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!

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

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!

    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    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

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

Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, agave nectar, braggs liquid aminos, easy healthy recipes, chili sauce, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach

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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Friday, September 8, 2017

Clean Honey Soy Chicken

These pregnancy cravings keep coming 😉 I have been craving Chinese – but I don’t want the high sodium, high fat, high price of take out…
I whipped this up and the left overs are even better!!!

Clean Honey Soy Chicken

Honey Soy Chicken, Deidra Mangus, brown rice recipes, braggs liquid aminos, top beachbody coach PA, successful beachbody coach PA, elite beacbody coach, Beachbody coach UK, healthy pregnancy, clean eating, weight loss journey, healthy dinner recipes, healthy chicken recipes, clean eating tips, healthy new mom tips, weight loss after baby,

Ingredients:
  • 1 clove of garlic
  • 1/2 cup Braggs liquid Aminos
  • 1/4 cup honey
  • 3-4 chicken breasts
  • brown rice (cooked as per package instructions)
  • 1 medium sweet onion (chopped)
  • 2 cups broccoli (steamed)
  • 2 cups snow peas
  • small package of mushrooms

Directions:

1. Cube chicken breasts.
2. In a large bowl, mix minced garlic, soy, honey and add cubed chicken.
3. Marinade for a few hours.
4. Heat a large frying pan on medium/high heat.
5. Add chicken with all the honey soy marinade to the pan.
6. Cook chicken thoroughly.
7. Add veggies and heat.
8. Serve over rice.
Enjoy!

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Wednesday, October 21, 2015

Spicy Chicken and Broccoli Lo Mein

Deidra Penrose, Chicken and broccoli Lo Mein recipes, Body beast meal plan, fitness journey, beachbody coach central PA, beachbody coach Chambersburg PA, top fitness coach PA, online fitness coach, beachbody challenge, clean eating recipes, healthy diner recipes, healthy chinese recipes, healthy spicy recipes, soy sauce, braggs liquid aminos, grilled chicken recipes, weight loss journey, weight loss recipes, rice noodle recipes, healthy new mom, healthy nurse and mom, fitness motivation, fitness accountability, fitness tips, weight loss tips
Me and my love for spicy food!! I can’t get enough!! 🙂 
I had some rice noodles and wanted to come up with something else to help me with my Chinese food craving, so here it is!!!
Ingredients:
  • 1 lbs boneless, skinless chicken breast, cooked and cut into medium cubes
  • 1 bag broccoli (I use steam fresh microwavable bags)
  • 1/4 cup braggs liquid aminos (found in organic section- replacement for soy sauce)
  • 3 cloves garlic, minced
  • 1 tablespoon sesame oil
  • 1 teaspoon sriracha 
  • 1/2 cup Beef broth (low sodium)
  • 1 tsp crushed red pepper
  • 1 TBSP corn starch
Directions:
  1. As you are cooking your chicken, place steam fresh bag of broccoli and cook according to directions on back
  2. Place sauce pan on stove on medium, and add braggs aminos, garlic, sesame oil, sriracha, beef broth, and crushed red pepper and cook for 5 minutes.  
  3. Slowly, add corn starch and continue mixing until clumps are gone and is dissolved.
  4. Add broccoli to chicken after cooked
  5. Add sauce mix into chicken and cook on low for 5 minutes.
  6. Let cool before eating
  7. ENJOY!
Would love your feedback on how you like this meal!! 
I am currently using it during my fitness journey with BODY BEAST.  This is a home fitness program where I incorporate weight training, along with eating clean and drinking SHAKEOLOGY to help me stay on track and continue reaching my health and fitness goals!
If you are looking for more motivation, tips, and accountability, please follow me on my LIKE PAGE at www.facebook.com/ForeverFITnurse

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Friday, July 10, 2015

SALMON WITH MAPLE-SOY GLAZE

SALMON WITH MAPLE-SOY GLAZE

Deidra Penrose, clean eating recipes, healthy eating tips, healthy dinner recipes, easy healthy family dinners, salmon with maple-Soy glaze, healthy salmon recipes, top beachbody coach harrisburg, top beachbody coach chambersburg, accountability, fitness motivation, weight loss journey, 21 day fix extreme recipe, braggs liquid amino, pure maple syrup

INGREDIENTS: SERVINGS (3)

  • 3 4 OZ FRESH SALMON
  • 1/4 CUP PURE MAPLE SYRUP
  • 1/4 CUP BRAGGS LIQUID AMINOS
  • 2 TBSP FRESH MINCED GARLIC
  • SRPAY PAM OR EVOO
DIRECTIONS:

  1. Combine the first 3 ingredients in a gallon-size ziploc bag, shake it up, and then add the salmon.
  2.  Allow to marinate in the refrigerator for an hour, turning after half an hour. 
  3. Pour the salmon and the marinade onto foil and broil on high in oven with door slightly opened for 15 minutes. The salmon is done when it flakes easily at the thickest part. 
  4. Enjoy with a favorite side! I love eating this with some Baked Zucchini!
*IF YOU ARE USING THE 21 DAY FIX, YOU WILL USE THE FOLLOWING CONTAINERS:
1 RED
1 TSP
**IF YOU WOULD LIKE MORE HELP WITH CLEAN EATING AND YOUR FITNESS JOURNEY, JOIN ME IN MY NEXT FITNESS CHALLENGE WHERE YOU WILL RECEIVE MY FREE COACHING, 1:1 SUPPORT, DAILY TIPS, ACCOUNTABILITY, HELP WITH MEAL PLANNING AND MORE HEALTHY RECIPES! 
PLEASE FILL OUT THE APPLICATION BELOW AND I WILL CONTACT YOU WITHIN 24 HOURS! 

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Friday, February 13, 2015

Healthy Chinese Chicken and Fried Rice!

HEALTHY CHINESE CHICKEN & FRIED RICE
Deidra Penrose, Healthy chinese chicken and fried rice, healthy chinese recipe, weight loss recipes, brown fried rice, top team beachbody coach harrisburg, top team beachbody coach pittsburgh, healthy dinner recipes, easy healthy family recipes, 21 day fix extreme recipe, body beast recipe, NPC figure meal prep, NPC figure competitor
As I am 7 1/2 weeks out from my NPC figure competition, I am CRAVING Chinese food like no other!! I had company over for dinner and made my Clean Chicken Parmesan, so I made my own meal! I was trying to think of what I can use for a sauce that would replace a good fattening Chinese general Tsos sauce lol…. So off to the store I went!
Now I always use Braggs liquid Aminos on pretty much everything, but I wanted something to give it a twist. I am obsessed with The Sriracha sauce and when I was at the store looking at sauces, I came across this one that also makes the Sriracha! Ummm can you say SCORE?!?!!?  ;)- So Here is it! So easy and simple, but yet so YUMMY!

Deidra Penrose, Healthy chinese chicken and fried rice, healthy chinese recipe, weight loss recipes, brown fried rice, top team beachbody coach harrisburg, top team beachbody coach pittsburgh, healthy dinner recipes, easy healthy family recipes, 21 day fix extreme recipe, body beast recipe, NPC figure meal prep, NPC figure competitor, healthy chinese sauce, braggs liquid aminos, chili garlic sauceIngredients: (4- 6 Servings)
– 1 lb Chicken cubed
-1/2 bag frozen corn, peas, carrots, and green bean mix
-1 /4 cup Liquid Aminos
1 tbsp Chili Garlic Sauce (add more if you like a little kick!)
-1 cup cooked brown rice (cook according to box)
-2 egg whites

Directions:

  1. Cook Chicken cubes on stove on medium until cooked throughout (approx 20 min)
  2. On separate pan, add egg whites, 1/8 cup Braggs liquid Aminos,  and mixed veggies and cook on medium for 5-6 minutes (mixing every 2 minutes)  
  3. Add rest of Liquid Aminos and Chili sauce on chicken and cook for 5 more min on medium.
  4. Cook on low for 5 minutes.  
  5. Add Veggie mixture to chicken and stir.
  6. Add brown rice to plate and top off with chicken and veggie mix!
  7. ENJOY! 
If you would like more recipes, tips on clean eating, motivation, and accountability to help you reach your health and fitness goals, please fill out my application below for a spot in my next fitness challenge/support group!

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Sunday, February 23, 2014

Pineapple Chicken Stir Fry

Healthy Pineapple Chicken Stir-Fry

Deidra Penrose, 5 star elite beach body coach, beach body, healthy eating, clean eating, healthy dinners, pineapple chicken stir fry, healthy stir fry recipes, family dinner recipes, health and fitness coach, weight loss, weight watchers

For the Marinade:
2 teaspoon
reduced-sodium soy sauce or Liquid Braggs Amino (found in the organic section)
2 teaspoon
rice vinegar
1/2 teaspoon
grated fresh ginger
Ingredients:
1 lb
boneless skinless chicken breast, cut into 1-inch cubes
1 tbsp EVOO
2 cups cubed
assorted colors bell peppers (1/2-inch cubes)
½ tsp
crushed red pepper (optional or to taste)
1 cup fresh
pineapple chunks
¼ chopped
onion
½ cup fresh
bella mushrooms
cilantro
leaves (for garnish)
For the Sauce:
2 teaspoon
grated fresh ginger
6
tablespoons unsweetened pineapple juice
2 teaspoon
rice vinegar
3
tablespoons reduced-sodium soy sauce or Braggs Liquid Aminos
3
tablespoons cornstarch
3 garlic
cloves, minced
Directions:
In a small
bowl, whisk together the soy sauce, rice vinegar and ginger. Pour the marinade
into a sealable bag and add the cubed chicken. Seal and place in the
refrigerator until ready to use.
In a
separate bowl, mix together the ingredients for the sauce. Set aside.
In a Large
deep pan, add EVOO over medium high heat. Add bell peppers to pan and cook for
2-3 min.  Add pineapple and stir fry for
1 minute.  Add onions and mushrooms and
stir fry for another minute.  Remove from
pan and set aside in a large bowl.
Add the
marinated chicken into the deep pan, until cooked thoroughly.  Add cooked veggies and stir for 1 minute.
Stir in the
sauce mixture again and pour into pan with chicken and veggies and bring to a
boil. Turn down to low and cook until sauce thickens.

Serve over a
brown rice and enjoy!!

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Monday, April 15, 2013

Quinoa Salad (Reset)

Quinoa
Salad

Ingredients:
½ c
cooked quinoa (use  1 cup dry and 2 cups
cold water; bring water  to a gentle boil
with quinoa in water; cook covered for 25 min or until water is absorbed;
remove pan from heat and let sit for 10 min without removing lid)
1 Tbsp
extra-virgin olive oil
Himalayan
salt to taste
Braggs
liquid aminos to taste
1 Tbsp
Fresh Lemon Juice
½ medium
diced tomato
½ medium
cucumber peeled and diced
2 Tbsp
pitted, chopped kalamata olives
2 Tbsp
finely chopped fresh parsley
1 Tbsp
finely chopped fresh mint leaves
Directions:
Combine
quinoa, oil, salt, Braggs Liquid Aminos (if desired), and lemon juice in a
medium bowl ; mix well
Add tomato,
cucumber, and olives; gently toss to blend
Gently
fold in parsley and mint.
Cover
and let marinate in refrigerator for 2-3 hrs prior to serving.
ENJOY!!!

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Wednesday, April 3, 2013

What is Bragg Liquid Aminos?!?

Braggs Liquid
Aminos!

Braggs Liquid Aminos is a certified NON-MGO liquid protein concentrate derived from healthy soybeans that includes 16 essential and non-essential amino acids.

Health
Benefits:

•A source
of delicious, nutritious, life-renewing protein.
•Taste
you’ll love – Nutrition you need.
•Great
on salads, veggies, dressings, soups, rice, beans, Wok foods, tofu, gravies,
jerky, poultry, fish, popcorn, meats, casseroles, potatoes, etc
•Contains
important healthy amino acids 
 Bragg Liquid Aminos contains:
•no
chemicals
•no
artificial coloring
•no
alcohol
•no
preservatives
•no
Gluten
•Certified
NON-GMO 
Braggs Liquid Aminos is great on salads, stir fry, rice and beans, potatoes, meat and poultry, tempeh, jerkey, fish, and more!!
 

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