Wednesday, January 3, 2018

Tips to Help you Keep your Health New Year’s Resolution

Deidra Mangus, health and fitness coach, healthy lifestyle tips, 2018 healthy new year, online fitness coach PA, successful Beachbody coach PA, Elite beachbody coach PA,  beachbody coach UK, weight loss journey after baby, post partum weight loss, new mom weight loss, post partum fitness, home fitness workouts, healthy fitness tips, new mom health tips, weight loss tips

Chances are at some time in your life, you’ve made a New Year’s resolution — and then broken it. This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks. Here are ten tips to help you get started.

1.  BE REALISTIC

The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again or to workout 2 hours every single day is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now. You know yourself, how much time you have, what changes you can make.

2.  PLAN AHEAD

Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31st arrives. And if you didn’t that is okay – plan today. Remember you don’t need a New Year or a new month – just a new day with a new mindset.

3.  OUTLINE YOUR PLAN

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could leaning on one of my challenge groups and myself for help, practice positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

4.  MAKE A “PROS” AND “CONS” LIST

It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

5.  TALK ABOUT IT

Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other. You will find lots of these buddies in my challenge groups where we are constantly talking about our goals and if what we did today got us closer to our goals or further away.

6.  REWARD YOURSELF

This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.

7.  TRACK YOUR PROGRESS

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated throughout the year. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

8.  DON’T BEAT YOURSELF UP

Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time. Just because you have a bad day or a bad meal doesn’t mean you should toss all your hardwork in the trash. If your cell phone has a crack in the screen, you don’t go and smash the rest of it – right?

9.  STICK TO IT

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. KEEP TRYING

If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.

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Tuesday, November 14, 2017

No Peek Ketchup Steak

This recipe is perfect in this season of my life – it is simple (barely any prep, 4 ingredients, perfect for a very preggo momma!) and it is great in these chilly months!
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No-Peek Ketchup Steak

What you need:
-1.5 lbs thin cut round steak (trimmed)
-1 cup clean ketchup
-1 cup water
-1 onion
-1 green pepper
What you need to do:
1. Preheat oven to 325
2. Place steak into a 9×13 glass baking dish
3. Top with sliced onion and green pepper
4. In small mixing bowl, mix the water and ketchup.
5. Place ketchup/water mixture on top of the steak, onions and peppers.
6. Cover with foil and cook for 3 hours
No peeking!!! Steak will shred nicely – serve with brown rice/quinoa, or potato!
Enjoy 🙂

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Sunday, October 8, 2017

Team Retreat Forever FIT and the Dream Team United

I am catching up on life (remodeling a kitchen and office at once really puts you in a tizzy lol) and wanted to share our amazing weekend that our top leaders went on this past week!!!

As a fitness coach, my goal is to not only keep myself accountable for my own fitness journey, but also help others along the way!! As I have been able to help others, we have also found that growing a team of other like-minded go getters has really helped us with freedom for our families and financially… and since my team has made so many sacrifices and worked so hard to get to where they are today, this retreat was a way to congratulate them, but also allow them to enjoy a little vacation while spending some QT together!!

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One thing that was extra special to me this trip was that my husband Brent was able to join me on this trip!! This was his very first Beachbody event that he attended… now it was not planned by corporate so he didn’t see the huge training and extras that go with those events, but this was a perfect first that he watched me host, so that made it so special!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle  The only way he was able to go with me was if he was my assistant and helped with cooking all the meals for 25 women and helped keep the place clean! I would say him and our other male friend Jessie who came to do the same did an amazing job!!! I am so blessed that Brent was able to not worry about taking off work to be here with me!

I must say, I have to give him so much credit because there are not many husbands or guys out there who are willing to be in a houseful of 25 women to do what they did and not one time complained about ANYTHING!! Not even me being slightly needy and pregnant at the same time!!

This was also our very first big trip together and flying together! If you don’t know our story, we did things pretty quick.. Met, got engaged in 4 months, married in 6, pregnant in 7! And never had the opportunity to have a honeymoon because our schedules with work and kids just didn’t match!

So back to the trip!!! It felt so good to be able to grab a 30 person house to have us all stay together and get to know each other more and spend time together!! We came from all over the US: PA, WV, CA, MI, and

more!! We may not see each other as often as we want, but when we come together again, it feels like we have known each other forever and we pick up right where we left off!

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Our theme for our retreat was “EMPOWER”- Our mission to to EMPOWER others to shoot for the stars, to overcome fear and do what makes them happy and what is important to them! So many people hold back because of fear, but we are all for taking leaps into the unknown, because as we did it ourselves, we found a beautiful world on the other side of fear and doubt!!

As I took this trip at 28 weeks pregnant, I did not know what I was going to get myself into with swelling and being in sunny Florida with 90 degree weather… yea, I have no clue how pregnant mommas do it lol!! I was SOOO swollen every day!!! But I didn’t let it get to me, I just kept on moving!! Yoga, MMA workouts, we did it all.. and rocked it!

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Im proud to say this was my yoga buddy and I working out on our last day before we travel back home!! #committed #goals

I guess since we are fitness coaches, we can tap for a minute about nutrition! We had planned healthy meals for each breakfast, lunch, and dinner while in Florida:

Buffalo chicken Sweet Potatoes

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle, buffalo chicken sweet potatoes

Taco night (healthy version)

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And for breakfast, Green Protein Pancakes!! Ok I may have added peanut butter and bacon on it, but it was SOOOOO good lol!! Ps. Don’t knock it til ya try it!

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Anndddd then came evening time.. I swear if my friends didn’t love cookies and didn’t suggest ice cream sundae parties, I would NOT have fallen off lol!! I can blame them right?? or blame it on the pregnancy??

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Yes, my ice cream sundae was eaten in my two piece at 28 weeks pregnant and my belly was my table! LOL

During our retreat, we did have some training to continue empowering our leaders! Even leaders and successful coaches are hungry for more knowledge and growth!! And then after 2 days of training, we did finish off with a day in Epcot for the 25th year anniversary and wine and food festival… hold the wine please.. I’ll just take a sample of all the food!!  Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

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And then we did more work and had a photoshoot for some professional pictures.. as you can tell, with the little time we have, we get lots accomplished.. because busy people get stuff done!!!

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I loved taking my pregnancy lifestyle pictures because this truly is ME!!! I love having the ability to be me, work from home, in yoga pants or comfy cotton dress with my belly hanging out, and helping others around the US/Canada, and soon to be UK!! Thanks to social media, it allows me to reach and help so many more people than just those in my community!!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

It is so crazy to know this is our lives!! We pick the hours we want to work, we travel just a couple times a year (if we want) to meet up, have fun, get more training, and create memories, but we are women of all sizes and ages working on ourselves and our own fitness journeys, and hoping to help others who can relate to us along the way!

I am so thankful God has placed this opportunity in my hands almost 5 years ago when I was working full time swing shifts as a nurse with a newborn and 1 year old, and just wanting a way to have more freedom and time with my boys!!

This opportunity has allowed me more than I ever imagined: New friendships that I can call my other family, more freedom and time with my boys, financial freedom to provide for my family, more confidence as a person and mother, and a healthy pregnancy that I never had before this journey started!!

I am looking for 20 new women who are wanting to change their life!! Who are driven and hungry for success and freedom!! You must be fun to work with, willing to share your fitness journey, and willing to sacrifice some time to help others along their own journey— No education needed… my training will be good enough to help you grow a successful business of your own from home!!

Please fill out the application below to be accepted into a part of the #1 team in the organization!! Please only fill out if you are not currently working with another Beachbody coach!

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Sunday, October 1, 2017

Work From Home Fitness Coach Opportunity

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Hey guys!!

 

I am so excited to be launching my first ever Coach Apprenticeship and I’m even more excited that you are here reading about it!

If you have been thinking about joining my tribe of girl bosses, I have a week-long trial to help you decide if the coach life is for you!

Here is who I’m looking for:

  • women who love to uplift, empower, and support other women
  • motivated moms who are not afraid to work and are up for a challenge
  • ladies who are tired of the same old M-F, 9-5 routine
  • stay at home moms who love their title as mom but also want a little something more
  • women who are
    tired of living paycheck to paycheck and want to contribute financially
  • ladies who are not afraid to share their journey on social media

Basically, I’m looking for women that want to live in yoga pants, work out at home, drink healthy milkshakes loaded with peanut butter, and be stay at home future mom bosses.

Here’s how it works:

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  • Everything will take place in a private Facebook group!
  • You will subscribe to the FREE trial of Beachbody On Demand! I have selected my favorite workouts from various programs and will provide you with a calendar to follow MondaySunday!
  • Each day you’ll do your workout, then snap a sweaty selfie for accountability, and post it in ourprivate group! This is where the support and community come into play!
  • All the while, my business partners and I will be providing daily trainings on social media to help you dip your toe in the water and get comfortable sharing your journey!
  • At the end, you can decide if coaching is for you! If so, we’ll convert your free trial into an actual membership, enroll you in our New Coach Academy, welcome you to our team, and hit the ground running!

You have nothing to lose but so much to gain! This group will run from Monday, October 2nd to Sunday, October 8th! I hope you will join us!

To do so, please complete the following steps:

  1. Subscribe to the free trial of Beachbody On Demand. You will be required to enter a credit card, but will NOT be charged until your trial expires. I will give you directions for cancelling or upgrading before then!
  2. Complete this application so I know your goals: https://deidrapenrose.wufoo.com/forms/forever-fit-coach-application/
  3.  Then request to join our private apprenticeship group here: https://www.facebook.com/groups/MVCOACH/

If you have any questions, please email me at deidra.mangus@gmail.com

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weekend

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Tuesday, September 12, 2017

What’s Working and What is NOT with My Pregnancy Fitness Journey

I am just about 26 weeks pregnant, and my body is changing BIG time!! I want to do this blog post NOT just for pregnant mommas, but also want to help those who struggle with their weight/fitness journey all together!

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Being a mom, pregnant, and getting older are all reasons we can use when we fall off track with our fitness journey.. Can I get an AMEN?!?! I mean really, there are sooooo many things that get in the way of our goals and results.. we get too tired, busy, annoyed by results not coming fast enough, and the fact that others around you may look better, fitter, and prettier, DESPITE how hard you are working… we compare, get frustrated, and shut down.

It’s time to put those blinders on and focus on YOU, what you are capable of doing, and YOUR current situation! I use to try and be that mom who had it all together, and then when I see others rocking the gym with their babies, looking like they never had a baby even 6 weeks after baby comes…. ya know.. eating nothing but clean foods.. Sorry ladies and moms who got it together like that.. but that is JUST NOT ME!!!

I talk about my fitness journey on social media.. my followers KNOW I am a sucker for nachos, cheeseburgers, stuffed crust pizza, peanut butter, and cheese!!! I can’t hide and I won’t! I do love working out, but my home fitness workouts are my jam! The gym use to be, but for my lifestyle, but I love letting my boys sleep and get my workout done early, or even let them workout with me and watch what I do instead of gym babysitters.. not saying there is ANYTHING wrong with the other option.. this is simply MY choice and better option for ME and MY FAMILY!!! 🙂 So yea, my boys love jumping up in the mornings with me and get down before school and rock out some push ups!! I call it “teaching them early” and watching mommy be healthy so they can have a positive role model to hopefully take after and live a healthy lifestyle themselves and continue the tradition!

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But let’s talk about what is NOT working with me on my fitness journey:

  1. Too many cheat meals… it’s so easy to let those temptations get in the way. We crave a burger, and then you take the fries too. Then you want to eat out and the appetizers sound so good. Before you know it, your 1 cheat meal per week turns into 3 and 4.  So yea, the 80/20 rule with nutrition is KEY!
  2. Lack of water intake…. did you our bodies are made up of 60% water? Our bodies NEED water to stay hydrated, use water as a cleanse to get rid of toxins in our body, and more! I hate to admit that I have not had my daily allowance that my body needs every day. I am getting better, but some days, I am lacking!

Let’s talk about what IS working on my fitness journey:

  1. Exercising! Even if I am not running every day or lifting weights every day, I am still doing SOMETHING: Stretching, lots of yoga, still jogging, and lifting also!  No matter what exercise I am doing, it is helping me get stronger in different ways! Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy
  2. Nutrition… when I AM on track, I feel such a HUGE difference! I do drink my Shakeology daily,ecause it is one meal that gives me that great nutrition and superfoods! It’s easy, convenient, and yea, I will take it if it tastes like a milkshake! So, it definitely pays off to eat healthy!
  3. Giving myself positive affirmations. It may sound silly, but there are times when I feel like throwing in the towel and giving up. Being on your fitness journey is not easy! If it was, everyone would be walking around with an 8 pack! But when I do struggle and feel like quitting, I talk to myself, give myself positive words of encouragement and push myself! It is amazing what you can accomplish when you change your attitude from “I can’t” to “I can” and “I will”.

Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy

This journey of eating healthy and working out is NOT easy, but it is totally worth the results!! My goal is to not allow myself to be on a “diet” because diets are only temporary and do not last forever.. once you get off that diet, then what happens?? Majority of the time, you end up gaining it back, plus more! So I am turning this into a lifestyle! If I fall off, have too many cheats, lack exercise a couple days, I do not give up.. I simply get back on track and pick up where I left off!

I am opening up 10 spots to my next fitness support group for those who have health and fitness goals and are ready to commit to a lifestyle change! I will help you create healthy habits, learn how to eat healthy, along with meal planning, and find a workout program that fits your needs and level of fitness!

Please fill out the application below to reserve your spot! Spaces are limited!

*Spaces are only for those who are currently not working with a Beachbody coach and new customers!

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Friday, September 8, 2017

Clean Honey Soy Chicken

These pregnancy cravings keep coming 😉 I have been craving Chinese – but I don’t want the high sodium, high fat, high price of take out…
I whipped this up and the left overs are even better!!!

Clean Honey Soy Chicken

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Ingredients:
  • 1 clove of garlic
  • 1/2 cup Braggs liquid Aminos
  • 1/4 cup honey
  • 3-4 chicken breasts
  • brown rice (cooked as per package instructions)
  • 1 medium sweet onion (chopped)
  • 2 cups broccoli (steamed)
  • 2 cups snow peas
  • small package of mushrooms

Directions:

1. Cube chicken breasts.
2. In a large bowl, mix minced garlic, soy, honey and add cubed chicken.
3. Marinade for a few hours.
4. Heat a large frying pan on medium/high heat.
5. Add chicken with all the honey soy marinade to the pan.
6. Cook chicken thoroughly.
7. Add veggies and heat.
8. Serve over rice.
Enjoy!

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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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Monday, August 21, 2017

Health and Fitness Transformation SHOUT OUT to Bonnie B.

As a health and wellness coach, my mission is to help others live a healthy and fulfilling life, and to feel GOOD in their own skin… love who they are, but in the healthiest way possible!! That is why I run monthly Challenge Groups to help people on a daily basis to create healthy habits, win small victories, and reach goals they never thought was possible!!

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In my current challenge group, I have Bonnie B. who has done such an incredible job on her fitness journey!! She has been doing a variety of workout programs from All-Access Beachbody On Demand such as Shift Shop, Core De Force, and CIZE!

Not only is she doing 30 minute workouts in the comfort of her own home to get strong and tone, but she is also incorporating healthy eating and Shakeology into her regimen! Shakeology is one meal that she does not even have to think about, but is giving her the proper nutrition and superfoods her body needs that we do not get when we just shop at the grocery store!! High quality nutrients gives you high quality results!!

This journey is not about a diet, it’s about creating a lifestyle that you can live off of forever!! I am so super proud of this mom and friend for working so hard and being so consistent every day to push through those workouts, to eat healthy even when something is tempting her, and to show others what is possible!!

If you are looking to start your weight loss journey or get off a plateau you have been on and cannot lose those stubborn pounds that are making you feel uncomfortable and unhappy, please fill out the application below for a spot in my next fitness challenge! You will receive daily motivation, health and fitness tips, recipes, and accountability to reach your goals!!

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Thursday, April 27, 2017

Apple Walnut Turkey Burgers

One thing I love is the fact that my husband is pretty amazing at coming up with some fun, new, exciting ways of cooking food with me! He supports us as a family to eat healthy, and is doing a lot of the cooking!

Yesterday, he came up with the idea of making apple walnut turkey burgers!  I never in a million years would have come up with that, so I must give him credit for this recipe!

Apple Walnut Turkey Burgers

Deidra Penrose Mangus, clean eating recipes, healthy turkey burger recipes, healthy mexican recipes, mexican turkey burgers, successful beachbody coach PA, top online fitness coach PA, elite beachbody coach, weight loss journey, nutrition and weight loss tips, apple walnut turkey burger recipes

Ingredients:

  • Turkey burger
  • 1/2 small Onion minced
  • 2 eggs
  • 3 cloves garlic minced
  • Pepper to taste
  • Salt to taste
  • 1/4 cup BBQ sauce (I use sugar free C. Hughes)
  • 1 tbsp evoo
  • 1 tsp parsley
  • 1/2 Apple finely chopped (I used red apple)
  • 1/4 cup walnuts finely chopped

Directions:

  1. Pre-heat oven or grill to medium high heat.
  2. Hand mix all ingredients together in medium size mixing bowl.
  3. Make patties the size of your palm of your hand to create proper portion sizes.
  4. Place on sprayed pan (with EVOO or pam) or directly on grill and cook for 8 minutes on each side, or until fully cooked.
  5. Let cool before eating!
  6. Serve with your favorite side salad!

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Thursday, April 27, 2017

Mexican Turkey Burgers

As I am currently obsessed with Mexican food, I figured it would be in my best interest to find a healthy way to eat what I am craving so I can stay on track with my health and fitness goals!

Please, when you see the recipe for the turkey burgers, don’t knock it, til ya try it!! It’s absolutely amazing!!

Kudos to my husband Brent who made this recipe because I never would have thought of it on my own!

Mexican Turkey Burgers

Deidra Penrose Mangus, clean eating recipes, healthy turkey burger recipes, healthy mexican recipes, mexican turkey burgers, successful beachbody coach PA, top online fitness coach PA, elite beachbody coach, weight loss journey, nutrition and weight loss tips, apple walnut turkey burger recipes, guacamole, salsa, jalepenos

Ingredients:

  • Turkey burger
  • 1/2 small Onion minced
  • 2 eggs
  • 3 cloves garlic minced
  • Pepper to taste
  • Salt to taste
  • 1/4 cup BBQ sauce (I use sugar free C. Hughes)
  • 1 tbsp evoo
  • 1 tsp parsley
  • 1/2 Apple finely chopped (I used red apple)
  • 1/4 cup walnuts finely chopped

Directions:

  1. Pre-heat oven or grill to medium high heat.
  2. Hand mix all ingredients together in medium size mixing bowl.
  3. Make patties the size of your palm of your hand to create proper portion sizes.
  4. Place on sprayed pan (with EVOO or pam) or directly on grill and cook for 8 minutes on each side, or until fully cooked.
  5. Let cool before eating!
  6. Serve with your favorite side salad!

Then add your favorite Mexican toppings!

I used hot pepper cheese, jalepenos, fresh guacamole, and salsa!

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