Monday, October 23, 2017

Maintaining a Healthy Weight-Gain During Pregnancy!

Having a healthy pregnancy is so important.. important for mommy to feel good and not have complications, and also for baby to grow big and strong in the most important time of development! I know eating healthy and exercise is hard when your not pregnant, so doing while pregnant can be trying… but its not impossible!! This is the BEST thing you can do for yourself because it makes that 40 weeks so much manageable!

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We know the healthy weight gain is approx. 25-35 pounds to gain during your pregnancy.. give or take a few pounds if you are underweight or overweight. It is challenging if you have cravings, or if you are one who is so sick and struggles to eat! It is important to allow some leeway with your cravings and I do not want to say stay away from all the food your craving, because it may help you feel better at times. But the key is MODERATION! If you eat your cravings in moderation, you are less likely to feel bad, feel more swollen, and even develop issues down the road in your pregnancy!


At 31 weeks, almost 32, I am going to admit, it is getting harder and hard to breathe and move!! Steps make me out of breath… even sitting here typing makes me tired and out of breath lol… kidding, but not kidding!!  Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy Oh and yes, I am STILL working out, but the increased contractions scare me slightly, so I am now starting to take it easy!! It is hard to believe this baby of mine is only 3 lbs right now!!!! There must be a TON of water in there!!! HAHA

What workouts am I still doing at 31 weeks?? Well, there are a variety I can still handle, but certain moves I do modify.. I do most 21 Day Fix and Fix extreme.. except any ab exercises, some Shift shop, and 22 minute hard corps! My upside down yoga poses are non existent, but am doing a TON of stretches so I know that is one of the best things I can do for myself and to prepare for my home birth!!

Now.. can we talk about nutrition?? Nutrition is key!! You cannot workout a bad diet my friends!! And eating  healthy during pregnancy will make a HUGE difference with how you look and feel!! I know from experience from my first and second pregnancy where I gained 60 lbs with each baby, and my third where I actually am taking care of myself and doing things the right way and have only gained HALF the weight of my last pregnancies!! Crazy right?? And I even worked out with my other pregnancies, so it definitely matters what you ingest!!

Meal prep went down and I will say it was my “ME TIME”… maybe you are not a fan of meal prepping… I am, but if you are not, there is a way to enjoy it, but you have to start and get creative!

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Meal prepping is my key to success!! When I prep my foods ahead of time, I know exactly WHAT I am eating and WHEN I am eating!! So there is no excuse to miss a meal or to say “I don’t have time to cook something up quick and I was in a rush!”  Isn’t that why many fail along their journey?? They use time as an excuse and then when you mess up, well “I’ll just start next week”, or even you just completely fall off track!

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Some of the recipes I made were….

Pumpkin protein pancakes!! They are really yummy just how this recipe calls to make it, but I do like to add some extra calories to my breakfast because that is my biggest meal of the day!! So I added some plain Greek yogurt, fresh blueberries and blackberries, and topped it off with some agave nectar and cinnamon!! SOOOO GOOD!!!!!

Another meal I made was Spinach, tomato, and mushroom chicken… and so simple to make!! The chicken was thrown in the crock pot for 4 hours

Then I have my *new recipe* Honey Garlic Shrimp! It is great on top of some good ol’ spaghetti squash!! It will be a great dinner for me because I like to have mainly protein and veggies at dinner time so the carbs are not sitting in my belly at night!

I try to focus on getting around 1800 calories a day… don’t get me wrong, I do more of portion control that counting calories and I will not obsess about my food, but the most important thing is getting healthy whole foods in!

As a fitness coach, I love to help others on their journey to a healthy lifestyle! I give daily support, motivation, health and nutrition tips and recipes, and accountability to help you get to that next level in your fitness journey.. pregnant or not pregnant!

If you are interested in joining my exclusive fitness group, please fill out the application below to be accepted in!

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Monday, October 23, 2017

Honey Garlic Shrimp

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Ingredients:

  • 1/3 cup raw honey or agave nectar
  • 1/4 cup Braggs liquid Aminos (or low sodium soy sauce)
  • 1 Tbsp fresh minced garlic
  • 1 tsp chili sauce (I use the Sriracha brand)
  • 1 lb medium uncooked shrimp, peeled
  • 2 teaspoons extra virgin olive oil

Directions:

  1. Whisk the honey/agave, soy sauce/braggs aminos, garlic, and chili sauce together in a medium bowl.
  2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes-3 hrs. Cover and refrigerate the rest of the marinade for step 3.
  3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet and discard the remaining marinade that was with shrimp. Cook shrimp, stirring every minute or so for about 4 minutes, and pour in remaining marinade and cook it all until shrimp is cooked through, about another minute or so.
  4. Serve shrimp with cooked marinade sauce with your choice of spaghetti squash or brown rice! Of course, a green veggie like broccoli or asparagus is a perfect side!

If you are using spaghetti squash, you can cook that while prepping the shrimp! Simply slice the squash in half length wise, use a spoon to take out middle with seeds, place each half upside down (round part facing up) on a plate, and place in microwave for 12 min! Fork out spaghetti squash onto plate or keep it in and use it as your bowl! Simply place your shrimp on top!

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Tuesday, April 19, 2016

Overnight Oats Recipes

I kept hearing about this overnight oat thing, and I’m like, I like my oatmeal warm??? Little did I know how amazing these bad boys are!! I am so glad I decided to go for it and try it for myself!! Seriously, this is such an easy, healthy and yummy breakfast!! So here are the two I made yesterday!! Both are pretty darn amazing!! Who knows, maybe it was just the cook! Lol!
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Ingredients:
  • 1 cup plain nonfat Greek yogurt
  • 1/2 cup almond milk
  • 1/2 cup oats
TOPPINGS
  • Blackberries (1/4 Cup)
  • Maple Pecan granola (2 tbsp)
  • Pure maple syrup  (1 tbsp)
  • Cinnamon 1/2 tsp
Directions:
  1. In a medium bowl, mix together yogurt, milk, and oats . Add berries, cinnamon, pure maple syrup, and granola at this point if desired.
  2. Divide into three jars or containers, and refrigerated at least 4-6 hours or overnight.

 

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Ingredients:
  • 1 cup plain nonfat Greek yogurt
  • 1/2 cup almond milk
  • 1/2 cup oats
TOPPINGS
  • Trail mix (cranberries, golden raisins, almonds, sunflower kernels, and pepitas (1/4 cup)
  • Agave nectar (1 tbsp)
Directions:
  1. In a medium bowl, mix together yogurt, milk, and oats . Add trail mix and Agave.
  2. Divide into three jars or containers, and refrigerated at least 4-6 hours or overnight.

 

If you give these a shot, I would love to hear how you like them in the comments below!!!

If you are looking for more healthy recipes, tips on nutrition and fitness, and would like daily accountability and support to help you reach your ultimate health and fitness goals, please fill out the application below for an exclusive spot in my next 30 day Challenge/support group!

*Spaces are limited!

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Wednesday, September 17, 2014

Clean Strawberry Pie!

So I am not a huge fan of cakes, but I will say I can eat a pie like its going out of style, especially strawberry pie! So what better way to make it so its guilt free and healthy?!

I found this recipe from RAWvolution book by Matt Amsden… This book is incredible I’m telling you!
What I love about this recipe, is that the sugar in it is natural, so even for diabetics this recipe is appropriate! The agave nectar is used in place of sugar which is low on the gylcemic index to maintain your insulin levels without having them spike high and low as many foods with sugar will!
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Ingredients:
For the Crust:
  • 2 cups raw almonds, finely ground in a food processor
  • 1/3 cup agave nectar
For the Filling:
  • 1 1/2 cups fresh strawberries
  • 1/4 cup agave nectar
Directions:
To make the crust:
In a mixing bowl, combine the ground almonds and agave nectar, mixing well.  Press the mixture evenly into the bottom and sides of a 5 inch pie tin.
To make the filling:
In a food processor, slice the strawberries with the slicing disk.  Transfer the sliced strawberries to a mixing bowl, add the agave nectar and mix well.
Spoon the mixture into the pie crust and serve.
ENJOY!!

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Friday, August 29, 2014

Raw Coconut Fudge

What better way to make a yummy treat than using raw food that is not processed and guilt-free?! I have a book called RAWvolution by Matt Amsden and he has some great recipes that are so simple to make but yet so healthy!

This Raw Coconut Fudge is one of my favorite desserts! Who knew you can make a great dessert with literally 4 ingredients?! They say 5 ingredients or less is a great indicator of a healthy food, especially when you can read the ingredients!  So here you go! 

Raw Coconut Fudge 

Deidra Penrose, top health and fitness coach, Harrisburg Beachbody coach, Raw coconut Fudge, raw foods, clean fudge recipe, healthy coconut fudge, agave nectar, easy fudge recipe, clean eating, Raw walnut recipes, Carob powder recipes, healthy weight loss desserts, easy healthy dessert recipes, unsweetened coconut

Ingredients:
  • 3 cups raw walnuts
  • 1/2 cup carob powder
  • 2 cups shredded unsweetened coconut
  • 5/8 cup agave nectar (sweetener that is low on the glycemic index)

Directions:
  1. Grind walnuts in a food processor until they are at a buttery consistency
  2. In a large mixing bowl, combine the carob powder and shredded coconut and mix well.  Add the ground walnuts and the agave nectar and mix well.
  3. Press the mixture into small muffin pan (or flat glass baking dish), creating a flat, even layer approximately 3/4 inch thick.  If using a glade baking dish, cut into squares and serve.  
* Taste best when covered and frozen until thoroughly chilled for a more solid consistency before cutting and serving.
ENJOY!!
If you would like more tips, recipes, and accountability for reaching your health and fitness goals, please fill out the application below for a spot in my next 60 day fitness challenge group held on Facebook!
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Thursday, July 3, 2014

Homemade Almond Butter

I’ve been on an almond kick lately, so what better way to use almonds than making almond butter?  We all know the less ingredients you have, the healthier it usually is right?? Also, knowing how to pronounce the words assures you its clean, and not full of chemicals and preservatives that cause bloating, cravings, and health issues. 
Im such a fan of saving money and making food on my own to not only get more bang for your buck, but making my own food for my family shows them how to live a healthy lifestyle and teaches clean eating young so they can one day lead by example! 
My kids helped me make this for the first time and my 2 yr old LOVED IT!! 

Facts about RAW ALMONDS:

  • Almonds are GLUTEN-FRE
  • Promotes heart health and normal blood pressure 
  • Helps ,lower blood sugar
  • Lower bad cholesterol
  • Good source of Omega fatty acids
  • Nourish the nervous system
  • Alkalize the body
  • Good brain function
  • Almonds contain more magnesium than spinach and oatmeal
  • 1 ounce of almonds has as much calcium than 1/4 cup milk
  • Also rich in minerals such as Iron, Copper, Zinc, and Potassium
  • Casein and Lactose free
Facts about Agave Nectar:
  • Low on the glycemic index (normalizes blood sugar)
  • 100% natural from the agave plant
  • Non- GMO
HOW TO MAKE YOUR OWN ALMOND BUTTER

Ingredients:
  • 1 cup raw almonds
  • 1/2 tsp Himalayan or Sea Salt
  • 1/4 tsp Agave Nectar
Directions:
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  1. Add 1 cup raw almonds to food processor or blender (I recommend food processor or good blender)
  2. Blend almonds for approximately 5 minutes or until smooth and no clumps.  You may need to stop and scrape the almonds off the sides a few times.
  3. Add salt and Agave nectar and blend for another minute.  
  4. Serve with your favorite side!
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Thursday, June 20, 2013

Vegan and Glute Free Chick Pea Cookies

Vegan
and Gluten Free Chick Pea Cookies

Ingredients:
1 can
chick peas
3 tbsp
natural peanut butter
2 tbsp
agave nectar
1 tbsp
baking powder
Flax egg
(1 tbsp flax (ground)  + 3 tbsp water)
1/3 c
chocolate chip cookies
1 tbsp
vanilla extract
Directions:
Puree
chick peas, peanut butter, agave nectar, flax egg, and baking powder in a food
processor.
Stir
in chocolate chips
Form
into small cookies and bake at 350 degrees!!

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Saturday, June 15, 2013

Apple Mojito Shakeology!!!

Apple Mojito

Scoop
of Greenberry shakeology
1/2 c
unsweetened apple juice
1c
sparkling water
1 Tbsp
fresh lime juice
1 tsp
agave nectar.
BLEND
AND ENJOY!!

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