Blueberry Mancakes (Protein Pancakes)

Blueberry Mancakes (Protein Pancakes):

Ingredients:
1.5 cups of oats
6 egg whites
1 egg
1 banana
1 cup of blueberries
1 tsp. vanilla
1sp. of cinnamon

2 pancakes (1 1/2 red, 1/2 blue, 1 yellow)


Directions:

1. Preheat pan or griddle to medium heat.
2. Combine egg/ and egg whites, oats, banana, vanilla, and cinnamon in a bowl or blender. Pour mixture into bowl- add in blueberries.
3. Using a 1/4 cup, pour into pan or griddle to form each "mancake"/ Cook each side about 1 minute or until you see the edges forming. Flip once- let cool and store in a baggie or air tight container. Eat immediately. You can also make a large bag, and have them in the fridge for a few days, or freeze a bag to use at a later date.


Almond Crusted Chicken

Makes 6 Servings

Ingredients:
  • 6 (4-oz) raw chicken breasts, boneless, skinless
  • ½ cup almond flour
  • 2 cloves garlic, finely chopped
  • 1 ½ tsp. finely grated lemon peel (lemon zest)
  • ¼ tsp. sea salt
  • ¼ tsp. ground black pepper
  • 1 large egg, lightly beaten
  • ¼ cup water
  • 1 Tbsp. olive oil
  • 3 tsp. olive oil
  • 6 cups mixed vegetables

Directions:
  1. Preheat oven to 425 degrees.
  2. Place a chicken breast on a cutting board. Hold it flat with the palm of one hand and, with a chef’s knife in the other hand, carefully slice it in half horizontally (parallel to the cutting board). Repeat with the remaining chicken.
  3. Place each chicken breast half between 2 pieces of plastic wrap and pound with a mallet or tenderizer until ¼ inch thick (or about twice the original size). Set aside.
  4. Combine almound flour, garlic, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.
  5. Combine egg and water in a shallow dish; whisk to blend.
  6. Dip each chicken breast into the egg mixture; dredge in almond flour mixture until evenly coated. Set aside.
  7. Heat oil in a large ovenproof skillet over medium-high heat.
  8. Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.
  9. Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer instered into the thickest pat of each breast reads 165 degrees Fahrenheit.
  10. While chicken is baking, heat olive oil in medium skillet over medium heat.
  11. Add vegetables, cook stirring frequently for 2 to 3 minutes or until tender-crisp.
  12. Serve chicken with roasted veggies and brown rice

Container Equivalents: 1 green, 1 red, ½ orange, 1/2 yellow, 1 tsp



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My Health and Fitness Story

I am 47 years old and healthier than I have ever been in my life. Last January, I began a new health and fitness journey with drinking Shakeology and the 21 Day Fix. I am someone who you would consider was "skinny fat". In other words, you wouldn't necessarily look at me and think that I was overweight (but you would notice that big muffin top if I was in a bathing suit, or workout gear). I am the type of person who never had to worry about my weight. I could eat whatever, whenever I wanted growing up. Over time, and as you age, that does catch up with you. And it starts to really be more about getting healthy, feeling more energetic, and realizing that you have to take care of your body if you want to live to be 100 :)

After only a short time, I decided to become a coach with Beachbody because it would provide me with the best accountability....and it has... So now I get paid to stay healthy, and help others embrace healthy habits. It has been a life-changing experience for my whole family.

Recently, a friend of mine gave me this amazing "Giving Key" Necklace- with the word "INSPIRE" written on it. I was so touched by this gift, and it made me realize that I am not only having an impact on my challengers, but on others who are watching my story on social media. As a teacher, I naturally get a rush when I am able to help others succeed. I cannot wait to "pay it forward" and give this to someone who inspires me :)

 * Please message me if you are ready to be inspired, motivated, and would like some extra support on your journey to a healthier lifestyle. I would love to be your coach!  cherylisola@gmail.com

**Read more about the story how "The Giving Keys" came about-  The Giving Keys


Slow Cooker Beef Stew

Slow Cooker Beef Stew:
Servings - 6
1 red, 1 green , 1 1/2 yellow cups (if you add wine)

Ingredients:
1 lb. steak cubes
2 tbs. olive oil (could be flavored- rosemary, basil, or garlic)
sea salt or pepper to taste
1 large white onion
4 tsp. of minced garlic
2 cups potatoes, cut into 3/4 inch chunks
4 celery sticks, cleaned and choppped
3 carrots, peeled and chopped
1 1/2 tsp. dried thyme or 1 tbs. or fresh thyme
3 bay leaves
1 cup red wine (optional- adds a nice flavor)
1 14.5 oz. can diced tomatoes

Directions:
1. Rub the meat with oil, salt, and pepper. Let it sit at room temperature while preparing the other veggies.

2. You will probably have leftovers, or you can divide ingredients into 2 bags (2 gallon sized because of the broth) and plan for 2 dinners. Place ingredients into bag in this order (veggies, broth and spices, and meat). Label bag and pop in freezer.


Freezer Meal Tips

1. Plan out your meals for the week, and then prepare your grocery list. I have all of my favorite recipes printed out and I keep them in a binder in sheet protectors. I make all my meals in 1 day with my family (yes, hubby and kids help out), and we usually make enough for almost 2 weeks, know that we will not have a freezer meal every night.

2. On my prep day, I label my freezer bags with a sharpie or paper label (listing ingredients, date made, and cooking instructions).

3. Get out all of the necessary ingredients. I chop all of the fresh veggies, and then work in an assembly line to fill all of the freezer bags.

4. For slow cooker recipes, fill your 1 or 2 gallon-sized plastic freezer bag like this: beans and veggies at the bottom, sauces and spices in the middle, and the meat at the top. This way when you dump it, meat is on the bottom of your cooker.

5. Seal up the bag (getting all the air out), lay flat in the freezer, and store for up to 3 months.
 


Easy Crockpot Chicken Fajitas

Servings: 6 Serving Size: 1 cup
21 Day Fix Container Count (Per Serving): 1 Green, 1 Red, 1 Blue

Ingredients:
1 ½ lbs. chicken breasts (I used chicken tender pieces)
2 large onions sliced
1 green bell pepper sliced
1 red bell pepper sliced
Fajita Mix Seasoning Mix (1 tablespoon chili powder, 1-1/2 teaspoons paprika, 3/4 teaspoon onion powder, 3/4 teaspoon garlic powder, 1/4 teaspoon cayenne pepper, 3/4 teaspoon ground cumin, 1 teaspoon sea salt)

Directions:

1. Place all ingredients in 2 gallon freezer bag- add label, and place in freezer. The night before you are going to eat this meal, place the freezer bag in your fridge.

2. In the morning, empty ingredients into crockpot- cook on low for 4-5 hours.

3. Shred chicken with fork and serve in soft whole grain or corn tortilla with a pinch of Mexican cheese and some greek yogurt. You can also eat it over a salad.

Be an ADVOCATE for your HEALTH!

Being an advocate for your own health is so important these days. I had a back injury about 4 years ago, that has flared up on and off over the course of time. I have gone to several doctors that do not really have an explanation for me (it is arthritis, your SI joint, etc.). Well, as it turns out, thanks to going to an amazing doctor at PSU Orthopedics- after about 8 x-rays (not 1 or 2), I have a bulging/possibly herniated disc (which would explain the sharp pain going down my left leg into my foot). I am now on Prednizone and muscle relaxers. I will also be going to a great PT who is certified in the McKenzie Method for treatment of back pain (thanks to my doctor and a couple of great friends for this great recommendation). I was able to pop in to get the "Mckenzie Superroll" and the Treat Your Own Back Book so I could get started right away. 

I am NOT going to let this back injury get in the way of my healthy lifestyle.

 I will still be eating healthy 80% of the time and I will still exercise every day- just with some modifications (including the addition of the back stretches). Luckily I will have support from my Lab, Buddy every step of the way smile emoticon



Summer Corn Salsa

Ingredients:
¼ cup of apple cider vinegar
¼ cup of sugar -a bit of a cheat on the 21 Day Fix J
1 bag of thawed sweet corn
½ cup of olive oil
1 red sweet pepper diced
1 cup diced sweet onion
1 cup diced clery
1 can of black beans (drained and rinsed)
You can add 2 jalapeno peppers seeded and diced (for some spice)
Sea salt to taste


Directions:
In a microwavable bowl, combine vinegar and sugar. Heat for 1 minute until sugar is dissolved.
Add remaining ingredients, stir and move to the refrigerator to cool for 1-2 hours.

* I like to use this as a topping on grilled chicken- delicious!!