Saturday, December 2, 2017

Pumpkin Oatmeal Muffins

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INGREDIENTS
  • 2 cups old-fashioned rolled oats, gluten-free as needed
  • 1 teaspoon baking powder
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon cinnamon
  • ¼ teaspoon Himalayan salt
  • 1 cup pumpkin puree (not pumpkin pie filling)
  • 1 egg or 2 egg whites
  • ¼ cup pure maple syrup (or raw honey)
  • 2 teaspoons pure vanilla extract
  • 1 cup unsweetened vanilla almond milk (or any milk- I use fairlife milk)
  • 1/4 cup small chocolate chips (I use soy free, dairy free chocolate chips)
INSTRUCTIONS
  1. Preheat oven to 350 degrees F. Spray muffin pan with non-stick cooking spray. *(The silicone muffin pans work amazing and do not stick!) In a large bowl, stir together oats, baking powder, seasonings and salt.
  2. Add pumpkin, egg, maple syrup, vanilla extract, milk and add-ins. Stir well to incorporate.
  3. Allow the mixture to set and thicken for about 3-5 minutes before spooning into your muffin pan.
  4. Fill muffin cups almost completely full with batter. Top off with chocolate chips.
  5. Bake for 30 minutes and until the center of each oatmeal muffin is set. Allow to cool for 10 minutes before serving.
  6. ENJOY!!

 

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Wednesday, November 29, 2017

Mashed Cauliflower Recipe

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Mashed potatoes are many people’s weaknesses… so let’s make it a little healthier so you don’t have to feel guilty when indulging into your tasty taters!!
What you need:
– 1 head of cauliflower, cut into florets
– 1 tbsp olive oil
– 1 clove of garlic, smashed
– 1/4 cup grated parmesan cheese
– 1 tbsp reduced far cream cheese
– 1/2 tsp kosher salt
What you need to do:
1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil
2. Add cauliflower, cover, and steam until tender, about 10 minutes.
3. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Then remove from heat.
4. Transfer half the cauliflower to a food processor, cover and blend on high.
5. Add remaining cauliflower, blend until creamy.
6. Blend in garlic, parmesan cheese, cream cheese, salt and black pepper.
7. Top with chives or paprika (optional).
ENJOY!!!

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Sunday, September 3, 2017

Healthy Pregnancy Fitness Journey

Happy Sunday and start to a brand new week!! We are into a new month (September), and I am so excited to start a month new and fresh with new goals and new opportunities!! No matter what happened last month in your fitness journey, realize that you have the ability to reach ANY goal you truly want!!! Deidra Mangus, clean eating meal plan, healthy meal plan pregnancy, 1600-1800 cal meal plan, healthy pregnancy tips, weight loss journey, fixate recipes, protein pancakes, shakeology meal plan, kale chips, healthy new mom  tips, healthy mom weight loss, lose baby weight, second trimester healthy pregnancy,  yoga pregnancy, team beachbody home fitness programs, UK fitness coach, UK health coach, team beachbody UK , top Beachbody coach

I am 24 weeks pregnant, and still going strong in my fitness journey!

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Despite some setbacks with nutrition (mama is on the struggle bus)… I did eat clean for a good bit of the week, but I also had a few too many cheat meals..

My hubby made some yummy breakfast with toast, dippy egg, and avocado which is simple but healthy, and then sometimes I dug into too many carbs and peanut butter!!

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I am ready to get back on track and this meal plan is going to help me.. even if Labor Day is tomorrow!!  I planned for my cheat meal to be at lunch since that is our family get together, then I will stay on track the rest of the week!! If I feel like cheating, I simply have a healthy alternative ready!!

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For my workouts, I am doing the Shift Shop home fitness program with Chris Downing! Yes, my belly is getting in the way of some workouts, but I am still making it happen and being pretty successful at it! I love that this program incorporates cardio and weight training, so I am getting a little of both! My husband and I are on round 2, so the workouts are a little bit longer (35-45 min).

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I also love to add my yoga in addition to my Shift Shop workouts… It is so good for the mind, body, and soul!! And I do love adding in some yoga poses with the hubs!! Poor guy is probably scared when I jump up and go for a landing!!! HAHA

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Here is to a new week!!! If you are working on your fitness journey, and want help with your nutrition, getting a good workout plan, and would love having daily support and mentoring, please fill out the application below for a spot in my fitness challenge group!

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Thursday, August 24, 2017

Cookie Dough Bites

Sometimes we just crave sweets and need a little something to help our cravings right? We do not always have to resort to the unhealthy ways though… we can choose healthy alternatives that will satisfy us and keep us on the right track with our health and fitness goals!

I am excited to share my newest recipe with you that will do the trick!!!

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I love this treat because you are also getting in your protein and tons of extra nutrients and superfoods with incorporating Shakeology into this recipe!

This is NOT just a protein shake.. you get so much high quality nutrition out of this meal replacement, along with having the ability to make more than just a plain ol’ shake…

These healthy treats are a perfect way to keep that fitness journey exciting!! Because let’s face it… Eating plain chicken, green beans, and sweet potatoes is not always fun!!  But its all up to you and those choices of what you will ingest in your body!!

Fill out the application below for more fitness tips, recipes, daily motivation and support along your fitness journey! I am taking 5 new challengers who are up for a BIG change, create new healthy habits, and a build a long term lifestyle!

 

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Thursday, August 17, 2017

Clean Chicken and Rice Bowls

Sometimes we have those cravings for Chipotle, but we have goals right?! I know I could order Chipotle and make it relatively healthy but the sour cream, the chips, the cheese all looks so wonderful.
These rice bowls are awesome because they are completely customizable to each person in my family!!
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What you need:
Ingredients:
5 Chicken Breasts
3 Colored Peppers, sliced
1 Large Red Onion, sliced
Extra Virgin Olive Oil
1 Jar Salsa
1 can of black beans, drained and rinsed
1 bag of frozen corn
1 cup of shredded mozerrella cheese (optional)
Fresh Cilantro
Garlic Powder
2 cups of Brown Rice, cooked per package instructions
Directions:
1 Preheat over to 400.
2 Line a large baking sheet with foil
3 Place the chicken, peppers, and onions on the baking sheet and drizzle with about 2 tablespoons of oil.
4 Sprinkle garlic powder to both sides of chicken.
5 Lightly salt and pepper the peppers and onions, tossing to coat.
6 Top each of the chicken breasts with salsa
7 Bake for 25 min.
8 Rest chicken for 10 minutes.
9 Slice chicken into strips
10 Top each with a scoop of black beans, corn, salsa, cheese, cooked onions and peppers, and sliced chicken.
Garnish with fresh cilantro.
Enjoy.

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Monday, August 7, 2017

Shift Shop Week 3

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Well week 3 begins for our Shift Shop test group! I love that my husband and I have been doing this together and even being pregnant this program has been great! I am 20 1/2 weeks and have not modified yet, other than some push ups… I have done some modified on my knees. But the cardio part and other weight lifting has been great and I am feeling stronger!! And I am pretty excited to brag about my hubby who is seeing some bigger biceps too!!   Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

My kids have done a few workouts with me when my husband has done a workout at another time.  I don’t quite understand why they think these workouts aren’t hard enough!!! LOL The bear crawls really get me, and they think piling on mommy and adding 90 extra pounds should do the trick and make me stronger! Oh not including the extra 12 lbs on me right now with baby Josiah!
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So let’s talk nutrition for a minute! 80% of your results come from nutrition! Whether you are trying to lose weight, gain weight, lean out, or build muscle, when you clean up your nutrition and eat the right amount, your results will come and they will be longer lasting rather than doing just another FAD diet!

And yes, my kids LOVEEEE drinking that healthy superfood shake with me! Shakeology has been a life saver in our home! Before I drank Shakeology, we would eat ice cream like it was going out of style! Seriously, we would eat it at least 3 times a week!! And I could finish off a half gallon on my own in one sitting! But, since incorporating Shakeology into our regimen, we now replace our ice cream with our shake so we are getting our proper nutrition AND getting closer to our fitness goals!! Well, my kids just have a goal of being healthy with mommy, so it is more so of mommy’s fitness goals!

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People say they don’t have time to eat healthy and so many end up spending tons of money (at least $7) each time they stop at a fast food restaurant, but when they do this, it takes them farther away from their goal, causes bloating, and causes more cravings for that unhealthy food they are putting into their body! Well, here I can show you that fast food can be healthy and my shake is made WAY quicker than the time it takes to drive to the place, wait in line, and to get through the drive through and I pay HALF that price to get my veggies, protein, superfoods, healthy fat and good carb.. oh and multi vitamin!! WINNING!!

Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

Here is my meal plan for this week to finish the last week of Shift Shop of phase 1!! Of course, we will move onto phase 2!!

We will incorporate Shakeology into our meals 1 time per day. I get 5 servings of protein per day and have lots of complex carbohydrates (veggies) and healthy fats. This week, per the Shift Shop meal plan, I will stay away from the heavy carbs like oats, sweet potatoes, etc… not that they are bad for you because I love getting those good carbs in, but this is me following and trusting the meal plan and program! Shift Shop was made by a certified trainer who also trains athletes. So this program and nutrition guide is a perfect way to change up your routine, speed up your metabolism, get great results and feel good inside and out!

If you are just starting your fitness journey or are wanting to change up your routine/get off that plateau, apply below to join my exclusive online support/accountability fitness group where you will have 1:1 mentoring by me as your coach!

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Saturday, June 17, 2017

Crockpot Baked Ziti

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Ingredients:

  • 2 (25 ounce) jars of pasta sauce
  • 15 oz tomato sauce
  • 1 pound UNCOOKED penne pasta (I used gluten free made with Quinoa from Aldi)
  • 1 lb lean ground beef
  • 1 lb lean ground turkey
  • 15 oz ricotta cheese
  • 2 eggs
  • 1 cup frozen chopped spinach
  • 1 cup of freshly grated parmesan cheese
  • 1/2 shredded mozzarella (I use low fat)Crock pot baked ziti, deidra penrose mangus, clean eating dinner recipe, healthy lasagna recipe, top beachbody coach PA, elite team beachbody coach PA, weight loss recipes, healthy pregnancy tips, military fitness, ricotta cheese, healthy recipes with turkey meat and lean ground beef, healthy spaghetti, getting fit for summer, healthy eating tips, spinach

Directions:

  1. Add both ground beef and turkey burger to large pan and cook on stove on medium high for 5 min (or until slightly pink- don’t worry, it will cook the rest of the way in the crock pot).
  2. Combine ricotta, eggs, and spinach in a bowl and stir well
  3. In a large bowl, combine both pasta sauces and tomato sauce together.
  4. Grate Parmesan cheese (I used around 2 cups) and set aside.
  5. Grease the inside of a 6 qt slow cooker (I used Olive oil spray but you can use whatever you have)
  6. Add 2⅓ cups of pasta sauce to the bottom of the slow cooker
  7. Add ⅓ of the uncooked penne.
  8. Dot on half of the ricotta mixture and spread out evenly.
  9. Add half of the Parmesan cheese (1/2 cup)
  10. Add another 2⅓ cups of sauce mixture
  11. Add an additional ⅓ of the uncooked penne.
  12. Dot on the remaining ricotta and spread out.
  13. Sprinkle on the remaining parmesan cheese (1/2 cup)
  14. Add the last ⅓ of the uncooked penne.
  15. Top with the remaining 2⅓ cups of sauce mixture
  16. Cover and cook on high for 2-3 hours, or until pasta is al dente (I found that toking on high for 2-3 hours helps prevent the noodles from getting too soggy)
  17. During the last few minutes, sprinkle with mozzarella cheese to the top and allow to melt
  18. Serve alone or topped with red pepper flakes and a side salad!
  19. Enjoy!

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