A Fit Nurse: meal ideas

Showing posts with label meal ideas. Show all posts

Posted by Alyssa Schomaker / Saturday, June 20, 2015 / No comments / brown rice , clean dinners , clean eating , deliciousness , diet , easy meals , fitness , food , health , healthy dinner , healthy family , meal ideas , recipe , rice bowl , vegetables

Rice Bowl Meals Your Family Will Love

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFEzPcLirFUdbc65AsgXGldMcM1PXtbctN646GU1XlgeECEfYdTY1zN-SAFxkXHMx48vUlINJ9GdL5VwE4Ve25jbc1pQ9IoBm5kPxzcwuHtZmoaOBjN1zCTC9EbZg6SngGmHExSpn4oOm-/s1600/RiceBowlBLOG+%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Rice bowl with yellow squash" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFEzPcLirFUdbc65AsgXGldMcM1PXtbctN646GU1XlgeECEfYdTY1zN-SAFxkXHMx48vUlINJ9GdL5VwE4Ve25jbc1pQ9IoBm5kPxzcwuHtZmoaOBjN1zCTC9EbZg6SngGmHExSpn4oOm-/s1600/RiceBowlBLOG+%25281%2529.jpeg" title="" /></a></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;">A rice bowl is a great way to pack plenty of nutritious foods into one delicious meal. With a rice bowl, you can use different ingredients to create the perfect flavor combination. They are the perfect option if you have picky eaters in your family, because they’re so simple to customize. Just cook up a big batch of brown rice or quinoa and chop up an assortment of veggies, and you’ll have all of the ingredients for a tasty meal. Here are some of my favorite ways to mix up a healthy rice bowl:</span></span></div>
<b id="docs-internal-guid-85de3eee-e8de-1d8f-07e3-aba3dc5435ea" 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;">Start with a base of brown rice or quinoa. Brown rice is high in fiber and essential minerals like iron, zinc, magnesium, and potassium. It takes a bit longer to cook than white rice, but it is worth the wait. Brown rice has a subtle, nutty flavor. You can also substitute quinoa for rice. Quinoa is high in protein and amino acids in addition to the nutrients found in brown rice. </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;">Cook as much brown rice or quinoa as you need. You can make enough for one meal, or make a large batch that you can use for several meals throughout the week. Store leftover rice or quinoa in your fridge to use whenever you want. A leftover rice bowl can also be a quick and satisfying lunch!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Burrito Rice Bowl:</span></b></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;">Combine some of your favorite burrito fillings for a flavorful rice bowl. Add some black beans, corn, diced tomatoes, avocado, and cilantro to your brown rice or quinoa base. Mix in a little bit of cumin, and squeeze some lime juice over the top.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Asian-Inspired Rice Bowl:</span></b></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;">I love rice bowls that combine a variety of different tastes. Top your rice or quinoa with shredded cabbage, green onions, steamed broccoli, shredded carrots, and chopped cooked mushrooms. Mix in a few tablespoons of low-sodium soy sauce.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Mediterranean-Inspired Rice Bowl:</span></b></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;">Combine diced tomatoes, sliced roasted red pepper, spinach, olives, and feta cheese with your favorite base for a tasty rice bowl. </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;">You can customize your rice bowl even further by mixing in your favorite protein. Add grilled chicken breast, tofu, or an egg for a healthy protein boost!</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;">Try one or more of these rice bowl ideas the next time you’re looking for meal ideas. You can even experiment with whatever vegetables or protein you have on hand. There’s no wrong way to make a rice bowl! </span></span>

brown rice, clean dinners, clean eating, deliciousness, diet, easy meals, fitness, food, health, healthy dinner, healthy family, meal ideas, recipe, rice bowl, vegetables

Rice Bowl Meals Your Family Will Love

A rice bowl is a great way to pack plenty of nutritious foods into one delicious meal. With a rice bowl, you can use different ingredient...

Posted by Alyssa Schomaker / Friday, May 29, 2015 / No comments / beachbody , diet , fitness , food , food cravings , healthier life , healthy choices , healthy snacks , low cal , meal ideas , nutrition , sweet tooth

Food Swap Ideas for Healthy Eating Habits

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKTVjSg32MyvhiFvV9sJhVL1P31Cg5KhsBABm4WfUz-HpyQjf6WjQP8kY1q0S19HdtTJ_Yjreq2H0UZzYh3lDrlxmYGiVlWTtL-cSf8obBEv8BLsEJ2aiqQuDsxb_nXDM0jLJIAfsJAoBG/s1600/food+swap+BLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A food swap such as strawberries is a great healthy choice" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKTVjSg32MyvhiFvV9sJhVL1P31Cg5KhsBABm4WfUz-HpyQjf6WjQP8kY1q0S19HdtTJ_Yjreq2H0UZzYh3lDrlxmYGiVlWTtL-cSf8obBEv8BLsEJ2aiqQuDsxb_nXDM0jLJIAfsJAoBG/s1600/food+swap+BLOG.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Being able to food swap some of the less healthy options for more nutritious foods is very important for lifestyle changes. Cravings happen! So, I’ve come up with some food swap ideas to help you incorporate more nutrition and less calories into your daily diet.</span></span></div>
<b id="docs-internal-guid-d31d6b8f-7c29-1b51-7309-0e4f54df98f0" 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: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Meals</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You can food swap as you plan your meals to boost the nutrition and reduce the fat and calories. Try these options instead:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Use nuts instead of croutons on your salad. Nuts have more vitamins and help your body absorb the other fat-soluble vitamins found in the fresh produce of the salad. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Have oatmeal instead of granola for breakfast. You can add some cinnamon and honey to the oatmeal to make it sweeter, but it will still have much less sugar than granola.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Mashed cauliflower is an awesome food swap for mashed potatoes. Potatoes have more than triple the calories of cauliflower!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Any time you think about using sour cream in your meals, substitute it out for plain greek yogurt. It tastes practically the same, but the yogurt will give your body much more protein with much less saturated fat. You can use plain greek yogurt on fajitas, in sauces, and as a chip dip.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Use a whole wheat wrap instead of bread for your sandwiches. Wraps are thinner, so they have less calories and you get to taste more of the delicious inside part of the sandwich.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Snacks</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I’m going to share my magic healthy snack combination with you: combine produce with a protein for a delicious, satisfying snack! Examples are fruit and nuts, veggies and hummus, etc. Food swap these healthy options instead of reaching for empty calories during your next snack time.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you’re craving savory:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If cheese and crackers are a regular snack for you, switch it up to cheese and apple slices. The apples have fewer calories and more fiber than crackers. Plus, an open box of crackers can disappear quicker than you think. ;) </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Potato chips on the mind? Try making kale chips or sweet potato chips for fewer calories and more nutrition. Slice up kale or sweet potato, toss it in coconut oil and bake it in the oven until crispy. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you tend to go for more carb-filled snacks like a bagel, try almond butter and celery instead. I love this snack because it tastes good and fills the body with extra vitamins.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you’re looking for a light snack with a punch of protein, try mixing some tuna with a ripe avocado. Then, place a spoonful on top of a cucumber slice and enjoy!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Other great ideas for savory, healthy snacks are turkey jerky, veggies and hummus, olives, and mozzarella cheese sticks. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you’re craving sweet:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Most store-bought snack bars are full of high-fructose corn syrup and sugar. Instead, munch on some almonds for a filling snack. You can roast them with cinnamon for a sweet treat, or with salt for a savory treat.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I know the summertime calls for ice cream! Try this food swap: freeze some bananas, and then mash or blend them for banana ice cream! Add a splash of coconut milk and some cocoa powder to give them extra flavor.  </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Orange juice is usually full of added sugar and preservatives. Instead of drinking orange juice, eat an organic orange or make the juice from the fruit with a juicer.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Fruit is always the answer for a sweet snack! Reach for cherries or peaches next time you think it’s time for a candy bar. Your body will thank you!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you’d like to go extravagant with your dessert, mix some berries, plain greek yogurt, honey, and cinnamon or cocoa powder.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">What are your favorite ways to do a healthy food swap? Let me know! If you’re ready to swap food for healthy options and start a regular fitness routine, </span><a href="http://www.afitnurse.com/p/challenge-group-transformations.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">join a challenge group</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">! I can help with implementing a plan of action for your lifestyle needs. </span></span>

beachbody, diet, fitness, food, food cravings, healthier life, healthy choices, healthy snacks, low cal, meal ideas, nutrition, sweet tooth

Food Swap Ideas for Healthy Eating Habits

Being able to food swap some of the less healthy options for more nutritious foods is very important for lifestyle changes. Cravings ha...

Posted by Alyssa Schomaker / Friday, October 31, 2014 / No comments / meal ideas , picky eater

8 Rules for Picky Eating

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx8_SFGG0eUSIcMd8guvGCulZrGAGMXXxeeKuAmFdlS7GlzxykoVV4f2wkqzW8cIZhRYraqoAPNthzod89-6VvJtVyhzMriR4gR0qZIZh4jmoKZmU2BnzM5V4T9E-ioDp-ft1R-GvRmyJn/s1600/picky_eater.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A frowning, picky eater, at the dinner table." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx8_SFGG0eUSIcMd8guvGCulZrGAGMXXxeeKuAmFdlS7GlzxykoVV4f2wkqzW8cIZhRYraqoAPNthzod89-6VvJtVyhzMriR4gR0qZIZh4jmoKZmU2BnzM5V4T9E-ioDp-ft1R-GvRmyJn/s1600/picky_eater.png" title="Picky eating." /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Picky eating can be fairly common amongst children, but it is important to deal with it appropriately to avoid bad habits in children. Here are my eight rules for dealing with picky eating in children to help make your life easier.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Structure meal times - Have specific meal times and snack times so the child gets hungry at the same time every day. Don’t let them eat whenever they want or they are likely to fill up on snacks and beverages and not be hungry during meal time. Picky eating is less likely with a regular eating schedule, plus you can feed them new foods when you know they will be hungry so they are more likely to try it. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Involve the child - Ask them to help pick out the meals and grocery shop so they feel more responsible and know that they helped make the meal decisions. Aside from picky eating, this is also a great opportunity to teach them about health and all the nutrients that should go into a meal - it’s a win/win!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Make one dinner - Don’t cater to the child’s picky eating habits by making them special dinners. Make one dinner that everyone will eat together. If they don’t like it, they can learn to make their own food. The child gains control of the situation when they get special meals made for them. Plus, this will make more work for you and that’s not what we are going for! Letting them help plan the meals will help with this.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Teach them to listen to their stomach - It’s important that children learn how to feel when they are full and when they are hungry. Don’t force them to eat or this could cause a false sense of hunger and instigate bad dietary habits. Health before force! </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Serve small amounts of new foods over time - It can be too overwhelming for the child to be served lots of new foods at one time. Picky eating can be remedied by incorporating little bits at a time because it takes time for a child to get used to a new food and to the taste and texture - this could take a few weeks.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Don’t offer sugary foods as a prize - Offering unhealthy prizes does not teach the child how to value nutrition, it teaches the child how to value sweets - try to avoid this! If you give them desert, make sure it is small and offer it as a part of dinner every night - not as a prize. Remember, don’t buy foods like processed sugar if you don’t want your child to eat them - don’t make it available in your home.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Try not to make a big deal about their picky eating - If you define them and tell them they are picky, they will most likely remain picky. The goal is not to make picky eating part of their identity. Remember, children need to be taught, not just told.</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">It’s easy to try to remedy picky eating by making your child eat or offering them unhealthy foods as a prize, but this could result in unhealthy long term habits of children. Make sure to follow these rules to help stop picky eating and start healthy choices.</span></span></div>
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meal ideas, picky eater

8 Rules for Picky Eating

Picky eating can be fairly common amongst children, but it is important to deal with it appropriately to avoid bad habits in children. He...

Posted by Alyssa Schomaker / Thursday, January 23, 2014 / No comments / A fit nurse , Alyssa schomaker , clean eating , how to lose weight , meal ideas , meal plan , meal planning , weight loss tips

Weight loss tips: Meal planning and prep

<span style="font-family: Neuton;"><span style="font-size: 26px;">Weight loss tips: Meal Planning and Prep</span></span><br /><div class="post-header" style="line-height: 1.6; margin: 0px 0px 1em;">
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<span style="font-family: Arial, Helvetica, sans-serif;">A BIG key to success is having a PLAN! Think about it....you wouldn't start your day, go on vacation or show up to a job interview without a plan, right? I used to eat on the go and grab food on the fly...guess where that got me? 20 lbs heavier and feeling pretty crappy about my body.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /><br /><br />So think of meal prep and packing your cooler as your PLAN for a HEALTHY BODY! Your biggest obstacle is going to be managing your time so that getting fit and healthy doesn't compete with the rest of your commitments, like taking care of the kids, hubby or spending time with friends!<br /><br /><br />Believe it or not, prioritizing and planning ahead with <i>actually </i> make life....dun dun dun...EASIER! Not to mention, it will set you up for success in the long term! It may seem trivial but I promise that its worth it! Having everything ready and packed will be less stressful than leaving your meal choices up to chance and heading to whatever take out joint is near by at mealtime! Helllooo muffin top!<br /><br /><br />TIPS: Schedule in time on the weekends to buy and prepare your food for the week! SO WORTH IT! A little time in the store and kitchen on Sunday means for the rest of the week you can JUST GRAB AND GO!<br />***This took me a good 2-3 months to really get a routine down. I actually HATED it at first- I was really resistant to change but once I saw the results...I was hooked!<br /><br /><br />If you are on the go a lot, pack Cook Free Snacks: raw almonds, protein powder, low-fat string cheese, chopped veggies, fruit, ezekiel bread, hummus etc. You can keep little ziplock baggies of almonds in your car so you ALWAYS have something to grab.<br /><br /><br class="Apple-interchange-newline" />GET YOURSELF A COOLER: 31 sells these amazing coolers that fit your snacks perfectly. I always take them with me! Always pack 1 extra snack than you really need! Pack it the night before and grab and go!!<br /><br /><br />Sometimes people will give me excuses about the cost of eating healthy. The fact of the matter is...I spend less money now than I did before when I was buying processed crap. I know it's not just in my head because I track my finances on Mint.com (the most amazing site ever).<br />But even if it did cost more, aren't you worth the investment?<br />NO EXCUSES!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLwGwzqqWqvBgnGxcH58jGkXCjd6XkW5Yn1KDW-fkVq3qkolfWpuFI_I85W1j3tOI66CwZxdVlix0F4P2s55SrvNNr68Dz_k8qqM01ePdCUb63x9kR2btVWS23eugC8mCogMT9QNdNvoU/s1600/563814_10150645818308387_503358386_9356910_185367761_n.jpg" imageanchor="1" style="color: #7c1750; margin-left: 1em; margin-right: 1em; text-decoration: none;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLwGwzqqWqvBgnGxcH58jGkXCjd6XkW5Yn1KDW-fkVq3qkolfWpuFI_I85W1j3tOI66CwZxdVlix0F4P2s55SrvNNr68Dz_k8qqM01ePdCUb63x9kR2btVWS23eugC8mCogMT9QNdNvoU/s640/563814_10150645818308387_503358386_9356910_185367761_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" width="456" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Now to the nitty gritty...what should you eat? That's the key right there....EAT! If you starve yourself or even if you unknowingly are not consuming enough, you body will go into starvation mode and hang onto fat for dear life. It might sound counter-intuitive but you need to eat to lose!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Calories are not all created equally. You cannot consume 1900 calories of ice cream and 1900 calories of chicken/rice/veggies and expect to get the same result. Your body needs all of the essential building blocks to keep you body functioning properly and give you energy!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This meal plan is by far one of my absolute favorites. It's about 1900 calories, 210g of carbs, 216 g of protein. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">For me, it's a lot of food! Keeps me full, energized and actually satisfied!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: purple;"><b style="text-align: -webkit-auto;"><u>Meal 1</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">8 eggs whites</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 cup of oatmeal OR 2 slices of whole wheat toast</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 banana or small apple</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Glass of Lemon Water (cleanses you naturally) </span><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><br /><u>Meal 2</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">6 oz chicken</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 cup brown rice</span><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><br /><u>Meal 3</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">6 oz chicken</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 sweet potato</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Unlimited Green beans or spinach</span><br style="text-align: -webkit-auto;" /><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><u>Meal 4 </u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Shakeology</span><br style="text-align: -webkit-auto;" /><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><u>Meal 5</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">6 oz chicken</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1/2 cup brown rice</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Unlimited Greens</span><br style="text-align: -webkit-auto;" /><u><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;">Meal 6</b></u><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Casein Protein Shake</span></span><br /><span style="color: purple;"><span style="text-align: -webkit-auto;"><br /></span></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">Soooo I think I'm one of those freaks of nature that can eat the same thing everyday for weeks on end and be perfectly happy. I like the consistency of it and being able to have something I look forward to (I'm counting down until I get to have my Shakeology right now lol) but I get the desire for variety! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">I wanted to show ya'll that just because you are following a meal plan, it doesn't mean you can't spice it up!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">The most important thing to remember is to customize it to YOU! Your level of activity, tastes, and how your body reacts to certain foods might be totally different. LISTEN to your body and make adjustments as needed! And another side note: just because Im saying it's ok to change up the meal plan...does NOT mean you should start adding craziness like m&ms to your oatmeal. You know who you are! </span></div>
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<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Go shopping! Stick to the outer edges of the store! Buy REAL food!</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">What I love most about being in a Beachbody Challenge group because it's a great way to stay accountable AND share ideas. Some of these pictures are from my friends in the group- but I just want to illustrate the variety and options you have!  </span></div>
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<span style="text-align: -webkit-auto;"><b><u><span style="color: #a64d79; font-family: Arial, Helvetica, sans-serif;">MEAL 1 Varieties!</span></u></b></span></div>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="300" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/483946_10151909536480137_1131146123_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Cherries, Egg Whites & Spinach and Cinnamon Raisin Ezekiel Toast</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/543760_658037796916_9481679_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="298" /><span style="background-color: white;"> </span></span></div>
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<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">2 Slices Whole Wheat Toast, 1 Banana with cinnamon, Egg whites with Black Pepper</span></td></tr>
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<b><b><u><span style="color: #741b47; font-family: Arial, Helvetica, sans-serif;">MEAL 2, 3, 5 Varieties</span></u></b></b></div>
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<tr><td><img height="300" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/s720x720/399417_10151910536045137_7262036_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Chicken, Brown Rice and Brocolli, Mushrooms, Red Peppers</td></tr>
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<tr><td><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/523676_10150700793873258_1859179627_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="297" /><br />
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<tr><td class="tr-caption" style="font-size: 13px;">Salmon with Lemon pepper Aparagus & Brocolli</td></tr>
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<b style="text-align: -webkit-auto;"></b><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/426034_10150694645300971_1520961631_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="300" /></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Meal 3- Unlimited Veggies! Mix a little Balsamic, Oil and lemon for your own dressing!</td></tr>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/578221_566536066207_799936216_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">From my girl Nikki,  <span style="color: #333333; line-height: 18px; text-align: left;">Baked Cajun Chicken with roasted garlic quinoa and zucchini and asparagus!!</span> </span></td></tr>
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<img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/428010_3342891290818_737339687_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="360" /></div>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/409511_10150499719216947_660524353_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="375" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 18px; text-align: left;">Salmon, asparagus, & vegan gluten-free couscous!</span></td></tr>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/388270_3082728146902_1896878527_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="360" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333; line-height: 18px; text-align: left;">Baked Garlic & Herb Tilapia, Brown Rice, Steamed Broccoli & Carrots</span> </span></td></tr>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span style="background-color: white;">L</span></span></div>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/430815_643208649646_241570200_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="328" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Salmon Salad</span></td></tr>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/432132_643223080726_1181913331_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="476" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Blackened Salmon with Veggies</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u></u></b><br /></span></div>
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<b><u><b><u><span style="color: #741b47; font-family: Arial, Helvetica, sans-serif;">SNACK IDEAS</span></u></b></u></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u></u></b><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/419872_10150727494990971_534899153_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="300" /></span></div>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="300" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/396230_643216134646_2036285827_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Rice Cakes with Natural Peanut Butter!</span></td></tr>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsxAVzYSaA73aJoQ8JXAZiEzBZ09IKAOR9ZEV5DMz917ROpopegJUdlO7HLNHoGYpNe2zX_d0HIFLLs202rufe9uwTAstr799zV3I4nl3yaSPDa6Rs42VQFJfNGFTbHUbfS_qiPhfnGA/s1600/IMG_3741.JPG" imageanchor="1" style="color: #7c1750; margin-left: auto; margin-right: auto; text-decoration: none;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsxAVzYSaA73aJoQ8JXAZiEzBZ09IKAOR9ZEV5DMz917ROpopegJUdlO7HLNHoGYpNe2zX_d0HIFLLs202rufe9uwTAstr799zV3I4nl3yaSPDa6Rs42VQFJfNGFTbHUbfS_qiPhfnGA/s400/IMG_3741.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Shakeology blended with Strawberries Mmmm!</span></td></tr>
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<b><span style="font-family: Arial, Helvetica, sans-serif;"><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="font-size: 13px;">Shakeology with PB2</td></tr>
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A fit nurse, Alyssa schomaker, clean eating, how to lose weight, meal ideas, meal plan, meal planning, weight loss tips

Weight loss tips: Meal planning and prep

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Posted by Alyssa Schomaker / Friday, May 29, 2015 / No comments / beachbody , diet , fitness , food , food cravings , healthier life , healthy choices , healthy snacks , low cal , meal ideas , nutrition , sweet tooth

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Weight loss tips: Meal planning and prep

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