Thursday, October 12, 2017

Peanut Butter Cup Cookies (Clean)- 6 easy ingredients

When you are pregnant and having some cravings for Reese cup cookies, you figure out how to make them in the way that makes you feel less guilty! This SIMPLE recipe turned out pretty amazing!!

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Ingredients for Reese Cup:

  • 1 heaping TB coconut oil, melted
  • 2 tsp peanut butter, melted
  • 1 scoop/packet Chocolate Shakeology

Directions for Reese Cup:

  1. Mix the melted coconut oil with the Shakeology powder. If it is too thick, add a little more melted coconut oil.
  2. Place paper liners in a mini muffin tin.
  3. Cover the bottom of each liner with a thin coat of the chocolate mixture.
  4. Place pan in the freezer for 5 minutes.
  5. Remove from freezer and spoon a thin layer of melted peanut butter on top of the hardened chocolate.
  6. Cover the peanut butter with the remaining chocolate mixture.
  7. Place pan in the freezer for 30 minutes.
  8. Remove paper liners from peanut butter cups

Ingredients for cookie:

  • 2 medium bananas, peeled
  • 1 cup quick oats
  • 1/4 cup melted natural peanut butter
  • 1/2 teaspoon ground cinnamon

Directions for cookie:

  • Heat oven to 350 degrees. Add cupcake baking cups to a cupcake pan. Spray PAM or EVOO spray to baking cups.
  • In a blender, blend bananas, quick oats, natural peanut butter, and ground cinnamon.
  • Use a cookie scoop  (1-2 tablespoons each) onto the cupcake baking sheet. Recipe yields 12 cookies.
  • Place Reese Cups (one at a time) into each center of each cookie.
  • Cook for 12 minutes
  • ENJOY!!

 

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Tuesday, September 19, 2017

Southwest Seasoning Recipe

I am a HUGE fan of seasonings and condiments… I am not one to keep my food dry and not cook with anything, so I found a recipe that is PERFECT to add to your proteins to give it a great taste!!

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This is from the 21 Day Fix recipe list!! So yes, for those who are using our famous home workout programs and following the healthy nutrition guide, this is APPROVED!!

If you are looking for daily accountability and support on your fitness journey, whether you are trying to lose the baby weight after you deliver, just sticking to a healthy pregnancy, OR you want to tone, lose weight, or build muscle, fill out the application below for an exclusive spot in my next fitness online challenge group!

This is a place for you to surround yourself around other like-minded individuals with similar goals, along with getting help with your nutrition and staying motivated along that journey on creating a healthy lifestyle!

*Please only fill out if you are not currently working with another Beachbody Coach!

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Friday, September 8, 2017

Clean Honey Soy Chicken

These pregnancy cravings keep coming 😉 I have been craving Chinese – but I don’t want the high sodium, high fat, high price of take out…
I whipped this up and the left overs are even better!!!

Clean Honey Soy Chicken

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Ingredients:
  • 1 clove of garlic
  • 1/2 cup Braggs liquid Aminos
  • 1/4 cup honey
  • 3-4 chicken breasts
  • brown rice (cooked as per package instructions)
  • 1 medium sweet onion (chopped)
  • 2 cups broccoli (steamed)
  • 2 cups snow peas
  • small package of mushrooms

Directions:

1. Cube chicken breasts.
2. In a large bowl, mix minced garlic, soy, honey and add cubed chicken.
3. Marinade for a few hours.
4. Heat a large frying pan on medium/high heat.
5. Add chicken with all the honey soy marinade to the pan.
6. Cook chicken thoroughly.
7. Add veggies and heat.
8. Serve over rice.
Enjoy!

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Sunday, September 3, 2017

Healthy Pregnancy Fitness Journey

Happy Sunday and start to a brand new week!! We are into a new month (September), and I am so excited to start a month new and fresh with new goals and new opportunities!! No matter what happened last month in your fitness journey, realize that you have the ability to reach ANY goal you truly want!!! Deidra Mangus, clean eating meal plan, healthy meal plan pregnancy, 1600-1800 cal meal plan, healthy pregnancy tips, weight loss journey, fixate recipes, protein pancakes, shakeology meal plan, kale chips, healthy new mom  tips, healthy mom weight loss, lose baby weight, second trimester healthy pregnancy,  yoga pregnancy, team beachbody home fitness programs, UK fitness coach, UK health coach, team beachbody UK , top Beachbody coach

I am 24 weeks pregnant, and still going strong in my fitness journey!

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Despite some setbacks with nutrition (mama is on the struggle bus)… I did eat clean for a good bit of the week, but I also had a few too many cheat meals..

My hubby made some yummy breakfast with toast, dippy egg, and avocado which is simple but healthy, and then sometimes I dug into too many carbs and peanut butter!!

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I am ready to get back on track and this meal plan is going to help me.. even if Labor Day is tomorrow!!  I planned for my cheat meal to be at lunch since that is our family get together, then I will stay on track the rest of the week!! If I feel like cheating, I simply have a healthy alternative ready!!

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For my workouts, I am doing the Shift Shop home fitness program with Chris Downing! Yes, my belly is getting in the way of some workouts, but I am still making it happen and being pretty successful at it! I love that this program incorporates cardio and weight training, so I am getting a little of both! My husband and I are on round 2, so the workouts are a little bit longer (35-45 min).

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I also love to add my yoga in addition to my Shift Shop workouts… It is so good for the mind, body, and soul!! And I do love adding in some yoga poses with the hubs!! Poor guy is probably scared when I jump up and go for a landing!!! HAHA

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Here is to a new week!!! If you are working on your fitness journey, and want help with your nutrition, getting a good workout plan, and would love having daily support and mentoring, please fill out the application below for a spot in my fitness challenge group!

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Thursday, August 17, 2017

Clean Chicken and Rice Bowls

Sometimes we have those cravings for Chipotle, but we have goals right?! I know I could order Chipotle and make it relatively healthy but the sour cream, the chips, the cheese all looks so wonderful.
These rice bowls are awesome because they are completely customizable to each person in my family!!
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What you need:
Ingredients:
5 Chicken Breasts
3 Colored Peppers, sliced
1 Large Red Onion, sliced
Extra Virgin Olive Oil
1 Jar Salsa
1 can of black beans, drained and rinsed
1 bag of frozen corn
1 cup of shredded mozerrella cheese (optional)
Fresh Cilantro
Garlic Powder
2 cups of Brown Rice, cooked per package instructions
Directions:
1 Preheat over to 400.
2 Line a large baking sheet with foil
3 Place the chicken, peppers, and onions on the baking sheet and drizzle with about 2 tablespoons of oil.
4 Sprinkle garlic powder to both sides of chicken.
5 Lightly salt and pepper the peppers and onions, tossing to coat.
6 Top each of the chicken breasts with salsa
7 Bake for 25 min.
8 Rest chicken for 10 minutes.
9 Slice chicken into strips
10 Top each with a scoop of black beans, corn, salsa, cheese, cooked onions and peppers, and sliced chicken.
Garnish with fresh cilantro.
Enjoy.

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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, July 6, 2017

Peanut Butter Oatmeal Bake

I love making oatmeal bake recipes because they are so easy and perfect for the family or even if you have some company!

So I actually made this for my husband’s army crew that came back from a training recently and it was a hit! My kids even loved it and I have to be honest, they get a little picky when it comes to oatmeal recipes because they love the oatmeal in a packet!

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PEANUT BUTTER OATMEAL BAKE

Ingredients:

  • 1 ½ cups quick cooking oats
  • 1 tsp baking powder
  • ½ tsp sea salt or Himalayan salt
  • 1 tsp ground cinnamon
  • 2 overripe bananas, mashed
  • ¼ cup creamy peanut butter (melted in microwave for 30 sec)
  • 1 tsp vanilla extract
  • ¼ cup pure maple syrup
  • 1 large egg, lightly beaten
  • ¾ cup unsweetened, vanilla almond milk or Fair life milk

Topping:

  • ¼ cup creamy natural peanut butter, melted

Directions:

  1. Preheat oven to 350 degrees F. Grease a 9×9” square baking pan and set aside.
  2. In a small bowl mix together the quick cooking oats, baking powder, salt and ground cinnamon. Set aside.
  3. In a large bowl mix mashed banana and peanut butter together until combined.
  4. Add in the vanilla extract, maple syrup and egg. Mix until combined.
  5. Add the milk and stir..
  6. Add dry ingredients to wet ingredients and mix thoroughly.
  7. Pour the mixture into a lightly greased 9×9” baking pan.
  8. Melt the extra peanut butter and drizzle on top. I use a knife to make swirls for extra decoration on top!
  9. Bake at 350 degrees for 25 minutes. Or until the top slightly springs back when touched and the edges are just barely brown!
  10. Cool before digging in! ENJOY!!Deidra Penrose Mangus, Peanut butter oatmeal bake, peanut butter recipes, healthy peanut butter recipes, healthy breakfast recipes for family, healthy lifestyle, weight loss journey, military fitness, healthy nurse, top beachbody coach PA, elite team beachbody coach PA, healthy eating tips, healthy mom of 2, healthy mom of 5, healthy new mom tips, healthy eating ideas, lose 10 pounds

This recipe is great to have re heated or even to eat cold!!

Would love your feedback if you try it!

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Wednesday, June 28, 2017

Dirty Red Beans and Rice

 

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My hubby and I were making a meal plan for the week and were thinking of different recipes that we can have as a family! My hubs suggested I make “Dirty Red Beans and Rice”…. and I had NO idea what this was… so I did some research and it sounded pretty interesting! I found a recipe and then hubs decided to add something else.. Kielbasa!! So we went for it, and it turned out really really good!!!

Hope you guys can make this and enjoy it yourself!

IngredientsDeidra Penrose Mangus, dirty red beans and rice, kielbasa, brown rice recipes, tomato sauce recipes, chicken broth recipes, healthy family dinner recipes, healthy pregnancy recipes, military fitness, healthy nurse, healthy new mom tips, clean eating ideas, kidney beans recipe, healthy lifestyle, weight loss  journey, healthy recipe ideas, elite beachbody coach PA, successful fitness coach PA, stay at home mom fitness

  • 1 tbsp extra virgin olive oil
  • 1/2 white or purple onion, diced
  • 1 red bell pepper, diced
  • 1 cup brown rice cooked according to package
  • 1 package of turkey Kielbasa (chopped)
  • 1 tbsp cajun seasoning
  • 1 tsp garlic salt
  • 1 cup tomato sauce
  • 2 cups chicken broth
  • 1 (15oz.) can kidney beans, rinsed and drained

Directions

  1. Heat the olive oil in a large skillet over medium high heat. Cook Kielbasa for approx. 5 min or untilslightly brown on each side. Set aside
  2. Sauté the onion and red bell pepper for about 2 to 3 minutes, until they soften slightly.
  3. Add the rice, cajun seasoning and garlic powder, stirring until the rice is slightly browned, about 2 minutes.
  4. Pour in the tomato sauce and chicken broth and stir until combined. Bring mixture to a slight boil. Add beans, stir, then reduce heat to low. Cover the skillet and cook for 15  minutes, or until rice is tender. Stir to fluff the rice. Serve warm. Enjoy!

 

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Monday, April 24, 2017

Weekly Healthy Kid Meal & Snacks!

As a mom, sometimes it’s tough to get our kids to fuel those little bodies because they are picky, and just don’t always like to eat! I have done trial and error with my kids and have found some easy healthy ways to get them to enjoy eating without putting tons of artificial sweeteners and chemicals in their bodies and its cost effective too!

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So I want to share with you an example of a weeks worth of my kids lunches for school, but also can be used as healthy snacks!

  1. Peanut butter rice cake with cucumber and hummus
  2. Ham and cheese sandwich with apple and cinnamon (the cinnamon will keep your apples from turning colors) and almonds
  3. Chicken, go-gurt, and fresh blueberries
  4. banana and peanut butter sandwich, carrots, and light string cheese
  5. Whole wheat and cheese quesadilla, apple sauce, wheat Scooby -do graham crackers
  6. Peanut butter on whole wheat cut outs, dried mango pieces, cashews
  7. Low sodium ham wrapped on light string cheese, rice cakes, fresh mixed raspberries and blackberries

It’s also easy to pre make some of these and have them all ready to go! As I meal prep, I prep a lot of my kids food and place them in sandwich baggies! I cut up the veggies and wash the fruit, cook chicken, and make sandwich cut outs a couple days in advance!

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When it comes to my kids, health is a priority! Showing them a healthy lifestyle early, will prevent obesity and health issues in the future! Just as we teach kids to brush their teeth, make their bed, and pick up toys, we can teach them how to eat healthy, but still allow them to enjoy food!

 

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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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