Friday, October 13, 2017

Pumpkin Banana Oatmeal Bake

Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy

INGREDIENTS:

  • Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy3 medium ripe bananas, (the riper the better) sliced into 1/2″ pieces
  • 1 cup canned pumpkin
  • 1 tbsp raw honey
  • 3 tbsp brown sugar
  • 1 cup uncooked quick oats
  • 1/4 cup chopped pecans
  • 1/2 tsp baking powder
  • 3/4 tsp cinnamon
  • 1 1/2 tsp pumpkin pie spice
  • 1/4 tsp nutmeg
  • pinch of salt
  • 1 cup fat free milk (I use Fat Free Fair Life Milk)
  • 1 egg
  • 1 tsp vanilla extract

Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancyDeidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy

DIRECTIONS:

  1. Preheat the oven to 375° F.  Lightly spray a 8 x 8″ or 9 x 9″ baking dish with cooking spray; set asideDeidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy.
  2. Arrange the banana slices in a single layer on the bottom of the dish.
  3. Sprinkle 1/4 tsp of the cinnamon, honey and cover with foil. Bake 15 minutes, until the bananas get soft.
  4. Meanwhile, in a medium bowl, combine the oats, half of nuts, baking powder, remaining cinnamon, pumpkin pie spice, nutmeg and salt; stir together.
  5. In a separate bowl, whisk together the pumpkin, light brown sugar, milk, egg, and vanilla extract.
  6. Remove the bananas from the oven, then pour the oat mixture over the bananas.
  7. Pour the pumpkin mixture over the oats, making sure to distribute the mixture as evenly as possible.  Sprinkle the remaining nuts over the the top.
  8. Bake the oatmeal for about 30 minutes, or until the top is golden brown and the oatmeal has set. Serve warm and ENJOY!!
Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy
For more fitness tips, support, accountability, and 1:1 mentoring and help along your fitness journey, fill out the application below for a spot in my next online exclusive Challenge Group! Spots are first come, first serve basis and you must not already be working with a Beachbody coach to join this group!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , , , ,
Sunday, November 6, 2016

Sweet Potato Snack Bites

Deidra Penrose, healthy holiday treats, healthy sweet potato recipes, healthy Thanksgiving recipes, healthy Thanksgiving dishes, Fresh fruit Greek yogurt, black beans and sweet potato recipes, peanut butter banana recipes, mediterranean healthy recipes, healthy kids snacks, top beachbody coach PA, successful online fitness coach, clean eating recipes,

This is my newest recipe that I am pretty pumped about!!! I found a recipe for sweet potato toast, but when I went to make it, the sweet potato did not turn out how the directions said, so I came up with my own and added to it!!! So here is what I got!!!

Ingredients:

  • Sweet potatoes (I get about 4 slices per medium size tater)
  • Any toppings you want on your snack bites!
    • Peanut butter, baanana slices, cinnamon
    • Peanut butter, soy free, nut free, dairy free chocolate chips, unsweetened cocount
    • Hummus (your own favorite favor), kalamata olives, feta cheese
    • Shredded mozeralla cheese and black beans
    • Plain Greek yogurt, fresh fruit (I picked raspberries and blackberries)

Directions:

  1. Pre-heat oven to 425 F.
  2. Slice sweet potatoes vertically into 1/4 inch slices and place on cookie sheet
  3. Bake potatoes for 10 min (or until softened)
  4. Add whatever ingredients you would like to each slice!
  5. Enjoy with your family and friends as a snack, treat, or dish!

 

 

 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , ,
Tuesday, November 24, 2015

Surviving the Holidays- Staying on Track with your Fitness Goals!

I won’t lie, it’s not always easy to stay on track with your exercise and especially nutrition during the holidays… BUT.. I also won’t say it’s impossible to stay on track and even get closer to your goals!!

You do not have to be the average person who gains 5-10 pounds over the holidays… be the person who is committed, dedicated to their goals, and ready to get that fit and tone body they have been wanting!!  Letting 1 day of excessive eating, partying, and falling off track can easily lead to a complete falling off the wagon type of deal… and I do not want that for you.. 

My goal now is to help YOU stay accountable and on track on your fitness journey while getting though the holidays! Now, I am not saying to make yourself feel like your in jail, I am saying, treat yourself a little, but remember the real meaning of Thanksgiving!! Celebrate with family and friends, and remember all the blessings we were given!! 

So…. here we go… I am going to be giving you my top 3 HEALTHY RECIPES to use for Thanksgiving… these are replacements of what you would normally eat, but now we’re working on keeping you on track!

#1. Healthy Holiday Stuffing

Healthy holiday recipes, healthy thanksgiving recipes, holiday stuffing healthy, healthy mom, weight loss recipes, stay fit over the holidays, surveying the holidays, Deidra Penrose, weight loss recipes, weight loss journey, fitness journey, top beachbody coach PA,clean eating tips, clean eating recipe, healthy family recipes

Who doesn’t love a little stuffing on Thanksgiving?!? Although it is one of my favorites, I know it has a TON of carbs, fat, and extras that is not so great for us and does not make us feel so great after were done eating. So this is your healthy alternative of stuffing that you can have without the guilt, bloating, and having to unzip those jeans!! Yup, you heard me, I know many of you do it just as I did!!

#2. Sweet Potato Casserole 

Healthy holiday recipes, healthy thanksgiving recipes, holiday stuffing healthy, healthy mom, weight loss recipes, stay fit over the holidays, surveying the holidays, Deidra Penrose, weight loss recipes, weight loss journey, fitness journey, top beachbody coach PA,clean eating tips, clean eating recipe, healthy family recipes, crock pot sweet potato recipes, healthy crock pot recipes, healthy sweet potato casserole

Ok we love potatoes and carbs right?!? You can still have them, but be sure to portion them out, and go the healthy route!! Sweet potatoes are a better option rather than white potatoes where they are full of refined carbs where they turn into sugar in excessive amounts rather than used as energy.

#3. Herb Roasted Thanksgiving Turkey

Healthy holiday recipes, healthy thanksgiving recipes, holiday stuffing healthy, healthy mom, weight loss recipes, stay fit over the holidays, surveying the holidays, Deidra Penrose, weight loss recipes, weight loss journey, fitness journey, top beachbody coach PA,clean eating tips, clean eating recipe, healthy family recipes, healthy turkey recipe, herb turkey recipe

Ok we can’t go without the turkey right?! Add tons of herbs, and instead of frying that turkey (yes, it tastes good, but is it healthy lol?) roast that bad boy up and call it a day!! 

Now I want to share a video with you from one of my favorite trainers Autumn Calabrese who is the creator of the 21 DAY FIX, FIX EXTEME, and upcoming brand new release HAMMER and CHISEL! She has created these color coded containers for a purpose.. and this purpose has been very successful to her, my self, and many others who are making their nutrition and fitness a priority!! 
Here is how she is keeping it clean for the holidays!

Ok so who is ready to rock this week and make this a successful and healthy holiday?! I am and I know if you keep in mind WHY you are doing this… WHY this healthy journey is important to you, you will find a way to stay motivated!!
HOW TO STAY MOTIVATED DURING TEMPTATIONS:
  1. Keep a motivational picture or quote on your phone (make it the background).
  2. Have an accountability group, partner, or friend to check in with throughout each day.
  3. Drink LOTS of water through out the day!
  4. Get your workouts in early every day! This gives you NO excuse to skip out before you get too busy!
  5. PORTION CONTROL- Everything in moderation!! 3 Bite rule I live by.. Take 3 bites and walk away! That way you are not starving yourself and feeling like you are in food jail!

NOW my job is complete!! HAPPY HOLIDAYS!! Stay safe, healthy, and happy!!
* If you would like an accountability group to help you along your fitness journey, get daily motivation, more tips, recipes, and support, please fill out the application below for an exclusive spot in my next 30 day online fitness challenge group/support group! 
This will require healthy eating, daily workouts (approx 30 minutes long at home- I will help you pick a program that fits your goals and fitness level), and checking in DAILY to our group.  

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , ,
Tuesday, November 24, 2015

Herb Roasted Thanksgiving Turkey

You can’t do Thanksgiving without a turkey, right?!? Instead of frying a turkey which sounds really good, but not so healthy, I am going to give you a healthy alternative so you can stay on track for the holidays and continue moving forward with your fitness goals instead of backtracking and then living with the bloat and guilt afterwards!
Herb Roasted Thanksgiving Turkey
Deidra Penrose, healthy thanksgiving recipes, weight loss, new mom weight loss, healthy holiday recipes, healthy turkey recipe, herb roasted turkey, clean eating tips, stay  fit over holidays, weight loss journey, fitness motivation holidays,top beachbody coach PA, online health and fitness coach, rosemary, sage, thyme, apple cider vinegar

Ingredients:
  • 1 turkey (about 12 pounds), thawed if frozen, rinsed and patted dry 
  • 1/2 cup chopped parsley 
  • 1 tablespoon chopped fresh rosemary
  • 1 tablespoon chopped fresh sage leaves 
  • 1 1/2 teaspoons chopped fresh thyme leaves 
  • 8 cloves garlic, finely chopped (3 tablespoons) 
  • 5 tablespoons Extra virgin olive oil 
  • Coarse salt and ground pepper 
  • 2 lemons, poked all over with a fork 
  • 1 quart apple cider
Directions:
Preheat oven to 350 degrees with rack in lowest position. Remove packet of giblets and neck from cavity. Discard liver. Rinse remaining giblets and neck; refrigerate until ready to make broth. 
Turn turkey on its back and bend wing tips forward and underneath neck cavity of bird so they stay in place (you may have to break the bones).
In a small bowl, combine parsley, rosemary, sage, thyme, garlic, 4 tablespoons oil, 1 teaspoon Himalayan salt, and 1/2 teaspoon pepper. Using your fingers, carefully loosen skin of breast and around thighs and rub herb mixture under skin of both. 
Season cavity with salt and pepper and loosely fill with lemons and rosemary sprigs. Using cotton kitchen twine, tie legs together so bird retains its shape and moisture during cooking.
Pour cider in bottom of pan. Set roasting rack on top. Lift turkey onto rack, breast side up; rub with remaining tablespoon oil; season generously with salt and pepper. Tent turkey loosely with foil. Roast 1 hour. Uncover and continue to roast, basting frequently with pan juices, until an instant read thermometer inserted into thickest part of thigh (avoiding bone) registers 170 degrees, 2 1/2 to 3 hours more.  Top off with foil if browning too quickly; add water if pan becomes dry. Cover loosely with foil, and let stand 30 minutes before carving. 
Serve with your favorite vegetables and potatoes!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , ,
Tuesday, November 24, 2015

Crock Pot Sweet Potato Casserole

Sweet potatoes are yummy right?? Its a great treat to have for the holidays, but what about changing it up a bit and turning it into a yummy casserole? You literally just throw the ingredients in and walk away until its finished!! Thats my kind of recipe right there!!

Deidra Penrose, healthy holiday recipes, sweet potato casserole recipe, healthy mom, nurse and fitness clean eating recipes, healthy food tips, healthy crock pot recipes, weight loss recipes, weight loss tips, stay fit over the holidays, stay on track over holidays, healthy thanksgiving recipes, fitness motivation, pecans recipes, brown sugar, cinnamon

Ingredients:
5-7 sweet potatoes, peeled and cut into small cubes
1 cup unsweetened applesauce
1/3 cup packed light brown sugar
2 TBSP Extra Virgin Olive Oil1 1/2 teaspoon cinnamon
1/2 cup toasted pecans

Directions:

  1. In a small mixing bowl, stir applesauce, light brown sugar, EVOO, and cinnamon together. 
  2. Lay sweet potatoes in the bottom of a slow cooker. 
  3. Pour applesauce mixture over potatoes. 
  4. Cover and cook on low until potatoes are tender, about 6-8 hours. 
  5. Blend potatoes in a mixer until nice and smooth. Sprinkle with nuts and serve.

Hope you can use this recipe for a nice family holiday dinner, and more!! 
Always remember to use portion sizes and drink lots of water to stay full longer!!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , ,
Friday, November 20, 2015

Healthy Holiday Stuffing Recipe

The holiday is right around the corner, and I personally know how easy it is to fall off track with your nutrition…. I mean come on, the food is EVERYWHERE!! 

But it’s time to stop thinking the holiday is all about eating as much food as you can and focus on the real meaning of the holidays!! Let’s focus on being thankful and surrounding ourselves around our families!!!

Ok, so yea, there is still food everywhere lol… but instead of being like the “average people who gain 5 lbs minimum over the holidays”, lets be the over achievers who make healthy alternatives to still enjoy the holiday but stay on track and feel amazing after eating!!  

Seriously, I feel like people think its mandatory to have a food baby after eating Thanksgiving and Christmas dinner lol!!  IT’S NOT mandatory, I promise!!!! 🙂

Healthy Holiday Stuffing
Deidra Penrose, clean eating, healthy holiday recipes, healthy thanksgiving recipes, healthy Christmas recipes, cranberries, walnuts, beachbody coach PA, healthy new mom, healthy eating tips, weight loss journey, fitness motivation, fitness inspiration

INGREDIENTS:

  1. 1 cup low-sodium chicken broth
  2. 1 cup chopped celery
  3. 1/2 cup chopped onion
  4. 10 slices whole-wheat bread, toasted and cut into cubes
  5. 1/4 cup chopped parsley
  6. 1/2 teaspoon paprika
  7. 1/8 teaspoon ground nutmeg
  8. 1/2 cup chopped fresh cranberries
  9. 1 cup chopped walnuts

DIRECTIONS:

  1. Heat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.
  2. In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and saute until the vegetables are tender, about 5 minutes. Remove from heat. 
  3. In a large bowl, combine the bread cubes, parsley, paprika, nutmeg, cranberries, and  walnuts. Add the onion and celery mixture. Stir to mix evenly.
  4. Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately.
  5. ENJOY!!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , ,

© Copyright 2016, Deidra Penrose