Friday, June 9, 2017

Taco Lasagna- Healthy Version

My kids have been asking for lasagna and I am trying hard to make good choices with food and stay healthy for this pregnancy, so I decided to make a different type of lasagna and have fun with it!

The kids LOVE soft tacos, so we took it to another level!

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TACO LASAGNA IT IS!!!

Ingredients:
  • 1 lb lean ground meat
  • 1 lb lean turkey meat
  • 1/2 frozen bag corn (I use steam fresh)
  • 4 small whole wheat soft tacos
  • 1 can black beans (rinsed with water)
  • 1 packet low sodium taco seasoning
  • 2 cups shredded Colby cheese (or Mexican)
  • Greek yogurt (to top off)
  • Lettuce (to top off)
  • Tomatoes (to top off)
  • Avocado (to top off)

Directions:

  1. Pre-heat oven to 350 degrees.
  2. Cook both meats together in large pan for 5 min. Add taco seasoning and cook for 1 minute.
  3. Using a glass dish, layer ingredients accordingly:
    1. Bottom thin layer of meat
    2. Thin layer of corn
    3. Thin layer of black beans
    4. Thin layer of cheese
    5. 2 of the soft wraps (I cut 1 in half to cover the top)
  4. Repeat step 3 again.
  5. Bake in oven for 20 minutes
  6. Serve and enjoy with your favorite toppings!!
  • Plain Greek Yogurt replaces sour cream as a healthy alternative
  • Lettuce and tomato to top off

21 DAY FIX APPROVED:

1 red, 1 yellow

*If adding Greek Yogurt, 1/4 red, lettuce and tomato 1/2 green, 1/2 blue if adding avocado

 

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Monday, June 5, 2017

Beachbody Summer SALE 2017

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Who doesn’t love sales and getting fit for summer all in one!?! I am a HUGE bargain person, so I thought I shouldn’t keep this to myself!!!

I know so many people say “being healthy is expensive”…. well, so is being unhealthy my friends!! McDonalds, Arby’s, or any fast food, restaurant, or junk food gets expensive! The difference is, you either can spend your money and invest in your health now, or waste your money on junk and get further away from your goals and then pay for doctor visits, medical expensive, and medication down the road! You pick! I pick to replace the unhealthy spending on reaching my goals and being the best I can be for myself and as a role model for my fam!!

With that said, let’s talk SALES and SAVINGS for that HEALTHY lifestyle!! Beachbody is the company I joined 4.5 years ago that changed my life!! I was able to workout at home, not drag my babies to the gym, or even pay for a gym membership… or a trainer… I wanted to be able to workout in the comfort of my OWN home, get results, and feel good… and THAT is exactly what Beachbody gave me! Now, I am excited to share this with YOU, because I know I am not the only one who struggled with their weight, body image, self-esteem, and energy!

So here are this summer’s Beachbody sales!! Please keep in mind, this is ONLY while supplies last!!

Please, if you are not signed up with me as a customer with Beachbody yet, contact me and I will help you get started on your fitness journey and to save some$$$$ while your at it!!

Email- Deidra.mangus@gmail.com

FB- www.facebook.com/Deidra.penrose

If you ALREADY are a customer of mine, you simply CLICK HERE

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If you are interested in starting your fitness journey with me and getting 1:1 support in my exclusive accountability/support group, please fill out the application below for a spot in my next group!

*Please fill out ONLY if you are serious about your fitness journey and reaching your goals!

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Thursday, June 1, 2017

SHAUN WEEK- Beachbody On Demand Exclusive

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Shaun T, the creator of Insanity (my first ever Beachbody workout!), T25, Cize, Insanity Max 30 is coming back for another appearance!! Shaun T is launching Shaun T Week To Beachbody On Demand on June 12th 2017. It is 1 week of fitness but it is about changing your life and transforming your mind and body. It is about getting motivated to get connected to your fitness, to your mental journey and to continuing on with your progress and reaching your health and fitness goals. No editing, no graphics, no gimmicks – you are getting ShaunT raw and uncensored! If you ever needed 1 week to get back on track or challenge yourself, this is it!!!

What is it? 7-day intensive full body boot camp developed by Shaun T to motivate you to focus like you’ve never focused before. And dig deeper than you ever thought possible (in the words of Shaun T “TRUST AND BELIEVE!”)

Who is it for? Great for all fitness levels, because each workout will have a modifier! The workouts will be posted each morning – so no peaking ahead! But it is promised to be a great mix of Insanity, T25, Max 30!! This is a perfect bootcamp if you are looking to turn up your fitness, jumpstart your fitness and/or jumpstart your results before heading on vacation!! ((swim suit season, eeekkk!!!))

If you are looking to gain exclusive access to ShaunT Week on Beachbody on Demand – fill out the application below and within 24 hours I will get back to you and get you started – remember we kick off June 12th!!! See you there!!

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Tuesday, May 16, 2017

YOUv2 New Dance Home Workout Program Available!

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Do you ever see our programs on infomercials and feel like there is nothing out there for you and your fitness level? Are you looking for an easy place to begin that isn’t intimidating and scary? Beachbody has been listening and that is why TODAY you have YOUv2 available to you!!

What is YOUv2?

YOUv2 is a fun and easy health and fitness program for a woman who is just getting started in fitness, and eager to find something she’ll love doing. There’s no confusing choreography or complicated diet—just 6 easy-to-follow 30-minute routines, a simple approach to eating better, plus lots of inspiration and support.

Expect to have lots of fun with feel good party tunes, an incredible group of ladies of all shapes and sizes, and motivation from your biggest cheerleader and trainer, Leandro. With 4 cardio-dance routines and 2 body-sculpting workouts, Leandro teaches you easy-to-follow moves, step-by-step. And the best part? He picked songs that will make you want to move and groove to the new version of you!

No matter what size or fitness level, you will find it fun and easy to get moving and develop healthy habits on this 4-week empowering and inspirational journey.

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This program is also for moms! YOUv2 has a kids corner so that mothers can get their children involved in the program with them! The ladies in the video are an incredible group of all shapes and sizes providing motivation along with Beachbody’s biggest cheerleader, trainer Leandro!
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Workout Length: 30 minutes a day, 5 days a week, for 4 weeks
Trainer: Leandro Carvalho

YOUv2 is available on Beachbody On Demand (US and CANADA) as well as DVD (US and CANADA) MAY 16th, 2017.

ALREADY AN ON DEMAND ALL ACCESS USER?

  • Stream YOUv2 routines and access program materials (Quick Start Guide, Meal Guide, Calendar, and Journal) from your laptop, smartphone, tablet, or TV for 12 months
  • View the kids’ channel feature to get the whole family moving with you
  • Access fresh content including episodes of the FIXATE cooking show with delicious, easy-to- make recipes for weight loss
  • Keep being your best you all year long with access to an incredible variety of hundreds of workouts on Beachbody On Demand, such as Leandro’s Brazil Butt Lift, Hip Hop Abs, CIZE, 21 Day Fix, and 3 Week Yoga Retreat, plus all- new releases throughout the year!

For more information on YOUv2 or to get support from me as your coach, fill out the application below and I will get back to you ASAP.

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Tuesday, April 11, 2017

When Life Gives You Lemons….

So you know the quote, “When life gives you lemons, you turn it into lemonade.” Well, I have a new quote that I am running with today!!! “When life gives you lemons, squeeze it, mix it with 6 ounces of distilled water and drink it twice a day.” -Jethro Kloss

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This is about keeping up with your health and incorporating easy foods that can be used with many health benefits!! So lets talk LEMONS today since they are yellow and it’s so sunny today! 🙂

Lemons have so many health benefits and one thing I was surprised to hear is that it actually can:

  • Give you as much energy as coffee, so replacing your coffee in the morning will help you improve your energy in a healthier way!
  • It will also prevent you from aging (which coffee causes you to age).
  • Is full of potassium, which helps your heart health.
  • Act as a diuretic and help increase the rate of urination of the body.
  • Aids in digestion and helps flush our unwanted materials.
  • Clears skin. With the vitamin C in lemons, it will help decrease wrinkles and blemishes.

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Once the lemons are freshly squeezed into the juicer, there you have it…. Lemon Ice-cubes!! Perfect to go in your water to give it some extra flavor!! Plus, the kids love it too!!

If you are looking to continue your fitness journey and want more healthy mom tips, easy family recipes and ideas to cook for the family, and daily motivation and support, please fill out my application below for a spot in my next 30 day online fitness challenge! Spaces are limited and will be a first come, first serve basis!

 

 

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Tuesday, February 28, 2017

Asparagus and Ham Spaghetti Squash

I am so sorry I didn’t post all last week!! Getting married and having some other things going on took my mind off of my blog… but don’t worry, it won’t happen again!!

So I am excited for this new recipe, because it was made with the help of my HUSBAND!! He definitely knows how to get to my heart! He is helping me so much with taking care of our home, kids, and cooking meals and cleaning up!  I know you may be thinking this is what husbands are suppose to do, but keep in mind, I’ve been a single parent and use to doing it on my own! I can totally get use to this! <3

Last night, Brent made this meal for me, but I added just a couple ideas to make it our own!! I changed the spaghetti noodles for spaghetti squash, and added mushrooms too!

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Ingredients:

  • 1 Spaghetti Squash (medium size)Deidra Penrose Mangus, Spaghetti squash recipes, asparagus recipes, healthy dinner recipes, military wife, military and fitness, healthy military family, ham recipes, chicken broth recipes, clean eating recipes, top beachody coach PA, online health and fitness coach PA, elite beachbody coach PA,  healthy mom and nurse, healthy lifestyle tips, lose 10 lbs, easy healthy meals
  • 1 bushel fresh asparagus (remove the stems and use the green part and the tree looking part)
  • 6 slices of low sodium 97% fat free ham (get it as fresh as possible)- Cut into small cubes
  • 4 oz Gouda cheese (cut into small cubes
  • 1/2 cup mushrooms (sliced)
  • 1/4 cup chopped onion
  • 2 Tbsp EVOO
  • 1 tsp minced garlic
  • 14 oz can chicken broth (99% fat free) and low sodium

Directions:

  1. Place asparagus on cookie sheet. Add 1 tsp Himalayan Salt (or sea salt)  and 1 tsp EVOO on top. Cook for 12 minutes at 350 degrees.
  2. Cut spaghetti squash in half length wise (with a fork, take out seeds and middle) and turn upside down on plate (round part up) and cook in microwave for 12 min. Let cool for a couple minutes after taking out of microwave.
  3. In a small pan, add 1 tsp EVOO, ham, onion, mushrooms, and garlic and cook for 5 minutes or until onion slightly brown.
  4. In larger pan, add chicken broth and bring to a boil. Then turn down to medium.  Fork out spaghetti squash and add squash to pan with broth.
  5. Add asparagus, and ham mixture to large pan with broth and squash. Cook for 5 minutes. Mix every minute or so.
  6. Add Gouda cheese to mixture. Stir and cook for 1 minute.
  7. Let cool and serve!

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Wednesday, February 15, 2017

Cashew Chicken

Deidra Penrose, Deidra Mangus, Healthy Cashew chicken, healthy dinner recipes, healthy spicy dinner recipes, broccoli recipes, healthy chicken recipes, easy healthy dinner recipes, chili sauce, Bragg liquid amino's, Healthy eating tips, weight loss recipes, carb free recipes, gluten free recipes, rice vinegar, sriracha, elite beachbody coach PA, top fitness coach online pa, military wife, military fitness, beachbody challenge groupIngredients:

  • 3 tablespoons cornstarch
  • 1/2 teaspoon sea or Himalayan salt
  • 1/2 teaspoon pepper
  • 1.5 pounds boneless skinless chicken breasts, diced into 1-inch pieces
  • 2 tablespoons sesame oil
  • 1 tablespoon olive oil
  • 2 heaping cups broccoli floret
  • 1 cup red bell peppers, diced
  • 2 cloves garlic minced
  • 1 cup unsalted dry-roasted whole cashews
  • 3 tablespoons low-sodium soy sauce (I use Bragg liquid Amino’s- found in organic section of grocery store)
  • 2 tablespoons raw honey
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon Asian chili garlic sauce

 

Directions:

  1. Add cornstarch, salt, pepper, chicken to a gallon size zip lock bag. Seal and shake to coat chicken evenly.
  2. In a large skillet on medium-high heat, add the oils, chicken, and cook for about 4 to 5 minutes. Stir every minute or so, so all sides cook evenly. Chicken should be about 80-90% cooked through.
  3. Add the broccoli and bell peppers and stir to combine. Cook for about 3 to 4 minutes or until vegetables are crisp-tender and chicken is cooked through; stir intermittently. While vegetables cook, make the sauce
  4. To a medium bowl add the soy sauce, garlic, honey, rice wine vinegar, chili-garlic sauce, and whisk to combine; set aside.
  5. Add the cashews to the skillet and stir to combine.
  6. Add the sauce and stir to combine. Allow sauce to simmer over medium-low heat for 1 to 2 minutes.
  7. Let cool before eating!
  8. Enjoy

 

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Friday, February 3, 2017

Peanut Butter Banana Muffins

I am always up for new yummy recipes, especially for desserts when I get my little sweet tooth kick! This 5 ingredient recipe is pretty simple, yet satisfying!!! Make sure when your bananas go ripe (brown), your not just wasting them and throwing them away!! There are so many things you can do with them.. this is just one of them!!

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Ingredients:

  • 1 cup natural peanut butter (heat for 30-45 seconds before adding to blender)
  • 2 large eggs
  • 2 medium sized very ripe bananas
  • 1 Tsp vanilla
  • 1/2 tsp baking soda

Optional toppings: soy free, nut free, and dairy free chocolate chips and/or coconut

Instructions:

  1. Preheat oven to 400
  2. Place all ingredients in the blender and blend until mixed well
  3. Pour batter into mini muffin pan greased with cooking spray
  4. Add your toppings into each spot and stir.

Cooking time varies – 8 minutes for mini muffins

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Monday, January 23, 2017

Crock Pot Quinoa and Chicken Salsa Casserole

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Ingredients:

  • 1 lbs shredded Rotisserie Chicken
  • 2 cups of low sodium Chicken broth (1 cup put off to side)
  • 1 cup uncooked quinoa
  • 1 15 oz. can black beans (rinse before adding in)
  • 1 bag frozen corn (I get steam fresh)
  • 2 cups fresh salsa (or favorite brand)
  • 8 oz. Mexican Cheese blend
  • 5 oz Queso Fresco crumbled
  • 1 tsp ground cumin
  • 1 tsp ground pepper (or cracked)

Additional Toppings of your choice:

  • Greek yogurt (in place of sour cream– don’t worry, it tastes just fine) 🙂
  • Olives
  • Salsa
  • Chopped tomatoes
  • Avocado
  • Cilantro

Directions:

  1. Combine all the ingredients from first list – except 4 ounces of shredded cheese and 1 cup of chicken broth – in a 4 to 5-quart slow cooker.
  2. Add the remaining broth and shredded cheese over the ingredients.
  3. Cover with a lid and cook on LOW for 6 to 8 hours or on HIGH for 4 hours, or until the quinoa is fully cooked.
  4. Enjoy and serve with your favorite toppings!

 

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Wednesday, December 14, 2016

Getting FIT for Christmas and the New Year!!

Can you believe we are 12 days away from Christmas?? Which means we are getting closer to a New Year full of crazy new opportunities!!! I don’t know about you, but I’m pretty pumped about it!! This year has been crazy which life situations occurring that was not expecting, along changes that I had to accept and make some lifestyle changes!! I feel like many of us can vouch for having a crazy life and things have held us back from staying on track with our health and nutrition.

But guess what?! Let’s move forward NO MATTER WHAT and not let anything get in our way of our goals!! WHY?? Because at the end of the day, your health matters, your happiness matters, and how you feel about yourself matters and if you do not do anything about it, your going to be in the same situation you are in now! So time to make a change!!!!

This week, I am right on track with my nutrition… I am dialed in, meals prepped, meal plan ready, and ready to take another step closer to my goals!

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With my meal plan  I made this week, I am pumped to add 4 new recipes here, 2 of which I am sharing today with you at the bottom!!

I will be doing my Hammer and Chisel workouts to finish off the last 2 weeks before showing my results of my 60 days. I am excited, but also am a little disappointed that I was not consistent with my nutrition for 2 of the weeks which set me back a good bit. But, I am failing forward and moving on!! No matter what, I am sharing my results and reminding myself this is all a journey!!! I share the good, the bad, and the ugly!

Ok, now for the recipes!!

Chicken, Artichoke, Sun-dried Tomato, and Brown Rice Bake:

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Ingredients:

  • 1 lb boneless chicken breasts
  • 2 cups uncooked brown rice
  • 1/4 cup sun dried tomatoes (chopped)
  • 1/4 cup artichokes (I got them in a jar with olive oil)
  • 2 cups watermeal prep, meal planning, healthy eating meal prep, Deidra Penrose, healthy holiday tips, easy chicken bake recipes, weight loss challenge, new years resolution healthy 2017, fit for holiday challenge, elite beachbody coach PA, online personal fitness coach
  • Extra Virgin Olive Oil
  • Pepper and Himalayan salt to taste

Directions:

  1. Pre-heat oven at 350 F.
  2. Use Extra virgin olive oil just enough to wet bottom of small square baking dish (I take napkin and cover bottom)
  3. Add brown rice to bottom of dish
  4. Place Chicken on top of brown rice
  5. Add Artichoke and Sun-dried tomatoes
  6. Drizzle Extra Virgin Olive Oil
  7. Add 2 cups water to dish
  8. Bake for 45 Min or until Chicken is fully cooked
  9. Let cool before eating

 

Salsa Chicken and Brown Rice Bake

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Ingredients:

  • 1 lb boneless chicken breast
  • 2 cups uncooked brown rice
  • 1 cup fresh salsa
  • 1 1/2 cup water
  • Spray pam or olive oil

Directions:

  1. Pre-heat oven to 350 F
  2. Spray bottom of square baking dish with Pam or olive oil spray
  3. Add brown rice to bottom of pan
  4. Add chicken breasts
  5. Add water
  6. Add salsa on top
  7. Bake for 45 min or until chicken is cooked thoroughly
  8. Cool before digging in!
  9. Enjoy

These recipes are so easy to make and prep, and I love making these in bulk so I have have enough throughout the week and I save time meal prepping and money at the grocery store!

I am so excited to finish this year right and start off 2017 healthy and strong!!

I am looking for 10 more women who are ready to kick off the new year right with daily accountability, motivation, healthy tips and recipes, and support in my private fitness group! You will also have a chance to win CASH from Beachbody’s pot with our Health Bet Challenge starting Jan 9th, along with more individual prizes from me as your coach!

Please fill out the application below for an exclusive spot!

*You must not be currently working with another Beachbody coach to be a participant in my group!

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