Thursday, July 13, 2017

Pina Colada Shakeology

So here it is!! I have some vanilla Shakeology hanging around my pantry and since I am a huge Chocolate fan and use it pretty much every day, I felt it was time to change it up a little!!

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This Pina Colada Shakeology was a hit tonight for our evening snack to help us from digging into unnecessary items in our fridge and pantry!

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Ingredients:

  • 8-10 ice cubes
  • 4 oz water
  • 4 oz coconut milk
  • 1 scoop vanilla Shakeology
  • 1/4 cup crushed pineapple
  • 1 tbsp unsweetened shredded coconut

Directions:

  1. Mix all ingredients in a blender and blend for 30-45 seconds
  2. Top off with a sprinkled unsweetened shredded coconut
  3. ENJOY!!

 

 

 

 

 

If you are ready to commit to your health and are looking to get daily accountability, motivation, fitness and nutrition tips and healthy recipes to help you reach your fitness goals, please fill out the application below for a spot in my exclusive fitness group where I am able to mentor you 1:1! Please only fill out if you are serious about reaching your goals!

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Thursday, June 30, 2016

Green Clean Protein Pancakes

So before I ate this meal, I looked at these pancakes and thought.. uhhh they are green.. They probably don’t taste good lol… I was WRONG! They are amazing!! Thanks to my best friend Kaileigh for introducing me to these healthy Green Clean Protein Pancakes!!!

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Ingredients:
2 eggs
1 capful Carmel extract
1 yellow rolled oats
1 green spinach
1/2 banana (1 purple)

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Directions:
Mix in blender and cook as pancakes

Makes 3 pancakes
Sprinkle coconut and 1/2 tsp chocolate chips on each pancake!

Don’t knock it til ya try it!!!

 

 

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Tuesday, May 24, 2016

Getting rid of night-time cravings!

Ok so I need to be honest here… living a healthy lifestyle is NOT always easy for me! My biggest struggles come when I’m emotional, stressed, and going through struggles.. yup, that has been me over the past week. I have fallen off big time, but thank goodness there is something called a new day and a new week to start fresh!!  So I’m back at it, but I still want to share with you some ways that I do overcome my struggles with eating, especially at NIGHT!

#1. The first thing you can do is figure out WHAT is triggering your food cravings.

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#2. Is there a certain TIME OF DAY that you are triggered more? Example for me is night time when I’m not as busy.

#3. How can you GET RID of those cravings other than completely avoiding what triggers?

Examples:

  • Go workout (if it doesn’t keep you up all night)
  • Eat a healthy alternative
  • Go brush your teeth
  • Chew gum
  • Talk to a friend/family member to keep busy
  • Read a good book/listen to a good audio

So now lets go more in depth about healthy alternatives.  I am sorry, but I feel that I need something in the evening and as long as it is healthy, I am right on track with my goals and where I want to be.  One option I do very often is drinking Green Tea and have a rice cake!

Now, I do not always make my rice cakes like this, but I do get creative when I am really in need of a snack!

Deidra Penrose, fitness challenge, rice cake, green tea, suppress hunger, clean eating tips, late night cravings, evening snacks, healthy lifestyle, healthy mom tips, weight loss journey, soy free chocolate chips, unsweetened coconut, natural peanut butter, top beachbody coach PA, online health and fitness coach, figure competitor

Rice Cake 

  • 1 small layer of natural PB
  • light cool whip (thin layer)
  • 1 tbsp soy free, nut free, and dairy free chocolate chips (from organic section in local grocery store)
  • unsweetened coconut to top it off (sprinkle)

If you can work hard for 21 days, your body will not physically need what it was craving.. in fact, you saw I just wrote WAS craving… Your body will NOT need the junk because it will be out of your system and it just takes 21 days to create new habits!! Let go of the cravings, and move forward with your goals!

A big part of my success comes from having support and extra motivation in my fitness challenge groups that I hold online (in a closed group on Facebook). We do daily motivation, tips, recipes, and help with meal planning! In our group, we incorporate a fitness program of your choice from Beachbody, along with adding Shakeology into our regimen to help us get the proper nutrition.

If you are interested in taking your fitness to the next level, please fill out the application below for a spot in my 30 day fitness challenge.

*You do not have to be in great shape or at your goal.. This is to help you create a lifestyle that you can live off of forever. To help you tone, lose weight, or even build muscle.

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Friday, November 13, 2015

SAMOA Girl Scout Cookie Shakeology

Who doesn’t like Girl Scout Cookies?!?! Seriously, they are amazing, tasty, yet after you eat them, you feel bloated and yucky and guilty!  That’s unfortunate right?!  

Well, fortunately, I have found something that seriously replaces that guilty feeling and tastes just as yummy!  A clean, healthy alternative is just the trick!
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SAMOA GIRL SCOUT COOKIE SHAKEOLOGY

Ingredients & Directions

4 oz vanilla unsweetened almond milk
4 oz water (you should have this one lol)
1 scoop chocolate Shakeology
1 tbsp unsweetened shredded coconut
1/2 caramel extract
Ice
Blend!
Its that easy!! Nutrition does not have to be difficult!! Make it simple, healthy, and convenient!! 
For more tips, recipes, motivation and support to help you along your fitness journey, please fill out the application below for a spot in my next 30 day Fitness Challenge/Support Group!

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Friday, August 29, 2014

Raw Coconut Fudge

What better way to make a yummy treat than using raw food that is not processed and guilt-free?! I have a book called RAWvolution by Matt Amsden and he has some great recipes that are so simple to make but yet so healthy!

This Raw Coconut Fudge is one of my favorite desserts! Who knew you can make a great dessert with literally 4 ingredients?! They say 5 ingredients or less is a great indicator of a healthy food, especially when you can read the ingredients!  So here you go! 

Raw Coconut Fudge 

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Ingredients:
  • 3 cups raw walnuts
  • 1/2 cup carob powder
  • 2 cups shredded unsweetened coconut
  • 5/8 cup agave nectar (sweetener that is low on the glycemic index)

Directions:
  1. Grind walnuts in a food processor until they are at a buttery consistency
  2. In a large mixing bowl, combine the carob powder and shredded coconut and mix well.  Add the ground walnuts and the agave nectar and mix well.
  3. Press the mixture into small muffin pan (or flat glass baking dish), creating a flat, even layer approximately 3/4 inch thick.  If using a glade baking dish, cut into squares and serve.  
* Taste best when covered and frozen until thoroughly chilled for a more solid consistency before cutting and serving.
ENJOY!!
If you would like more tips, recipes, and accountability for reaching your health and fitness goals, please fill out the application below for a spot in my next 60 day fitness challenge group held on Facebook!
Nutrition+Exercise+Support = SUCCESS!

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

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Sunday, February 16, 2014

Guilt Free Protein Chocolate Truffles

GUILT FREE PROTEIN CHOCOLATE TRUFFLES
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Filling Ingredients
1/4 cup Chocolate Protein Powder ( I use Shakeology)
2 tbsp Almond Flour
1 heaping tbsp Cashew, Almond, Hazelnut, or Natural Peanut Butter (depending on your preference)
1/8 cup Raw Cocoa Powder
1/4 cup Coconut or Almond Milk
Coating Ingredients
3-4 squares of 100% Bakers Unsweetened Cocoa Chocolate Bar
1 square White Chocolate (optional, but great for
decoration)
Directions
Mix all of the filling ingredients in a big bowl. Make sure to add what addition you prefer for the batter.
If you like Nutella, for example, use hazelnut butter and a really chocolatey protein powder such as Shakeology. 
Once you achieve the right texture, shape the batter into
eight balls and set them aside. Remember that if your batter is too sticky to
shape, you should add a bit more cocoa powder. If it’s too dry or crumbly, add
a bit more milk.
Melt your dark chocolate by sticking it in the microwave or,
if you’re feeling fancy, melt it in a glass bowl on
top of a pot of boiling water.
When your dark chocolate has melted, dunk the balls in them
and transfer them to a plate or chopping board that’s covered in foil or baking
paper. This will help prevent the balls from sticking when you unmold them.
Finally, top your truffles with melted white chocolate,
chopped nuts, chocolate flakes, or coconut flakes!
ENJOY!!
Thanks for the amazing picture made by my friend and fellow coach Andrea Youngblood, diamond Beach body coach! 

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Friday, November 15, 2013

Coconut Chicken Strips

Coconut Chicken Strips
So I have been feeling like I need to make something with chicken that is a little different from the usual that I make… I kept thinking and coconut shrimp came to mind.. Yes, NOT chicken though lol .. Ok so since my hubby refuses to eat anything from the ocean, I decided to change it up a little with some coconut chicken! 
I just made it, so he has not tried it yet, but I did a taste test and I’m sure he will be pleasantly surprised with it! 
Ingredients:
1lb boneless skinless chicken breast, sliced into strips
½ cup egg whites or egg substitute
¾ cup Whole Wheat Panko breadcrumbs
1/2 cup unsweetened flaked coconut
1 tsp sea salt
1 tsp ground pepper
1 tsp garlic powder

½ tsp crushed red pepper
Directions: 
Preheat oven to 400 degress F.
In one bowl, combine Whole wheat Panko, coconut, garlic powder, crushed red pepper, salt and pepper.
In another bowel, add the egg white or substitute.
Cut chicken breast into strips (easier to eat and cooks through better)!
Dip strips into egg and then into breading mixture. Layer the strips so they are not overlapping each other.

 Cook at 400 for 30 min or until crispy.

WALAH!!

I also just made this new clean Honey Mustard that is pretty kick butt!! Great dipping sauce with the Coconut Chicken!!

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Friday, September 13, 2013

Cocoa Amaretto Shakeology Truffles

Cocoa Amaretto Shakeology Truffles

Ingredients:
1
Serving Chocolate Shakeology
½ Cup
Organic Oats
½ Cup
Unsweetened Organic Shredded Coconut
¼
Local Honey
½ Cup
Natural Peanut Butter
½ Tsp.
Almond Extract
Roasted
Pecans or Almonds very finely chopped (almost dusty in texture)

Directions:

Mix
all ingredients in bowl (except for Nuts) until well blended. Refrigerate
mixture for 20 minutes. Using a small scoop, make bites around 1 Tablespoon
apiece. Roll into a ball and roll into nuts. Place in airtight container and
keep in Fridge until you need a pick-me-up, or you’re feeling that Chocolate
Craving kick in!

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Sunday, September 8, 2013

Banana Protein Ice cream with PB2 & Coconut

Banana
Protein Icecream with PB2 and coconut

Ingredients:
1 medium
banana
3 tbsp
PB2 powder
1
scoop vanilla protein  powder(I used
Vanilla Shakeology),
1/4
cup water
3-4
ice cubes
1 tbsp
unsweetened raw shredded coconut
*1
tbsp chocolate chips if you want to add a little extra sweetness.
Directions:
Blend  banana, 2 tbsp PB2, water, ice and protein
powder
-Place
in a container and freeze for 3-4 hours.
-Defrost
for 10-15 minute before eating.

-Top
with coconut, 1 tbsp PB2, and chocolate chips if desired!


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