NEW RECIPE!!!! Gluten Free / Grain Free Coconut Flour Pancakes

Coconut Flour Pancakes

When it comes to making coconut flour pancakes, there needs to be a fine balance struck so that the finished product is neither too dry nor too soggy, and of course flatness can be a major obstacle to overcome.

Prep Time: 10 minutes

Cook Time: 10 minutes

Yield: 2 people

Ingredients:
1/4 cup coconut flour
1/8 tsp baking soda
1/3 - 1/4 cup coconut milk
2 tbsp organic, cold-pressed coconut oil
3 eggs
1-2 tbsp honey
1/2 tsp vanilla extract
Maple syrup to taste
Grass-fed butter for cooking (I use Kerrygold)

Directions:
Before starting, please make sure you don’t mix your pancake batter too thoroughly. An overly mixed batter can often result in flatter, rather listless pancakes, so a good rule of thumb is to not worry about leaving lumps in the mix. In fact, lumps are a good thing!

Another thing to remember is that you won’t be able to see bubbles forming as much as you would with plain old wheat flour, so I’d suggest using a fork or spatula to gently lift your pancakes before flipping, just to make sure the underside is nicely browned.

1. Thoroughly mix the eggs, coconut oil, and honey together.
2. Add the coconut milk and vanilla extract.
3. Throw in the coconut flour, baking soda, and salt. Mix, but remember, not too much!
4. Melt a dab of butter in your skillet and then using a measuring cup, add a little batter to the pan.

I recommend figuring out how many pancakes you’d like to make beforehand so that you can use an appropriately sized cup. This recipe should yield around 8 or so pancakes. Remember that you aren’t likely to see many bubbles forming on the top, so carefully check the underside of your pancake before flipping.

For best results, serve your pancakes right away. Drown those bad boys in maple syrup, grab your fork, and have at ‘em! Pancakes are a serious weakness of my husbands. Suffice to say, you’re in for a real treat!

Fixed approved - 2 pancakes count as 1 yellow and then the maple syrup count as 1-2 TBSP, and butter is 1 teaspoon.

If you NEVER try, then you will never KNOW

If you never try, then you will never know!

What holds you back from going after what you want? What holds you back from trying something new?

Is it fear?
Is it failure?
Is it disappointment?

Whatever you feel, whatever is stopping you from trying, from going after your goals and dreams....PUNCH THEM IN THE FACE!!!

That is right! Punch your fears of failing, disappointment and scared in the face and throw them away!! Don't let those feelings stop you from something greater!! From reaching your goals! From feeling amazing and confident in yourself again!

Change can be scary. Setting goals can be scary! But don't let being scared stop you! Set realistic goals for yourself but also set a high goal that you would love to see happen. Change. Allow yourself to try new things. Venture away from your comfort zone and do the things you have been wanting to do.

Eat clean, workout, look for a new job. Whatever it is, DO IT!! Don't think twice about it. You may fail, you may fumble, you may even make mistakes. BUT think....what if you succeed! What if you stick to the plan, what if you workout daily, what is you do get that new job! Think about what amazing things CAN happen and not about the things that might NOT happen!

Believe in yourself! And get out there today and START trying because you just never know until you do!!!

Testimonial Tuesday - Shakeology

Shakeology Testimonial!! I love when my clients message me with their progress, results, feelings, etc.  And today's testimonial isn't about weight lose, or inches lost, its about health and their immune system from drinking shakeology daily.

From Client: "I forgot to tell you! For all of your challengers that aren't sure about shakeology, I have noticed a HUGE difference in my immune system this year:) Last winter I was sick a lot with colds and viruses but this year I haven't had much of anything and I really think its because i drink shakeology everyday! I think it's supposed to help your immune system with all the vitamins and I really think it helps!" This is coming from a NURSE!!! Yes you read that right. My client is a nurse that sent this to me.
So What is Shakeology?

Shakeology is a meal replacement shake. However, if you are looking to gain weight - it is an added meal for the day and not a replacer. It delivered to you monthly / every 30 days. The cost of the shake is $130 a month or you can sign up as a preferred customer and save $17 a month.  If you don't like it you can always cancel it but everyone I know has fallen in love with it. It sounds a lot but the shake is worth every penny and MORE. Shakeology gives you energy, curbs your appetite, helps with cravings, helps with regulating you and much more!

Do you want to try it before you buy it? Your in luck!!!I have individual packets that you can buy  1, 5, or 10 at a time to try. Plus I will give you 10 days of meal plans, 10 days of workouts, and get me as your FREE coach! This shake will help you with your energy, reduce your cravings, aid you in your weight loss and so much more!!  Email me or comment below, if you are interested and want more details on Shakeology and how you can try it out! :)

 

Health and Fitness Tip #13 - Be weekend warrior

Be a weekend warrior

You've been following your new clean eating plan to the letter, but enter: the weekend. To deal with three nights of eating temptations (think: birthdays, weddings, dinner parties, holidays), up your activity level for the week and on the weekend. For instance, try taking an extra 15-minute walk around your office each day, pushing harder, doing extra 10 minute abs. Then, go on and indulge a tiny bit, guilt free. Another party trick? Enjoy a serving of shakeology or a piece of fruit before a celebration, which can help you eat fewer munchies at the event.

Health and Fitness Tip #5 - Buy comfy sneaks

Buy comfy sneaks

You shouldn't buy shoes that hurt, bottom line! Your shoes should feel comfortable from the first step. So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that. They should be comfy from the get-go. Don't buy a shoe based on their color or coolness. Buy a shoe that is comfortable and is going to keep you safe with the workouts you are doing. If you buy the wrong shoe or buy a shoe because of color and not comfort than you could end up seriously injuring yourself.

 

My recommendation is find a training shoe that you like, that feels good on and stick to it. I wear Asics to lift, do cardio, and do High Intensity / High impact workouts. They are comfy and they are snug at the heel to protect me when I do my squats. They don't always come in pretty colors, but they always do the job!

Holiday Reciep - Grain Free Magic Cookie Bars

Grain-Free Magic Cookie Bars

Prep Time: 10 minutes

Cook Time: 25 minutes

35 minutes

12-15 bars

Ingredients

1 1/2 cups almond meal

1/2 cup nut butter or coconut oil

8 to 14 oz. of sweetened almond or coconut milk 

1 1/3 cup coconut flakes, finely shredded, no sugar added

1 cup chopped pecans  (optional)

1 2/3 cups chocolate chips

Instructions

1. Pre-heat oven to 350 degrees.
2. In a food processor or with a fork, combine almond meal with nut butter or oil.
3. Press the almond meal mixture in a well greased 9 x 13 " Pyrex dish.
4. Pour the sweetened almond or coconut milk over the top of the almond mixture.
5. Spread the coconut and chocolate chips evenly over the sweetened condensed milk.
6. Press down evenly with a fork.
7. **Alternatively, you can add half of the sweetened  milk, then the coconut and chocolate chips, with the second half of the sweetened milk on the top of those.
8. Either way works nicely.
9. Bake at 350 degrees for about 25 minutes, or until bubbly and brown.
10. Cool well.
11. You may even refrigerate overnight.
12. Slice, serve and enjoy!

Notes

**For me, layering the homemade sweetened condensed coconut milk, a layer on the crust, and a layer over the top of the chocolate, nuts and coconut flakes, worked perfectly.

Join Me in making 2015 YOUR year!!

2015 is right around the corner? Do you make New Years Resolutions? Do you stick to them?

Well this year I want to help YOU!!! I want to help you make 2015 YOUR year. I know what it is like to set a New Years Resolution and not follow through with it. I know what it feels like to be disappointed and frustrated in yourself because you planned to make this year your year and then didn't stick with it.

Let me help you make this year a year to remember. The year you didn't quit. The year you didn't give up. The year that you finally committed to you and stuck with it!

I will help you find the perfect program that will work for you and your schedule. I will work one-on-one with you to help guide you on how to make life, work, family, and a new you come together and work in harmony! Don't let this year be another year you regret! Let's work together and make 2015 YOUR year!!!

Ready to commit and stop making excuses? Ready to make 2015 your year? Email me at jgerity83@gmail.com and we will get you on your way to a better version of you this 2015!!

Holiday Recipe - Fat Burning Chocolate Pudding

Healthy Fat-Burning Chocolate Pudding:

(This recipe will make about 2-4 servings and is a great healthy dessert or late night snack)

• 1/2 of a ripe avocado (soft to touch)
• approx 3 tablespoons of almond butter or cashew butter (preferably raw if possible)
• approx 1/4 cup of unsweetened almond milk or coconut milk (preferably organic)
• 2 heaping tablespoons of organic cocoa powder
• 1/2 teaspoon of vanilla
• 1 scoop of chocolate Shakeology (regular or vegan)

Put the avocado and almond butter into a bowl and mash together with a fork until smooth.  Then add all of the other ingredients into the bowl and mix together vigorously until all is mixed and smooth.  If you're good with a food processor, you can use that too.

If everything went right, the consistency will be similar to pudding... except normal pudding makes you FAT with loads of sugar!  This healthy pudding recipe will actually HELP you to burn fat, control cravings, and satisfy your body's need for micro-nutrients, protein, healthy fats, and fiber.

If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more moisture until the consistency seems right.

If you want to get a little wild and add some more nutrient-rich additions, feel free to add some chopped pecans, chia seeds, or walnuts at the end.  And it tastes great to top this dish with some sliced fresh strawberries! 

Health and Fitness TIp #3 - Stock Up On these

Stock up on these

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place these diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain GREEK yogurt (a creamy, comforting source of protein). Plus, Greek yogurt works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream!!

 

Newly Wed Tip #9 - Speak UP

Newly Wed Tip #9 - SPEAK UP

 

I talked last week about how marriage isn't perfect, that it will have its ups and downs, and that you will fight and argue.

Well this weekend Rich and I had fought. Our weekend was far from perfect and it was a learning experience for both of us.

This weekend my parents came up to State College, where we were and stopped by to watch some football, their car broke down and we had to take them to my aunts. While all this was going on, my dad pulled the Trucks handle too hard and broke it. Needless to say we now had to deal with that hassle over the weekend which was unplanned. And like I said was more of a hassle than anything.

Well on Saturday Rich called multiple places to see if they would glue it and they all told him that he needed a new door and not glue. Well this happened before and the place he normal goes glued it. However, they were not open. To make a long story short - Rich got RED angry about it all and blew up. I stayed away but heard his screaming, shouting, temper tantrum going on from upstairs. Plus some not so nice words came out of his month.

I was then PISSED. So mad at him that I couldn't even look at him. I didn't want to talk to him, see him or BE in the same room as him. So I stayed away. I cooked dinner for him and ate at a different time. I was SOOO MAD that I couldn't deal with it.

I am not one to speak up and tell him why I was mad. Usually I just wait it out, suck it up, and move on. Well this time, I put my foot down, and told him how I felt. It took me till the next day but I waited because I needed to calm down. I told him everything I felt and about the whole weekend / Saturday Fiasco situation. It felt amazing to finally speak up!! I had a weight lifted off my shoulder, PLUS it opened communication between us. It let him see how I felt and why I was so mad.

So lesson....SPEAK UP. Just because you fight or argue doesn't mean you have to keep quit and not express yourself. Speak up tell your significant other how you feel, why you go mad, how what they said or the way you acted made you react like this. BE OPEN and BE HONEST!!

You will be amazed at how speaking up and telling the truth, helps you grow as a couple. I know it helped us.

Foods that help with your metabolism and give you energy

2 MORE foods that set your Metabolism on Fire and Boost your Energy All Day!

1.    Water: A recent study showed that drinking COLD water frequently throughout your day (at least 6 – 8 glasses) actually increases your average metabolic rate by nearly 25%.  Another study also showed that dehydration leads to over-eating, because thirst is often misinterpreted as hunger cravings. Hungry when you shouldn’t be? Try drinking a glass of water!  Chances are that you were actually thirsty, not hungry. Staying hydrated also increases your body’s ability to move nutrients around faster, eliminate toxins, and also prevents fatigue and bloating by flushing excess water from your system.

 

2.    Whey Protein: Whey protein (comes from cows) is a complete, high-quality protein. It is also one of the best fuels for your metabolism.  Not only does whey protein boost your metabolism into high gear, but it also helps your body feel fuller longer.  Mix half a scoop into your oatmeal in the morning for the ultimate fat-burning breakfast.

Transformation Tuesday!

I was asked last week to see a picture of when I first started to where I am at now. So here it is! I started last year in the middle of July with T25. Honestly, I didn't know about Beachbody, I had only heard about Insanity and I HATED workout videos. I wanted to be outside running or doing something other than staring at the TV.

However, I when I saw that T25 was ONLY 25 minutes long, I thought to myself, Oh I can do that. Its only 25 minutes! At that time I was lifting every morning and doing a 30-60 minute lifting program. I wanted to incorporate cardio but I HATED going to the gym and doing the cardio equipment, so I thought 25 minutes I can do that after school and know that I could still have time to get work done and cook dinner. Well, T25 was nothing that I thought it would be! It was SOOO much more. Within 4 weeks of doing the program, I was seeing results, my stomach was shrinking, my abs were popping out, and I loved the fact it was only 25 minutes long! It was hard to wrap my head around doing anything longer. With T25, I was drinking shakeology and eating clean but not portioning out my food. By the end of the 10 weeks I lost 14 pounds and several inches off my body. I felt amazing and had the confidence that I was lacking! Also after doing T25 for a week, I decided to become a Beachbody coach. Why? Because T25 was amazing and I wanted everyone out there to know how amazing and life changing it was.

After I did T25, I decided to do another round of it, with adding gamma to the end this time. That took me all the way into the New Year. After I finished T25 - Alpha, Beta, and Gamma, I decided to challenge myself with P90x3. I did the doubles of that program and lost more weight and toned my body like I never knew it could tone before.

After P90x3 I decided to do combat, however, I got extremely sick the second week into combat and ended up loosing 3 weeks from being sick and working my way back up to exercising daily! So by the time I was feeling better, it was May and I was 3 months away from my wedding. So I did a hybrid of T25 and P90x3. I loved it and that took me all the way up to my wedding. Before the wedding my husband ordered Insanity and The Asylum combo pack to get their fit tests for the football season and have something to do.  We spent a lot of money on the programs and they kept staring at me. SOOO I decided to take the plunge and step up my game to do Insanity and Asylum. I started Insanity at the end of August and just finished it 2 weeks ago. I LOVED it! I was scared to do it and I was afraid of the time length of the program, BUT I did it and I quit my job so I could be a FULL Time Online Health and Fitness Coach! So time wasn't really an issue with me, besides it being super long and not having done a workout longer than 30 minutes. However, I did it and I would do it again. Insanity was amazing!

Since I started Beachbody I have lost 20 pounds but have gained some of it back, due to muscle building. With the start of the programs I went from 130 to my lowest 110 to now being 120 and looking better than I did at 117. I have done multiple programs, drink shakeology daily, eating clean, and doing the 21 Day Fix portion control and staying motivated because of my Challenge groups and my girls and guys that push me through it! My body has changed drastically and I am happier with myself and have more confidence than I have ever had before!!

Don't get me wrong, I have fallen off the band wagon of eating healthy especially when traveling for the holidays, HOWEVER, I have the products and tools to get me back on track, and to help me loose the weight I had gained and to tone my body back up after slacking on the workouts.

But in the end I get back on track. And I owe it to Beachbody and the products that they have available to everyone to help them be the best, healthiest, person they can be!

Beachbody has seriously changed my life for the better and I couldn't be happier!!

More Foods that set your Metabolism on Fire and Boost Your Energy ALL day!

3 MORE foods that set your Metabolism on Fire and Boost your Energy All Day!

 

1.    Rolled Oats: With high quality combinations of complex carbohydrates, healthy fats, fiber, and protein, rolled oats make a pretty near PERFECT meal in the morning. Mix in some whey protein and flaxmeal, and you’ve got the best metabolism-boosting elixir around!  The morning is the optimal time to eat rolled oats because your brain and body need the carbohydrates most at this time – after you’ve been fasting for 6 hours or so.

 

2.    Salmon: Research suggests that while saturated fats (like those found in deep-fried foods) appear to promote weight gain, the healthy omega-3 fats found in cold water fish, such as salmon (and tuna), actually reduce the risk of becoming obese and improve the body’s ability to react to insulin. How can “fat” help make you slimmer? Well, the omega 3 fatty acid (EPA) found in Salmon stimulates the secretion of leptin, a hormone that regulates food intake, body weight and metabolism, and aids in the break-down of unwanted fatty tissues.  The healthy oils found in salmon have also been shown to reduce inflammation in your joints, and to improve circulation and heart health.

 

3.    Spinach: Popeye ate spinach, and so should YOU! Spinach really does make you stronger too – it is loaded with antioxidants that help repair damaged muscles. Spinach also prevents cancer-causing free radicals from damaging your body and your health. Spinach is also super high in iron (also great for women), vitamin C, potassium and magnesium.