GF Baked Pumpkin Donuts

Gluten-Free Baked Pumpkin Donuts with Maple Glaze

These gluten-free cake-style pumpkin donuts are baked, making them a big step up health-wise from their fried counterparts.

 Course Dessert, Snack

 Keyword gluten free

 Prep Time 20 mins

 Cook Time 12 mins

 Total Time 32 mins

 Servings 12 servings, 1 donut each

 Calories 185 kcal

 Author Beachbody

Ingredients

• 1½ cups gluten-free all-purpose flour
• ⅓ cup coconut sugar
• 1 tsp. baking powder
• ½ tsp. baking soda
• ½ tsp. sea salt (or Himalayan salt)
• ¾ tsp. pumpkin pie spice
• ¼ tsp. ground nutmeg
• ⅓ cup pumpkin puree
• 4 Tbsp. extra-virgin organic coconut oil, melted, divided use
• ½ cup canned coconut milk
• Nonstick cooking spray
• ¼ cup pure maple syrup
• ¼ cup coconut butter, softened
• 2 Tbsp. water

Instructions

1. Preheat oven to 350º F.
2. Combine flour, sugar, baking powder, baking soda, salt, pumpkin pie spice, and nutmeg in a large bowl; mix well. Set aside.
3. Combine pumpkin, 2 Tbsp. oil, and coconut milk; mix well.
4. Add pumpkin mixture to flour mixture; mix until just blended.
5. Place batter in large re-sealable plastic bag. Cut off one corner to create a piping bag. Pipe batter into a donut pan lightly coated with spray, filling ¾ full. Bake for 8 to 12 minutes, or until a toothpick inserted in the middle comes out clean. Cool to room temperature.
6. While donuts are baking, place maple syrup, coconut butter, and remaining 2 Tbsp. oil in blender; cover. Blend until smooth.
7. Place glaze in a medium bowl. Dip top of each donut into glaze; place on a wire rack until glaze sets.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts

Gluten-Free Baked Pumpkin Donuts with Maple Glaze

Amount Per Serving (1 donut)

Calories 185Calories from Fat 90

% Daily Value*

Total Fat 10g15%

Saturated Fat 9g45%

Sodium 183mg8%

Total Carbohydrates 23g8%

Dietary Fiber 2g8%

Sugars 11g

Protein 2g4%

* Percent Daily Values are based on a 2000 calorie diet.

5 Day Update!

I am in shock of myself.
I am sure that is not grammatically correct but that is the only way I know to say it.  I admit I walked into this program with ton of excitement and I can’t lie- a bit of fear to.  When you start a new program and the Trainer has added in a “Fit Test” BEFORE you start the program is a bit intimidating.  I passed the Fit Test.  I’m grateful that I had 80 Day Obsession as well as Morning Meltdown 100 under my belt before.

Day 3 was a bit strange because I was on Day 3 and it was a REST DAY!  I was seriously questioning why!  I went back to the Coach Test Group that I was in and rewatched the videos that Amoila Cesar had posted.  I was considering moving my rest day to a different day but after understanding the principles and the research behind it, I left it and took the rest day.

Day 4- This was the workout I had heard about and I had read about and I confess I was excitedly nervous.  It was a workout that pushed me completely OUT OF MY COMFORT!  I had shared with you all before on Instagram and Facebook that one of my goals for this program is to NOT QUIT and NOT STOP! Yes, there is a difference.  I’ll explain in a later post.  Anyway, I was sweating and pushing and sweating some more.  By the time I was finished with the CRAZINESS that was the workout I was so pumped up I could have taken on the world.

Day 5- I won’t lie.  I was excited it was 5 minutes shorter BUT I found out really fast that it was just as intense!!!!  His “Burnout Rounds” are exactly what it says.  BURNED OUT!!!  It was amazing!  I was so proud of myself for pushing and doing exactly what he asked!!  It was a lot of upper body and that is exactly one part of me that I need to work on!!!!

I am DOING THIS!!!!  Oh yes, one last thing.  Pictures on Monday.  I took my pictures and it was different this time.  I looked at them differently.  I saw them as “My Beginning Point”.  This was not the time to look at them and beat myself up about what I coulda-shoulda-woulda.  This is the a fresh start and I am going to ROCK IT!!!!

I am looking forward to another week.  I’ll update as we go.  I’m so excited!  I would love for you to join me!!!  Fill out the form on the right side.  Let’s chat!!!!

Strawberry Frozen Yogurt Bites

Strawberry Frozen Yogurt Bites 

These berry-licious frozen yogurt bites are a refreshing summery snack!

 Course Dessert

 Prep Time 15 mins

 Cook Time 0 mins

 Total Time 6 hrs

 Servings 6 Servings

 Calories 129 kcal

 Author Beachbody

Ingredients

• ½ cup finely chopped raw almonds
• 1 Tbsp. coconut sugar
• 1 Tbsp. extra-virgin organic coconut oil melted
• ½ tsp. ground cinnamon
• ¾ cup reduced-fat (2%) plain Greek yogurt
• 2 Tbsp. raw honey
• 1½ cups finely chopped fresh strawberries

Instructions

1. Prepare 6 muffin cups by lining with silicone or parchment cupcake liners. Set aside.  
2. Combine almonds, sugar, oil, and cinnamon in a small bowl; mix well. 
3. Divide almond mixture evenly between muffin cups. Set aside.
4. Combine yogurt and honey in a small bowl; mix well.
5. Evenly top almond mixture with yogurt mixture and strawberries. 
6. Freeze for 6 hours, or until firm.
7. Remove from cupcake liners to serve. 

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts

Strawberry Frozen Yogurt Bites

Amount Per Serving (1 yogurt bite)

Calories 129Calories from Fat 63

% Daily Value*

Total Fat 7g11%

Saturated Fat 3g15%

Cholesterol 1mg0%

Sodium 10mg0%

Total Carbohydrates 14g5%

Dietary Fiber 2g8%

Sugars 11g

Protein 5g10%

* Percent Daily Values are based on a 2000 calorie diet.

2 Days In-

I am writing this post on Tuesday night.  I am going to write and share about this journey just like I said I would when I posted about drawing a line in the sand.

Monday was Day 1.  The excitement and nervousness and waking up super early because I was so afraid I would over sleep.  I hit the basement ready to “DO THIS”.  I had ONE goal in mind.  DO NOT QUIT or GIVE UP!  I went in with a ton of determination to do it!  I made it through Monday and I thought I would literally throw up.  I worked so hard and pushed like I haven’t in a LONG TIME!  Apple Watch was going crazy half way through because I had already met my “Exercise Goal”.  All I could do was laugh. I didn’t know that this 50+ year old body could push that hard but I DID!

Day 2- I had an idea now of what I was heading into.  I knew how he instructed and I was pumped up and ready.  My arms and my shoulders are so sore and today was leg day.  My legs are the strongest part of me so I was ready...... at least that is what I thought.  However, I was super glad that I had an introduction into using the sliders and the loops when I did Autumn Calabrese 80 Day Obsession.  Today was literally NO JOKE!  I’m so sore but so excited about this journey.  I may not be able to walk tomorrow and grateful I don’t have stairs at work.

I’ll journal through the rest of the week.  Hope you follow along on this journey!  Better yet, instead of just FOLLOWING......why don’t you JOIN ME!!!!!!  The application is to the right- fill it out and let’s have a conversation.  Conversation DOES NOT equal a commitment.
JUST INFORMATION!!!!

Draw a Line

I know you have heard it before.  Probably you have heard it 100 times.  “Draw a line in the sand.”  Maybe it was when you decided to get out of a relationship.
Maybe it was when you decided it was time to move forward in your career.
Maybe it was time for you to go back to school and get the degree you have always wanted.
Maybe it was time for you to take a leap of faith to push yourself and in turn , take your business to another level.

Well, that is where I am.  The other day I listened to a “Team Call” from Danielle Natoni of Fit N Funky.  She had a guest speaker on named Courtney Swissman.  She talked about building your business and being real.  She discussed our personal transformation.  “When was your last transformation?”  That made me think.  Not just think, but literally some soul searching.  I was thinking about what programs I have done and the nutrition that I have followed.  I leaned in on the question and even went back through my IG account to see pictures that I had posted and even looked through my blog for before and after’s.  I was shocked and disappointed in myself.

I’m an Online Health and Fitness Coach and I don’t have the transformation pictures and discussions.  Transformations are not always about a number on the scale or the size of your newest dress but can even be in your mindset, relationships, spiritual transformations.  Ok, Pam so what is your point? What is your goal in all of this?

I made the decision after listening to the call 2-3 times, it’s time for me to do just what I said in the beginning.  DRAW A LINE IN THE SAND and be the Coach that shares before and afters and the struggles that get you to the “After” pictures.  Those split screen pictures are great but when you know the back story about how they got those results is where the honesty, the integrity, the grit and the sweat lies.

Today, December 16th, I started probably the hardest program I have ever done.  I literally thought I was going to throw up.
Here are my promises to you-
1-Be Real
2-Share every day
3-Sweat and workout
4-Sharing food
5-Sharing ALL the photos in the process.
What can you do?
-Encourage me
-Call me out
-Hold me accountable

I’m so excited about MOVING FORWARD to a TRUE TRANSFORMATION!
Are you ready?
Ready to go with me?
We Can Do Hard Things and get a TRANSFORMATION!

That Smell

Have you ever noticed that a smell can bring a million memories back to your mind and heart?
You know what I am talking about.  Maybe they are really good smells or maybe they literally stink!!!
Those smells like......
-Your Dad’s cologne
-Your husbands aftershave
-You Mom’s perfume
-Grandmother’s body powder
-The cinnamon rolls that your Mom used to make
-The smell of fresh bread
-The horrible smell of the paper mill factory going to the mountains
-The smell of the biscuits in the oven.

I have so many of them.  I know when I was little, my Daddy always wore Brutt cologne and Right Guard deodorant.   Those are smells I will not forget and the memories of all the fun that we have and are still having.  My Mom’s perfume, Chantilly was always worn on special occasions.  My Grandmother always had some type of body powder.  Typically Estée Lauder  and it was amazing.

Yes, I even listed the not so pleasant smell.  When I was little we would go to the mountains.  We would go through Canton Tennessee.  There is a paper mill there.  The smell.  It was sooooo bad!  Like 10-15 miles of trying so hard to hold your breath because it would make you nauseous.  We would laugh about it and try to get Daddy to drive faster!

I picked up groceries early this week because we were going to be so busy and bought Pillsbury cinnamon rolls.  You know the ones in the can that you pop open.  I offered to make them for Kaleb on Thursday morning for breakfast which is completely OUT OF THE NORM!  I put them in on Thursday morning and the smell just filled the house.  It was AMAZING!!!!!  The memories were flooding!!!!!!  When my oldest was about Kaleb’s age, I would make these.  It was always a contest to see who could get to the pan when I would call he and his sister to breakfast to see who would get the middle one.  You know the one in the middle.  All the edges are soft and the extra icing from the ones around the edge has run to the middle.  EVERYONE wanted the middle one!!!!!!
I snapped a picture and sent it to him.  He asked if Kaleb got the middle one.  I said, Uh, NO!  Mama got the middle one!!!  Kaleb doesn’t make a big deal about the middle.  He just loves them!!!!!

What are some of your favorite smelly memories????

Finish What You Started!

Yesterday was a BIG DAY!  I knew what day it was.  I knew what was waiting for me when it was time to work out.  It was day 100.  Day 100 of a 100 workout program called Morning Meltdown 100. I knew it was going to involve tears.  I am one who can cry anytime, anywhere and with anyone.  It can be happy, sad, or any other emotion for that matter.  

I headed to the basement after procrastinating by talking to my Hubby about pointless things.  Finally made up my mind and went down to the basement.  I lifted heavy and PUSHED.  I knew it was my “last” workout and I needed to really PUSH.  So I broke out the 15’s, 20’s and even a 25 pound weight for squats.  I knew that I was going to need my Recover when I got finished.  The sweat was pouring.  The idea of doing a workout that combined a few exercises from EVERY workout was exciting.  Even the yoga and the stretching workouts were included.  By the time it was over I was so excited. I was so proud of myself and a complete sweaty mess. 

To look back at what was required for this program was amazing.  I committed to 100 workouts.  You can double up or do one a day. I was moving a long really well and LIFE HAPPENED.  We got in the throws of some renovations and some other situations were happening and my brain felt like it had completely shut down and checked out.  Motivation LEFT!  I had officially boarded the Struggle Bus! 

I listen to Podcast and YouTube trainings.  I can remember it like it was yesterday.  I listened to a “training” by a fellow Coach that I truly admire named Julie Voris.  She talked about finishing what you start.  If you start a program- you complete the program.  As a Coach she and I can not ask customers/challengers to complete their programs if we are not doing it.  That was EXACTLY what I needed to hear.  I got up the next day and made my mind up to finish what I started!  I went into my accountability group and talked about it as well as I went on IG to share what was happening.  It lit my fire and off I went.!  

Fastforward to Saturday.  I finished the workout and went on IG Stories and Facebook Stories.  I had to make a decision whether I would be REAL and let the tears go or wait until I was finished with the tears to do my stories.  I chose to be REAL!  I let the tears fall.  It was amazing.  I am so excited and so proud of myself.  It was hard.  It was, well, AMAZING!  To see my workout calendar on the wall and every box is checked off.  The feeling of accomplishment is just GREAT!  Have you ever done a program that more than 100 workouts?  Did you finish? Did you quit?  I have so been there.  I’m not going to lie.  I started P90X several times because I couldn’t life a weight.  I was in need of some accountability!!!!!  Are you ready?  Don’t wait until January.  Start something now.  You will already be ahead of whoever is starting in January.  Send me a message today.  Fill out the app on the right side of the blog page and let’s get you set up ASAP!!!!!!

Christmas Is Coming- Ready or Not!

Yes, it is almost here!  It is literally right around the corner.  Our house is officially decorated with all 4 trees 🌲. Yes, I said 4!!  We have 3 downstairs and one on the 3rd floor in Kaleb’s man-cave.  I don’t have any in my workout space because in my clumsiness I would probably knock it down and have a terrible mess!!!  None the less, we had our outside lights done by a company in town.  Our house is very straight up and goes 3 stories.  The thought of Bo climbing a ladder and going up THAT high was NOT an option.  After all, they buy the lights, they install, they take down, they store.  It’s a NO BRAINER!!!!  

I’m also sponsoring a Twisted Christmas Free Group.  I had a “Talkin’ Turkey” group and it was AMAZING and we had so much fun!  By popular demand, I came back with a Christmas Group.  Absolutely NOTHING to buy.  Just show up, share, enjoy, laugh and gather up some incredible ideas for gifts, family fun fames and of course a ton of food recipes and ideas!  If you haven’t jumped in yet, please let me know I will send you the link so you don’t miss anything.  WE START ON MONDAY!!!!  

It’s Saturday morning and we are at the bowling alley watching Kaleb crush it bowling.  He has grown so much and when he hits a growth spurt, everything with bowling has to shift and change.  It takes a few weeks for it to set it.  All the things from stance, to how you hold the ball, to how far back to stand and what arrow you are aiming for.  Bet you didn’t know bowling was so complicated....😁

I hope you are having a great weekend.  One last thing before I sign off on this post.........Make sure you drop your email over on the sidebar so you don’t miss any new post!!!  I have tons of exciting news and ideas for 2020.  DO NOT MISS OUT!!!!!!