Crock pot Southwest Chicken

Crock pot Southwest Chicken

Nothing beats an easy crock-pot dinner! I am a Mexican food fan, so why not throw a couple ingredients together and call it a day! Here is my newest yummy recipe that is healthy, satisfying, and great for the whole family!!

This recipe is also fit for the Focus T25 meal plan, P90X3 meal plan, and 21 Day Fix meal plan! If you are using the 21 day fix, this meal will count for 1 red, 1 yellow, and 1 blue container. 

Ingredients:

• 6 chicken breasts (4 oz) or 1 lb cubed
• 1 12 oz bag frozen corn
• 1 15 oz low sodium black beans
• 1 16 oz chunky salsa
• 1 cup reduced fat shredded cheddar cheese

Directions:

Add cubed chicken, corn, beans, and salsa to crock pot and cook on high for 3 hrs.  

Add shredded cheese and stir until cheese melted

Serve and enjoy!

Nutrition Facts per serving (6 servings):

Calories- 246

Fat- 5.5

Carbohydrates- 15.8

Protein- 34.1

Chicken, Cucumber, and Avocado wrap

I have been getting excited to make things with Avocados, so I thought of a few ingredients to throw together and this is what I came up with!! 

Chicken, Cucumber and Avocado Wrap!

Ingredients:

• 1 lb cooked chicken (shredded with a fork)
• 1 cucumber sliced thin and cut 4 ways
• 1 Avocado (chopped)
• 3/4 cup Plain Greek Yogurt
• 1/4 chopped onion
• 1 small bunch cilantro chopped
• 1 small sliced tomato 
• 2 tsp lemon juice
• 1/2 tsp crushed black pepper
• Dash of Himalayan salt 
• 1 whole wheat wrap

Directions:

1. In a medium bowl, mix cucumber, Greek yogurt, onion, lemon juice, dash of black pepper and salt, and cilantro together and set aside
2. Heat wrap for 10 seconds in microwave and lay out
3. Add cucumber mix onto wrap, then add 1/4 of chopped Avocado, tomatoes, and 3 oz shredded chicken. 
4. Roll up into wrap and enjoy!!

I am using this meal during my P90X3 and FOCUS T25 programs! This healthy Chicken, cucumber, and avocado wrap can be used for lunch or dinner! 

Spicy White Bean Chicken Chili Soup

Spicy White Bean Chicken Chili Soup

Since my husband is such a huge fan of soups, I decided to make a yummy soup that is perfect for the both of us! He is a huge chicken fan, but I love my spice!!

Ingredients: (6 quart crock pot)

• 3 Cans Low Sodium Chicken Broth
• 3 Cans Low Sodium Cream of Chicken
• 1.5 lb cooked chicken  and shredded
• 4 Cans Low Sodium, White Northern Beans, Drained
• 4 Cans Drained Mexican Tomatoes W/Green Chilies
• 2 cups frozen corn
• 4 Large Jalapenos, Seeded, Diced, and Sauteed in Olive Oil (if you are not into all the spice, you can use regular red and green peppers
• 1/2 tbsp cracked pepper
• 1 Tbsp Chili Powder

Directions:

Put all ingredients into crock pot and cook for 2 hours on high!

Pineapple Chicken Stir Fry

Healthy Pineapple Chicken Stir-Fry

For the Marinade:

2 teaspoon reduced-sodium soy sauce or Liquid Braggs Amino (found in the organic section)

2 teaspoon rice vinegar

1/2 teaspoon grated fresh ginger

Ingredients:

1 lb boneless skinless chicken breast, cut into 1-inch cubes

1 tbsp EVOO

2 cups cubed assorted colors bell peppers (1/2-inch cubes)

½ tsp crushed red pepper (optional or to taste)

1 cup fresh pineapple chunks

¼ chopped onion

½ cup fresh bella mushrooms

cilantro leaves (for garnish)

For the Sauce:

2 teaspoon grated fresh ginger

6 tablespoons unsweetened pineapple juice

2 teaspoon rice vinegar

3 tablespoons reduced-sodium soy sauce or Braggs Liquid Aminos

3 tablespoons cornstarch

3 garlic cloves, minced

Directions:

In a small bowl, whisk together the soy sauce, rice vinegar and ginger. Pour the marinade into a sealable bag and add the cubed chicken. Seal and place in the refrigerator until ready to use.

In a separate bowl, mix together the ingredients for the sauce. Set aside.

In a Large deep pan, add EVOO over medium high heat. Add bell peppers to pan and cook for 2-3 min.  Add pineapple and stir fry for 1 minute.  Add onions and mushrooms and stir fry for another minute.  Remove from pan and set aside in a large bowl.

Add the marinated chicken into the deep pan, until cooked thoroughly.  Add cooked veggies and stir for 1 minute.

Stir in the sauce mixture again and pour into pan with chicken and veggies and bring to a boil. Turn down to low and cook until sauce thickens.

Serve over a brown rice and enjoy!!

Buffalo Chicken Spaghetti Squash Casserole

Buffalo Chicken Spaghetti Squash Casserole

Ingredients:

• 2 small-to-medium spaghetti squash
• 1 (8oz) package of cream cheese
• 1/2 cup Frank's Hot Sauce
• 1/2 cup ranch dressing
• 1 large chicken breast or 2 medium chicken breast, cooked and shredded
• 2 cups shredded cheddar cheese

For Ranch dressing:

1 dry Ranch Packet Mix (I use Hidden Valley)

1 cup Plain Greek Yogurt

1/2 skim milk

Directions:

1. Preheat oven to 400 degrees.
2. Cut Squash in half length wise and put on plate upside down (round part up) and cook in microwave for approx 12 min or until soft inside
3. Allow the spaghetti squash to cool for 5-10 minutes.
4. While you are letting the spaghetti squash cool, prepare the buffalo chicken by place the cream cheese and the hot sauce in a large saucepan. Allow the cream cheese to completely melt.

5. Add in the ranch dressing and chicken breasts.

6. Scoop out the insides of the spaghetti squash.

7.  Place the buffalo chicken on top of the spaghetti squash and sprinkle with the cheddar cheese.

8. Bake for 10 minutes, or until the cheese has completely melted.

ENJOY a great meal for the family!

If you love buffalo chicken dip, you are going to LOVE this health alternative and is a complete meal!!

Clean Buffalo Cauliflower Bites

So I'm a spicy kinda girl and LOVE hot sauce on almost anything! So instead of eating one of my old favorites, buffalo wings, WHY NOT make a clean recipe out of it?!
Sometimes, its hard for me to get all my veggies in, well certain veggies that is.. I have a hard time with carrots, celery, and cauliflower.. I needed to find a way to get these in without taking the meaning of healthy away from it.  Buffalo Cauliflower bites was the way to go!!

CLEAN BUFFALO CAULIFLOWER BITES

Ingredients:
1/2 head cauliflower, crumbled into bite size pieces
1/2 cup almond flour
3/4 cup almond milk
2 tsp garlic powder
Himalayan salt and crushed black pepper to taste
1 cup Sriracha chili sauce (My favorite hot sauce EVER)
2 tbsp EVOO

Directions:
Preheat oven to 450 F
Whisk together flour, milk, garlic powder, 1/2 cup sriracha, salt and pepper until smooth (if its too clumpy, you may need to add a little more milk)
Dunk your cauliflower bites
Line a baking sheet with parchment paper and drizzle EVOO on it
Use a spoon to place bites onto paper
Pour remaining of sauce on top and bake for 20 min
When cauliflower bites are done, take out and add the 1/2 cup sriracha and 2 tbsp EVOO to the top and bake for another 5 minutes.

Serve with Clean Ranch Dressing and celery if you wish!!
ENJOY!!

If you would like more recipes, tips on weight loss or reaching your fitness goals, consider a spot in my next challenge group! This is a closed group on face book where you get 1:1 support and motivation by me as your health and fitness coach! You no longer need to spend hundreds of dollars on a personal trainer 3 X a week, I am here for you 24/7 for your entire 30, 60, or 90 day challenge!

My next challenge group is starting Feb 10th and is the 21 DAY FIX! This is a brand spanking new program that focuses on portion control, along with exercise.  What a great way to either jump start your body or get off of a plateau! Im not kidding you, people have lost 10-15 lbs in just 21 days.. all because you are using the correct portions and exercising 30 min a day! Everyone can make time for 30 min a day right?!? We make time for what is important! The great part about this is you even get your own containers in this package, along with a nutrition guide! You will be all set for your new healthy lifestyle!

If you would like a spot in my Feb 10th Challenge group, please fill out the application below and I will contact you for more information!

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Week 4 P90X3 Meal plan/Exercise Plan

After the weekend, Im so ready to be back on track! I did not totally fall off, but we had my son's 3rd birthday party and it did involve pizza, an amazing cake, and ice cream! Not going to lie, I am human and I ate some!!  And I enjoyed every bit!! HAHA!

My 3 yr old Chase with his Dinosaur cake!!

So I am back to normal and the bloating is already going away.. Its crazy how different your body feels like eating bad for just one day!
This week, I am using some of my meals that I had on the 21 day Ultimate Reset, which is a 21 day strict cleanse! I still follow lots of the recipes because they were so good and really helped me reach my goals!
Yesterday, it was grrocery shopping, prep day, and cooking up all my meals! I love having these days so I can prepare myself for the entire week.  I save so much time during the week cooking and trying to figure out what I want.

Here is a look at my weekly meal plan! I am definitely strict and will not have any cheat meals this week.. Usually I give myself one, but I had 2 meals off this week, so I'm catching back up! :)

Do you think I had enough tomatoes?!  I definitely need to start looking in my fridge before I write what I need from the store!  Looks like I will be making lots of home made clean ketchup!! ;)-

 So it takes me about 3 hours on my Sundays to prep my food and have it into servings so when I need to run out the door during the week, I can grab and GO!
This gives me NO excuses for passing up a meal, or going to fast food instead!
You also will notice that I cook a lot of the same meals each week.. this helps me save of time and money as well so I am not buying as many groceries! I learn to be frugal, but smart with my food choices too!
I have my Quinoa Salad and Greek Salad which are both from the Ultimate Reset, raw peppers and raw cucumbers to have with hummus.. I use either roasted red pepper or my favorite supremely spicy! I need a little kick in my food! :)

I also prepped for my hubby, so I made lots of Honey Dijon Pork Chops, chicken for my Brushetta Chicken recipe (MY FAV), and some sweet potatoes!
Now, my entire family is set for the week!
Although it is not shown, we also are using Shakeology once daily as one of our meals! I usually use it as my 2nd meal of the day, which actually my hubby does for either his 2nd meal or his lunch. It works out really well for us and have found to have lots of energy and less cravings for chocolate!






This morning, I woke up at 5 am to get in my workout even though I was off work and if felt great!! I feel so much more ahead of the game when I wake up early to get started with my day!!
I am currently doing the P90X3 program which is perfect for me because I love a variety of weight training, cardio, and yoga so I am getting it all!! Today was Isometrics and it was great! Definitely have to improve on a few moves, but I loved every minute of it!

Each week, I feel stronger and stronger, along with becoming more flexible again! I am always trying to improve myself in different ways, so here is an example of what I do.. I swear I was not able to do this last week!

Check out my new move!! WOOP WOOP!! 

I was so excited to do this!! Each week I will get better and better at different moves!! This week, I am off to a great start!!

If you like fitness and eating healthy, have you ever thought about making it a career?? I was on my own fitness journey when I found Beachbody, and since motivating myself, I figured why not motivate others too?!?  This is what I do, I stay at home with my kids, work in my workout clothes, workout, eat healthy, and drink Shakeology, our health shake meal replacements to give me my daily dose of dense nutrition!!
I also get to travel everywhere with my family and meet lots of amazing people!!
Can't get much better than that right?!?

If you are looking for a new career, or even want to help others and make an extra 200$ a month, Beach body coaching may be the ticket for you! I would love to share this opportunity with you and share my experience as a coach thus far!
I started as a coach 1 yr ago, and officially am able to be a stay at home mom and have made up for working as a full time RN!
 CLICK HERE to find out more about Beachbody Coaching!

If you would like to be a part of the #2 team in the entire company, please fill out this application below for a spot in my next coach apprenticeship where you get 1:1 mentoring from me to help you grow a successful business!

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Mediterranean Pasta Salad

Oh how I loved this meal!! Mediterranean food is one of my small obsessions.. Ok BIG obsessions!! You may notice I have lots of recipes that include feta cheese and Kalamata olives in my recipes... I cannot help myself!!

So when I went home to Pittsburgh to visit my mom, I tend to bring home a new recipe for everyone to try. So I decided to make Clean Parmasean Chicken, Kale salad, and this awesome Mediterranean Pasta Salad!! Holy yummy!! This definitely got the job done for me!! 

Mediterranean Pasta Salad

servings 7

Ingredients:

1 Box 100% whole wheat spaghetti noodles

1/2 cup Kalamata Olives 

1 6 oz container Feta Cheese

2 Tbsp Extra Virgin Olive Oil

1 tsp Himalayan salt

1 tsp Black pepper

1 tbsp fresh Basil

1 cup diced baby tomatoes

Directions:

Cook spaghetti as directed on box

After spaghetti cools off, add all other ingredients into large bowl.

Can't get much easier than that right?!

If you are looking for motivation, support, and more tips on weight loss, toning, clean eating, I have a challenge group for the 21 day fix starting Feb 3rd! Spots will be limited, so fill out the application below for one of the 10 spots available!

CLICK HERE to get more information about the 21 DAY FIX

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Chocolate Peanut Butter Oatmeal Muffins

Chocolate Peanut Butter Oatmeal Muffins

Ingredients:

1 cup egg whites

1 cup almond chocolate milk

¼ cup raw cacao powder

¼ cup pb2 powdered peanut butter

¼ cup pure maple syrup

2 medium bananas mashed

2 cups oats

Directions:

Mix well and fill greased or lined muffin tins. Bake at 350 for 

15-20 minutes. Store in refrigerator.


What an easy recipe that helps those peanut butter and 

chocolate cravings!! This can be a breakfast, snack, or 

dessert!

New Year Weekly Meal Plan/Exercise Plan

So, its the New Year and a fresh start! It's time to put away the cookies, cake, and ice cream, and start making new goals!! I know most of you have probably set new health and fitness goals.  I want this year to be different for you!! As some of you know, only 30% of the population actually follow through with there goals.. the other 70% fall off the wagon within a couple months and many within 2 short weeks.  It's difficult, and takes a lot of dedication and consistency, which is why I run my challenge groups.  
Challenge groups?!?  Your probably asking, what the heck are those right?!
As a health and fitness coach, I work with my challengers 1:1 to help them reach their goals.  I add them into a closed group on face book where only the people in the group can see and every day, I provide tips, recipes, and also give meal plans to help you stay accountable and motivated to reach your ultimate goals! 
What are the requirements? 
This is very simple.  I have each challenger use any home DVD program of their choice from beach body, along with clean eating, and replacing 1 meal a day with Shakeology, our health shake meal replacement.  Each fitness program comes with a schedule and nutrition plan, so you will have tons of ideas to use for your journey with clean eating! There are also different intensity levels, so depending on if you are a beginner, intermediate, or more advanced, there is a program out their to fit your needs!
Shakeology comes in different flavors.  You have your chocolate (MY FAV) for your chocolate lovers, Green berry (people who are juicers LOVE this), our newest flavor Vanilla (amazing and you can make so many recipes with it), and we also have Vegan Strawberry and Chocolate! Our Vegan Shakeology is made with pea protein and brown rice protein, rather than using soy or Whey.  
More info on Shakeology:
-Low on the Glycemic index (great for diabetics)
-Gluten Free
-Includes your multi vitamin
-Gives you 6 servings of veggies
-Protein to Carb ratio to keep you fuller longer
-Ingredients are all Natural whole foods (70 + natural ingredients)
-Will help improve your heart health
-Improve your digestive system
-Improve your immune system
-Increases your energy (naturally)
-With all the natural ingredients put in your body, all these benefits can help aid in weight loss
** This is NOT a weight loss shake, NOR is it a PROTEIN shake
This is meant as a health shake, to improve your overall health and well-being.
How amazing to get all this in one bag?!?! Yes, miracles CAN happen!! :)
CLICK HERE  to watch a short clip about Shakeology and WHY it is the best meal for you!

When I first heard of Shakeology by my cousin, Im not going to lie, I thought she was just trying to sell me something.  Since I was looking to lose 40 lbs, I figured, WHY NOT?! What's is the worst that can happen..  I would just be in the same position.. So I gave it a whirl, and soooo thankful I did! I would not be anywhere near my results if I have not started in a challenge group using Insanity and Turbo Fire, and drinking Shakeology on  regular basis.  Within 2 weeks, I was seeing a huge difference! Since incorporating the fitness programs, clean eating, and Shakeology, I have reached my fitness goals and am now sharing my experience with others! 

In my challenge groups, I have each participant take before and after photos and measurements so they can best track their progress.  You would be surprised with the results you get, rather than just going by the mirror and scale.  These true measurements are the most important, other than how you feel inside!! 

Starting Jan 6th, I am running not only 1 group, but 2! My first group is called New Year, New You! Yes, it sounds cliche', but I feel people truly do make lifestyle changes in my groups and feel like a new person! This group allows each individual to pick their own fitness program to use during the challenge.
My second group is actually my first test group! P90X3 is our newest fitness program out their and is absolutely AMAZING!! There are so many things I love about this program.  It is only 30 minutes long, incorporates both cardio and weight training, and is a high intense workout, but has amazing modification, so literally ANYONE of any level of fitness can use this!  I am doing this program with my challengers so am including myself in this test group! I started using the workouts so I can help everyone better explain it, and every new DVD I use ends up being my new favorite! They are all awesome and give me an amazing workout!
Take a look at what P90X3 is all about:


I am sooo excited for these 2 challenge groups to get started because I can smell results from here!! 

As I mentioned above, I help my challengers with meal planning. I make a meal plan every Sunday to give them a guide to use (will differ, depending on caloric intake) and different ideas.  I have been making my own meal plans for quite some time, and love how it works with my body! This is my plan for this week:

You will notice I cook a large amount of the same food.  I do this for 2 reasons.. I save time and $$!
I try to be as frugal as I can, without jeopardizing my health.. I know my body comes first because if I do not have health, I have nothing!

So it is time for a little fitness motivation!! CLICK HERE for a little video I made today to help people get motivated and ready to make their transformation! 

I hope this helps to get you to get started today!! There is never a right time, but the longer you wait, the further those results are! Join me in my next challenge and get into the best shape of your life!! 

Deidra Penrose

Alisha S.

Ashley J.

Celine A.

Start today!

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Week of Christmas Exercise/Meal Plan

I cannot believe its Christmas already!! Time is flying! I know Christmas is tomorrow and I have been totally slacking on getting my presents wrapped for the kids! I just finished at the grocery store, so I am getting ready to start prepping some food!!
I do want to mention how excited I am so stay healthy over the holidays! Now, I know it is difficult, but I am keeping myself accountable by starting a Beach Body Challenge! I started P90X3 yesterday!! I cannot help but when a brand new workout comes out, to get started right away! Our Beach Body programs have done wonders for my body and health so I have to keep the ball rolling!! Yesterday, I did synergistic and LOVED IT!! Today was agility and again.... LOVED IT!! I love that the workouts are only 30 min each and includes weight training! Nothing like burning calories, even after your workout right?! OH YEA!!

I know many of us do not have time for the gym, nor do we feel comfortable going to the gym.  Many do not want to start at the beginning of the year because you will not even get a spot of the elliptical or machine you want.. This is why I run challenge groups!
What are Challenge Groups?!
They are closed groups I hold on face book (no one can see them but the challengers) and each challenger picks a workout of their choice to follow and drinks SHAKEOLOGY (health shake meal replacement) once daily to help maximize your results! I coach each challenger 1:1 to give tips, recipes, and help with meal planning. I give motivation and support to help keep you accountable for reaching your health and fitness goals!

Why SHAKEOLOGY?!
Why do I require Shakeology?? Well, first off, it is the ONLY meal I can assure you are getting all your nutrition you need in a daily dose.  This is an entire meal, that includes your protein, fat, carbs, and every bit of nutrition you need every day! When I say all your nutrition, I mean 1 shake is equivalent to going to the salad bar 6 times! Your multi-vitamin is included! Crazy right?!? Almost hard to believe! But I am here to say, YES, there is such a health shake out there! Now, please.. I do not compare these to protein shakes or weight loss shakes.. These have way more than just protein in them.. These do not only aid in weight loss... It is the whole foods in the shake that give you the health benefits to make the domino effect that will help you lose weight.. The natural ingredients that give you energy, decrease cravings, improve your digestive system.. this is how your body craves more healthy food, therefor, you end up losing weight, or maintaining your health!

Between following a workout program, clean eating, drinking Shakeology once daily, and having accountability and motivation.. Im sure you have NO option BUT to get the most amazing results!!

I have my next challenge groups starting Jan 6th!

I have 1 P90X3 test group, along with another challenge group that you can pick which Beach Body program to incorporate!  If you are interested, you can fill out my application below.  You can also add me on face book at facebook.com/deidra.penrose

Now, most of us know nutrition is 80% of your results right?! Well, if you did not know yet, you do now!  So, I stress the importance of clean eating all the time! I mean, it is crucial for your weight loss/fitness goals! You can workout 2-3 hrs a day and eat like crap and will not see results! But incorporate clean eating and exercise and you are buying yourself a HOT BOD!! So here is what my meal plan looks like for this week!

	DEC 23rd-29th
	P90X3 synergistic	P90X3	P90X3	P90X3	P90X3	P90X3	Rest
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	SHAKEOLOGY- Chocolate PB	P90X protein bar	Shakeology (butter finger)	Egg white omlette with veggies (blog)	Egg white omlette with veggies	Protein pancakes (blog)	Protein Pancakes
Snack	P90X protein bar	Veggies and hummus	Veggie egg white omlette, ww english muffin	Plain Greek yogurt, fresh fruit, ¼ cup kasha mixed berry cereal	Plain greek yogurt, ½ cup fresh fruit, kasha cereal	SHAKEO	SHAKEOLOGY
Meal 2	Grilled chicken, Greek salad (blog)	Veggie burger on ww english muffin, greek salad	Veggies and greek yogurt/ranch dip, bruschetta	Ham, sweet potato, green bean casserole (clean)	Greek salad, ham sand which on ww bread	Turkey sloppy joes (blog), greek salad	Turkey sloppy joes (blog), greek salad
Snack	Ham and turkey on ww bread	2 small clementine’s, string cheese	Ham Sweet potatos  Clean green bean casserole	Shakeology almond fudge	Shakeology almond fudge	Veggies and hummus	Veggies and hummus
Meal 4	Veggie burger on ww English muffin	Steak spaghetti squash alfredo	1 small piece Shakeology pie(blog)	Steak spaghetti squash alfredo (blog)	Steak spaghetti squash alfredo	Meditteranean Pizza (blog)	Meditteranean Pizza left overs
Snack		Green Tea	Green tea	Green tea Shakeo chocolate pb pudding (blog)	Green tea Choco pb shakeo pudding (blog)	Green tea	Green tea
	deidrapenrose.com

I make my meal plans weekly, so I can stick with them! There is NO turning back! Its all about keeping yourself accountable and take action for your goals! The holidays will be over, but those goals are NEVER going away!

Just some tips to keep you on track over Christmas:

1. Pack extra HEALTHY snacks-esp when your away from home, do not allow yourself to have the excuse that nothing is available for you! You are in CONTROL!

2. WATER WATER WATER! Stay hydrated and drink lots of water! If you drink other beverages, your thirst will increase. Water also helps you know when you are really full vs hungry or bored. 

3. DON'T forget your goals! Keep a picture of motivation saying on your phone to look at when your feeling a little tempted!

4. Holidays are for celebrating with family and friends, NOT EATING! Remember the real meaning behind the holidays!

5. Just because you have been eating good does  NOT mean you can treat yourself like a dog! We are human, we reward ourselves with clothes, pampering ourselves, but don't take a step forward and 2 steps back because you felt you did good for a week!

6. Get your workout in early! If you get it done before everyone wakes up or you have company, that is a HUGE task that you feel a HUGE sense of accomplishment with! 

7. Share the health with your family! Make a dish for your family that is healthy! Do not sacrifice your goals, for others! You may be surprised on who enjoys your healthy recipes!!

8. PORTION CONTROL! If you are going to eat what makes you happy, please at least help yourself and use portion sizes! You do not need 2 servings of mashed potatoes! Its going to go right to where you do not want it to... YOUR BELLY!!

9. Just be satisfied with 2 bites! I love the 2 bite rule.. Honestly we all know the 1st bite usually tastes good.. the 2nd even better.. but after than, its EXTRA CALORIES WASTED!  Even better, when you take that bite, ask yourself if its really worth it? Does it really taste that good?!?! Then, make the decision on if you should eat it or not! 

10.  Do not eat 3 hrs before bed. you do not need the extra calories at night.. I mean, your not working out in your sleep right?!? ;)

There you have it, ALWAYS remember your goals, NEVER settle for less, but ENJOY the holidays!!  BE SAFE!! BE HEALTHY!! 

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