Spicy Roasted Red Pepper and Feta Hummus

 Home made Spicy Roasted Red Pepper and Feta Hummus

Ingredients:

15 ozs garbanzo beans (drained)

1/2 cup feta cheese (crumbled)

4 ozs red bell peppers (roasted, drained)

3 tbsps lemon juice

1 tbsp fresh parsley (chopped)

1/2 tsp cayenne pepper

1/4 tsp salt ( I use Himalayan Salt)

Directions:

Place the garbanzo beans, feta cheese, drained red peppers, lemon juice, parsley, cayenne pepper, and salt in the bowl of a food processor; blend until smooth.

I like to put my feta right on top, but you are free to do what you like! 

I also use both veggies or black bean chips to dip my hummus, so you have different options whether you can use extra carbs or would rather stay away and have some more veggies!!

You can tell Im a mommy, dont mind the binki on the side haha!! 

Mediterranean Grilled Cheese Sandwich

Mediterranean Grilled Cheese Sandwich

Ingredients

2 slices rustic white bread or sourdough bread (I used Whole Wheat)

1 Tbsp extra virgin olive oil, divided

2 oz. Mozzerella Cheese (sliced)

1 oz. Wisconsin Feta cheese, crumbled

2 cups fresh spinach

4 Roma tomato slices

2 Tbsp diced black olives

1 Tbsp finely chopped red onion

2 tsp chopped fresh basil

1/4 tsp finely minced garlic (about 1/3 clove)

Freshly ground black pepper

Directions

Heat 1 tsp olive oil in a non-stick 10-inch skillet over medium-high heat. Once hot, add garlic and spinach and saute until spinach begins to wilt, about 30 seconds. Remove from heat, stir in basil and set aside. To assemble sandwich, spread Mozzarella and Feta cheese over one slice of bread into an even layer. Layer tomatoes in a single layer over cheese. Spread spinach mixture over tomatoes then sprinkle olives and red onions over tomatoes. Season with freshly ground black pepper and top with remaining slice of bread.

Spread 1 tsp olive oil evenly over skillet, add sandwich and heat over medium-low heat. Cook until bottom is golden brown, about 3 - 4 minutes, then remove sandwich from pan. Spread remaining 1 tsp olive oil evenly along skillet, carefully rotate sandwich to opposite side and return to pan over medium-low heat. Cover skillet with lid and cook until bottom is golden brown, about 2 - 3 minutes. Serve immediately.

This may be my new favorite lunch!!! 

FOCUS T25 WEEK 3 DAY 5

WEEK 3 DAY 5 T25

All I have to say is TGIF!!  I am soooo happy to have the weekend finally here to be with my family and off work!! WOOOHOOO!! Since I did not do my workout yesterday, I did it this morning at 4 am before going into work.  I did T25 CARDIO and holy high heart rate is all I have to say!! I drank my E&E like I do every morning prior to my workout, but this morning, I did my workout 15 min after drinking it…usually I end up doing my posts on the computer and end up starting 30 min after my workout.  So I will say I can notice a HUGE difference with my endurance and my performance when I follow the rules with drinking my E&E!  I have a difficult time getting my heart rate up, and it literally was in the 180’s for a lot longer than I ever had it! I felt amazing after, but was having pain in my right lung from busting my butt lol!! That is some cardio training right there!! Don’t ever say you cannot do a good workout in 25 minutes, because it is all what YOU make of it!!!

I LOVE FLEX FRIDAYS!!!

My meals were pretty good, although I did have a little cheat today..

Breakfast:GREENBERRY SHAKEOLOGY

Snack: 1 small apple, Greek yogurt (key lime- my desert)

Lunch: large chicken salad with feta, cranberries, tomato, and oil and vinegar dressing. Unfortunately, I am not done yet.. I had 2 deviled eggs which equals 1 whole egg, some black bean and corn salad (only had 3 bites but tasted awesome!) and then the bad part, ½ cup macaroni salad..The good thing about it is I had it during the day where Im moving and burning calories.

Snack: 1 oz almonds

Dinner: lean homemade meatballs (6 small) and spinach salad with cranberry, walnuts, feta, oil and vinegar

Its 8pm and Im short on my water, so I am going to chug 20 oz right after this so I have my amount in that I need!! No more snacks since I had a big meal today and I am full!!

T25 DAY 7~

Today was the last day for my first week of T25! Today I did my 2 extra workouts to make up for my off days this week, so I did cardio, and abs! They definitely gave me a sweat! Here was my meals plan...

Breakfast: Egg whites with bruschetta, reduced fat feta and 1 slice Ekekiel bread
Snack: black bean chips with laughing cow cheese
Lunch: veggie spicy chicken burger
snack: 2 reduced fat graham crackers with natural Peanut Butter
Dinner: SHAKEOLOGY (Strawberry Cheesecake)
Snack: 1 cup kashi go lean mixed berry Cereal

I do feel like I need to improve since the past few days, I have already fallen off a little.  I am OK saying this because, YES I am A Beach Body Coach, BUT I am also HUMAN!! So, my goal for next week, is to have 1 off meal, and stay on track with ALL of my meals! Now, I will be at the beach, BUT I will be grocery shopping tomorrow for everything I need, so I have NO excuses!!  Also, I will keep up with my water intake!! Water is the only liquid I intake, so I do not have issues with that, it is just the amount that I need, sometimes I forget to drink.. I usually do really well when I set myself up to drink 16 oz water 30 min before I eat.. This helps me get the amount of water in I need, along with helping me stay full for longer! 

Excited to start WEEK 2 tomorrow!!!

CUP CHALLENGE begins and another healthy week ahead!!

Sunday is here already!!! Time to prepare for the week!! There is so much going on it’s going to be crazy, but so much fun!!!  So I obviously first have to prepare my meals and know what I am eating.  When nutrition is 80 % of your weight loss, you better get the nutrition part down in order to succeed!! So of course, I make my meal plan so I am not doing any last minute running around.. I will already have everything packed and ready to go!

                

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	shakeology	shakeology	Egg whites kale 1 slice wheat bread	Egg white kale 1 slice wheat bread	shakeology	Egg whites w kale 1 slice wheat bread	shakeology
Meal 2	Apple, blueberries	Apple, 1 oz almonds	Greek yogurt with srawberries	Greek yogurt with strawberries	Greek yogurt with 1 cup fresh fruit	Greek yogurt 1 cup fresh fruit	Greek yogurt 1 cup fresh fruit
Meal 3 http://deidrap8.blogspot.com	Micro green salad w pine nuts 4 oz chicken	Quinoa hummus dip with lentil chips (blog)	Cucumber tomato salad, Quinoa hummus dip lentil chips (blog)	Micro green salad w  chicken salad on whole wheat wrap	Greek salad, chicken  salad on whole wheat wrap	Turbo fire chilli, broccolli	Micro green salad w turbo fire chilli
Meal 4	Raw veggies hummus	Raw veggies and hummus	Raw veggies and hummus	Raw veggies and hummus	Raw veggies and hummus	shakeology	Raw veggies and hummus
Meal 5	Veggie stir fry, chicken and asparagus	Veggie stir fry, steak salad	Egg white omlette with peppers onion	Greek salad with kalamata olives, onion, feta cheese	Veggie stir fry,  turbo fire chilli (blog)	At wedding- whatever is for dinner IN PORTION!	Whole wheat English muffin pizzas, broccoli (blog)
Meal 6	Dry roasted peas	Dry roasted peas	shakeology	shakeology	Dry roasted peas		Dry roasted peas

I also am in the Beach Body Cup Challenge, where groups of 5 coaches connect with each other and work as a team to build their business!! It is so fun because we really get to help each other and communicate with each other, but our main goal is to help people reach their health and fitness goals!!  

This is my awesome team that I am so excited to work with!! 

I named our team FOREVER FIT for one huge reason... I want people to come into my challenges wanting the help and ready for a change.. I want them walking out with a different way of thinking about food, exercise, and themselves!! I want positive attitudes and people to live a healthy LIFESTYLE!! YEs, a lifestyle.. This is no temporary diet where you are done with my challenge and go back to your old ways... This is a life style change where it improves your overall health and adds years to your life!!

My way of getting my customers to get the best results is to run challenge groups!! I will be starting one July 15^th where you get me as your coach to help you one on one to help you reach your ultimate goals!! 

What do you get out of my CHALLENGE GROUP:

• Motivation
• Recipes
• Nutrition tips
• Accountability
• Opportunity to meet new people
• A new body image
• A new attitude about yourself
• AMAZING RESULTS!!

By the end of the challenge, you will have the motivation, knowledge, and passion to be your own coach and live a healthier and more fulfilling lifestyle!!

*If you are ready for the challenge and finally ready to reach your goals, message me for details to get started at deidra.penrose@yahoo.com

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 1-3^rd 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