Friday, June 28, 2013

Make Time to Workout!!

Are you having issues with getting your daily workout in?? Is going to the gym just getting too difficult and you do not have time drive around town with kids or even just your busy life?! I have found doing my BEACH BODY home DVD’s have given me the freedom and results I need to be happy!! Yes, you can still lift weights with these workouts!!! Yes, there is definitely cardio involved, but little breaks… You are not wasting time, you are getting the job done, and getting it done right!!!

 Here I am, able to be home with my kids, working out before most gyms even open before I go into work for the day!! I am blessed to have this opportunity to be healthy but take care of my children at the same time!!

 There are many workouts to chose from and the great thing about these workouts is you even get a meal plan to go with each workout you choose!!! There you go, you get the workout that is 20-30% of your weight loss and you got the nutrition that is 70-80% of your weight loss!!! How much easier can it get!?!? Yes, it gets better!! If you want to add your convenience to your nutrition because you do not have time to cook, or you are always on the go, get a CHALLENGE PACK and that includes the workout, meal plan, and 1 month supply of SHAKEOLOGY (meal replacement with over 70 natural ingredients).. Yes.. That is right!!! Im talking shakes that has as many vegetables as going to a salad bar 6 times just in 1 shake!!! Do your research and watch this video.. It makes life much easier and you much healthier!!! 
 SHAKEOLOGY-DOCTORS DON’T LIE
This is why I coach… This is how I got my results… You always wonder do these really work??? I am living proof and that is why I now am a BEACH BODY COACH!!! I want to share with people how to get their transformation in a healthy way and make it a lifestyle!!! This is not a temporary diet!!  If you are ready to make the change, join my next challenge group starting JULY 15th!! You will get the motivation, accountability, and knowledge you need to be your own coach in the future!! 
message me via email at Deidra.penrose@yahoo.com for details!
find me at facebook.com/deidra.penrose
IG @dpenrose113
To order your challenge pack, visit www.beachbodycoach.com/deidrap8 and click on challenge pack on the right side.
To order SHAKEOLOGY, visit www.myshakeology.com/deidrap8 . Pick your favorite flavor (Chocolate, Greenberry, our NEW VANILLA, Vegan Chocolate, or Vegan Tropical Strawberry) Get it in HD (home direct) and get FREE shipping!! Cancel at any time without a penalty or fee!!!

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Thursday, June 20, 2013

Vegan and Glute Free Chick Pea Cookies

Vegan
and Gluten Free Chick Pea Cookies

Ingredients:
1 can
chick peas
3 tbsp
natural peanut butter
2 tbsp
agave nectar
1 tbsp
baking powder
Flax egg
(1 tbsp flax (ground)  + 3 tbsp water)
1/3 c
chocolate chip cookies
1 tbsp
vanilla extract
Directions:
Puree
chick peas, peanut butter, agave nectar, flax egg, and baking powder in a food
processor.
Stir
in chocolate chips
Form
into small cookies and bake at 350 degrees!!

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Wednesday, June 19, 2013

Spaghetti Squash

                                 Spaghetti Squash!

Prep: 45 min. Bake: 20 min.
Yield:
5 servings
Ingredients:

  •     1 medium spaghetti squash (4 pounds)

  •     1 can (14-1/2 ounces) diced tomatoes,
    undrained

  •     2 tablespoons prepared pesto

  •     1/2 teaspoon garlic powder

  •     1/2 teaspoon Italian seasoning

  •     1/4 cup dry bread crumbs

  •     1/4 cup shredded Parmesan cheese

  •     1 pound boneless skinless chicken breasts,
    cut into 1/2-inch       cubes

  •     1 tablespoon plus 1 teaspoon olive oil,
    divided

  •     1/2 pound sliced fresh mushrooms

  •     1 medium onion, chopped

  •     1 garlic clove, minced

  •     1/2 cup chicken broth

  •     1/3 cup shredded cheddar cheese

Directions:

  •     Cut squash in half lengthwise; discard
    seeds. Place squash cut side down on a microwave-safe plate. Microwave,
    uncovered, on high for 14-16 minutes or until tender.

  •     Meanwhile, in a blender, combine the
    tomatoes, pesto, garlic powder and Italian seasoning. Cover and process until
    blended; set aside. In a small bowl, combine bread crumbs and Parmesan cheese;
    set aside.

  •     In a large skillet, cook chicken in 1
    tablespoon oil until no longer pink; remove and keep warm. In the same skillet,
    saute mushrooms and onion in remaining oil until tender. Add garlic; cook 1
    minute longer. Stir in the broth, chicken and reserved tomato mixture. Bring to
    a boil. Reduce heat; simmer, uncovered, for 5 minutes.

  •     When squash is cool enough to handle, use a
    fork to separate strands. In a large ovenproof skillet, layer with half of the
    squash, chicken mixture and reserved crumb mixture. Repeat layers.

  •     Bake, uncovered, at 350° for 15 minutes or
    until heated through. Sprinkle with cheddar cheese. Broil 3-4 in. from the heat
    for 5-6 minutes or until cheese is melted and golden brown.

Nutritional
Facts:
 1-1/2 cups equals 348 calories, 14 g fat (5 g saturated fat), 63 mg
cholesterol, 493 mg sodium, 32 g carbohydrate, 7 g fiber, 27 g protein.
Thank you to my awesome friend/fit club partner Andrea Youngblood for letting me share this recipe!!!

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Sunday, June 16, 2013

Prep Day!!

PREP
DAY!!

I
especially love Sundays because I get myself ready for the upcoming week.. It
is all about preparing for success!! First thing in the morning, I make my meal
plan for the week.  This way, I know
exactly what I need ahead of time. Next is going to the grocery store and
getting all my goodies!! I only get what is on my list, so this prevents any
extra spending.  I go home and get right
to prepping my food.  I cook everything,
even the meats (yes they stay fine for the week), and separate everything by
meal in PORTION SIZES! That is extremely important!  Many people may have something come up or are
late and just throw a huge heaping size of whatever food they have and end up
eating it all because it is there, not even thinking about the extra
calories.  So I separate according to
portion sizes so I only have what I need. 
For
proteins like fish, chicken, lean meat, I separate into 4 oz sizes.  Yes, protein is great for you, but protein is
higher in calories, so you just need to make sure you are getting the right
amount!

What I
love about veggies is they are a free food!! What this means is you can really
have as much as you want and it will not affect you in a negative way.  They are low in calories and even can be used
as a snack in the evening if you are in the mood for a snack!!
When I
prepare my meals, I make sure I have my complex carbs (breads, pastas) earlier
in the day when I am moving around and staying active.  My oatmeal, whole wheat pasta, bread, and
wheat wraps are usually in my 1-3rd meals.  I do 2-3 servings per day of the heavier
carbs.  Some people like to stay away,
but as long as they are not refined (processed), they are healthy for you and
you need them for energy!!! 
YUMMO!!!!

I always make my meal plan so I can keep myself accountable during the week!!
This is part of my lifestyle, but also now my job! I love to do this, especially to post in my challenge groups to give ideas and for people to use it as a guide for themselves. 

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Meal 1
Shakeology w PB2 almond milk
Shakeology w PB2 almond milk
Egg whites , turkey sausage and ¼  c oatmeal
Egg whites, turkey sausage ¼ c oatmeal
Shakeology w PB2 and almond milk
Egg whites, ¼ c oatmeal
Egg whites, ¼ c oatmeal
Meal 2
1 green apple w ff string cheese
1 green apple, 1 ff string cheese
1 oz almonds ff string cheese
1 oz almonds ff string cheese
Yogurt with fresh fruit drizzle with
pure maple syrup
1 oz almonds, ff string cheese
1 oz almonds, ff string cheese
Meal 3
Chicken salad made with greek yogurt
on lentil chips, spinach salad w feta, cranberry, walnuts, vin oil
Chicken salad made with greek yogrt on
lentil chips, spinach salad feta, cranberry, walnuts, vin oil
Mexican salad w meatless crumbles/
Spinach, black beans ff shred cheese,
salsa, peppers
Mexican salad w meatless crumbles,
spinach,  black beans ff shred cheese,
salsa, peppers
chicken salad on whole wheat wrap,
veggie stir fry
Shakeology w PB2 almond milk
Chicken salad with spinach , tomato, feta,
cranberry, walnuts, vin and oil
Meal 4
Mixed edamame and goji berry,  2 hard boiled eggs without yoke
Mixed edamame and goji berry,  2 hard boiled eggs without yoke
Veggies w hummus
Shakeology w PB2 and almond milk
Veggies w hummus
Westons 1st Birthday party-
OFF MEAL, making veggie pizza w whole wheat crust, fruit salad, lean
burgers/dogs, taco salad
Lentil chips w chicken salad made with
greek yogurt
 Meal 5
Turkey burger w veggie stir fry
Turkey burger w veggie stir fry
Spinach salad w chicken, cranberry,
walnuts, feta, oil n vin
Wedding- ordered chicken will have
vodka with water and lemon to drink
Mexican salad w meatless crumbles
spinach ff shredded cheese black beans
 Broccoli/cauliflower salad made with greek
yogurt, ff shredded cheese, turkey bacon
Broccoli/cauliflower salad left over
with lean burger
Meal 6
Raw peppers w hummus
Raw peppers w hummus
2 hard boiled eggs without yoke
2 hard boiled eggs without yoke
2 hard boiled eggs without yoke
Shakeology w PB2 almond milk

 

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Sunday, June 16, 2013

Pistachio Shakeology

Pistachio
Shakeology

1
scoop Greenberry Shakeology
1 cup
almond milk
½ c pineapples
2
tablespoons pistachio sugar free/fat free pudding mix
BLEND!!

ENJOY!!!

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Saturday, June 15, 2013

Apple Mojito Shakeology!!!

Apple Mojito

Scoop
of Greenberry shakeology
1/2 c
unsweetened apple juice
1c
sparkling water
1 Tbsp
fresh lime juice
1 tsp
agave nectar.
BLEND
AND ENJOY!!

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Friday, June 14, 2013

Cinna-Mocha Shakeology!!

Cinna-Mocha

1
scoop Chocolate Shakeology
1 cup
skim milk (or almond, or soy milk)
1/4 –
1/2 tsp cinnamon
1 tbsp
instant coffee
Ice to
taste
This is for all you coffee lovers out there!!! ENJOY!!!

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Wednesday, June 5, 2013

Home Made Ranch Seasoning

Home Made
Ranch Seasoning

Makes
2 store bought packets
Ingredients:
2 Tbsp
dried parsley
2 tsp
dried dill
1 tsp
garlic powder
1 tsp
onion powder
1/2
tsp black pepper
1/2
tsp dried chives
pinch
of Himalayan salt
Directions:
Mix
all ingredients together!
This
is so easy and got this from He and She Eat Clean!!

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Tuesday, June 4, 2013

Eating Clean for Kids!!

Eating
Healthy For Kids!!

So as
parents, we all want to set good examples for our children to live a healthy
lifestyle right?? As a mommy and health and fitness lover, I try to teach my
kids how to eat healthy, and live healthy.. No, I do not only feed my children
clean fresh food, but I do watch what I give them and I will say, they are into
the habit of eating that way now.  Just
like any adult, after eating and living a certain way for so long, it becomes
second nature and easy to follow. 
There
are many options to choose from when it comes to selecting food for your
children to eat… fruit snacks, crackers, cookies, etc. I know, my son loves
snacks, so for me as his mommy, I need to find snacks that he will enjoy, but
at the same time are good for him!! My other son is only 11 months, so he eats
what I make!!
J
So
here it is.. When grocery shopping, just like when I am shopping for myself, I
chose:

  •  Fresh
    veggies and fruits (carrots, green beans, strawberries, grapes, bananas, watermelon,
    etc.)

  •  Snacks-
    I go for Organic, or low in sugar (fruit snacks)- Instead of letting my kids
    snack on Oreos or candy, I will chose the low fat chocolate animal
    crackers.  They are not the best, but
    also not the worst!
  •  
    I try
    to add protein into each meal- String Cheese is an easy and great snack.  Peanut butter is easily thrown on a fruit or
    even on whole wheat crackers or bread for a snack!! Yogurt is another great
    snack/breakfast that my kids love and yes, I go for the Greek and add fresh
    fruit or even a little agave nectar/pure maple syrup!!

  • Juice-
    I actually go for the v8 splash with servings of veggies and mix half with
    water.  Also I use flavored water-the
    kids do not know the difference!!

  • When
    shopping for breads, I chose 100%whole wheat crackers/bread.  These carbs are not refined and are easily
    digested.

Some
easy snacks my kids love:
Rice
cakes with natural peanut butter

  • Greek yogurt

  • Kashi cereal

  • String
    cheese

  • SHAKEOLOGY

  • SHAKEOLOGY
    BALLS

  • Banana
    with peanut butter

  • Apple slices

  • Strawberry
    and bananas

  • Raisins

  • Fiber one
    bar

  • Yogurt
    drops- place small drops of yogurt on wax paper and freeze it (great treat)

  • Cottage
    cheese and fresh fruit

  • Whole wheat
    wrap with sliced banana and natural peanut butter

  • Celery
    with peanut butter and raisins on top (ants on a log)

 

Can you tell we are peanut butter fans?!?! HAHA yes, he got it from his momma!! 

 Just remember, if you teach your children at an early age, they will assume the role to be healthy because they learn and follow their role models- PARENTS!!!! 🙂


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© Copyright 2016, Deidra Penrose