Wednesday, December 27, 2017

Healthy Eating While Traveling Tips!

‘Tis the Season for Holiday Travel!!!

Deidra Mangus, travel tips healthy, eat healthy while traveling, beachbody coach UK. Beachbody coach PA, online fitness coach, successful fitness coach online, elite beachbody coach, weight loss journey, holiday weight loss, get fit over holidays
And we know all about holiday travel – we have family sprinkled all around the country.
Eating healthy at the airport is no easy feat, especially if you’re cranky, jet-lagged, lost, or rushing to the gate to make your flight (story of my life).
1. Skip the jerky and energy bars
It’s tempting to assemble a makeshift meal out of a chocolate chip granola bar, salted trail mix studded with yogurt-covered raisins, and pretzels from the newsstand, but resist the urge to load up on salt and sugar. The added sugar from processed foods can lead to blood sugar spikes and crashes, meaning you’ll be jittery one minute and lethargic the next. Lethargic = making more poor healthy decisions.
2. Keep snacks small
The ideal snack should include a lean protein and a whole grain, fruit, or vegetable. Remember the ideal snack looks like 200 calories. Steer clear of processed food such as chips, baked goods, and candy, and opt instead for items packed with fiber and protein to energize you and help keep you full.
Great snack options – whole fruits, unsweetened dried fruit, plain Greek yogurt, string cheese, sliced veggies, air-popped popcorn with no added salt or butter, unsweetened whole grain dry cereal with low-fat milk, or unsalted nuts.
3. Scan menus for lean proteins and veggies
If you find a restaurant in your terminal, be smart when you order. Avoid anything greasy, fried, or fatty, since these foods are, harder to digest and could lead to GI discomfort, especially with prolonged sitting.
Instead, look for proteins like grilled chicken and fish, salads with vinaigrettes instead of creamy dressings, or whole-grain pasta with red sauce. Other good options are turkey sandwiches loaded with veggies, and scrambled, or hard-boiled eggs, with whole-grain toast.
 4. WATER WATER WATER! 
Skip the liquid calories guys!! Instead of wasting calories on calories that will not help you reach your goals, pick water and add fresh fruits/veggies/herbs that will give it a good taste without taking you off track!
5. Say NO THANK YOU
Please do NOT feel you need say yes and eat all the food around you just to be polite! If you have goals, do not be afraid to say so and ask those around you to help you! Do not give in just because everyone else around you is digging in! Be strong, always keep your goals in mind, and know that temporary satisfactions will only last temporary!! You will live with regret longer if you give in!

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Friday, December 11, 2015

Preventing Weight Gain Over the Holidays

Ohhh the holidays!! The cookies, the desserts and treats and everyone making these yummy snacks..
The business we all have running around making sure we get our Christmas shopping done, decorating, and having everything prepared for the season!
The finances.. well, were shopping for others, so we cannot afford to eat healthy for ourselves…

I feel we all can give so many excuses to fall off track with our health and fitness goals, but this is an easy one to use.. CHRISTMAS!! 

GUYS::::::: TOUGH LOVE::::::::
Those health and fitness goals that you want to achieve are going NO WHERE.. You can hide from them and make excuses as much as you want, but guess what?? EXCUSES DO NOT BURN CALORIES!! Lol 

I have seen it where people gain the average 5-10 pounds over the Christmas Holiday.  Will that be you? I dunno. It depends on if your willing to stay dedicated and not give into those temptations that are only temporary.  As I said, they are temporary! They do not last forever.  Maybe they are there because your body is so use to the junk food, artificial sweeteners (its easy to get addicted to this.. they are chemicals and chemicals are drugs), or because you have a hard time with will-power when you are alone, or in a crowd with family and friends who is eating the same food.

So my goal is to help you overcome the temptations before you lose control of your eating and goals! It’s time to get focused, get motivated, and get dedicated!!

1. MAKE TIME TO WORKOUT– We make time for ANYTHING that is important to us right? If you say you can’t do this, because you have to do this… well, your making time for the other, so how about that workout? I’m not saying it is easy, but small sacrifices will go a long way.. Waking up a little early, going to bed a little later, not watching your favorite tv show, not taking that 30 minute power nap, and so on!! When you say you have kids and they don’t let  you workout.. There is something called let them JOIN you in the workout, or if they are a baby, let them watch you!! 
PS.. it is ok to let them cry!! They get use to it and will be ok!!! They want to see YOU as the role model.. get through the hard part of starting and it will get easier as time goes on!!

2. FOCUS ON FAMILY- Yes, the holiday is NOT about food as much as you want to think it is.. Think of the REAL meaning behind the holidays… Jesus being born.. Celebrating time with family and creating memories together (and Im not talking about making memories of who can eat a pie faster lol)… Focusing on the real meaning will help take your focus away from food and temptations.
Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips
3. STAY HYDRATED– with water that is!! Coffee, soda (pop), and alcohol DO NOT count!! lol! Nice try!! 
Drink that water, it helps cleanse your body, helps your skin, gives you energy, and relieves the bloating!! It also helps you realize that many of your “hunger pains” are actually due to being dehydrated!! So if you feel hungry and you know you had your calories, drink more water! It makes a huge difference!!

Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips, healthy peanut butter chocolate recipes, skinny peanut butter brownies, healthy brownie recipes, healthy dessert recipes

4. BRING A HEALTHY SIDE– Don’t feel you have to cook unhealthy to have the best meal.. when you are cooking, think of your goals, but also think about helping someone else who will be eating with you!!  I call this, SHARING THE HEALTH!! You may be surprised on how many people dig into your healthy veggie pizza, your green and red cucumber and tomato salad, or even your Skinny Peanut Butter Brownies (my favorite recipe of all!).. be YOU and do whats best for you and your health!!

5. FOLLOW THE 2 BITE RULE (or 3 lol)- Hey 2 or 3 bites.. Just know nothing tastes as good as the first 3 bites do!! After that, you don’t need it, so throw it away!! This allows you to not feel like your in food jail and get a little taste so you don’t feel like your missing out!!

6.  NEVER GO HUNGRY- So one of the easiest things you can do for yourself before getting in front of that temptation is to fuel your body first!! If you fuel your body with the right things, you won’t need the bad!! So when I have a party or a gathering that I am going to attend and I know there is going to be treat and foods that will tempt me, I will drink my daily dose of dense nutrition… My SHAKEOLOGY.  This is how I get help with my cravings because its filled with over 70 superfoods and natural ingredients so when you have this meal replacement health shake, you replenishing your body with the vitamins, minerals, and other natural ingredients that your body is lacking that was causing the cravings to begin with! So I drink that, and Im set!! 

Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips, fresh fruit meals, meal replacement, healthy nutrition shake, super foods, digestive enzymes, health shake, pre-biotics
This is Vanilla Shakeology with Fresh Raspberries and blackberries!

Now you have it!!! These are a few simple ways that I prevent weight gain over the holidays! As I said, it’s not always easy, but I can promise you it’s worth it!!

If you are serious about your fitness journey and are ready to set the bar high for 2016 and be in the best shape of your life, please fill out my application to get your spot in my Jan 4th Fitness Challenge Group— The first group for the new year!! 

This is where I will provide you with FREE coaching, 1:1 support, accountability, motivation, help with meal planing and new healthy recipes to use for you and your family!! 

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