Friday, May 31, 2013

Watermelon Shakeology!

Watermelon
Shakeology!!
1
scoop Tropical Strawberry Shakeology
½ cup
watermelon
2 oz
water
4 oz
almond milk
12 oz
ice
BLEND!!!
This
is an awesome recipe and is perfect for the nice warm weather!!! I love
drinking my shakeo when I am needing a quick snack and running around with the
kiddos!!! So convenient and healthy!!!

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Thursday, May 30, 2013

Fresh Bruschetta

Fresh Bruschetta

So if
you know me, I am completely obsessed with bruschetta and feta cheese!! So I
felt since I was constantly purchasing it, I need to learn to make it!! I have
an awesome garden started, so this is the perfect time for me to make my own
bruschetta!! So here is what you need…
INGREDIENTS:
4
medium tomatoes dices into small pieces (I cut out the centers )
½ medium
onion diced into small pieces
¼ cup
reduced fat feta cheese crumbled
1
tablespoon extra –virgin olive oil
1
tablespoon balsamic vinaigrette
1
tablespoon fresh basil
1
clove garlic chopped
Pinch of
Himalayan salt to taste
Pinch of
pepper to taste

DIRECTIONS:
Mix
all ingredients together, except feta cheese…. I wait until I am ready to serve
the bruschetta to mix the cheese in. I also mix all ingredients and place it
into the fridge for about 2 hrs prior to serving so the taste settles.
You
can use wheat bread or whatever you prefer, but I will say my preference is
using Lentil cracked pepper chips!! You get so many for only 120 calories!!!
 Nutrition facts for Fresh Bruschetta per serving:
Calories- 79 grams
fat-4.5 grams
carbs-6 grams
protein-2.5 grams
fiber- 2 grams 

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Thursday, May 30, 2013

Certified Insanity Instructor!!

Insanity
Certified!!
Ok,
now I’m catching up.. Last week was a great week.  I took a little road trip to Pittsburgh and
got certified as an INSANITY INSTRUCTOR!! I have been working out to Insanity
off and on now since my after my first son was born… That was over 2 years
ago.  So having done the workout several
times, I felt as a BEACH BODY COACH, it is time to instruct others on living
the healthy lifestyle and giving people a great challenge to their work out!  INSANITY is the perfect workout for a
challenge!!

It is always fun to have a partner along with your journey and I had the opportunity to get certified with my success club partner!! Alyssa and I started just around the same time as BEACH BODY COACHES and have become DIAMOND coaches together!! We are a great team and have awesome memories already as success partners!!

After our workout, we had an awesome dinner with our coach who built the DREAM TEAM (and proud to say my cousin :)) and another Diamond coach on our team/friend and had a wonderful time catching up, learning more information, and relaxing!! Its all about having fun and making your business what you want! Being your own boss has so many benefits and I will say having nice relaxing dinners with the girls is a great perk to my career!!

I am
so excited to have the opportunity to help others using the INSANITY work out
to help them reach their health and fitness goals!! It will definitely be a
challenge for myself with the moves and talking at the same time, but will come
with experience and multiple re runs!! I will be searching around the
Chambersburg area for a gym to instruct INSANITY at so I will keep you updated!!
Until then, I will still of course have FIT club every Wednesday at 6:00 pm at
Fayetteville Fire Hall!! If you would like to join me in a workout, message me
via email @ deidra.penrose@yahoo.com
or via facebook!! Looking forward to helping others achieve their fitness
goals!!

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Sunday, May 26, 2013

Memorial Day!!

So as
we know, the holidays are about spending time with family and friends, cooking
out, and partying!! Statistics show majority of people gain at least 5 pounds
over holiday weekends… Are you one of those people? I know, I use to be, but
officially have total control over my actions now and love my self-control!! I
feel good to have the ability to stay strong, but enjoy myself at the same
time!! If you follow a few of my tips, you will set yourself up for success and
will either maintain or even lose weight over the holiday!! It’s not about how
much we can eat, it is about how much fun we can have!!  I am not asking you to starve yourself by any
means… So here it is..
  • Have water with you at all times- If you
    fill yourself up on water, you stay hydrated and are less likely to feel those
    false hunger feelings.

  •  Take snacks wherever you go- I always
    carry extra snacks, just in case I am caught up in traffic, or out where I am
    surrounded with fatty, foods that I do not even want!! I take almonds, fresh
    fruit, string cheese, ostrich sticks, protein bars, and of course my
    SHAKEOLOGY! Make sure you already have these in correct portion sizes- Oh and
    you may need a cooler!!

  •   Do NOT go to parties hungry!!- I will
    drink my SHAKEOLOGY prior to attending my event so I am not hungry and going
    crazy looking at all of the food!! If you go hungry, you’re more likely to
    binge…so again, set yourself up for success!!

  •  Choose reduced fat or fat free over
    regular fat- Yes, there is still something slightly unhealthy about fat free or
    reduced fat, but it definitely wins over a lot of fat!! 
    You should be in taking approx. 35 grams
    of saturated fat daily… Most of us do not count and go wayyyy overboard.. my
    hot dog I am grilling over the fire tonight is fat free.. that means 0 fat,
    compared to 16 g … Now that’s a big difference!!

  •  Get your workout in early- Don’t make
    excuses for not working out because of the holidays… Everyone can spare 30 min
    for a quick workout in the morning before everyone wakes up and then you burn
    more calories throughout the day!!

  • Choose your alcoholic beverages wisely- I
    know those fruity drinks and wine taste really good, but if you stick to one,
    portion control will help.  If you want
    more than one, which I am human so I will have more than one today
    , I will have my kettle one vodka and
    water!! Oh can’t forget add a LEMON!! That will make the taste like your
    drinking lemonade!!!
  • Stay away from pop (or if you’re not from
    western PA, SODA) !! It makes you feel bloated, not including the chemicals in
    regular and diet, so please do not think you’re getting away free with diet..
    ITS JUST AS BAD!!!
    .    
  • Activities- If you keep yourself busy with
    friends and family, you will not think of food as much!! Play sports, make your
    body useful, and enjoy the holiday!!! 

Here are some yummy dishes that are great for a cookout, but healthy for everyone to enjoy!!!

clean broccoli cauliflower salad 

layered hummus dip 

green bean walnut and-feta salad 

clean buffalo chicken dip 

Hungry For DESERT anyone?!?


clean-chocolate melt in your mouth brownies

shakeology balls 


skinny-peanut-butter-brownies

 

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Sunday, May 26, 2013

Clean Broccoli Cauliflower Salad

Clean
Broccoli Cauliflower Salad

Ingredients:
1 head
broccoli
1 head
Cauliflower
½ red
sweet onion diced
1 cup
plain Greek Yogurt
1 cup Fat
Free Sour Cream
¼ c
Stevia
1 pk
Turkey Bacon
1 c
Fat Free Shredded Cheddar Cheese
Directions:
Dice
the broccoli and cauliflower into small pieces.
Mix
the Greek yogurt, sour cream, stevia together in medium bowl until smooth.
Add
broccoli and cauliflower, ½ red onion into mixture.
Cook
turkey bacon as directed and dice into small pieces and add ¾ of packet into
mixture.  Set aside rest for topping.
Add ¾
c cheese into mixture, setting aside the rest with the bacon.
Mix
all ingredients in bowl and top off with remaining bacon and cheese!!
Serve
and enjoy!!
This is such a great side dish for a cook out!! I am definitely taking this to parties for friends and family to have!!  

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Friday, May 24, 2013

Clean Chocolate Melt in Your Mouth Black Bean Brownies!!

Clean
Chocolate Melt in your Mouth Black Bean Brownies!

Ingredients:
1 box
chocolate brownie mix
1 15
oz can black beans
Water
1 tsp Coffee
(I used dunkin donuts-its what my husband had in the house)
¼ tsp
cinnamon

1/4 cup milk choco chips (optional)
Directions:
Rinse black
beans with water and fill can with beans and water in to top of can.
Pour
in mixer, along with brownie mix, coffee, and cinnamon.
Blend
in blender until mixed well and pour into greased 9X13 baking dish and sprinkle chocolate chips on top of mix

Bake for
20 min at 350 degrees.
Let
cool, and ENJOY!!! This is seriously so amazing and gooey and great for
cravings!! 
I love
that black beans can make so many awesome recipes and you literally cannot even
taste that they are in there!!

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Thursday, May 23, 2013

Clean Buffalo Chicken Dip!!

Clean
Buffalo Chicken Dip

Ingredients:

2 10
oz cans 98 % fat free chicken breast

·       1 8 oz
fat free cream cheese (Philadelphia)
·       1 cup
plain greek yogurt
·       1
packet dry ranch dressing mix (hidden valley)
·       1 cup
fat free shredded cheddar cheese
   ½ c
Franks Red hot sauce
Directions:
Mix
all ingredients together in bowl and heat for 20 min 350 in oven.
Let
cool and serve!!
I
love to use Lentil chips to go with my buffalo dip!!  The Lentil chips are 120 cal per 22 chips, 4
grams of protein, 19 carbs, 3 grams fat, and 3 grams of fiber!!
Buffalo
Chicken Dip Nutrition Facts:
105
calories
1 gram
fat
3
carbs
2
sugar
19.5
grams protein

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Thursday, May 16, 2013

Why Water?!?!?!

WHY DRINK WATER WARM &
FIRST THING IN THE MORNING?!?!?

I know some people do not like to change up their rituals
often in their daily life, BUT I recommend adding this ritual to your life!!
You will realize why when you start doing it!!
Start the day out with a mug of warm water and the juice of
half a lemon.
Medicinal
Values:

  •  It helps prevent the growth of pathogenic
    bacteria and the decomposition of tissue

  •  
    It assists in “cleansing the system of
    impurities” and will help prevent disease

  • It is effective at dissolving uric acid (often
    the cause of pain and inflammation in joints) and other poisons in the body

  •  It can help reduce symptoms of malaria,
    rheumatism, gout, rickets and tuberculosis.

Liver:

  •  Provide a natural strengthening agent to liver
    enzymes when they are too dilute
  •   
    Help fix oxygen and calcium levels in the
    liver, which ultimately affects blood oxygen levels

Digestive
Aid

  • One of the most important benefits of drinking lemon water
    regularly is its effect on the gastrointestinal tract. Lemon water assists in
    the process of digestion and elimination.

  •  Lemon juice is similar in atomic structure to
    saliva, hydrochloric acid, bile and the stomach’s other digestive juices.

  • The digestive qualities of lemon juice help to
    relieve symptoms of indigestion, such as heartburn, belching and bloating.

  • Since lemons are high in minerals and vitamins,
    they will also help to eliminate waste through the bowels more efficiently,
    thus preventing or alleviating constipation, diarrhea and other
    gastrointestinal disorders.

Drinking
lemon water has an alkalizing effect on the body.

  • Although lemons are acidic, when they enter the
    inside of your body, they are actually alkaline. (the citric acid does not
    create acidity in the body once metabolized). An alkaline body is really the
    key to good health.

  • Increasing body alkalinity is one of the key
    benefits of drinking lemon water. In addition, because of its antibacterial
    properties, lemon water will help control unhealthy bacteria.

Boosts
your Immune system

  •   
    Lemons are high in Vitamin C and potassium.
    Vitamin C is great for fighting colds and potassium stimulates brain and nerve
    function and helps control blood pressure.

Acts
as a gentle, natural diuretic

  •  
    Lemon juice helps flush out unwanted materials
    because lemons increase the rate of urination in the body. Toxins are,
    therefore, released at a faster rate which helps keep your urinary tract
    healthy.

Clears
skin

  • The vitamin C helps decrease wrinkles and
    blemishes. Lemon water purges toxins from the blood which helps keep skin clear
    as well.

 Hydrates the lymph system

  • This cup of goodness helps start the day on a
    hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue.
    When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can’t
    perform all of it’s proper functions, which leads to toxic buildup, stress,
    constipation, and the list goes on. Your adrenals happen to be two small glands
    that sit on top of your kidneys, and along with your thyroid, create energy.
    They also secrete important hormones, including aldosterone. Aldosterone is a
    hormone secreted by your adrenals that regulates water levels and the
    concentration of minerals, like sodium, in your body, helping you stay
    hydrated. Your adrenals are also responsible for regulating your stress
    response. So, the bottom line is that you really don’t want to mess with a deep
    state of dehydration!

Fight
cravings

  • For all of
    you who want to drink warm lemon water for weight loss, here it is!! Lemons are
    high in pectin fiber, which helps fight hunger cravings. It also has been shown
    that people who maintain a more alkaline diet lose weight faster.

Helps
Kick Bad Habits

  • Drinking
    lemon water in the morning can help kick your coffee or tea habit by hydrating,
    invigorating, and stimulating the body. I find that if I drink lemon water
    first thing in the morning, I hardly ever feel the need to drink my morning tea
    because the lemon water wakes me up and curbs the craving for caffeine.

Additional
benefits for drinking lemon water:

  • Helps purify
    the blood and will also control a tendency to bleed

  • Assists in
    lowering high blood pressure
  • Reduces the
    amount of phlegm in the body

  • Relieves
    symptoms of asthma, allergies and other respiratory problems
  • Nourishes
    brain and nerve cells due to its potassium content
  • Helps
    dissolves gallstones, calcium deposits, kidney stones, and pancreatic stones

  • In
    pregnancy, it will help build strong bones in the child.

Putting
this simple activity into your daily routine can completely change how you
feel, look, and think!! If you have not given it a try, THIS IS YOUR TIME!!! 
Like I
said, the recipe is really simple—a cup of warm (not hot) water and the juice
from half a lemon.
Make
sure you comment below, so I can see your progress and your results from such
an easy change in your daily routine that completely changes your lifestyle!!

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Wednesday, May 8, 2013

Officially a DIAMOND BEACH BODY COACH!!

I am
so excited to announce after being in the beach body business, I am a DIAMOND
COACH!! 

This is big for me, since this was my goal for December of 2013 and I
still have over 6 months to go!! I love being in the BEACH BODY business, because
I love having the opportunity to help others reach their ultimate health and
fitness goals and get to be a part of people feeling good about themselves!! I
love being my own boss and working at my own convenience, and taking off when I
need to.  It keeps me healthy and
motivated to maintain myself physically and mentally.  I have 2 boys, a 2 yr old and a 10 month old,
and let me tell you, it is so amazing to have that extra time at home to spend
with your family rather than away at another job.  I am a nurse, and will always work as a nurse
(my goal is to be relief and only work a day or so a week), but want to spend
the majority of my time with my family and have the opportunity to be a part of
their school functions and sports. 

I have a HUGE collection of workouts such as
TURBO FIRE, INSANITY, LES MILLS COMBAT, P90X, BRAZIL BUTT LIFT, and INSANITY
ASYLUM, and use SHAKEEOLOGY everyday as a meal. It helps that being a coach, you get a discount on their products!! BONUS!! SHAKEOLOGY has played a HUGE part of maximizing my results because it
helps with my energy levels and cravings along with providing me with the
nutrition that I do not get from other foods in the store that we buy every
day.  It’s like going to the salad bar 5
times just in one shake! Can’t get much better than that, especially when you
do not like veggies!! So back on track, getting a discount on the products is
so beneficial, especially when you are using all the products for
yourself!  

 I initially signed up as a coach thinking I
would love to have my SHAKEOLOGY paid for, and I was paying 120$ every month
for it for a few months… I had my shakes paid for the first 2 weeks of being
a coach.  So I have never paid for them
since and I’m LOVING it!! When you share the products with people and help them
by using beach body products, you are earning a living as well!  This is your job! You make it what you want
and that is what is so great about it!
So now
that I am a DIAMOND coach, it is time to continue to help people reach their health
and fitness goals and continue to enjoy living life and being with my family!!

 I am sharing this with everyone because I have honestly had thus far, one of
the best experiences every being a part of this team!! You do not have to be a
personal trainer, nutritionist, or an owner of a business, but you DO need to
like to help people, and enjoy working out and being healthy!!  If so, this IS YOUR CALLING!! If you are
interested in becoming an INDEPENDENT TEAM BEACH BODY COACH, contact me and I will guide you
to where you need to be to get into this amazing and successful business!!

Find
me on Facebook @ facebook.com/deidra.penrose

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Tuesday, May 7, 2013

Layered Hummus Dip!!

Layered
Hummus Dip!


This
recipe is awesome for parties, or just to have as a snack! Depending on how
many calories you want for that meal, you can use different foods with the
dip.  I personally love to dip raw red
and green peppers in the dip! I have also used Lentil chips or whole wheat pita
chips! In addition to the ingredients here, I love olives, so I topped it with
kalamata olives!!  I also use quinoa instead of tabbouleh! YUMMY!! Enjoy and comment below on how you liked it!!!

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