 cup br...

Posted by Alyssa Schomaker / Sunday, March 26, 2017 / No comments / afitnurse , Alyssa schomaker , beachbody elite , Beachbody top coach , clean eating , clean eating pizza , elite coach , pizza , spring recipes

5-ingredient Spring Pizza

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This is from <a href="http://eatingwell.com/" target="_blank">EatingWell</a> - looks great to try this Spring season!<br />
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<b>Ingredients</b><br />
3 cloves garlic,<br />
minced1 bunch asparagus (about 1 pound)<br />
½ cup snipped fresh chives (from 1 bunch), divided<br />
¼ teaspoon salt<br />
¼ teaspoon freshly ground pepper<br />
1 pound whole-wheat pizza dough<br />
1 cup shredded fontina or mozzarella cheese<br />
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<b>Method</b>:<br />
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Position rack in lower third of oven, place a pizza stone or large pizza pan on the rack and preheat oven to 450°F for at least 15 minutes.<br />
Meanwhile, combine 2 tablespoons oil and garlic in a small bowl; set aside. Trim asparagus spears to about 6 inches long; slice any thicker stalks in half lengthwise.<br />
Toss in a bowl with the remaining 1 tablespoon oil, ¼ cup chives, salt and pepper. Roll out dough on a lightly floured surface to about a 14-inch circle.<br />
Carefully remove the pizza stone or pan from the oven and set on a heatproof surface, such as your stovetop.<br />
Place the dough on the stone or pan and brush with the reserved garlic-oil mixture. Arrange the asparagus in a circular pattern on the dough with the tips facing out. Top with cheese and the remaining chives.<br />
Carefully return the stone or pan to the oven and bake the pizza on the lower rack until crispy and golden and the cheese is melted, about 15 minutes.<br />
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<br />
Are you ready to start your health and fitness journey? Shoot me an <a href="mailto:afitnurse@gmail.com" target="_blank">email</a>!

afitnurse, Alyssa schomaker, beachbody elite, Beachbody top coach, clean eating, clean eating pizza, elite coach, pizza, spring recipes

5-ingredient Spring Pizza

This is from EatingWell - looks great to try this Spring season! Ingredients 3 cloves garlic, minced1 bunch asparagus (about 1 pou...

Posted by Alyssa Schomaker / Friday, August 19, 2016 / No comments / afitnurse , Alyssa schomaker , clean eating , clean eating recipes , fitness , fitnurse , health , health and fitness , Recipes , Tips

Healthy Avocado Chocolate Cookies

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFan5p7rGs0mLEwbc9wyaQ6AjeX9ZiAKufDnMHhPQv9995me_Nl1-Lpq3dTJtc9BWqZecD5Fb4hFS9rKxQeyIZ_PGg-H4RnWMuXdOg6Ab_8VO8jelgod_UaZGFuf_r8D4S32053c6E9E4o/s1600/Healthy+Avocado+Chocolate+Cookies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFan5p7rGs0mLEwbc9wyaQ6AjeX9ZiAKufDnMHhPQv9995me_Nl1-Lpq3dTJtc9BWqZecD5Fb4hFS9rKxQeyIZ_PGg-H4RnWMuXdOg6Ab_8VO8jelgod_UaZGFuf_r8D4S32053c6E9E4o/s1600/Healthy+Avocado+Chocolate+Cookies.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;">You just crave for cookies - it's inevitable! But no fret, you can make these very healthy, fudgy cookies that's made from two of my favorite ingredients - chocolate and avocado. No flour at all! Have fun with this!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">3/4 cup avocado, you need the ripe ones please but no brown in color.</span><br />
<span style="font-family: Verdana, sans-serif;">½ cup coconut sugar </span><br />
<span style="font-family: Verdana, sans-serif;">1 egg </span><br />
<span style="font-family: Verdana, sans-serif;">½ cup dark cocoa powder</span><br />
<span style="font-family: Verdana, sans-serif;">50 g. dark chocolate. chopped or you may use dark chocolate chips, 85% and above, whichever preferre</span><br />
<span style="font-family: Verdana, sans-serif;">½ tsp. baking soda</span><br />
<span style="font-family: Verdana, sans-serif;">almonds</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Procedure:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1. Make sure oven is preheated at 350 F.</span><br />
<span style="font-family: Verdana, sans-serif;">2. In a mixer, stand or bowl mixer or if you are a food processor person you can use it too, add in avocado, sugar and mix it till very smooth. </span><br />
<span style="font-family: Verdana, sans-serif;">3. Add in the egg.</span><br />
<span style="font-family: Verdana, sans-serif;">4. Mix in the cocoa powder and then the baking soda. Mix.</span><br />
<span style="font-family: Verdana, sans-serif;">5. Add in the chocolate chunks or chips and some almonds if you like!</span><br />
<span style="font-family: Verdana, sans-serif;">6.  Now the fun part, in a prepared cookie sheet add in dollops of the cookie batter. Enlist the kids! It's going to be a bit of a mess but it will be fun.</span><br />
<span style="font-family: Verdana, sans-serif;">7. Flatten the dollops of cookies with a spoon as it doesn't spread out much like a regular cookie.</span><br />
<span style="font-family: Verdana, sans-serif;">8. Place in the oven for 8-10 minutes, but be sure to watch it as we do not want overbaked cookies. If you see that they don't stick much to the parchment paper then it's good to go.</span><br />
<span style="font-family: Verdana, sans-serif;">9. You may eat it a bit warm..but we prefer it cold! Place it in an airtight container and place in the fridge. Enjoy!!! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook,</span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank"> contact me!</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #555555; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;"> I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

afitnurse, Alyssa schomaker, clean eating, clean eating recipes, fitness, fitnurse, health, health and fitness, Recipes, Tips

Healthy Avocado Chocolate Cookies

You just crave for cookies - it's inevitable! But no fret, you can make these very healthy, fudgy cookies that's made from two ...

Posted by Alyssa Schomaker / Wednesday, March 9, 2016 / No comments / A fit nurse , afitnurse , clean eating , clean eating recipes , energy balls , fit nurse , fitness , health , Healthy recipes , nutrition , oatmeal energy balls

Oatmeal Chocolate Energy Balls

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<span style="font-family: Verdana, sans-serif;">When you're on your journey to clean eating and you have a sweet tooth, it can be very challenging. That's why sharing with you today one of my go-to recipes that can be prepped ahead of time, stored in a tight lid jar or use those extremely cute mason jars that you can just grab when you are craving! This oatmeal chocolate energy balls are fun to make - you can enlist your kids to help too! </span></div>
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<span style="font-family: Verdana, sans-serif;">I hope you have fun enjoying AND eating this sweet replacement ;)</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Ingredients:</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">2 cups steel-cut oats</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">1/2 cup chocolate chips (preferably dark, love them!)</span></div>
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<span style="font-family: Verdana, sans-serif;">2/3 cup unsweetened coconut flakes</span></div>
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<span style="font-family: Verdana, sans-serif;">1/2 cup almond butter or organic peanut butter</span></div>
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<span style="font-family: Verdana, sans-serif;">1/3 cup agave nectar </span></div>
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<span style="font-family: Verdana, sans-serif;">1 tsp. vanilla extract</span></div>
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<span style="font-family: Verdana, sans-serif;">1/4 tsp. salt</span></div>
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<span style="font-family: Verdana, sans-serif;">some cocoa powder</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Here's how you do it:</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">1. Mix together in a bowl the oats, chocolate chips and coconut.</span></div>
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<span style="font-family: Verdana, sans-serif;">2. Add the almond butter, agave nectar, vanilla and salt. Mix until well combined.</span></div>
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<span style="font-family: Verdana, sans-serif;">3. For an hour, chill inside the refrigerator (ugh the waiting part is hard)</span></div>
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<span style="font-family: Verdana, sans-serif;">4. Take it out of the ref and roll out into balls about an inch of a size (the fun part!! kids will love this part!)</span></div>
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<span style="font-family: Verdana, sans-serif;">5.  Then you can either roll it in some unsweetened coconut flakes OR in cocoa powder. </span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Hope you guys will enjoy this recipe and if you ever decided to do this or if you have variations of the recipe, send me an <a href="mailto:afitnurse@gmail.com">email</a>! </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;">contact me! </a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-rendering: optimizeLegibility;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

A fit nurse, afitnurse, clean eating, clean eating recipes, energy balls, fit nurse, fitness, health, Healthy recipes, nutrition, oatmeal energy balls

Oatmeal Chocolate Energy Balls

When you're on your journey to clean eating and you have a sweet tooth, it can be very challenging. That's why sharing with you...

Posted by Alyssa Schomaker / Friday, July 24, 2015 / No comments / afitnurse , clear skin , fitness , health , healthy skin , skin care , skin tips , Summer , summer skin , sunscreen , Tips , water

5 Summer Skin Care Tips

<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Summer skin care is important to your appearance, but also to your overall health! Your skin is your body’s largest organ and needs special care and attention. Summer skin care can pose a challenge for people who enjoy outdoor activities because you are more exposed to the sun's rays, which are more intense during the summer months.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Here is a list of summer skin care tips to help improve the health of your skin!</span></span></div>
<b id="docs-internal-guid-83ff8500-9802-aa17-9831-92fcff3a26dc" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">1) Hydrate! Hydrate. Hydrate</span></span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drinking water is an important part of any skin care routine. H20 should be your best friend, your buddy, always by your side. It helps keep your skin softer, hydrated, younger-looking, and helps prevent fine lines and wrinkles in the future. Summer skin care relies on water consumption a lot, because we are sweating more in the summer, which can lead to dehydration!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">2) Exfoliate</span></span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Summer skin care can be improved greatly by routine exfoliation. When you exfoliate your skin, you are getting rid of dead skin cells that are clogging your pores and hiding your fresh, healthy skin. It’s important to not over-exfoliate as it can lead to skin irritation or redness. It is suggested to exfoliate two times per week to allow healthy skin to develop. You can buy exfoliants or make an all-natural one at home for your summer skin care routine.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">3) Moisturize</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">    </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">After exfoliation, it is vital to apply a moisturizer, preferably with SPF 30 or more. After exfoliating, your skin is fresh and ready to receive all the moisture that you can give it. For summer skin care, moisturize both in the morning and at night to keep your skin glowing and prevent it from drying out in the sun. Frequent moisturizing will also help prevent wrinkles and fine lines as you age. Remember, your lips are very sensitive to the sun! Keep them moisturized with a lip balm.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">4) Wear Sunscreen Everywhere</span></span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Sunscreen is important. It protects your skin from harmful UV rays. Being tan in the summer seems great, but it is a sign of skin damage.  Especially for summer skin care, SPF should be applied liberally every day. If you can find a moisturizer with SPF that you like, stick with it and apply it often!</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<br />
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">5) Treat Damaged Skin</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">It happens. You forgot to wear sunscreen, and you are experiencing an uncomfortable sunburn. It is important to treat these burns. Aloe Vera creams and gels are a great way to cool the irritation and help it heal faster, without the peeling that can sometimes occur. Summer skin care, even if it is damage control, is so important to your overall health. Blistering sunburns more than double your risk of melanoma. Keep your overall health in mind when consider your summer skin care routine this season!</span></span>

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5 Summer Skin Care Tips

Summer skin care is important to your appearance, but also to your overall health! Your skin is your body’s largest organ and needs spe...

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