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!!!

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 

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!!

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

 

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!!