Did you know... Healthy FAT helps you BURN FAT?

So many people try to stay away from fat altogether because they have this thought in their mind that it will make you gain weight! FALSE!!! 

Its the unhealthy fat that makes you gain weight! If you put yourself on a healthy diet, and eat good fats, your body will actually help you on your weight loss journey!

One thing I will add is if you are going to add healthy fats, please be aware there is NO healthy fat that is calorie free! That does not mean leave it out of your regimen! It means you will just have to have fewer of another macronutrient with the same amount of calories per gram... yup.. CARBS!  I am not saying leave carbs out either lol!

You need a good portion of each to really give you the best results possible! I do not count calories simply because you can eat 100 calorie M&Ms all day and still be in your calorie range and nothing else... Well, that is NOT the healthy and long term healthy route! So, I would rather count macros so you are getting each food group and getting nutrients in to fuel your body. That would be called the "Right way" of a healthy nutrition regimen. 

Why low fat diets are NOT good for you:

I can't help it, I LOVE Peanut Butter!!! 

"Lower-fat diets can have negative impact on adipokines which impact fat loss. Adipokines are hormones released specifically from your fat cells. One such hormone, adiponectin, is a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down, curbing your appetite. Lower-fat diets lead to lower levels of adiponectin." -Bodybuilding.com

Not only do you NOT want to have a low fat diet, but when you are eating fats (healthy fats), they are actually more satisfying to you compared to other nutrients! Many low calorie foods will keep you hungry which causes over eating.  So adding these healthy fats will actually prevent the issue of over eating!

One more thing.. be sure when you are eating, you want to portion size!  Eating 5-6 small frequent meals is recommended.  When you eat these smaller meals, you will feel fuller longer, whereas if you ate 2 or 3 big meals, you are starving by the time you eat, and then you over eat, insulin levels spike and peek and throws off your entire body. This may not happen right away, but long term affects of overeating will cause these possible issues.

I have personally found lots of success with portion control and using the color coded containers from Beachbody's 21 Day Fix Program! 

Not only are you getting a fitness program with 30 minute workouts  that work your entire body and help you tone, lose inches, and get ripped, but also the nutrition plan is incredible and focused on portion control! This portion control nutrition guide allows you enough portions of each food group to fuel your body and get the best of the best results! 

I am currently eating 4 servings of fats a day based on the program and I am 5'5 and 140 pounds.  This is what is working for me and if you are looking for a specific regimen, this is a perfect opportunity to get you exactly where you want with your health and fitness goals!

*For more information on getting started on a regimen and you would like my free coaching, please fill out the application below for a spot in my next fitness challenge group/support group where you will get daily tips, recipes, motivation, and support!

Fruity Oatmeal Bake

Fruity Oatmeal Bake

Over the weekend, I was at our coach retreat, we had lots of  great meals! Of course health and fitness coaches have to focus on food!! I felt like I was eating the entire time, but it was all healthy! Lots of great ideas for recipes, so now I get to share with you!
Breakfast is my favorite time to eat, and also the most important!! My goal is to find the easiest, but healthiest and satisfying recipes to make everyone's life simple!

Ingredients:

1 1/2 cups dry oats

1 1/2 almond, soy, or skim milk

1/2 cup slivered almonds

1/4 cup dry cranberries

1/8 cup chopped walnuts (finely chopped)

1 green granny smith apple unpeeled (chopped into cubes)

1/2 tbsp vanilla extract

1.5 tbsp pure maple syrup

clean cooking spray (I use pam)

Combine all ingredients in a medium size mixing bowl

Mix together and put in a 9 in round pan after spraying with cooking spray

                                           Bake in oven @ 400 degrees for 40 min uncovered

 Remove and let cool off for 5-10 min and enjoy!!

If you are interested in learning more about clean eating, I run support groups so I can teach you how to eat clean, providing meal plans and recipes, and give lots of great tips and tools for you to live a healthy lifestyle so you can even pass it on to your family and friends!

This support group will give you lots of motivation and accountability for you to reach your overall health and fitness goals! 

*Find me on facebook at www.facebook.com/deidrap.penrose and message me for details!*

Cocoa Amaretto Shakeology Truffles

Cocoa Amaretto Shakeology Truffles

Ingredients:

1 Serving Chocolate Shakeology

½ Cup Organic Oats

½ Cup Unsweetened Organic Shredded Coconut

¼ Local Honey

½ Cup Natural Peanut Butter

½ Tsp. Almond Extract

Roasted Pecans or Almonds very finely chopped (almost dusty in texture)

Directions:

Mix all ingredients in bowl (except for Nuts) until well blended. Refrigerate mixture for 20 minutes. Using a small scoop, make bites around 1 Tablespoon apiece. Roll into a ball and roll into nuts. Place in airtight container and keep in Fridge until you need a pick-me-up, or you’re feeling that Chocolate Craving kick in!

T25 WEEK 2 complete~

T25 End of week 2

This week was definitely more challenging than usual.  I did get all of my workouts in this week, including while I was away at the beach, my husband ran with me and it was amazing! I just love the beach and warm weather and having the support of your spouse trying to be healthy with you is amazing!

 Food wise, I did take healthy snacks with me to the beach, and did great throughout the day eating oatmeal with natural peanut butter for breakfast, whole wheat wraps, veggies and hummus, almonds, ostrich sticks, and string cheese for lunch and snacks, and for dinner, one night I had baked chicken with salad, stuffed peppers with turkey burger, and seafood without the butter, corn, and potatoes. 

But the bad part was sweet frog 2 times (Ice cream buffet), and 10 wings (into 2 meals). That definitely put me off track a bit.  The thing that is making the biggest difference is not having my shake for 5 days.  I now see why I drink SHAKEOLOGY! It is not because I am a coach and that is what I have for my product, it is because it TRULY makes a difference!  I feel bloated, not as energetic, and I am craving food like crazy!! So excited to drink my shake as soon as I am done with this post!!

Since last week was such a mess, it is the start of a new week and time for progress!! I will be waking up at 4 am for my workouts ( I have workout buddies to keep each other accountable), I have my grocery shopping done for the week, and my meals prepped!! I have some left- over turkey stuffed peppers, grilled chicken, veggie stir-fry, quinoa salad, and spaghetti squash! I am using a few meals from the Ultimate Reset, which I absolutely LOVED!! It really helped me understand food, even food that I would never eat prior to the reset.  Now, I use them in my weekly meal plans!  I also made a yummy snack that is easy to make, and healthy.. KALE CHIPS!!

 I am officially ready to rock this week!! Are you?? What are you doing to set yourself up for success this week? Meal planning, food prepping, get yourself into the right mind set?

Reaching health and fitness goals is not something that comes easy.  It is something that takes dedication, thinking ahead, preparation, and will power!! Persistence is key!! If you don’t stick with it, you will be stuck in the same place you started.  In my eyes, for me and my challengers… the only failure is when you give up!! If you TRY and KEEP going, you WILL SUCCEED!!  Do you feel it’s your time to make the change and reach your fitness and health goals? If you’re reading this, most likely, it’s for a reason!  Join me in my challenge group starting Aug 12^th! You will be in a support group and me as your coach to give you motivation, nutrition and exercise tips, meal plans, and recipes!  Do any work out with TEAM BEACH BODY of YOUR choice, along with drinking SHAKEOLOGY once a day!  You also will be held accountable to reach your goals by doing before pics and measurements, along with 30 and 60 day follow ups! This is a great way to make new friends, along with a new transformation!!

*If you are interested in joining my challenge, message me to get started deidra.penrose@yahoo.com