Coconut Pumpkin Pancakes

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Ingredients to Pancakes

•2 whole eggs
•2 egg whites
•2 tbsp coconut flour (or another 1/3 c oats)
•1/2 cup unsweetened coconut milk (or unsweetened almond milk)
•1/2 cup pumpkin puree
•2 scoops of vanilla whey protein
•2 tbsp unsweetened shredded coconut
•2 tsp. baking powder
•1 tbsp. vanilla extract
•1 tsp. pumpkin pie spice (or cinnamon)
•4-5 stevia packets

Ingredients to Frosting

•1/2 cup non fat plain greek yogurt
•2 tbsp sugar free fat free cheesecake pudding mix (or vanilla)
•2 tbsp unsweetened almond milk

Directions

•Beat eggs for about a minute and then stir in coconut milk and vanilla extract.
•Stir in pumpkin puree.
•In a second bowl combine oats, coconut flour,protein powder, baking powder, pumpkin pie spice and stevia.
•Add the dry ingredients into the wet ingredients and mix until well incorporated.
•Preheat a griddle to medium-high heat and spray with non-stick spray.
•Use a 1/4 measuring cup and pour batter in pan for each pancake.
•Cook for about 2-3 minutes or until browned before flipping.

Optional – sprinkle with chopped almonds (or walnuts would be good too!)


Serving Size: 2 very generous size servings!


Nutritional Stats including frosting: 426 calories| 8.5g saturated fat| 31.3g carbs| 8.8g fiber| 7.3g sugar| 45.2g protein

Perseverance

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Perseverance is a trait for people with success in mind. Perseverance is simply the ability to keep trying no matter how many failures you might have. By learning this trait you will eventually be able to be successful at anything you try. Especially if you mix in the right attitude and a good healthy amount of self-confidence you will have the right formula for success. Even if you fail 100 times with enough perseverance you will continue to keep trying.

Some benefits of perseverance are:
•You will build more self-confidence
•You won’t give up easy
•It will eventually lead to more successes
•You will get more things done
•You will learn more
•You will develop more self-confidence
•You will have more experiences
•Failures will become less painful

When you persevere you are going to keep trying at all costs. Knowing sometimes that things won’t always work out the way you plan and that you will have failures. You will also learn that failures equal a great learning experience for you to make improvements. Once you entwine this into your personality you will find it easier and easier to not give up on anything you try.

When you succeed at things you will start to build up a healthy level of self-confidence. Each triumph no matter how small is still an accomplishment and each one brings more belief in your talents and abilities. As your talents and abilities develop you will have an easier time reaching your goals.

When you keep trying and growing you will be led into more situations and in turn have more life experiences. That is why perseverance is such a very important trait to have. Can you imagine having the ability to fail and still grow stronger? Or what happens if you succeed? Either way its a win win with perseverance.

Tips to Learn to help you learn perseverance:
•Keep trying and never give up
•Develop a high level of self-confidence
•Purposely try something you have failed before. Then keep trying until you succeed
•Don’t let anyone change your mind or bring you down. Always remember you have the ability to succeed no matter how many tries it takes
•Stay positive
•Learn to develop the right attitude
•Set long term and short term goals
•Be in an optimistic mindset
•Start out small and work your way up

Start out small if you have to and go from there. Take on a small task that you might have failed at before and keep trying until eventually you succeed. After you take on a small task work your way up from there into much more challenging tasks. Each thing that you do will build up your self-confidence and lead you to even more successes.

Always keep trying not matter what. When you fail you are just learning. Its all part of the process and it should be making you slowly improve until you reach a level needed for success. Don’t try to reach the moon starting out either. Even though it is possible to reach high goals you need to start out accomplishing the smaller ones. Don’t take this as failure just keep working on the larger ones on the side. Keep trying at all costs and remember sometimes it takes time to reach the big goals but ultimately it is up to you. The sky is the limit.

Staying positive is an important trait for almost any personal development you will do. Having a positive outlook on things keeps you in the optimistic mindset. When you have the right mindset going it will be easier for you to stay on track. Being thankful for the things you have right now is a great starter to getting into a positive mindset. Try thinking about the little things you have like a pair of socks. Sounds way to simple but you would be surprised how many people don’t even have that and live very positive lives. Once you realize how much you have then keep moving on for there. Be appreciative of even the smallest things people do for you. Work your way into a very optimistic outlook about everything.

Have you ever sat around to think what might have happen if you kept trying? Everyone has these moments and they are important to understanding that by perseverance you will be able to succeed at things you might normally have given up on. Don’t beat yourself up over the past live in the now. Make your next task one you aren’t going to give up on. Keep trying and trying. Failures will happen. Some of them might have happened to you at an early age in life and discouraged you from trying anymore but truthfully every single failure you have had doesn’t affect anything you will do right now or in the future. I’m 100% serious about this too. So what if you never learned to whistle and gave up. I’ll bet you that you can learn that right now even if you tried 1000 times before, it happens everyday. No matter what it is keep trying and eventually it will just click.

Once you fail at something you don’t need to keep trying it the exact same way that you have been. Try something different or change your approach. In order to make that success you need to do things just slightly different from the time you had failures. If you need to make changes start out with something small and if you still feel like you are way off just scrap your current strategy and start fresh. Sit down and make a list of the parts of your strategy that worked well and the ones that were a disaster. Keep the ones that worked out well for you and try to take the ones that didn’t and turn them into something that can work out for you next time. Take the time to research your task at hand and learn everything you can before trying again. Spend time making a plan and set some realistic goals. Before you might have just spent your time trying with no help. Ask for some help if you need it NOBODY is born an expert trust me.

If you have the opportunity to try something that you failed at in the past by all means try again if you get a chance. If you can challenge something from your past that you have failed at and give it another try and succeed you will boost your self-confidence levels tremendously. You will also have a better time developing your perseverance.

If you can manage to persevere you will eventually have success. I know everyone including you has the this ability in them. Don’t waste another moment. If you have something you want to get done do it now and NEVER EVER GIVE UP!

Carb Cycling The What, The Why, The How

Carb Cycling The What, The Why, The How
I’ve received thousands of questions over the time I have been a Personal Trainer and fitness coach and there’s one question that has surfaced recently that I felt the answer should be more understood:

What is Carb Cycling and will it help me lose weight?

I think this is a great question, as it’s a key factor of why my online clients are so successful in losing weight.
To put it simply: Carb cycling is a way to manipulate macronutrients (fat, protein, carbs) to help reduce body fat and avoid the cannibalization of your very hard earned muscles as much as possible.



In other words,It will absolutely help you lose weight!

Here’s why: Carb cycling essentially works by both burning fat and boosting your metabolism. The truth is, carbohydrates are your body’s preferred source of fuel – and when you feed your body a consistent amount of carbs, it knows what to expect. By cycling carb intake – eating high carbs one day and low carbs the next – you essentially confuse your body by not feeding it a consistent, dependable food source. This constant depleting and replenishing of your carbohydrate stores ensures this effective loss of body fat.

Carb cycling is a delicate thing that requires discipline and a detailed plan… it involves measuring, weighing, timing and following-through for weeks at a time in order for it to work successfully.

In general, when I write plans for clients during die-hard carb cycling, I stick to about 15-20% carbohydrates from calories on low-carb days and around 45-55% carbohydrates from calories on high-carb days.



I add in a carb-stagger program within the carb cycling to prohibit the body from becoming accustomed to this cycle process.
On days with less carbs, we replace the calories with higher protein and healthy-fat options. This ensures that your muscles stay well fed and your energy levels aren’t zombified.

If carb cycling is something you’re interested in, make sure you go at it with a plan – you must stay focused, stay disciplined and it is of course preferable that you have a solid support system around you.

Have you tried carb cycling? Comment below and let me know your experience with it!


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www.jenniferslovinski.com