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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Wednesday, February 15, 2017

Cashew Chicken

Deidra Penrose, Deidra Mangus, Healthy Cashew chicken, healthy dinner recipes, healthy spicy dinner recipes, broccoli recipes, healthy chicken recipes, easy healthy dinner recipes, chili sauce, Bragg liquid amino's, Healthy eating tips, weight loss recipes, carb free recipes, gluten free recipes, rice vinegar, sriracha, elite beachbody coach PA, top fitness coach online pa, military wife, military fitness, beachbody challenge groupIngredients:

  • 3 tablespoons cornstarch
  • 1/2 teaspoon sea or Himalayan salt
  • 1/2 teaspoon pepper
  • 1.5 pounds boneless skinless chicken breasts, diced into 1-inch pieces
  • 2 tablespoons sesame oil
  • 1 tablespoon olive oil
  • 2 heaping cups broccoli floret
  • 1 cup red bell peppers, diced
  • 2 cloves garlic minced
  • 1 cup unsalted dry-roasted whole cashews
  • 3 tablespoons low-sodium soy sauce (I use Bragg liquid Amino’s- found in organic section of grocery store)
  • 2 tablespoons raw honey
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon Asian chili garlic sauce

 

Directions:

  1. Add cornstarch, salt, pepper, chicken to a gallon size zip lock bag. Seal and shake to coat chicken evenly.
  2. In a large skillet on medium-high heat, add the oils, chicken, and cook for about 4 to 5 minutes. Stir every minute or so, so all sides cook evenly. Chicken should be about 80-90% cooked through.
  3. Add the broccoli and bell peppers and stir to combine. Cook for about 3 to 4 minutes or until vegetables are crisp-tender and chicken is cooked through; stir intermittently. While vegetables cook, make the sauce
  4. To a medium bowl add the soy sauce, garlic, honey, rice wine vinegar, chili-garlic sauce, and whisk to combine; set aside.
  5. Add the cashews to the skillet and stir to combine.
  6. Add the sauce and stir to combine. Allow sauce to simmer over medium-low heat for 1 to 2 minutes.
  7. Let cool before eating!
  8. Enjoy

 

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Friday, December 23, 2016

Healthy Prep for the Holidays!

I cannot believe Christmas is just right around the corner!!! Crazy!!! I feel like this year went WAYYYY too fast!! Anyways.. this season is a season that people seem to fall off track with their nutrition.. they go for the cookies, rather than the healthier dishes and snacks.  I won’t lie, I am guilty of it too at times! But for the most part, I love cooking up some healthier versions of dishes so I do not feel guilty and bloated at the end of the day!

Today I went out and got some Brussel spouts to prepare a dish for our Christmas meal! If you have read any of my blog posts before, I am a HUGE fan of spice! So these bad boys are gonna be a little sweet and a little spicy!!

Sweet Chili Brussel Sprouts 

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Ingredients:

1 pound brussels sprouts, stem trimmed and halved
2 tablespoons extra virgin olive oil
2 garlic cloves, finely minced
2 teaspoons soy sauce (I use Bragg’s liquid Amino as a healthy alternative)
2 tablespoons chili sauce (I use Sriracha brand)

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Directions:

  1. Heat oven to 400 degrees.
  2. In baking sheet, toss brussel sprouts in olive oil to coat evenly.
  3. Roast in oven for 20 minutes, turning them half way to cook through.
  4. Remove sprouts and turn oven on broil to high.
  5. In a small bowl, whisk together the remaining ingredients and pour over sprouts, mixing to coat evenly.
  6. Broil for 5 min or until sauce is caramelized.
  7. Remove and serve when cooled off a little!

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If you give this recipe a shot, would love to hear how you like in the comments below!! Hope y’all have a wonderful holiday and don’t forget those healthy alternatives will taste just as good and get you closer to your ultimate fitness goals!!

If you are looking for more healthy tips, recipes, and daily motivation and accountability to help you reach your goals, I am starting a NEW YEAR, NEW YOU fitness challenge! This is a chance to workout from your own home, get in the best shape of your life, save time and money on traveling back and forth to the gym, and have an online trainer (ME) helping you every day!!! Plus you will have a chance to WIN cash from Beachbody’s money pot just for being committed to your fitness journey!

Please fill out the application to get more details and for your exclusive spot in my group!

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Wednesday, September 23, 2015

Thai Noodles and Chicken

How about when you crave something, there is ALWAYS a healthier version, you just have to be creative!!! I absolutely LOVE peanut butter, but was very skeptical to add it to a chicken recipe.  I know many of you probably have had recipes like this before, but sometimes I get a little weird with certain ingredients with other foods.. Like chicken and peanut butter!!

BUT… This recipe was a complete SUCCESS!! Now I get to share it with you!! 
So if you are craving Chinese food, or anything of the sort, this is a perfect healthy alternative for you and the family!! Now, if you have kids, I don’t recommend making it as spicy as I do! My kids couldn’t it it because of the spice, so I just gave them chicken and noodles! 

THAI NOODLES & CHICKEN

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Ingredients: 4 servings
  • 1 lb grilled chicken breasts cooked and cut into small squares (I grilled my chicken)
  • 8 oz package of rice noodles
  • 1/8 cup egg whites
  • 1 Tbsp EVOO
  • 1 Tbsp chili sauce
  • 2 Tbsp Sriracha sauce
  • 1 Tbsp minced garlic
  • 1 Tbsp light brown sugar
  • 1 Tbsp Natural Peanut Butter
  • 1/2 tsp Hot water
  • Black pepper to taste
Directions:
  1. Cook rice noodles according to directions on package
  2. In a small bowl, mix Natural Peanut Butter into 1/2 tsp hot water. Then add brown sugar, garlic, Sriracha, and chili sauce and mix. Set aside
  3. In a pan on medium heat, add EVOO, and cook Egg whites mixing well and chopping as you cook.  Take egg out and set aside.  
  4. Once noodles are cooked, rinse and drain and place in pan.
  5. Add chicken and sauce mixture with noodles.  Mix well. 
  6. Sprinkle pepper for taste.
  7. Let cool before serving.
  8. ENJOY!

If you are looking for more tips and ways to stay on track and reach your ultimate health and fitness goals, please fill out my application below for a spot in my next online fitness challenge! 
-1:1 coaching and support
-Meal plans
-Accountability
-Nutrition and fitness tips
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