Friday, March 20, 2015

Chocolate Shakeology Peanut Butter Oat Bars

Chocolate Shakeology Peanut Butter Oat Bars

Deidra Penrose, healthy nurse, chocolate Shakeology, peanut butter oat bars, shakeology dessert recipes, top team beachbody coach harrrisburg pa, elite team beachbody coach, easy clean dessert recipes, 21 day fix extreme recipes, 60 day fitness challenge, online fitness challenge, top fitness coach PA, online fitness trainer, nurse and fitness, NPC figure competitor
Why do I think of making these recipes prepping 2 weeks out from my show?!?! LOL… Call me crazy I guess!! I promise I did not eat any, but wanted to make them for my kids and hubby for a nice treat!!! 🙂 
Total Time: 3 hrs
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 bar each
Ingredients:
1 scoop Chocolate SHAKEOLOGY
½ cup old-fashioned rolled oats
1 scoop Chocolate Whey Protein (BEACHBODY)
½ cup all-natural peanut butter
½ ripe medium banana, mashed
Nonstick cooking spray
Preparation:
1. Combine Shakeology, oats, and Whey Protein Powder in a large bowl; mix well.
2. Add peanut butter and banana; mix well with a spatula or clean hands.
3. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours.
4. Cut into 8 bars.
ENJOY!! This is a perfect treat to take to parties, work to share with co-workers (as a nurse, you would see our break room is full of unhealthy treats)!
21 DAY FIX EXTREME break down:
1 Red 
1/2 Blue
1/2 Yellow
**If you would like more healthy tips and recipes, accountability and motivation to help you reach your health and fitness goals, please fill out the application below for a spot in my 60 day fitness challenge! 

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Friday, February 13, 2015

Healthy Chinese Chicken and Fried Rice!

HEALTHY CHINESE CHICKEN & FRIED RICE
Deidra Penrose, Healthy chinese chicken and fried rice, healthy chinese recipe, weight loss recipes, brown fried rice, top team beachbody coach harrisburg, top team beachbody coach pittsburgh, healthy dinner recipes, easy healthy family recipes, 21 day fix extreme recipe, body beast recipe, NPC figure meal prep, NPC figure competitor
As I am 7 1/2 weeks out from my NPC figure competition, I am CRAVING Chinese food like no other!! I had company over for dinner and made my Clean Chicken Parmesan, so I made my own meal! I was trying to think of what I can use for a sauce that would replace a good fattening Chinese general Tsos sauce lol…. So off to the store I went!
Now I always use Braggs liquid Aminos on pretty much everything, but I wanted something to give it a twist. I am obsessed with The Sriracha sauce and when I was at the store looking at sauces, I came across this one that also makes the Sriracha! Ummm can you say SCORE?!?!!?  ;)- So Here is it! So easy and simple, but yet so YUMMY!

Deidra Penrose, Healthy chinese chicken and fried rice, healthy chinese recipe, weight loss recipes, brown fried rice, top team beachbody coach harrisburg, top team beachbody coach pittsburgh, healthy dinner recipes, easy healthy family recipes, 21 day fix extreme recipe, body beast recipe, NPC figure meal prep, NPC figure competitor, healthy chinese sauce, braggs liquid aminos, chili garlic sauceIngredients: (4- 6 Servings)
– 1 lb Chicken cubed
-1/2 bag frozen corn, peas, carrots, and green bean mix
-1 /4 cup Liquid Aminos
1 tbsp Chili Garlic Sauce (add more if you like a little kick!)
-1 cup cooked brown rice (cook according to box)
-2 egg whites

Directions:

  1. Cook Chicken cubes on stove on medium until cooked throughout (approx 20 min)
  2. On separate pan, add egg whites, 1/8 cup Braggs liquid Aminos,  and mixed veggies and cook on medium for 5-6 minutes (mixing every 2 minutes)  
  3. Add rest of Liquid Aminos and Chili sauce on chicken and cook for 5 more min on medium.
  4. Cook on low for 5 minutes.  
  5. Add Veggie mixture to chicken and stir.
  6. Add brown rice to plate and top off with chicken and veggie mix!
  7. ENJOY! 
If you would like more recipes, tips on clean eating, motivation, and accountability to help you reach your health and fitness goals, please fill out my application below for a spot in my next fitness challenge/support group!

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Sunday, November 9, 2014

Garlic Parmesan Chicken and Spinach

Garlic Parmesan Chicken & Spinach
Deidra Penrose, Garlic Parmesan Chicken and spinach, healthy dinner recipes, weight loss recipes, top beachbody coach Harrisburg pa, successful health and fitness coach, clean eating, 21 day fix recipe, body beast recipe, fitness motivation, meal planning, clean eating, nutrition, healthy chicken recipes
Ingredients
1 tbsp Extra Virgin Olive Oil (EVOO)
6 cloves minced garlic
2 chicken breasts-chopped into bite size pieces
1/2 tsp Sea salt or Himalayan salt
1/4- 1/2 cups light parmesan cheese
1/2 cup mushrooms
2 cups spinach
Instructions
– Saute’ garlic and mushrooms in EVOO for a minute or two
– Add chicken pieces, salt, and cook until no longer pink in the middle.
– Make sure to stir chicken to coat with EVOO and garlic
– Add parmesan cheese and stir until the chicken is coated.
– Add spinach and cook until wilted
– Serve by itself or over whole wheat pasta
ENJOY!
I am using this recipe this week with my BODY BEAST meal plan which I will post tomorrow and this can also be used with the 21 DAY FIX as 1 green, 1 red, and 1 blue container.  
If you would like more information on clean eating and meal planning to reach your ultimate health and fitness goals, fill out my application below for a spot in my next Beachbody Fitness Challenge!

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Tuesday, September 30, 2014

Avocado and Veggie Salad

Avocado and Veggie Salad

Deidra Penrose, 21 day fix recipe, healthy weight loss lunch recipe, Avocado salad, avocado and veggie salad, fitness tips, fitness motivation, weight loss recipe, clean eating recipe, low carb recipes, healthy recipes, meal planning, portion control, fitness challenge, top team beachbody coach harrisburg PA, health and fitness coach, nutrition, healthy weight loss, raw honey, himalayan salt, fresh peppers, cucumber salad, tomato salad

Deidra Penrose, 21 day fix recipe, healthy weight loss lunch recipe, Avocado salad, avocado and veggie salad, fitness tips, fitness motivation, weight loss recipe, clean eating recipe, low carb recipes, healthy recipes, meal planning, portion control, fitness challenge, top team beachbody coach harrisburg PA, health and fitness coach, nutrition, healthy weight loss, raw honey, himalayan salt, fresh peppers, cucumber salad, tomato saladDeidra Penrose, 21 day fix recipe, healthy weight loss lunch recipe, Avocado salad, avocado and veggie salad, fitness tips, fitness motivation, weight loss recipe, clean eating recipe, low carb recipes, healthy recipes, meal planning, portion control, fitness challenge, top team beachbody coach harrisburg PA, health and fitness coach, nutrition, healthy weight loss, raw honey, himalayan salt, fresh peppers, cucumber salad, tomato salad
Ingredients:
– 1 small container of grape tomatoes diced into small cubes
– 1 Cucumber chopped
–  1 medium Green, Yellow and Red  Peppers chopped
–  1 Avocado (diced or mashed)- I do smashed 
For the dressing : 1 tbsp Balsamic Vinegar,  Himalayan Salt, Pepper, 1 tsp raw honey,  1 tbsp Lemon Juice

Deidra Penrose, 21 day fix recipe, healthy weight loss lunch recipe, Avocado salad, avocado and veggie salad, fitness tips, fitness motivation, weight loss recipe, clean eating recipe, low carb recipes, healthy recipes, meal planning, portion control, fitness challenge, top team beachbody coach harrisburg PA, health and fitness coach, nutrition, healthy weight loss, raw honey, himalayan salt, fresh peppers, cucumber salad, tomato salad
Directions:
  • Chop up all the vegetables finely and toss them together.        
  • Mix together the Vinegar, salt, pepper, lemon juice, and Agave nectar for  the dressing. Because of the Balsamic Vinegar and Lemon Juice, the salad has a very fresh, tangy flavor
  • Add dressing mixture to the vegetable mix and serve cold!
Nutrition Facts per serving (4 servings)
Calories: 100
Fat: 5
Carbs: 5
Dietary Fiber: 2
Sugar:3
Protein: 1
Deidra Penrose, 21 day fix recipe, healthy weight loss lunch recipe, Avocado salad, avocado and veggie salad, fitness tips, fitness motivation, weight loss recipe, clean eating recipe, low carb recipes, healthy recipes, meal planning, portion control, fitness challenge, top team beachbody coach harrisburg PA, health and fitness coach, nutrition, healthy weight loss, raw honey, himalayan salt, fresh peppers, cucumber salad, tomato salad
Since one of the popular home fitness programs many of my challengers use is the 21 DAY FIX, this recipe is allowed on your meal plan! 
For this salad, you would use 1 green (veggie) and 1 blue (avocado). The Raw Honey is considered an extra Tsp (keep in mind this is only 1/4 serving)

Deidra Penrose, 21 day fix recipe, healthy weight loss lunch recipe, Avocado salad, avocado and veggie salad, fitness tips, fitness motivation, weight loss recipe, clean eating recipe, low carb recipes, healthy recipes, meal planning, portion control, fitness challenge, top team beachbody coach harrisburg PA, health and fitness coach, nutrition, healthy weight loss
Here is just a little example of how the 21 day fix meal plan works… 21 days of focused portion control and constantly fueling our bodies with the proper nutrients to help with lose weight the right way, and long term! No more FAD diets or binging! Its all about living a healthy lifestyle!
If you would like more information on portion control, working out in the comfort of your own home, and having 1:1 coaching support by me daily for 60 days, fill out this application below for a spot in my next Fitness Challenge group!

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Friday, May 9, 2014

Baked Brussel Sprouts

BAKED BRUSSEL SPROUTS

Who would have thunk of all people, I would even attempt to eat a brussel sprout, and now it is a recipe on my blog!! I am not sure why I never tried them, but I was definitely missing out! Now, I have an easy vegetable to go with many of my meals! 

Ingredients:

  • 1 lb brussel sprouts
  • 1 cup raw bella mushrooms
  • 1/4 choppped onion
  • 1 tbsp minced garlic
  • Himalayan salt and pepper to taste
  • Olive oil spray (to Grease dish)

Deidra Penrose, brussel sprouts, mushrooms, clean eating, healthy side dish recipe, healthy vegetables, weight loss, team beach body, 21 day fix recipe, t25 recipe, summer dish recipe, diet, beach body challenge
Directions:
  1. Chop ends of sprouts and cut in half
  2. Put in bowl and add other ingredients and stir
  3. Put ingredients in greased deep dish and cook at 400 degrees for 13 minutes
  4. ENJOY with your favorite dinner or lunch! I made grilled chicken and sweet potato fries to have with my sprouts! 
Deidra Penrose, brussel sprouts, mushrooms, clean eating, health and fitness coach, 7 star elite team beach body coach, healthy side dish recipe, healthy vegetables, weight loss, team beach body, 21 day fix recipe, t25 recipe, summer dish recipe, diet, beach body challenge

If you need help with your nutrition and learn to eat clean, along with getting accountability and motivation for helping you achieve your health and fitness goals, please fill out my challenge group application to join my next Beachbody challenge! 
What better way to get a home DVD program, nutrition plan, and FREE coaching?!
I am here to help you reach your ultimate goals, but first you have to make the step and say YES, I CAN and YES, I WILL!

Deidra Penrose, brussel sprouts, mushrooms, clean eating, weight loss, team beach body, 21 day fix, t25 , diet, beach body challenge, succeed, motivation quotes, team beach body challenge, transformation, health and fitness coach, 7 star elite team beach body coach

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