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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Friday, October 13, 2017

Pumpkin Banana Oatmeal Bake

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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

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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!!
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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!

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Thursday, October 12, 2017

Peanut Butter Cup Cookies (Clean)- 6 easy ingredients

When you are pregnant and having some cravings for Reese cup cookies, you figure out how to make them in the way that makes you feel less guilty! This SIMPLE recipe turned out pretty amazing!!

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Ingredients for Reese Cup:

  • 1 heaping TB coconut oil, melted
  • 2 tsp peanut butter, melted
  • 1 scoop/packet Chocolate Shakeology

Directions for Reese Cup:

  1. Mix the melted coconut oil with the Shakeology powder. If it is too thick, add a little more melted coconut oil.
  2. Place paper liners in a mini muffin tin.
  3. Cover the bottom of each liner with a thin coat of the chocolate mixture.
  4. Place pan in the freezer for 5 minutes.
  5. Remove from freezer and spoon a thin layer of melted peanut butter on top of the hardened chocolate.
  6. Cover the peanut butter with the remaining chocolate mixture.
  7. Place pan in the freezer for 30 minutes.
  8. Remove paper liners from peanut butter cups

Ingredients for cookie:

  • 2 medium bananas, peeled
  • 1 cup quick oats
  • 1/4 cup melted natural peanut butter
  • 1/2 teaspoon ground cinnamon

Directions for cookie:

  • Heat oven to 350 degrees. Add cupcake baking cups to a cupcake pan. Spray PAM or EVOO spray to baking cups.
  • In a blender, blend bananas, quick oats, natural peanut butter, and ground cinnamon.
  • Use a cookie scoop  (1-2 tablespoons each) onto the cupcake baking sheet. Recipe yields 12 cookies.
  • Place Reese Cups (one at a time) into each center of each cookie.
  • Cook for 12 minutes
  • ENJOY!!

 

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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

Opportunities are hiding everywhere, the trick is knowing how to find them!home fitness programs, get fit at home, beachbody workouts, Deidra Mangus, Elite Beachbody coach, online fitness coach, online fitness support group, healthy new mom, stay at home mom, work at home mom, fitness coach mom opportunity, Team beachbody coach opportunity, successful beachbody coach PA, successful beachbody coach UK, forever fit, top beachbody coach PA, weight loss after baby, pregnant fitness coach

weekend

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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 3, 2017

Shift Shop Week 2

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So if you have been following my journey, the Shift Shop journey is in FULL force!! We are in week 2… my hubby and I and are following our challengers in our big exclusive test group! Being 20 weeks pregnant, I wanted to pick a program to follow from home that still challenged me, gave me cardio, weights, and an easy meal plan to follow, yet allowed modification for when necessary!! I know my body and definitely do not want to over do it and hurt myself or the baby!! So, this is what we choose!!

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Being half way through week 2, we are kicking butt with these workouts!! They are a challenge for sure, but I think my past workout programs I did really got me in great shape to still be able to do this program without modification yet!! As my belly gets bigger, there will be some moves I may have to modify!!  But overall, my husband and I both LOVE the program and what it gives us!

 

We have been waking up every morning at 6 am and getting in our workout and it feels so good and have that 25-35 minute workout out of the way and really gives us energy to get our day going!

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Let’s talk nutrition for a minute… nutrition is NOT easy for me!! It is what I struggle with the most! I use to struggle with eating at night… I craved sweets. Now that I drink Shakeology, it has SIGNIFICANTLY helped those cravings and I am good! Where I struggle with is snacking during the day and if I am out… which we have been traveling a TON lately!

But, I want to keep this pregnancy healthy and stay as in shape as possible and not gain those 60 lbs I gained with my other 2, so this Shift Shop program really allows us to focus on simplified nutrition and easy prepping with our food!

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Breakfast for champions! Eggs with our fresh veggies from our garden! See, healthy eating isn’t expensive!!

Here is our meal plan for Week 2! I am using Plan B 1500-1700 calories! And I may add an extra spoonful of natural peanut butter here and there lol… hey, I am just being honest!!!

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Dinner tilapia with our fresh veggies from our garden turned into stir-fry! I used Bragg liquid aminos in the stir-fry cooked with EVOO! This is a must try!!

With our veggie stir-fry, we are mixing it up with whatever veggies we have from our garden!! So basically TONS of zucchini, tomatoes, and adding mushrooms, kale, and broccoli or green beans from the garden!

If you are wanting to start working on your own fitness journey or wanting to change things up if you are not at your goal or plateauing, please fill out the application below for a spot in my next fitness challenge where I can work with you 1:1 in my private group!

This is where you will get daily support, accountability, and TONS of fitness and nutrition tips!!

CLICK HERE TO FILL OUT APPLICATION

 

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Thursday, July 6, 2017

Peanut Butter Oatmeal Bake

I love making oatmeal bake recipes because they are so easy and perfect for the family or even if you have some company!

So I actually made this for my husband’s army crew that came back from a training recently and it was a hit! My kids even loved it and I have to be honest, they get a little picky when it comes to oatmeal recipes because they love the oatmeal in a packet!

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PEANUT BUTTER OATMEAL BAKE

Ingredients:

  • 1 ½ cups quick cooking oats
  • 1 tsp baking powder
  • ½ tsp sea salt or Himalayan salt
  • 1 tsp ground cinnamon
  • 2 overripe bananas, mashed
  • ¼ cup creamy peanut butter (melted in microwave for 30 sec)
  • 1 tsp vanilla extract
  • ¼ cup pure maple syrup
  • 1 large egg, lightly beaten
  • ¾ cup unsweetened, vanilla almond milk or Fair life milk

Topping:

  • ¼ cup creamy natural peanut butter, melted

Directions:

  1. Preheat oven to 350 degrees F. Grease a 9×9” square baking pan and set aside.
  2. In a small bowl mix together the quick cooking oats, baking powder, salt and ground cinnamon. Set aside.
  3. In a large bowl mix mashed banana and peanut butter together until combined.
  4. Add in the vanilla extract, maple syrup and egg. Mix until combined.
  5. Add the milk and stir..
  6. Add dry ingredients to wet ingredients and mix thoroughly.
  7. Pour the mixture into a lightly greased 9×9” baking pan.
  8. Melt the extra peanut butter and drizzle on top. I use a knife to make swirls for extra decoration on top!
  9. Bake at 350 degrees for 25 minutes. Or until the top slightly springs back when touched and the edges are just barely brown!
  10. Cool before digging in! ENJOY!!Deidra Penrose Mangus, Peanut butter oatmeal bake, peanut butter recipes, healthy peanut butter recipes, healthy breakfast recipes for family, healthy lifestyle, weight loss journey, military fitness, healthy nurse, top beachbody coach PA, elite team beachbody coach PA, healthy eating tips, healthy mom of 2, healthy mom of 5, healthy new mom tips, healthy eating ideas, lose 10 pounds

This recipe is great to have re heated or even to eat cold!!

Would love your feedback if you try it!

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Tuesday, July 4, 2017

Shift Shop Exclusive Test Group

Hey guys! I am so excited to share with y’all the NEWEST upcoming release that will be officially out July 12!!!! SHIFT SHOP!! Chris Downing is our newest Super Trainer with Team Beachbody who is pretty amazing and has been so passionate about this journey and really helping others get to their next level of fitness and reach their ultimate goals!

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Who’s it for?
•  Shift Shop is for anyone that wants to ramp up their fitness fast. In three short weeks you progress from basic 25 minute workouts to advanced 45 minute routines – all while honing your nutrition for optimal results.
• It’s great for all fitness levels. If you have a lot of weight to lose, Shift Shop will be your on-ramp to fitness. If you’ve spent some time away from your regular routine, Chris will lead through a fitness tune-up. It’s perfect for anyone who wants an easy commitment to jump-start their regimen.

How long is this program and the workouts?

  • 25-45 min. a day, 6 days a week, for 3 weeks

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Who Is Chris Downing?

Chris is a NASM certified personal trainer with one goal in sight.  To help you accelerate the change you have always wanted.  As the creator of the Shift Shop fitness program, Chris’ engaging, motivation based approach lets you grow stronger both physically and mentally.  It is so much more than helping you get fit and lose weight.  It’s about shifting your body and mind to a place that allows you to reinvent yourself.

Chris takes the most results-driving training methods-effective for everyone from pro and amateur athletes to the everyday gym-goer and tailors them to help you achieve significant total-body transformation.  This includes shorter workouts with exercise intervals that help you burn fat and reshape your physique at lighting speed.

If you want to be one of the first Shift Shop transformations, please fill out the application below for a spot in my Shift Shop Test Group! This is for men and women who are serious about reaching their fitness goals and who are ready to commit to a lifestyle change!

Please only apply if you are NOT currently a Beachbody coach or working with another coach! THANK YOU!!

CLICK HERE FOR APPLICATION

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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!

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

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