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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Monday, February 29, 2016

Blended Chicken Avocado Salad Recipe

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Tell me this doesn’t look easy and yummy?? Ok, sometimes when you blend food like this, it looks like your eating pureed food for grandma or grandpa who doesn’t have teeth lol, but it actually is really good!!

This is a perfect meal you can make for you or your entire family for some good chicken salad sandwiches or even to have on rice cakes or crackers!! I’ve tried it every way and it all tasted amazing!!

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Ingredients:

  • 2 Grilled Chicken breasts cut into cubes
  • 2 cups raw spinach
  • 1 whole Avocado
  • 2 TBSP Safflower Mayo (Found in organic section of grocery store)… This is the first time I ever had this and you will never go back to the unhealthy mayo or miracle whip again!
  • 2 TBSP Balsamic Vinegar
  • 2 TBSP Extra Virgin Olive Oil

Directions:

 

  1. Get out that blender of yours (I use a Ninja) and pour ALL ingredients in blender and blend until mixture is completely blended.  You may have to stop and mix it a little so all the ingredients get a chance in the blender!
  2. Add mixture to either Bread, wrap, crackers, rice cake, or heck, you can even eat plain!!

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If you are wanting more help with getting in those healthy meals, meal planning and prepping, and getting health and nutrition tips in addition to working on your own fitness journey, be sure to fill out the application below for a spot in my next 30 day Fitness Challenge! Spaces are limited!

*Each challenger will be required to incorporate a Beachbody fitness program (based on your level of fitness and preference of workout) along with a month of Shakeology to help give you the best nutrition! Deidra Penrose, healthy chicken salad recipe, weight loss recipes, healthy mom, healthy lunch recipes, avocado recipes, Top beachbody coach PA, online fitness coach, healthy chicken recipe, safflower mayo, organic recipe, healthy mom, spinach recipes, extra virgin olive oil

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Friday, June 26, 2015

Cucumber and Tomato Salad

Ok so I am on my first week of the 21 ULTIMATE RESET… I am actually on day 5 today! It’s going well and I have had some amazing food and new meals!  This one in particular I am going to be sharing is simply AMAZING!!  What a perfect way to get your veggies in! This is a salad, but not your average salad with lettuce!

Cucumber and Tomato Salad
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Makes 1 serving
Ingredients:

  • 2 Tbsp red wine vinegar
  • 1 tsp Balsamic vinegar
  • 1 Tbsp fresh lemon juice
  • 2 tsp Extra virgin olive oil (EVOO)
  • 1 Medium cucumber (peeled and cut lengthwise, then sliced)
  • 1 cup baby cherry tomatoes
  • 2 Tbsp red onion chopped
  • 1 Tbsp fresh chopped parsley
  • Sprinkle Himalayan Salt
Directions:
Combine all ingredients in a medium bowl and mix well.  Serve and ENJOY! 
Yes, it’s that easy!  This is a perfect meal to even make for your summer cookouts, especially for the holiday parties!  
If you are using the 21 DAY FIX Meal plan, the breakdown are as follow:
1 GREEN
2 Tsp
If you would like more daily tips, recipes, and motivation to help you reach your fitness goals, please fill out the application below for a spot in my next fitness challenge!
*Follow me on facebook to get more daily fitness motivation @ www.facebook.com/ForeverFITnurse

There are tons of Wufoo features to help make your forms awesome.

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Tuesday, September 30, 2014

Avocado and Veggie Salad

Avocado and Veggie Salad

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Ingredients:
– 1 small container of grape tomatoes diced into small cubes
– 1 Cucumber chopped
–  1 medium Green, Yellow and Red  Peppers chopped
–  1 Avocado (diced or mashed)- I do smashed 
For the dressing : 1 tbsp Balsamic Vinegar,  Himalayan Salt, Pepper, 1 tsp raw honey,  1 tbsp Lemon Juice

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Directions:
  • Chop up all the vegetables finely and toss them together.        
  • Mix together the Vinegar, salt, pepper, lemon juice, and Agave nectar for  the dressing. Because of the Balsamic Vinegar and Lemon Juice, the salad has a very fresh, tangy flavor
  • Add dressing mixture to the vegetable mix and serve cold!
Nutrition Facts per serving (4 servings)
Calories: 100
Fat: 5
Carbs: 5
Dietary Fiber: 2
Sugar:3
Protein: 1
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Since one of the popular home fitness programs many of my challengers use is the 21 DAY FIX, this recipe is allowed on your meal plan! 
For this salad, you would use 1 green (veggie) and 1 blue (avocado). The Raw Honey is considered an extra Tsp (keep in mind this is only 1/4 serving)

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Here is just a little example of how the 21 day fix meal plan works… 21 days of focused portion control and constantly fueling our bodies with the proper nutrients to help with lose weight the right way, and long term! No more FAD diets or binging! Its all about living a healthy lifestyle!
If you would like more information on portion control, working out in the comfort of your own home, and having 1:1 coaching support by me daily for 60 days, fill out this application below for a spot in my next Fitness Challenge group!

There are tons of Wufoo features to help make your forms awesome.

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Wednesday, March 26, 2014

Chicken, Cucumber, and Avocado wrap

I have been getting excited to make things with Avocados, so I thought of a few ingredients to throw together and this is what I came up with!! 

Chicken, Cucumber and Avocado Wrap!

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Ingredients:
    Deidra Penrose, Chicken salad, Cucumber and Avocado salad, clean chicken salad, healthy chicken wrap, weight loss, clean eating, p90X3 meal plan, T25 meal plan, Team beach body, 6 star elite diamond beach body coach, healthy lunch ideas

  • 1 lb cooked chicken (shredded with a fork)
  • 1 cucumber sliced thin and cut 4 ways
  • 1 Avocado (chopped)
  • 3/4 cup Plain Greek Yogurt
  • 1/4 chopped onion
  • 1 small bunch cilantro chopped
  • 1 small sliced tomato 
  • 2 tsp lemon juice
  • 1/2 tsp crushed black pepper
  • Dash of Himalayan salt 
  • 1 whole wheat wrap

Directions:
    Deidra Penrose, Chicken salad, Cucumber and Avocado salad, clean chicken salad, healthy chicken wrap, weight loss, clean eating, p90X3 meal plan, T25 meal plan, Team beach body, 6 star elite diamond beach body coach, healthy lunch ideas

  1. In a medium bowl, mix cucumber, Greek yogurt, onion, lemon juice, dash of black pepper and salt, and cilantro together and set aside
  2. Heat wrap for 10 seconds in microwave and lay out
  3. Add cucumber mix onto wrap, then add 1/4 of chopped Avocado, tomatoes, and 3 oz shredded chicken. 
  4. Roll up into wrap and enjoy!!
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I am using this meal during my P90X3 and FOCUS T25 programs! This healthy Chicken, cucumber, and avocado wrap can be used for lunch or dinner! 

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