Health and Fitness Tip #45 - 3 Tricks to help you lose weight and stay Healthy

3 Tricks to Help you Lose Weight

 

Check out these 3 Tricks! They no only help you lose weight but they help you get / stay healthy! Plus when your kids or husband comes home hungry, instead of looking through the cupboards and cabinets they will just grab what's right in front of them. So not only do you benefit from these tricks but so does your ENTIRE family!!!

 

 

Trick #1 – Have a fruit bowl in the house. Did you know that those that have a fruit bowl in there house, weigh less than their next-door neighbor who doesn’t. Have at least two different types of fruit in the bowl and keep it in a high-traffic area.

 

Trick #2 – Keep it on the down low.  Other than your fruit bowl filled with colorful options, it’s a good idea to remove other foods from your kitchen counter.

A study by Cornell University, found that people who had chips or cookies visible weighed about 10 pounds more than people with bare counters. Even more surprising, folks who kept boxes of breakfast cereal on the counter weighed about 21 pounds more, and those people who had soft drinks on the counter weighed 25 pounds more!

 

 

Trick #3 – Downsize.  While you may have heard this before, eating off smaller plates really does make a tremendous difference. Try using a 9- to 10-inch plate. These plates will reduce your portion sizes but have you thinking you’re eating more!

 

 Put these 3 food tricks to good use and you’ll be on your way to faster fatloss and a flatter stomach in no time!

NEW RECIPE!!!! - No-Bake Pumpkin Cheesecake Bites Gluten-Free, Vegan

No-Bake Pumpkin Cheesecake Bites Gluten-Free, Vegan

 

 

This recipe is AMAZING!! Also easy to make and great for the FALL season and of course FOOTBALL Season!!! Hubby loved them and will be on the list of treats to make during this beautiful Season!

 Yield: 16-20 squares

Ingredients

Crust:
1 cup pitted dates
1/2 cup almond flour
1 tbsp cacao powder
2 tsp vanilla extract
1 tbsp almond milk

Cheesecake layer:
1 1/2 cups raw cashews
1/3 cup maple syrup
1/3 cup canned pumpkin
1 tsp pumpkin spice

Instructions

Soak the cashews in water for 1 hour. Discard the water. Line a loaf baking pan with parchment paper and set aside.

Place the crust ingredients in your blender and pulse until the mixture comes together; this should take about 1 minute. Press this mixture evenly onto the bottom of the prepared loaf baking pan and place it in the freezer while you prepare the cheesecake topping.

Place the cheesecake ingredients in your food processor and pulse until smooth. Pour the cheesecake mixture over the crust in the baking pan and spread it evenly. Freeze the dessert for at least 2 hours.

Cut the cheesecake into squares before serving. Keep leftovers covered in the freezer for up to 3 months.

Health and Fitness Tip #44 - The last 3 Foods you should NEVER Refrigerate

Did you know that refrigeration can actually cause certain foods to spoil faster?  It's true.  In fact, here are 7 foods that you'll never find in my refrigerator.

Onions - If you love soggy onions while also causing the rest of your food to taste and smell like onions, then you'll definitely want to refrigerate your onions immediately.  Otherwise, try storing them in a paper bag (within a cool, dark cabinet) for maximum shelf-life.

 

 

6.  Avocados - Much like the banana, refrigeration shuts down an avocado's ripening enzymes.  If you want guacamole next month, this may be OK, but if you're like me, you probably want guacamole today.

 

 

7. Coffee - Contrary to popular belief, coffee is best stored at room temperature to allow the natural oils within the coffee bean to activate its pungent aromatic scent.   On the flip side, refrigeration can actually cause coffee to absorb odors from other foods in your fridge.  Onion flavored coffee anyone?  Don't make that mistake twice guys...

 

 

 

 

If you have stored any of these items in your refrigerator, its okay! I have done it all too! Tomatoes and Avocados were a real shocker to me, but it makes sense. Think about it, when you go to the grocery store they aren't in the with the refrigerated stuff or being cooled on a cooler.

NEW RECIPE!!! - 5 Ingredient Almond Butter Banana Muffins

 

Almond Butter Banana Muffins

 

 

 

During the football season I like to make my husband a treat for either GAME Day or the night before. I only do it on home game weekends when he is able to enjoy it. And because those weekends we can actually enjoy the treats together.

Last weekend I made these Muffins. I didn't know what they were going to taste like, but I thought, what the heck lets try it! OMG were they amazing. MOIST and delicious! I added chocolate chips to them and when you bit into the muffins the chocolate chips melted in your mouth!

 

These muffins were a HIT with my hubby and they were plant based! So it was  WIN WIN in my books. Plus his team WON their home opener so it was a great weekend in the Yahner Household!!

 

Oh and don't worry. I will be making these again. They didn't last even 24 hours!!!  And it was a great  use to my OVER RIPE bananas that I didn't want to waste!

Ingredients

• 1 cup natural Almond butter (can use any Nut butter)
• 2 large eggs
• 2 medium sized very ripe bananas
• ½ teaspoon baking soda
• 1 teaspoon vanilla
• 2 tablespoons honey (optional, but I added it!)
• Optional toppings of choice: dark chocolate chips, coconut, raisins, craisins

Instructions

• Preheat oven to 400 degrees.
• Place ingredients in the blender and blend until well mixed.
• Pour batter into muffin tin greased with cooking spray or coconut oil.
• Add a variety of toppings into each muffin spot and stir.
• Cooking time varies- 9-11 minutes for regular muffins
• I got 12 big muffins out of them. You can do mini muffins if you would like too.

FREE Shakeology What Group Forming Now.

 

 

On a daily basis, I am asked: Shakeology?!? What is it? Why is it so great? You want me to spend WHAT?

 

So WHAT is shakeology? Do you know? It is just another protein shake? Is it a meal replacement? Is it Gluten Free? Dairy Free? Vegan? Does it really TASTE that good?

 

I LOVE shakeology and I honestly can't go a DAY without having it, if not 2!! Shakeology has seriously changed my life and helped me in so many ways!! My husband Rich, has even fallen in love with Shakeology!! I honestly can't say one bad thing about it! And I love it soo much that I want to share it with you!!! So.....

 

I am running a FREE, no obligations, no commitment group to tell you ALL about shakeology. AND I will be doing a give away of FREE Shakeology packets at the end of the 5 days!

 

What do you have to lose? Its FREE. Join us for a fun way to learn more about shakeology and why I am so in love with this particular shake! And don't forget, you could WIN some packets too.

 

Email me at jgerity83@gmail.com if you want to see what the fuss is all about!

 

 

 

Health and Fitness Tip #43 - 4 out of 7 Foods you should NEVER Refrigerate

Did you know that refrigeration can actually cause certain foods to spoil faster?  It's true.  In fact, here are 4 foods that you'll never find in my refrigerator (mostly because I store them somewhere else):

1. Bananas - Storing bananas in the refrigerator can actually disrupt the ripening process.  In fact, once refrigerated, a banana may never be able to resume the ripening process even if returned to room temperature.  Just think of how devastating that is for the banana :(

 

 

 

2. Sweet Potatoes - When exposed to cold temperatures, starches found in potatoes will turn to sugar, disrupting their flavor and texture, not to mention increasing their sugar content. If you prefer tasteless potatoes that cause weight gain, however, please refrigerate.

 

 

 

 

3. Tomatoes - Ever had a really amazing tomato right out of the fridge?  Me either.  Tomatoes actually lose their flavor and become mushy when refrigerated.  Gross.

 

 

 

 

      4. Apples - Same as above, apples lose their texture and flavor when refrigerated.  Instead, place an apple in the fridge about 30 mins before eating if you prefer your apples cold.  That's what I always do anyway.

 

 

 

NEW RECIPE!!!! - Sweet Potato Black Bean and Spinach Enchiladas!!!

Who knew Mexican Food could be so AMAZING when you don't add meat!! These Enchiladas are out of this world AMAZING!!! Oh and its all GLUTEN FREE / VEGAN / VEGETARIAN!!!

Sweet Potato Black Bean & Spinach Enchiladas

Makes - 10 large enchiladas

Ingredients

1 large sweet potato, peeled and diced (approx. 2 cups)

1 tablespoon oil (olive oil or coconut)

1 (15 ounce) can black beans, drained and rinsed

1/2 cup of fresh spinach, chopped

1/2 cup corn kernels (fresh or frozen and defrosted)

1 red bell pepper, cored and diced

1 jalapeno, cored and diced

6 green onions, thinly sliced

1/2 cup cilantro leaves, chopped

2 teaspoons ground cumin

1 teaspoon chili powder

juice of 2 limes

10 tortillas, corn large ones

24 ounces salsa or enchilada sauce

1 cup shredded cheddar/monterey jack cheese (or vegan cheese)

avocado and/or cilantro for topping (optional)

Instructions

Preheat the oven to 400°F and then place the diced sweet potato in a 9 x 13” casserole dish. Using your hands, toss the sweet potato pieces with one tablespoon of high heat oil until evenly coated and then bake in the oven for 25 minutes.

Meanwhile chop the rest of the veggies and place them in a large bowl.

Once the sweet potato is done, reduce the oven to 350°F and then add the potato to the bowl as well.

Sprinkle in the spices and add the lime juice then stir together.

Then add 1/2 cup of the cheese and stir to combine.

Spread a thin layer of salsa over the bottom of the same casserole dish and set aside.

Scoop the vegetables into the tortillas one at a time so that it fills the center. If you position the filling at a diagonal angle to the tortilla, it makes it easier to roll.

Roll the tortillas and then place in the casserole dish seam side down.

Once all tortillas are arranged in the dish, top with remaining salsa and sprinkle with remaining cheese.

Cover the dish with foil and bake for 20 minutes.

Then uncover them and bake for an additional 15 minutes.

Serve warm and garnish with diced avocado and/or cilantro.

Leftovers can be stored in an airtight container for up to 4 days in the refrigerator.

Labor Day Special

Happy Labor Day!!!

I know how hard it is to get started, especially with school starting and fall sports going on, but I am here to help you!!  For the past 2 years I have been running challenge groups and I must say, that my clients have been VERY successful. How? Because these Challenge groups are more than just posts.

They provide:
✅ Daily Tips
✅ Recipes
✅ Help with meal planning
✅ 1 on 1 Support
✅ Accountability
✅ Motivation

To help you get started, I am giving YOU the opportunity to get a FREE Boost. These boost were just released at Summit and have been a stable in Rich's and I's shakeology!

And for the first 5 NEW challengers that commit to getting Back To You, and join my fitness group will have the opportunity to get a Boost FREE!!!! Fill out this
Apply today for your FREE Boost and a spot in my NEXT Fitness Group.

Health and Fitness Tip #42 - Popcorn is it Healthy?

Popcorn.....is it Healthy?

 

We all love popcorn! Its a always around. You can literally get it any where! Games, concerts, movie theatres, farmers markets, grocery store! And its easy to make. Pop it in the microwave and in 5 minutes you got popcorn!! Oh and the smell, well it gets you every time!!

So the question is....Is popcorn healthy!

And the answer is.....YES it CAN be!

Popcorn can be a healthy snack, BUT you can't buy it at the grocery store in bags to be popped in Microwave and you can't buy it at the games if you are looking for healthy! Those ones are added with preservatives, extra sugar and fats and will not satiated you!

However air-popped popcorn is GREAT!!! A single cup of air-popped corn has only 30 calories. A one ounce serving - 3 full cups - is still less than 100 calories. And, it has 3 grams of fiber to boot.

However, if you are like most people, when you eat popcorn it is NOT this way!  Its usually the movie theater popcorn that is soaked in TONS of fats and sodium and over 1000 calories. Or is the grocery story popcorn that is the ready made or the boxes of  just throw me in the microwave and pop me!

So why not ready made either? Because they have added ingredients to preserve them, WAY too much salt, unhealthy oils, and they add sugar!!!

So what should be in your popcorn? Olive Oil or Coconut Oil, Pink Himalayan Salt, and air popped popcorn!


So if you are going to eat popcorn make it at home. Buy a fun Cheap Air Popper and get creative with your popcorn. The Air-popper won't take long for your popcorn to pop, you will feel good about going back for seconds and its ALOT Cheaper!!
  

Remember popcorn CAN be a very healthy snack! It just comes down to the question are you WILLING to pop it yourself?

NEW RECIPE!!! Strawberry Banana Oat Bars!!

Strawberry Banana Oat Bars

Yields: 9 - 12 squares

Ingredients

For the strawberry chia jam:

2 cups frozen strawberries
2 Tbsp. maple syrup
2 Tbsp. chia seeds
1 tsp. vanilla extract

For the banana oat bars:

2 cups GLUTEN FREE rolled oats, divided
1 tsp. baking powder
2 large ripe bananas, mashed (~1 cup)
¼ cup maple syrup
1 tsp. vanilla extract

Instructions

Make the jam:

Add strawberries and maple syrup to a medium saucepan set over medium heat.

Heat until the berries begin to release their liquid, about 5-15 minutes depending on whether or not they were thawed first.

Bring to a boil, stirring occasionally, until berries begin to break down and thicken, about 5 -10 minutes. Use your spoon to break them apart further if desired.

Stir in the chia seeds and vanilla, continuing to cook for another 5 minutes.

Remove from heat and allow the jam to cool. It will continue to thicken the longer it sits.

Make the bars:

Preheat oven to 375F and prepare an 8x8 baking dish by lining it with a sheet of aluminum foil or parchment paper, leaving a few inches of overhang on the sides to allow for easy removal. Spray foil with cooking spray and set aside.

Place 1 cup of oats in a food processor or blender, and process until they resemble a fine flour. Transfer the oat flour to a large mixing bowl, and add the remaining rolled oats and baking powder, mixing well.

Add the mashed bananas, maple syrup, and vanilla extract, and mix until everything is well combined and a dough is formed.

Transfer ⅔ of the mixture into your prepared baking pan, using your fingers or a spatula to ensure that it is pressed down tightly and evenly. Spoon chia jam over the surface, and use a spatula or knife to spread it evenly, making sure to only go within ¼ of the edge to prevent the jam from burning. Sprinkle remaining oat mixture on top, breaking up bigger chunks and pressing down lightly.

Bake for 30 minutes until the top turns a light golden brown. Remove from oven and allow to fully cool in pan before cutting into bars.

PiYo a program for ALL

This months specials are too good to be true and too good NOT to share with you! You get PiYo + the 3 Day Refresh + 1 month of Shakeology!! Its Crazy!!!

Why am I super excited about this? Because the life can be STRESSFUL and busy and with PiYo you get a functional flexibility program that burns calories, gets you crazy results, is cardiovascular yet low impact, and restores your body!! PiYo is the perfect workout to do during the stress of life because it will leave you feeling flexible, stretched, relaxed, gives you energy, and will boost your mood!

PLUS you get it with the 3 Day Refresh which will give your body the jumpstart it needs to loosing weight, eating cleaner and healthier, gives you an emotional boost, motivates you to keep going, and moves your forward and away from those horrible eating habits you developed this this summer.

Anyone and Everyone can benefit from PiYo. It doesn't matter if you are football player, injured, new at working out, have your own workout routine in place, or a runner. PiYo is the program for you!

Looking to try something new? Need to slow down this month but don't want to give up on your health? Message me or Find me on Facebook and let me help you keep going and enjoy this FALL with as little stress as possible!

Health and Fitness Tip #37 - 5 Things to Leave Off Your Sandwich or Salad:

Every now and then, when you are on the run, you will need to grab a sandwich or salad on the go.

Here are 5 ingredients to look out for and leave off your next order...

5 Things to Leave Off Your Sandwich or Salad:

 

1. Mayonnaise

There's a reason this is first on the list. It's because the mayo that comes on restaurant sandwiches is almost always of the full-fat variety... and almost never worth the extra calories and fat grams. We're talking nearly 100 calories and ten-plus fat grams in each little tablespoon! Instead, go for mustard and/or ketchup. And if hot sauce is available, shake it on. (Sorry, T. Swift.) For more topper options, click here for 15 condiments with 15 calories or less.

 

2.   Crispy (a.k.a. fried) Toppings

Restaurants love to pile on the crispy fried toppings. Wonton strips, tortilla chips, onion strings, crunchy noodles, fried jalapeño rings… These troublemakers can easily turn an ordinary sandwich or salad into a calorie fest. Don't worry: There are plenty of smart ways to get your crunch on. Opt for pickle chips, raw veggies (like onion and peppers), pickled jalapeños or banana peppers, or a small amount of sliced almonds.

3. Heavy Dressings... Including Vinaigrettes

 It's not just the obvious skips, people. We all suspect that bacon-ranch dressing is calorically disastrous... We figure the Caesar dressing is fat-tastic... But the standard vinaigrettes? Sad to say, those are generally a mess too. Especially considering the fact that the average restaurant salad comes with the equivalent of two to three servings of dressing... up to 600 calories! Old-school bottles of oil and vinegar are your best bet: Add a good splash of vinegar, a drizzle of oil, and some salt and pepper. Tomato-based picks, like BBQ sauce and salsa, are also solid options.

4. Cheese (Sometimes)

 This is one of those items that we need to include here... but we'll allow for exceptions. If your salad or sandwich is already pretty stripped down, and you could use some meat-free protein in there, cheese can be a good way to go. But be super conscious when cheese is just another calorie-packed layer on an already substantial meal. When it comes to salads, it’s all about the type of cheese. Some give you a lot of flavor for relatively low calorie counts. A sprinkle of shaved Parm or crumbled feta? Sure. A mound of shredded cheddar? Pass.

5. Fatty Meats

 Chicken breast, roasted turkey, and deli ham are all A-OK, but beef and other pork picks are generally on the fattier side. Ix-nay anything fried... even the lean stuff. Those fried-fish sandwiches are bad news! And heads up: Ground chicken and turkey burgers are often fattier than you might suspect; whole cuts of white meat are the way to go. And we love bacon too, but you're better off getting your fix DIY-style at home.

Zucchini Bread Breakfast Pizza

Zucchini Bread Breakfast Pizza
Ingredients

2 Tbsp. coconut flour
1/8 tsp. cinnamon
1 egg, beaten (or flax egg for a vegan option)
1/2 cup shredded zucchini
1/2 Tbsp. pure maple syrup or honey
1/8 tsp. pure vanilla extract
Toppings*
1/4 cup plain greek or coconut yogurt
fruit (I used sliced strawberries, grapes and bananas)
orange zest (optional)
drizzle of maple syrup (optional)

Instructions

Preheat oven to 350 degrees.

Combine coconut flour and cinnamon in a bowl.

Add remaining ingredients (excluding toppings) and mix well to combine.

Spread mixture into a pizza crust on a cooking sheet lined with parchment paper.

Bake for 15 minutes, or until done. Let cool and spread on yogurt and top with fruit.

Enjoy!

Shake What Group Forming now!

On a daily basis, I am asked: Shakeology?!? What is it? Why is it so great? You want me to spend WHAT? So WHAT is shakeology? Do you know? It is just another protein shake? Is it a meal replacement? Is it Gluten Free? Dairy Free? Vegan? Does it really TASTE that good?

Well we all know that I LOVE shakeology and that I honestly can't go a DAY without having it, if not 2!! Shakeology has seriously changed my life and helped me in so many ways!! My husband Rich, has even fallen in love with Shakeology!! I honestly can't say one bad thing about shakeology! And I love it soo much that I want to share it with you!!! So.....

 

I am running a FREE, no obligations, no commitment group to tell you ALL about shakeology. AND I will be doing a give away of FREE Shakeology packets at the end of the 5 days!

 

What do you have to lose? Its FREE. Join us for a fun way to learn more about shakeology and why I am so in love with this particular shake! And don't forget, you could WIN some packets too.

 

Email if you are interested in join this Email Shake What Group!

Not for Beachbody coaches or customers that already have a coach. Thank you! :)

 

 

Transformation Tuesday - Jessica - PiYo

It's that day again! Transformation Tuesday!!! I don't share these pictures each day to boast about these ladies. . Some are still a work in progress. But aren't we all! We are always shooting higher, shooting for the next GOAL!  

 

I post these pictures each TUESDAY for YOU! WHY?!? Because I want YOU to know YOU can do it too! If I can do it, if these ladies can do it, so can YOU!!!

Most of these ladies just want to fit into her pre-pregnancy clothes again or feel confident and beautiful in their own skin. That's why I started! I just wanted to feel comfortable and confident in my clothes and my wedding dress.

 

Now I want to have this healthy lifestyle in place for when we start having kids. I'm just a hard worker determined to meet my goals.

 

 It's not easy, even though the pictures make it look like it- that.

 

Here is Jessica, she has made great gains or losses, and is still continuing to work to reach her BIG goal. Jessica is a mom and a hard worker. These pictures of her are from when she started to 50 days in to the PiYo program!!! She did 50 days of clean eating and doing PiYo AND most importantly she never gave up! Just think 50 days is not even 2 months!!! Just think of what YOU could look like in 2 months if you decided to start NOW!!!

Transformation Tuesday - Jen S. - PiYo Results

Here are Jen S. 60 Day PiYo results! She didn't lose any weight, but MAN did she TONE up her body and get DEFINED. She feel in LOVE with this program she was amazed at how doing some that was low impact but high intensity could get her these amazing results. She drank shakeology along with this program and was able to MAINTAIN her weight, which was her goal in the first place.

So what is PiYo?

With PiYo you get a functional flexibility program that burns calories, gets you crazy results, is cardiovascular yet low impact, and restores your body!! PiYo is the perfect workout to do during the stress of life because it will leave you feeling flexible, stretched, relaxed, gives you energy, and will boost your mood!

And this months specials are too good to be true and too good NOT to share with you! You get PiYo + the 3 Day Refresh + 1 month of Shakeology!! Its Crazy!!!

The 3 Day Refresh which will give your body the jumpstart it needs to loosing weight, eating cleaner and healthier, gives you an emotional boost, motivates you to keep going, and moves your forward and away from those horrible eating habits you developed this winter.

 Anyone and Everyone can benefit from PiYo. It doesn't matter if you are football player, injured, new at working out, have your own workout routine in place, or a runner. PiYo is the program for you!

 Looking to try something new? Need to slow down this month but don't want to give up on your health? Message me and let me help you keep going and enjoy the spring season with as little stress as possible!

My Why

When you wake up in the morning are you happy? Do you love what you do? Are you passionate about your job?

For the past 2 years I went to bed crying and woke up crying everyday. Why? Because I lost my passion and drive. I didn't like my full time job any more and was scared to live the rest of my life the way I was living. I was miserable and it reflected in my relationships with my fiancé, family, and friends.

Ever since I was a little girl, I only wanted to be a teacher. I loved teaching little kids and seeing them grow and learn. However, teaching is no longer what it was 8 years ago, I lost my passion which just crushed me and my dreams. Teaching doesn't make a lot of money and I knew that from the get go, but these past 2 years politics have changed teaching and the attitudes of people and teachers and I no longer have the drive to do it. I hate waking up every morning feeling miserable. No matter what I did, I couldn't change the way I felt!

A year ago my passion was reignited, a passion for BEACHBODY! With Beachbody I have found a passion that I love and want to do everyday 24/7 for the rest of my life!! My new found passion is somewhat like teaching!Beachbody has changed my life not only in the health and fitness sense but it has made me happy again and loving what I do! I love helping people and I love health and fitness and combining the two has sparked a fire in me that is stronger than I have ever felt or had before! So I have decided to chase my dream and passion and in June I resigned from my full time teaching job and will be taking Beachbody on full time. I am excited but I am scared to death.

I have always lived on my own and only had me to worry about. But now I am a married woman and am no longer just worrying about me any more, I am worrying about my husband and hopefully one day our kids. My husband has taken a job that has us moving and with me chasing my dream we are down to a 1 household income that isn't a lot. Plus we have a wedding and other debts to pay for. My biggest fear is debt and starting a marriage out in debt. I wake up every night stressed and in a panic that I will fail at this and we will struggle for the rest of our lives. I don't want to let anyone down especially my husband!

However, fear is good and I truly believe in Beachbody and all their products and I have amazing coaches under me that are rocking their buisness and helping others reach their goals and dreams, and I have an amazing support group of coaches that are or have gone through this and these feelings. And most of all I have my husband encouraging me all the way!! I am blessed to have found Beachbody and my new Beachbody family! I know that no matter what happens they will be there to support me through all my ups and downs while I chase my dreams and make a future for my husband and I!