Clean eating BBQ sauce

Ok so for YEARS I have loved BBQ sauce! I love sweet, smokey, spicy, YOU NAME IT, I would eat it. Ever since I began to eat clean a little over a year ago I have not been able to bring myself to buy it even once! I mean if someone made it at a party, TRUST ME, I would sneak it in as a "cheat bite" here and there. I love chicken bbq, pork bbq, and pretty much BBQ on anything! 

BUT...have you ever read the label on a bottle of sauce? Wow, I was amazed when I started reading what is in there! To name a few: high fructose corn syrup, modified food starch, xantham gum, caramel color, soybean oil, natural and artificial flavors, yellow #6, red #40, titanium dioxide, blue #1 and the list goes on!

Sooo I finally broke down and created a sauce. It was a mixture and hodge podge of ingredients to begin with and I added and tasted as I went BUUUT...I am giving you the recipe to the best of my memory and you can add and substitute as you feel your taste buds allow! I HOPE YOU ENJOY!!

INGREDIENTS:

Disclaimer #1 (and there are a few) I used what I had on hand so some things were not organic!!

• 1 (15 ounce) can tomato sauce – no sugar added, lowest salt
• 1 (6 ounce) can tomato paste – no sugar added lowest salt
• 1 tablespoon Braggs liquid aminos or lowest sodium soy sauce
• 2 teaspoons cumin
• 2 tablespoons smokey paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 3 tablespoons unsulfered molasses
• 2 tablespoons raw honey
• 5 tablespoons balsamic vinegar

Directions:

1. Combine all ingredients together in a medium mixing bowl and mix well using a whisk.
2. Use as you would any other bbq sauce!

Here is the finished product! 
Disclaimer #2 (yes that is white bread, I eat that sometimes b/c I buy the least evil kind of "crusty" bread when I feel like it! LOL)

For many more recipes to come don't forget to sign up for my blog by email :)

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www.mindfulimpacthealth.com

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or good old fashioned email at dawnjeterfitness@outlook.com

"You life does not get better by chance, It get's better by CHANGE."

Clean Eating Yellow Squash Au Gratin

Lately I have found myself overwhelmed with yellow squash from just 2 tiny plants! They are not so tiny anymore and I have to come up with new ideas!

Here is what came about a few days ago!

2-3 pounds of yellow squash
2-3 pounds red skin potatoes
olive oil
1/2 cup of unsweetened almond milk
motzerella cheese
cheddar cheese
parmesan cheese

Directions: 

Thinly slice the potatoes and squash into circles. Lay them all into a roasting pan and add the almond milk. Cover and cook at 350 for 30 minutes. Uncover and mix in cheddar and motzerella cheeses. Cook 15 more minutes uncovered, pulling out to sprinkle with the parm for the last 5 minutes. I topped this with fresh basil from my garden and a little sea salt did the trick! This dish was a hit at a recent party! You can add meats, tofu, or beans for extra protein and call this one DINNER!!

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Cooking tips to keep you FIT

We all know that 80% of our fitness results come from what we do in the kitchen. I wanted to write this little blog to give you a few tips to add to your hard work in fitness. As I get ready to venture into a clean eating support group with some very eager students, I wanted to share a few tips here first! Whether it be that you are a bit too generous with the olive oil, or you are falling for the 'low fat' options on food labels, this post will surely help you in some way!

#1: Easy on the olive oil...

No doubt olive oil is a healthy fat—it's rich in heart-healthy monounsaturated fatty acids. In addition, the aroma of olive oil may even improve satiety, prompting you to eat less at later meals, finds a recent German study. But that doesn't mean you can pour it on without measuring! One tablespoon of olive oil contains 120 calories, and if you're eyeballing how much you add to a pan, it's easy to pour twice that—and therefore, twice the calories. It is suggested that you should use just enough oil to coat the pan's cooking surface, then using a paper towel to wipe off any excess oil before adding other ingredients. In addition, try sautéing veggies in low-sodium chicken or veggie stock or white wine.

#2: Don't forget to spice things up

Rethink how you add flavor to foods. Instead of covering steamed broccoli in butter, sauces, or cheese, reach for your spice rack. I find that when I add herbs and spices to foods, they are just as tasty as if I had cooked in fattier items such as butter. Some of my favorites are rubbing fish with dill,  smokey paprika, and garlic and topping with a squeeze of lemon. Also try covering chicken breasts with rosemary, garlic, lemon or orange slices, and sage before baking it in the oven.

 #3: Elevate your meat when baking in the oven

Baking chicken in the oven can definitely help save calories over pan-frying or sautéing, but here's what you're probably missing: you should elevate the meat and cook it on a rack. This allows the fat to drain away. Do the same with veggies. Toss them with oil, salt, and pepper, then roast on a rack placed atop a baking sheet. When done, they won't be swimming in gobs of oil, but you'll still enjoy the same delicious flavor.

#4: You're COOKING everything

Because research shows that adults are eating far too few fruits and vegetables, it's a good idea to try to get more into your diet, whether steamed, roasted, or grilled—whatever way you love them the most. But don't forget to eat them raw, too. The process of cooking produce makes more calories available to the body. That means your body burns more calories by simply digesting raw foods, which could translate into weight loss. (Sure, it's a minimal amount, but over time this can add up.) So don't forget to include big salads; with raw options like sliced cukes and red peppers, dipped in salsa or guac; in your meal rotation.

#5: You think pasta was made for noodles

If you've already switched from white pasta to whole wheat versions, then give yourself a pat on the back. Pasta made with 100% whole wheat flour digests slower than refined versions, so you stay fuller for longer. But there's life beyond wheat noodles, and it saves mega-calories and dials up the nutrition: veggies masquerading as noodles. Think spaghetti squash, zucchini and squash ribbons, and sliced asparagus. One cup of spaghetti squash contains 42 calories compared with one cup of pasta at 200 calories. Top veggie "noodles" with a tomato sauce and turkey meatballs and you've got a lower-carb and lower-calorie (but still satisfying) meal. One tip: when making spaghetti squash, don't salt it before cooking, which adds about 16% of your daily value of bloat-inducing sodium. The sauce you put on top will contain enough salt to flavor the dish. (want another tip? Make your own sauce and save on sodium bloating all together)

#6: You are making baked goods "clean" or "paleo"

You know the tricks to "healthify" treats like cookies, muffins, and brownies: use puréed fruit instead of refined sugar, and add black bean purée to brownies. Try whole-grain flour in your muffins. And while it's a good idea to make an effort to add as much nutrition as possible to treats, it makes it easier to justify a splurge. In fact, people eat larger portions if food is marked "healthy." So you may snack on four cookies instead of two because your new recipe contains half the fat—but this defeats the entire purpose.


For many more tips to come, please join me in my 30 day clean eating support group where I will guide you into clean eating and help you lay the groundwork so you can be successful in health.

You can request to join here: https://www.facebook.com/groups/1513030335592770/

or send me a message on facebook at:

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www.facebook.com/jeterfitness

Be sure to sign up to receive my blog by email and you can also find me below:

dawnjeterfitness@outlook.com
www.mindfulimpacthealth.com

Make it a Healthy Day!!
 

3 Day Refresh Results

Good Monday morning to you all! Last week I wrote about the 3 Day Refresh program that I was about to try and the results are in! First, I want to recap a little about the program so you get a feel for where I am coming from. 

 WHAT IS THE 3-DAY REFRESH?
IT'S JUST 3 DAYS, so we keep it simple. 3 shakes a day, a fiber drink, plenty of filtered water, plus 3 small meals and fresh fruits and vegetables throughout the day to keep your energy and metabolism going. 

Check out this link to a video that can explain it:
 http://beachbodycoach.com/esuite/home/DawnJeter1?bctid=3606427874001

IT HAS JUST 4 STEPS:
1. SHAKEOLOGY® FOR BREAKFAST
Packed with potent superfoods, Shakeology starts each of your days on the Refresh with Your Daily Dose of Dense Nutrition® to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels.* Available in your choice of 6 flavors, including
recommended vegan options.  

2. VANILLA FRESH SHAKES FOR LUNCH AND DINNER
This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.* 

 3. FIBER SWEEP DRINK
Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks. As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels, and may even reduce the risk of coronary heart disease.*

4. PLUS 9 HEALTHY AND DELICIOUS RECIPES
9 easy-to-fix, healthy, and delicious recipes for lunch and dinner, each one packed with rich flavor that even veggie-haters will love. Then treat yourself to Refresh-friendly snacks to add a little tasty variety to every day.

So are you ready for my results?? In just 3 days I lost 3.2 pounds and 1.5 inches off of my middle and 1.5 inches off of my butt! but best of all, I re taught myself healthy eating!

 Now I am back to doing my workouts low impact with Piyo but dripping in sweat!

If you are ready to Refresh with me, here is the link!

http://teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=266974

If you are ready to Piyo with me for strength, flexibility, low impact, and functional body movements, here is that link!

http://teambeachbody.com/shop/-/shopping/BCPPY160?referringRepId=266974

 

 

If you are ready to Refresh contact me!

Dawn Jeter 

Certified Personal Trainer/Fitness and Health Coach

dawnjeterfitness@outlook.com

www.mindfulimpacthealth.com

(970)531-7622 

Weight Loss with 3 Day REFRESH cleanse

 

 

WANT A CLEAN BREAK FROM BAD HABITS?

The 3-Day Refresh™ will get your body back on the fast track to weight loss and new healthy eating habits—GUARANTEED OR YOUR MONEY BACK (less S/H)!

WATCH THIS VIDEO TO LEARN ABOUT THE 3-DAY REFRESH
THEN ASK YOURSELF...
What do you want to achieve in 3 days? Do you want more energy? To feel more like yourself again? More like the happy, confident, fundamentally healthy person you know you can be?

 http://beachbodycoach.com/esuite/home/DawnJeter1?bctid=3606427874001

WHY DO A 3-DAY REFRESH?
A little ice cream here...
an extra slice of pizza there...and before you know it, your jeans are too tight and you need a quick way to lose a few pounds and get back on track. Or maybe you're just finally ready to start a new weight loss program, and you want to jump into it with total commitment...

3-DAY REFRESH IS A DRAMATIC CHANGE THAT WILL HELP CLEANSE YOUR BODY AND IMPROVE THE WAY YOU FEEL — WITHOUT STARVING YOURSELF.

Specially formulated shakes for 3-day results. Easy-to-prepare "clean" meals DESIGNED to help you lose a few pounds and never feel deprived. GUARANTEED or your money back (less S/H).

THIS IS HOW YOU BREAK THE CYCLE OF BAD EATING AND GET A JUMP START ON HEALTHY WEIGHT LOSS.

ONLY 3 DAYS, AND THE RESULTS ARE AMAZING. CONQUER YOUR CRAVINGS.
Get a visibly flatter tummy. Feel light and energized. Your clothes will fit better.
3 days to FEEL GREAT, and to feel great about WHAT YOU'VE ACCOMPLISHED.

WHAT IS THE 3-DAY REFRESH?
IT'S JUST 3 DAYS, so we keep it simple. 3 shakes a day, a fiber drink, plenty of filtered water, plus 3 small meals and fresh fruits and vegetables throughout the day to keep your energy and metabolism going.

IT HAS JUST 4 STEPS:
1. SHAKEOLOGY® FOR BREAKFAST
Packed with potent superfoods, Shakeology starts each of your days on the Refresh with Your Daily Dose of Dense Nutrition® to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels.* Available in your choice of 6 flavors, including
recommended vegan options.

2. VANILLA FRESH SHAKES FOR LUNCH AND DINNER
This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.*

3. FIBER SWEEP DRINK
Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks. As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels, and may even reduce the risk of coronary heart disease.*

4. PLUS 9 HEALTHY AND DELICIOUS RECIPES
9 easy-to-fix, healthy, and delicious recipes for lunch and dinner, each one packed with rich flavor that even veggie-haters will love. Then treat yourself to Refresh-friendly snacks to add a little tasty variety to every day.

Plus a 30-DAY MONEY-BACK GUARANTEE! (less s&h)

WHAT IF YOU'D LIKE TO LOSE MORE THAN A FEW POUNDS? Do the 3-Day Refresh once a month to lose more weight, and make longer-lasting changes in the way you feel. Denise D. "I've now done the 3-Day Refresh every month. Every time I do it, I feel more energy, I lose more weight, I lose inches, I feel lighter, and it's putting me in the right direction for where I want my health to be."

RESULTS THAT LAST OR YOUR MONEY BACK.!

If you are ready to Refresh contact me!

Dawn Jeter 

Certified Personal Trainer/Fitness and Health Coach

dawnjeterfitness@outlook.com

www.mindfulimpacthealth.com

(970)531-7622 

PIYO Moves Explained

I am so excited about this new workout program I started last week. It's called Piyo. NO WEIGHTS< NO JUMPS, JUST HARDCORE RESULTS!  Many people have heard of Piyo and it has been taught in gyms across the country for years. But now, you can do it at home in your own living room! This is a DVD workout program from celebrity trainer Chalene Johnson. She is the creator of other programs such as Turbo Fire, Turbo Jam, Chalene Extreme, and more! 

If you have ever suffered injuries from participating in sports or high impact workouts, Piyo is for you! If you are a cardio junkie and need to stretch out and recover, Piyo is for you! If you love to lift heavy and need to loosen up, Piyo is for you! If you need an excuse for new workout clothes, Piyo is for you! If you have tried everything else and need something that really works, Piyo is for you!

Piyo is a fusion of Yoga and Pilates, but is also functional strength training for your body. It contains yoga inspired moves with an up tempo pace for serious fat burning cardio, strengthening, and lengthening. This program is 60 days in length with workouts from 20-40 minutes per day. Who can't fit in a 20 minute  workout?? In these 60 days you will begin to develop intense core strength and lean muscle development like in a Pilates class, but also the body sculpting and stretching benefits you would see from regular Yoga. Let's not forget the heavy-duty calorie blasting of pure all out cardio! And the best part about Piyo, is it is completely low impact!

Here are some examples of some of the moves you will be doing in Piyo:

This is called beast. You will get on all fours and then lift your knees a few inches off of the floor, holding your body weight evenly between your hands and feet. From there you will touch right hand to left thigh and left hand to right thigh alternating without shifting your hips. Trust me, this is harder than it sounds!

Another move Chalene likes to use is the tricep pushup! These are done by getting into high plank and turning your fingertips outward slightly so your elbows are press into your sides. From there you will  lower down keeping your elbows pointing back and close to your rib cage. These can be modified on your knees when starting out because they are difficult!

One other move that is a real scorcher is the Piyo pike. Here she has you go from a side plank, one arm in the air, bringing it under your body to the opposite ankle all in one fluid motion forming a one-arm downward facing dog type of move:

And when you are finished with just 20 minutes...you will look like this:

 SWEAT DRIPPING EVERYWHERE!!

 
Finally, for the month of July only, You can literally get this program for $10 if you are already purchasing the Super Food shake, Shakeology! 

If you are ready to order this program I would love to add you to my support group on facebook. It is a private group where we are all working on similar goals, share recipes and motivation, and lift each other up when we need it most. 

Check out the program on my website at: www.mindfulimpacthealth.com
(click on the challenge tab, Piyo, choose your Shakeology, check out, and then email me so I can check on your order and add you to the group)

Follow me on twitter: @dawnjeter79
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email me: dawnjeterfitness@outlook.com
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And as always, Have a healthy day!

"Life doesn't get better by chance, it gets better by change."