Jicama Squash

Each week or so when I have time I try to pick something new in the produce aisle and learn how to cook it. Along with that I then try to learn about the health benefits that food has for my body. This week I chose a Jicama squash. 

Jicama is actually Pachyrhizus erosus. Jicama means Mexican yam, or Mexican turnip, It is actually the name of a native Mexican vine, although the name most commonly refers to the plant's edible root. It is sometimes called "yambean." It has the texture of a turnip but the taste is a water chestnut, apple, tomato like flavor. Under that thick skin is a crisp, solid, white flesh. 

What are the health benefits of the Jicama? 

• Jicama is low in calories (1 cup =49 calories) 
• Has 1/4 of you daily fiber recommendations. It is a zero calorie fiber that doesn't metabolize in the body. 
• Promotes bone health by enhancing absorption of calcium from other foods, prevents osteoporosis
• Promotes good bacteria growth that helps maintain a healthy colon and balanced immunity. 
• Has a low glycemic index it is great for diabetics and anyone who is watching their weight! 
• Has 44% of your daily vitamin C per serving
• Has powerful antioxidants that zap free radicals to protect against cancer, inflammation, viral cough, cold, and infections
• It is high in potassium which can help promote heart health since high potassium fruits and vegetables are linked to lower risk of hear disease
• vitamins include: folates, riboflavin, pyridoxine, pantothenic acid, and thiamin
• minerals include: magnesium, copper, iron, and manganese 

Jicama and Avocado Salad

1/4 Jicama peeled and cubed
1/2 avocado chunked
large bed of spinach or arugula greens
1 medium tomato sliced 

 Ginger Lemon Dressing

1/4 cup olive oil
1/8 cup balsamic vinegar
1 tsp sea salt
1 tsp cracked pepper
2 "thumb sized" chunks of ginger peeled and shredded
juice from one fresh squeezed lemon

 

Healthy Camping

One of the things my family and I love to do every summer is to take multiple camping trips. We usually find campsites to take our small camper, but there are ways to finding a campsite. We have 2 young children so keeping them active and busy is so important. We also want to stay active ourselves because camping can easily become a time to "relax" and sometimes too much relaxing can lead to unhealthy habits or weight gain. If the children are bored they are asking for electronics or getting into things that are not necessarily safe.

 Here are the things we look for when we are booking our weekend getaways.

• hiking on site or nearby
• biking trails or paths
• creeks or lakes for fishing
• body of water for paddling the canoe around
• a pool or lake to swim in
• rainy day activities such as an indoor rec area 

The next thing  I always do before we leave is pre-cook  and pack foods that are easy AND healthy. It would be so easy to just grab sugary fruit cups, chemical filled potato chips, and other unhealthy "convenient" foods. So here is a great list of what to have ready.

• fresh fruit, cut up if possible (bananas and apples can be cut as needed)
• cooked yams, butternut squash
• cooked potatoes for breakfast 
• whole grain breads and cereals
• pre-cooked and sliced chicken for salads or sandwiches
• cut broccoli, cauliflower, carrots, and celery or any other veggies to much
•  fresh home made ranch dip (recipe below)
• home made granola or trail mix ( recipe below)

On this particular trip our first evening (Friday) we took a short hike after set up to check out the lake and our surroundings. We skipped rocks on the lake and got to be early for the next few days of excitement.  On Saturday, after a healthy breakfast, we hike much longer and found a bridge and dam where we were able to take off our shoes and search for treasures in the water. We followed that up by renting a row boat and enjoying some time (and exercise) on the lake. On Sunday we loaded the backpack with trail mix and fruit and headed out for the longest hike of all! We ( kids included) hiked the 3.5 miles around the entire lake and it was AWESOME! To finish the day off on Sunday we rented a paddle boat! Big quad killer for the legs! I am dedicated to my P90X3 workouts so I pulled out the yoga mat and did my Dynamix workout with the portable DVD player while the kids went searching for turtles with their dad. Wow, what a great weekend! 

Here are some recipes:

Homemade (kid friendly) Ranch dip:

3 tbsp. dried parsley

1 tsp. dried dill

1 tsp garlic powder

1/2 tsp dried basil

1/2 tsp black pepper

sour cream or vegan sour cream upon serving

Directions:

mix together all the dry ingredients and store in an airtight container

when you are ready to mix for dip, stir 1 tbsp of the spice mix with 1/2 cup sour cream. You can keep the extra dried spices for the next time you need Ranch!

Sweet and spicy granola: (to be made before leaving for the camp ground)

Heat oven to 300 degrees and line a baking sheet with parchment paper.

Combine:

1/4 cup packed brown sugar

1/4 cup honey or agave 

1 tbsp olive or coconut oil

1/4 tsp salt

1/2 tsp cinnamon or nutmeg

2 1/2 cups rolled oats

1/2 cup pumpkin seeds

Spread into and even layer on the baking sheet

Bake and stir occasionally until the oats are toasted and the granola is dry (@ 25 minutes)

Fold in:

1/2 cup dried cranberries 

1/4 cup raisins

chocolate is desired 

Store in an Mason jar or other airtight container

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NEW Piyo workout coming soon

As a personal trainer and fitness coach I am always hearing about injuries and how people can work around them. How about we work to prevent them altogether? Most of the time we get injured because as we get older we begin to lose flexibility. I am so excited to announce that Chalene Johnson, top trainer, has created a new workout specifically for this purpose! Check out this video: http://beachbodycoach.com/esuite/home/DawnJeter1?bctid=3385799583001


I am so excited about this launch in JUNE! If you have ever struggled with injuries from intense workouts, feel like you are "getting old," or just need flexibility and strength while getting lean:
From celebrity trainer Chalene Johnson, (my absolute favorite) PiYo is a low-impact, high-intensity 60-day body transformation program. It uses the most effective Pilates – and yoga – inspired moves set to a fast pace to help you burn fat as you sculpt long, lean muscles. You’ll carve every inch of your body without jumps, without weights, and without straining your joints.


What is the benefit of PiYo?

Burn fat as you redefine every single muscle. Low impact. High Intensity. Hardcore results.
Workouts: 8 workouts plus 1 bonus workout on 3 DVDs (workouts range from 25 – 45 minutes)
Tools: Quick Start Guide, Workout Calendar, Get Lean Eating Plan, Tape Measure
If you are interested in learning more about this awesome program before it is released fill out the interest form below and I will contact you as your coach!

 https://docs.google.com/forms/d/1sH85-7OkL1eTx1pREJcYPnBA0Sn_eKH2Cs0TGGkvjh0/viewform?usp=send_form

email me at dawnjeterfitness@outlook.com

Spicy Coconut Curry Tofu

Lately I have been exploring using alternative forms of protein rather than animal protein in order to eat healthier. I never was a huge fan of Tofu but I though I would give this one a try and put a spin on it since I love spicy curry sauce and coconut milk.

 Here is the recipe:

1 Tbsp. Olive oil
1/2 c. spicy red curry sauce
1 Tbsp. grated ginger
3 cloves finely chopped garlic
2 medium carrots sliced diagonal
2 chopped bell peppers
1 medium chopped white or red onion
1 can (15 oz.) light coconut milk
1 cup low-sodium vegetable broth
1 pound firm tofu 
2 cups cooked brown rice
lime, basil cilantro to taste
 


Heat the olive oil in a large stock pit over medium. Add the curry sauce, ginger and garlic and cook until soft. Add the carrots, peppers, and onion stirring to coat them evenly with the curry mixture. Stir in the can of coconut milk and vegetable broth. Bring to a simmer and cook until carrots are tender, about 10-15 minutes. Fold in the tofu cubed and simmer 2 more minutes. Serve over 2 cups of brown rice (optional) and top with basil, cilantro, and lime (optional) 

I actually make this without the rice because it is so good just as a "soup" texture. It is so quick and easy! You can add chicken or fish if you are a meat eater. You can also add different veggies to your liking! Enjoy, but watch out, it is HOT!! Prepare to clear you sinuses!

Workout Alert: Abs, No Crunching

A couple of month ago a new DVD program by the name of 21Day Fix. In this program the trainer has an additional Ab workout video called the 10 Minute Fix for Abs. As a fitness coach, I encourage all of the people I work with to add these bonus videos in wherever they can to get maximum results. I personally did not like the idea of crunching for 10 whole minutes either but I did the video for 6 weeks, strengthening my abdominal muscles and my next muscle in the mean time. I found myself needing additional neck work at the chiropractor over those weeks as well! 

So when some of my fitness group challengers mentioned this was difficult for them to do because of all of the crunching, I decided to make a quick video to help them to be able to work their ab/core muscles without ever doing a single crunch! In this video I suggest you write down what the moves are and how you will remember them. Here is how I suggest you do the workout:

• 15- 20 reps each move and then repeat. I recommend doing this for 3-4 weeks 
• for your next round, do each move for 30 seconds at a time, do the whole set and repeat. (During these 3-4 weeks do not focus on how many you attain but on the small "squeeze" at the tightest part of each move).

Here is the video! I hope this helps some of you! http://youtu.be/XSbKoQ6IuHM

The program that I mentioned earlier was called the 21 Day Fix. You can also get that through me website athttp://beachbodycoach.com/esuite/home/DawnJeter1?bctid=3124709772001

Here is a highlight of that program and the awesome benefits it provides. It comes with patented portion control containers that are color coded for you to be able to know what foods you are eating and how much of them you are allowed without counting points or calories.Each workout is 30 minutes (plus I recommend the 10 Minute Fix for Abs)! With the meal guide you will not be give a lot of recipes but you will be given a TON of foods to put in each container, a full list of approved spices, a menu for how to flavor water to make it more appealing, and a full list a recipes to make your own healthy, chemical free dressings! You will also be allowed a portioned amount of chocolate and wine (if you choose) during this program, teaching you that everything in moderation is allowed. You will also be given the correct formula based on your weight loss and health goals to know exactly how many of each colored container to eat each day! No guessing! And you will get FREE coaching from me! I did 2 rounds ( 6 weeks) of this program and I saw amazing results! Below is an example of how I pack for my long days at work:

• green= veggies (I had 2 this day so I used another container for my spinach)
• purple= fruit (watermelon)
• red= proteins (chopped chicken leftovers)
• yellow= grains (I had a rice paella mixture and measured in the yellow but transferred to glass so I could heat it. The containers are BPA free and microwave safe but I am ever so careful after cancer)
• blue= fats/nuts (12 almonds and 1/2 ounce chopped walnuts)
• orange= oils/dressings (this was one of the dressing recipes in the guide creamy garlic Caesar).

First Cycling of 2014

Today was an absolute beautiful day in Southern York county Pennsylvania. I decided after my P90X3 workout that I would get a few miles in on my road bike. I usually ride a rode race/ride every June now called Double Creek, in Dover, Pa. You can learn more about that even here at http://www.doublecreek.org/
They have a 30, 48, and 60 mile bike ride option there. When I first started road cycling just 4 years ago, I decided the 30 miler would be a challenge. I completed that in just under two hours that year and knew I would go back the following year and ride a longer distance. Unfortunately, I had cancer the following year, and even though I was sick, I rode the 30 miler again. It was very emotional for me because I knew I would ride the next year even longer and cancer free.Sure enough, last year I rode the 48 miler with a friend and now I am training for the 60 miler this year. I got in about 21 miles today and it felt amazing! I owe my endurance and strength to my continuous training I do in my own living room all winter long with my Beachbody programs. If you want to learn more about some of the programs that I have been doing to stay fit check out this link http://beachbodycoach.com/esuite/home/DawnJeter1?bctid=1247409409001


This particular ride/event benefits the Healthy Community Pharmacy through a program called Healthy York Network here in York County, Pa. Ironically I was already involved with this event before I was diagnosed but this was the charity that was able to help me get some of my medical bills and medications paid for after my health insurance was cancelled. You can learn a bit more about them here at http://www.healthyyorknetwork.com/  It is actually a charity that helps those who are under insured or who have no insurance at all. I always said if I made it through my sickness that I would make known all of the resources that were available to me, so hopefully you will be able to pass some of this information along to someone who may be in need. 


I feel so thankful for my health and strength today and everyday! If you are looking for fitness tips or training advice, send me an email at dawnjeterfitness@outlook.com or follow me on Facebook at www.facebook.com/jeterfitness

Fit After Cancer

Today I want to share something very personal that is really where my journey began. On this day, May 15, just 3 years ago, I was getting ready to go camping with my family. I had a doctor appointment that morning to go over a routine test. I said goodbye to my husband and kids and told them I would return in an hour so we could leave for our trip. I asked the nurse upon arrival why I was called in to this appointment one week early? She told me the doctor had to go out of town the following week so they moved my appointment up. When the doctor came into my room, he sat down, reached for my knee, and told me I had cancer. The was a blur and the room went grey. From there I was rushed off to multiple scans and further testing in just the next couple of  hours. My husband asked if I wanted to cancel the trip. I said we were going because "I am not sick." Over the next few weeks we began the steps to find out what, where, how much, and what stage the cancer was. Not only was my whole world turned upside down, but that of my family's was rocked forever.

I tell you this story not to seek pity but to explain to you my story of how LIFE gets in the way sometimes. I had to adapt. After my surgeries, I followed my treatment plan. I was sick, weak, and I gained weight over the next year. I beat my cancer in just under 6 months but I let the emotional part of the disease take over, I did not take care of my body when I should have been treating it as a gift of life.

When I discovered fitness again, a friend of mine gave me a copy of a DVD program called Insanity. I worked my tail off to complete that program through blood, sweat, and (literal) tears. I moved on the a program call Focus T25 http://beachbodycoach.com/esuite/home/DawnJeter1?bctid=2479953029001 which was great because it gave me the same awesome results as Insanity but in 25 minutes a workout. After that were several more workout programs and a full body detoxification program that releases the toxins at the cellular level and teaches a plant based diet. This RESET my body so that I could continue to rebuild my life and health. It would be easy to not workout daily, it would be easy to not plan and prepare my food, but I don't choose easy, I choose health.

Today I want you to know if you are struggling with something, you can overcome it. You are a warrior just like me. We all have to fight for something at some point in our lives. Comment with your email below if you are ready to get some help with your health and fitness. The first step is always the hardest! Follow me if you would like to continue to learn how I overcame my disease and regained my health!

www.facebook.com/jeterfitness

Clean eating Vegan Paella

Hello friends!

One of the great things I have to talk about today is the recipes that I get when I purchase a workout program from the company called Beachbody. Currently I am about to start block 3 of the P90X3 fitness program which I absolutely love! But within the program comes an extensive meal guide telling you exactly what foods and how much of each you will want to eat for your different meals and snacks throughout the each day. It really helps to get on a schedule and for packing ahead for work. It has been really helpful for weekends and dining out. I know by Saturday evening exactly what I need to eat with regard to protein, complex carbs, and healthy fats making ordering from a menu simple!

Another thing that I think you should know is that it is not hard to see a recipe and adjust it to what you have on hand and likewise to the taste interests of you and your family.

Here is one of those recipes and I will list the modifications I made to mine.

Here are the modifications to my batch:

used my home made organic vegetable stock
no saffron
no eggplant
used an orange pepper
no green or red pepper
no eggplant
added smokey paprika
no peas
used edamame

Hope you enjoy this recipe and see how easy substitutions can be! Continue to check back and follow me for many more great recipes and fitness tips! You can also see me on www.facebook.com/Jeterfitness

Cardio Vs. Strength Training vs. HIIT

Hello friends!
Today I wanted to talk about a highly controversial topic in world of exercise...Cardio. So many new studies are showing that cardio (meaning long distance running, biking etc), are actually not as good for you as strength training or the newest, high intensity interval training HIIT. So let's just break it down. Regular cardio is excellent and has so many health benefits. Even moderate exercise of walking or jogging 30-60 minutes daily reduces your mortality rate by 50%. But what about your weight loss results? Overall, calories in need to be less than calories exhausted but remembering the type of calories is important too. (That's another topic altogether)!

Strength training is usually anything you do with weights or a resistance band, however body weight alone is great for strength training especially if you are starting out and do not want to get injured. You will burn about 100 calories per hour more with this type of exercise for up to 24 hours after completion than you will with low resistance cardio sessions. This is great for also adding lean muscle when you are wanting to tone and tighten!

High Intensity Interval Training (HIIT) offers the best of both worlds. Here you will workout with short bursts raising the heart rate and then steadying it,  and repeat, repeat, repeat. I recent study in the International Journal of Obesity compared HIIT to slow steady cardio and women over a 15 week period. Both groups burned the same amount of calories but the HIIT exercisers who worked out half as long, lost more weight and belly fat compared to the steady state exercisers who actually gained some belly fat.

All in all, the controversy will remain and I am a firm believer that everyone should be exercising 5 times a week for at least 30 minutes if doing HIIT or strength, increasing that to around 60 minutes if running or cycling etc. I choose a healthy mix of all three kinds of exercise.

Currently I am finishing a program called P90X3 the express version of P90X. This program is 30 minutes daily and does not include and steady cardio so I add that in once or twice a week with a run or bike ride. Included in the program is MMX  if you enjoy boxing, Yoga and Pilates for lengthening, strengthening, and stretching, cardio with weights, cardio with just your body weight, and upper and lower body workouts.

Check out some of this program on my website at

http://beachbodycoach.com/esuite/home/DawnJeter1?bctid=3524808265001

Here are my results in the first 30 days!

One of my go to Recipes weekly

For those of you who know me I love to learn new ways to cook and modify what's already been done to be even better and tastier while keeping it clean! The is one of my favorite recipes that I use every week. My kids love it because the chicken is so tender and tasty, they also love sweet potatoes more than regular potatoes which BOOM! Bonus for nutritional value! My husband loves the fact that it tastes better than something you can get in a restaurant and you can eat it for 5 days and never get tired of it!

I hope you enjoy it and tweek it to ways your family will love it! Don't forget to stop back often for more exciting recipes and fitness tips and tricks!

Here it is!

Chipotle Roasted Chicken with Sweet Potatoes

 4 Sweet potatoes ( 40 ounces) peeled and cut into 1 inch pieces
2 ½ tbsp olive oil
4 small tricolored peppers
4 garlic cloves finely chopped
2 tbsp honey
2 tsp cider vinegar
1 ¼ tsp salt to taste
1 tsp cumin
½ tsp cinnamon
Tabasco brand chipotle sauce shaken in to taste
6 boneless, skinless chicken breasts (2 pounds) rinsed and patted dry
Chopped cilantro for garnish (optional)

1. Preheat oven to 400. In a medium bowl toss sweet potatoes in the olive oil and scatter on the
bottom of a roasting pan. Roast for 15 minutes.
2. Thinly slice the tricolored peppers and sauté in a small pan over medium
3. In a small bowl mix together the sautéed peppers, garlic, honey, vinegar, salt, cumin, and
cinnamon to make a paste. Rub evenly over each breast
4. Place the chicken over top of the sweet potatoes and roast until chicken is cooked through,
about 25-35 minutes. Serve garnished with cilantro is desired