15 LOW CALORIE FOODS!

15 LOW CALORIE FOODS!

Sometimes, we just need that "crunch", or few bites of something just to keep us going without having that yucky bloated and full feeling! So I am excited to help you out!!

Do not feel you have to starve yourself to get to your weight loss goals! There are TONS of ZERO CALORIE foods that you can have to satisfy you and will keep you moving forward with your weight loss goals!

1. ASPARAGUS- This yummy green veggie is not only low in calories, but it contains high levels of amino acids and acts as a diuretic, flushing excess fluid out of your system!

2. BERRIES- Blueberries, Raspberries, Strawberries, whatever you would like, they are full of anti-inflammatories, which helps reduce the risk of heart disease and cancer.

3. BROCCOLI- This veggie is packed with lots of fiber, vitamins and minerals and contains antioxidants that can actually help improve odds of breast cancer survival and reduce the risk of colon cancer.

4. BRUSSEL SPROUTS- Ok, I seriously, NEVER ate this veggie until about a year ago! I was missing out!! This veggie is full of fiber and cancer preventing phytonutrients.

5. CAULIFLOWER- Cauliflower is full of cancer-fighting phytonutrients, and is a great source of Vitamin C and folate.  I love making healthy pizzas made with Cauliflower crust! 

Cauliflower Pizza Crust Clean

6. CUCUMBER- Cucumbers are a great source of antioxidants and Vitamin C.  Cucumbers help reduce inflammation, flushes out toxins, and helps fight cancer. Cucumber are also known to help improve blood sugar and reduce cholesterol.

7. GRAPEFRUIT- A.KA. The "Powerhouse for Heart Health"- This amazing fruit contains Vitamin C, Folic Acid, & Potassium, along with Pectin which is a soluble fiber that may help against atherosclerosis. 

8. KALE- Kale is one of the best superfoods and is a great source of Vitamin B, Folic Acid, and Mangenese which helps regulate blood sugar and is essential for proper immune system function.

9. LEMON- These citrus fruits are filled Vitamin C and are a great source of Fiber. Studies have shown that loading up on C-rich  citrus at the first sign of illness may reduce the duration of a cold by a day.

10. LETTUCE- What is great about lettuce is you can eat just about any kind and its all good for you!! I like to go for the dark green, which has a great source of B Vitamins,  folic acid, and Manganese, which helps regulate blood sugar and is essential for proper immune system function.

11. PEPPERS- These veggies are packed with Vitamin C fiber and are perfect for that craving for "crunchy" snacks! 

12. SPAGHETTI SQUASH- This amazing veggie that replaces noodles while making you feel fuller, has a wide variety of vitamins and minerals.  It is high in fiber and helps aid in weight loss.  Squash helps reduce the risk of heart disease, helps regulates blood sugar, and lowers cholesterol.

13. TEA- Teas are high in polyphenols which are anti-oxidants that protects cells from DNA damage that can cause cancer and other diseases.  Tea can also lower LDL cholesterol or "bad" cholesterol, ward off osteoporosis, and boost your brain power.

14. TOMATOES- These nice red veggies contain lots of potassium, fiber, and Vitamin C. 

15. ZUCCHINI- This veggie is packed with Vitamin A & is the ultimate high volume food where you can eat it, and fill up fast on just a few calories!

 Ok, so how often do you eat these foods? Maybe time to replace those unhealthy, greasy foods and snack with colorful, fresh foods that will help improve your health, and at the same time, fuel your body so it craves more of these superfoods and high quality foods so you can get closer to your health and fitness goals!

If you would like more tips, support, and accountability to tone, lose 5, 10, 25, or 50 lbs, please fill out the application below for an exclusive spot in my next 30 day online fitness challenge group! 
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Balsamic Scallops & Asparagus over Spaghetti Squash

Today was a PERFECT day for meal prepping!! Easter is over and it was FINALLY nice outside! So the grill came out, I took my challenger grocery shopping and we prepped our meals for the week together!

Some of the groceries we bought were:

VEGGIES:

Green beans

Asparagus

Spaghetti Squash

Butternut Squash

Onions 

Tomatoes

Spring mix/Spinach 

Mushrooms

Protein:

Chicken

93% Lean Beef (for hubby and maybe I'll have some stuffed peppers :) )

Egg whites

Tilapia

Scallops

Fats:

Natural Peanut Butter

EVOO

Almonds (raw and yes I buy coconut almonds by blue diamond)

PB2 (peanut butter powder with 85% less fat)

Dairy:

Almond milk

Greek Yogurt (plain)

Other:

Balsamic Vinegar

Agave nectar

Fresh minced garlic

So here is an example of what I get when I am eating clean and prepping for the week.  Since my NPC Figure Competition Saturday, I have literally fallen off track with my eating which I kinda new it was going to happen because I was allowing myself to enjoy a couple days before cracking back down to the grind.  Fortunately, I actually miss my clean foods!  Once you are eating so healthy, your body and taste buds get acquired to what you are feeding your body with, just as if you eat unhealthy. 

So on a good note, I'm excited for this meal prep and get back into my regimen!

**NEW RECIPE ALERT**

BALSAMIC SCALLOPS & ASPARAGUS OVER SPAGHETTI SQUASH

Serves 2 

Ingredients:

• Scallops 8 oz
• 1 bunch of fresh Asparagus 
• 1 medium Spaghetti Squash
• 4 Tbsp EVOO 
• 4 Tbsp Balsamic Vinegar 
• 1/4 red onion chopped
• 1 Tbsp minced garlic
• 1 cup chopped bella mushrooms
• Spray Pam

Directions:

1. Turn on grill and pre-heat to medium 
2. Take Spaghetti squash and cut length wise, and with a spoon  cut out the seeds and middle. 
3. Flip squash upside down so round is facing up onto a plate.  Put in microwave and cook for 12-14 min (depending on how big).
4. Cut asparagus stems off and place on large piece of foil. 
5. Add 1 Tbsp EVOO on top of asparagus, along with 1 Tbsp minced garlic, mushrooms, and 1/4 red onion chopped. Place on grill for approximately 6 minutes or until dark green and tender to poke with fork.
6. On another piece of foil, spray with Pam and place scallops on top and put on grill to cook for approximately 8 minutes.
7. Once spaghetti squash is done, use fork and take out squash (should look like spaghetti).  Put on plate (approximately 2 servings per squash)
8. Once asparagus is done, set 6 slices on top of spaghetti squash with onions, mushrooms and garlic.
9. Place scallops (4 oz per serving) on top of asparagus and spaghetti squash.  Top of with 1 Tbsp EVOO and 2 Tbsp Balsamic vinegar. 
10. Serve and ENJOY!!

One of the fitness programs I use frequently to help with my own health and fitness goals is the 21 DAY FIX EXTREME where the program is focused on portion control, but has a variety of workouts... you get Upper body, Lower body, Total body, Cardio, Yoga, and Pilates, but whats even better is the program challenges you with using weights during each workout!

For the 21 Day Fix Extreme, I use:

1 Red container

2 Green Containers

1 Blue container

*If you interested in getting more clean recipes, nutrition and fitness tips, and would like daily accountability and support to reach your health and fitness goals, please fill out the application below for a spot in my next 6 week Beachbody Boot Camp Challenge!  

Time to get that summer body so you don't have to be covered up at the beach or pool!

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NPC FIGURE COMPETITION PREP- BOODY BEAST AND INSANITY MAX 30 WEEK 2!

OHHH man!!!! Ok so when people go to the gym and prep for their shows, I must say from my own personal experience,  you can still kick your own ass and get the same results at home!! I do love the gym, but with my boys being home with me, I just like to save time and driving back and forth by working out at home! Plus its easy for me to get right back to work :) Its like my little workout during lunch break! 

Love it when my kiddos join in on the fun!!  <3 font="">

So I am 14 weeks out currently from my 2nd NPC Figure Competition and I am doing things a little different this time around!! Last show, I did my morning cardio at home with my home workouts FOCUS T25 and 21 DAY FIX workouts, mostly cardio and plyos..... Then my afternoon was my weight training at the gym.  Post weight training, I did my other 30 minute cardio workout (usually high incline, stepper, plyo, or elliptical.  

My before and after of Insanity Max 30 workout! BAHH that was tough!

This time around, I will continue doing my cardio in the morning at home but am following the INSANITY MAX 30 program which is our newest program out by Shaun T himself- high impact cardio workouts, 30 minutes long, no weights required, and is a total body workout! My afternoon workouts, I am following the home fitness program BODY BEAST which is where I get my weight training to build my muscles.  Since I need to focus on my legs, shoulders, and back, I will be doing those 2 times a week instead of 1.  I am not currently doing 2 cardio workouts a day, but starting in less than 2 weeks, I will incorporate my high incline, stepper, and elliptical in post weight training so I will take my DVD to the gym and do it there.  I am pretty pumped that I have my routine down and a good plan set in place!
I am in week 2 of my training and I'm already feeling great!! After gaining 20 lbs back from my first show which was only 2 months ago, I was feeling pretty bad... but so glad I got myself into such good shape that I'm getting back in the groove pretty quick :)
Today was my 2nd leg day and it was suppose to be Tuesday, but I was so sore from my last one, that I needed to rest more!! EEEK!! It was another killer!!!

Come back abs!!

A litte Insanity Max 30 Strength Tabata!! 

One thing I am also doing differently is trying to take myself off my addiction to pre-workout drinks! I use E&E which is our supplement through my company Beachbody, but instead of using 1 or 2 scoops, I would use it over and over as I felt tired, and and now addicted... I also use C4, which is another pre workout formula, and used more than the required dosage... I was using up to 6 servings a day... NOT GOOD!! So I am sucking it up, and moving on to Green Tea! I've been clean of pre workout drinks for 2 days!! YIPPIE!!! I took a 3 hour nap yesterday and literally layer down for almost 6 hours, and today took a 2 hour nap even with 3 cups of Green Tea... I know my health is more important, so even though I'm slacking to get my work done when I need to, I'm sticking through it!! On a good note, after almost not doing my leg day today, once I got going, I felt SOOOOO much better and had my energy back!! Now its midnight and I'm drinking more Green Tea and getting my work done that I didnt do this afternoon ;) Better late than never right?!? 

On to the nutrition part!! Here is my meal plan for the week!!

 My nutrition has significantly improved since getting back on track last week!! This week, even better!!! I have had some pretty good cheat meals when I was allowed them, but I will slowly make them a little better too!! My healthy food is tasting great again and love my chicken and man cakes!!! Im back in the game!!! WOOHOOO!!!

Chicken Alfredo Spaghetti Squash

I did make a different breakfast since I added a new recipe to my blog and it was amazing!!! Banana Bread Quinoa!

Last but not least, some of my yummy chicken, sweet potatoes, and broccoli! :) 

To get more information on clean eating and reaching your own health and fitness goals, please fill out the application below for a spot in my next fitness challenge held in a closed group on Facebook! You will get 1:1 support and coaching from myself, along with daily tips, recipes, and accountability!!

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Healthy Grilling Ideas!

So who doesn't love the summer time and the chance to use the grill to cook?! I have become slightly obsessed with my grill, but in a good way! Instead of cooking inside and baking, I'm using the grill to my advantage! 
Since I am prepping for my first Figure NPC show and I am about 13 weeks out, I am using the grill for almost all my protein and veggies!! I don't know why, but everything tastes SOOOOO much better this way!! 

Some ways to keep your nutrition regimen healthy while grilling:

1. Use the grill instead of cooking with butter
2. Grill veggies and use spray EVOO instead of cooking on stove in butter
3. A little seasoning doesn't hurt to improve the taste
4. Add fruit as a side instead of heavy carbs like macaroni or potato salad
5. Lay off the salt- Herbs will do the trick!

Here are just a few things I have grilled over the past week:

Zucchini Turkey Burgers

Zucchini from the garden!

What better food than using from your own garden??! Ok well my mom's garden lol! Mine aren't up yet! Hopefully I didn't kill them!! Im not good with watering haha! This seriously saves so much money at the grocery store, especially when we know veggies can be expensive, along like any other food!

 Oh yea!! Topping it off with just a little shredded cheese, garlic powder, and pepper!

Kabobs?!? HECK YES!!!

Yesterday, I went crazy with my veggies lol! 

Since I am not allowed my raw veggies with hummus, I had to find away to still eat the veggies... These are mini sweet peppers sliced up and I also added sliced zucchini, onions, mushrooms, and of course minced garlic and pepper!! YUMMO!!

I am so proud of myself for creating this recipe!! Ok, this may have been out there, but I thought of it without searching lol!

Spaghetti Squash with Chicken and Grilled Veggies

Ingredients: (Serving approx 6)

• 1 lb of 6 oz chicken breasts grilled 
• 1 small spaghetti squash
• 1 medium zucchini
• 1 lb mini sweet peppers
• 1/2 medium onion chopped
• 4 oz raw mushrooms
• 2 tbsp minced garlic
• 1 tsp crushed black pepper
• 3 tbsp EVOO

Directions:

To cook Spaghetti Squash:

-Cut in half length wise 

-Remove seeds from middle on each side and set upside down on plate (round part facing up)

-Cook in microwave for approx 12-14 min or until soft

-Let cool

-Use fork to remove squash that will appear like spaghetti

1. Grill Chicken on medium until thoroughly cooked.
2. Take raw peppers and zucchini, mushrooms, onion, garlic, black pepper, and EVOO and place on top of foil. 
3. Mix so EVOO and seasoning is throughout veggie mix
4. Grill on medium for approx 12 min without covering, stirring a few times to brown ends slightly. 
5. Cut Grilled chicken into small cubes.
6. Place Spaghetti squash on bottom of plate to act as spaghetti noodles, then once veggies are done, place on top of squash, then top with cubed chicken.
7. ENJOY!!

* If you would like more help with clean eating and reaching your ultimate health and fitness goals, please fill out my application below for a spot in my next 60 day fitness challenge group held in a closed group on Facebook.  I will work 1:1 with you to give you daily motivation and support, along with tips, recipes, and help with meal planning!

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Spaghetti Squash

Spaghetti Squash

I know how much people love spaghetti, so what better way than to replace your noodles with veggies?!? Yes, no need to have the heavy carbs in the evening.. you can now make spaghetti squash as a replacement and its SO easy!!
Get ready for a simple, healthy recipe that the family can all enjoy together!

Spaghetti Squash- I had no idea what it looked like, so here it is for when you want to purchase at the grocery store!

Ingredients:
1 medium spaghetti squash
1 12 oz can diced tomatoes
1 12 oz can organic tomato sauce
1/4 cup Parmesan cheese
Pepper and salt to taste
*4 oz piece of baked chicken for protein to complete meal



Directions:
Cut Spaghetti squash in half length ways and place upside down in microwave on a paper towel and cook on high for 10 min.
Preheat oven to 350 degrees
Once Squash is done, take out and let cool for 5 min and then fork out into a dish
Drain tomatoes and pour on top of spaghetti squash in dish
Pour sauce over top

Sprinkle Pepper and salt to taste
Mix ingredients in dish slightly with fork
Sprinkle Parmesan cheese on top
Put in oven uncovered for 15 min
Take out and let cool before serving
* To add some protein, add a 4 oz piece of baked chicken on top!

Weekly Meal Plan, Exercise, and Goals!

I cannot believe the end of September is here already!! Although I love summer, I am really looking forward to watching the leaves fall, and dressing my boys up to go to pumpkin patches and hay rides!! I just went this morning to get one of my sons' Halloween costume that is sooo adorable, but of course he will not try it on!! AHHH! 

So other than my family time I am excited for, I am also ready to begin another awesome week of staying fit and maintaining my health and appearance! Every Sunday, I make a meal plan for the entire week, I make a grocery list, and go to the store and get everything I need!  After I get home, I am on a mission to cook all my food! I love doing easy snacks and meals because it saves me hours in the kitchen and I can take that time and put it towards time with my family! So in reality, I literally just took from 9 am until 130 pm to do everything and now I am worry free for the week!! 

Meal planning has been one of the best things I could have ever started because it sets me up for success, and gives me NO excuse to miss a meal, or fall off the wagon!! Everything is right in front of me!! 

Here is my plan for the week: As you see, I make a couple meals and just use them a few times so I am not wasting food, but saving money!!

	Sept 23rd-sept 30th
	Insanity Class	Body Beast Cardio	T25 Total Body Circuit	Pole Fitness	Yoga	Insanity	Rest/stretch
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	Shakeology Almond Fudge	Egg whites, kale with pine nuts, 1 slice Ezekiel bread	Shakeology choco peanut butter	Egg Whites, kale, pine nuts, 1 slice Ezekiel bread	Shakeology (almond fudge)	Shakeology (vanilla almond)	Banana protein bar (with vanilla shakeolog)-Blog
Snack	1 apple, 1 oz raw almonds	Shakeology	1 apple, 1 oz raw almonds	1 apple, 1 oz raw almonds	Greek yogurt with fresh fruit drizzle pure maple syrup	Greek yogurt with fresh fruit	Greek yogurt with fresh fruit drizzle pure maple syrup
Meal 2	Greek salad cucumber/ tomato salad (blog)	Greek salad, cucumber/ tomato salad	Left over chicken alfredo with spaghetti squash	Grilled chicken, greek salad	Left over Crock pot black bean and sweet potato turkey chili (blog)	Mediterranean cheese sandwhich (blod)	Mediterranean cheese sandwhich (blod)
Snack	3 Hard boiled eggs, wheat crackers	Raw veggies and hummus	Raw veggies and hummus	3 hard boiled eggs, 4 whole wheat crackers	1 apple. Almonds 1 oz	Peppers and hummus	Peppers and hummus
Meal 4	Chicken Alfredo with spaghetti squash	Chicken Alfredo with spaghetti squash	Crock pot black bean and sweet potato turkey chili (blog)	Crock pot black bean and sweet potato turkey chili (blog)	Greek Salad , grilled chicken	Off meal	Pot Roast, with whole wheat noodles
Snack	Banana protein icecream (blog)	Kale chips	Kale chips	1 rice cake with natural peanut butter	1 rice cake with 1 tbsp natural peanut butter	Banana protein icecream (blog)	2 shakeo balls (blog)
	http://deidrap8.blogspot.com

I made more than enough Chicken Alfredo with spaghetti squash for my husband and kids to eat today for lunch and they literally ate every bit on their plate!! I love being able to cook healthy for my family and they do not even realize it! 

Another meal that I made today was simple, hardly any work at all, but healthy! Crock Pot Black bean and Sweet Potato Turkey Chili! You literally throw ingredients in and walk away!! These are the kind of meals I like! I usually do an easy recipe with another that requires a little more work, so it evens itself out!

One of my favorite meals that is easy and convenient, especially with my busy schedule with 3 jobs, kids to daycare, exercise, and other family tasks, I use SHAKEOLOGY!

Shakeology is a meal replacement shake that gives you all the nutrition you need in just 1 meal! You get your servings of fruits and veggies, your multi-vitamin (yes, no more buying multi-vitamins), and is ALL natural, NON-GMO, Gluten FREE, and even low on the glycemic index, so diabetics can use this shake and improve their blood sugars and A1C!! 

I have used shakeology once daily for the past year, and never gone away from it,  Within 2 weeks, I felt an increase in my energy levels, and my digestion improved, along with my cravings subsiding! 

What other benefits does Shakeology have:

• Increase in energy
• Improve your digestion
• Improve your immune system and immune response
• Curb your cravings
• Lower your blood pressure and cholesterol
• Improve heart health

What nutrients are in Shakeology that help so many different areas?

• Proteins and amino acids: Help build lean muscles, heals wounds, improves skin and hair, supports optimum brain function and mental clarity, reduce cravings, and improves your mood
• Antioxidants: helps reduce damage in the body caused by free radicals and lowers the chance of heart disease, high blood pressure, dementia, and arthritis
• Phytonutrients: Helps boost immune system, helps fight diseases, detoxifies the body with alkalizing agents, slow the aging process
• Adaptogens: Protects the body from stress and helps balance endocrine hormones and the immune system
• Prebiotics: Helps promote better intestinal health by aiding the digestive process
• Digestive enzymes: Helps the body break down foods and increase absorption of nutrients

Pretty intense right?! 

Since 70-80% of your weight loss and health goals come from nutrition, it is highly  important to eat clean, and get the proper nutrition every day.  This is one meal every day I do not have to ever worry about! No shopping at the store because it comes to my front door every month. No need to cook 1 meal, I throw it in a blender and drink it! 

If you are interested in starting Shakeology as a part of your daily nutrition, go to: www.myshakeology.com/deidrap8

CLICK HERE to watch a short clip of what SHAKEOLOGY is about!

If you are looking to not only improve your nutrition, but get into a great exercise and healthy routine, you can join my next challenge group starting Oct 14th! You get 1:1 coaching with me to help you learn everything you need to know about clean eating, exercise, and living a healthy and fulfilling lifestyle. My groups are 60-90 days long and is a perfect way for you to reach your ultimate health and fitness goals!  

This is a great way to get the support and motivation to keep you going. Sometimes the gym keeps you at a plateau and you don't see the results you want, no matter how long you work at it. 

Switching your routine up may be what you need and from experience, tricking your body is the best way to reach your goals! 

Message me for details on my challenge group BATTLE OF THE BULDGE!!

deidra.penrose@yahoo.com

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