Quinoa Patties from the Focus T25 meal plan

There are so many amazing health benefits to eating quinoa!

This is the last of the Dinner Recipes in the Focus T25 Diet Plan which is part of the overall Nutrition Guide that comes when you buy the entire regular kit. This one is marked as a (C), meaning that it is for Carbs. Once you have made all five recipes, we would love to hear from you about what you think. Which one did you like best and why? Please comment below. Here is the full recipe:

Quinoa Patties Over Spinach
This recipe is labeled as (C) for Carbohydrate. Makes 1 serving.

Ingredients

• ¾ cup Cooked Quinoa
• ½ medium red bell pepper, finely chopped
• 4 tsp. flaxseed
• Sea salt and ground black pepper (to taste)
• 1 large egg white
• Nonstick cooking spray
• 3 cups fresh baby spinach

Directions

• Combine Cooked Quinoa, bell pepper, flaxseed, salt, pepper, and egg in a medium bowl; mix well. Form into two balls. Place one ball in a 1-cup measure. Press into a patty using fingers or ½ cup measure. Turn 1-cup measure over to release patty. Repeat with other ball.
• Heat medium skillet lightly coated with spray over medium heat.
• Place patties in skillet; cook, stirring frequently, for 2 to 3 minutes or until wilted.
• Place spinach on a serving plate; top with patties.

1,600-calorie modification: Increase Cooked Quinoa to 1 ¼ cup, bell pepper to ¾ medium bell pepper, and flaxseed to 2 Tbsp. (equal to 6 tsp.), to make three patties.
Nutrition information (per serving): Calories: 298 Fat: 9 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium 512 mg Carbohydrate: 41 g Fiber: 11 g Sugar: 3 g Protein: 15 g
Tip: Quinoa– The supergrain of the future. Protein-, fiber-, and iron-rich. Gluten-free. Plus it’s a complete protein, making it ideal for vegetarians and vegans.

As mentioned, this is the last of the 5 recipes in the Focus T25 Diet plan dinner recipe group. Did you like all five of them? Which one did you like best and which one was easy to make? Have you made the Quinoa Patties Over Spinach recipe yet? We would like to hear from you about what you think. Did you like it? If so, tell us why. If you did not like it, let us know. Also, if you made any modification to the recipe, we would love to hear about it. Share your comment below.

You can find the T 25 challenge pack here for a discounted price for 3 more days only saving you $95 on your program and nutrition with Shakeology! 

www.mindfulimpacthealth.com

Find me on facebook! www.facebook.com/jeterfitness
Twitter: DawnJeter79
Instagram: JeterFit

As always, have a healthy day!

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


BCPT25205?referringRepId=266974

Snacking on the Run

Success Tip SNACKS! (from my friend Katie)

Who doesn't love snack time? I think the toughest thing about snack time is resisting the temptation of the vending machine, or my officemate's candy bowl, or my kids snack. We want you to be successful and it's much easier to resist those temptations if you have your snacks ready to go every day. 

Today's tip: Prep and portion your weekly snacks once a week. This helps me stay away from those tricky tempters, and I have no excuse in the morning when I'm busy with the kids or running around trying to find my car keys. Here is an example of snacks I'll prepare to keep me fueled with clean food for the week. What do you pack for snack?

- Small baggies or mason jar full of cut fresh veggies with 2 Tbsp. homemade hummus in the bottom of the jar or in a small container. This is my go-to and eat one almost every day.

- Hard boiled eggs
- Small palm full of mixed raw unsalted nuts (Costco sells them this way, Wegmans may have them in bulk, or you can always check out VitaCost.com) in a small container or baggie
- Small palm full of raw pumpkin seeds in a small container or baggie
- 1/2 scoop of Shakeology - mixed with water on the go

-Green apple with 1 Tbsp. almond butter
- A great "cheat" clean food is a Larabar. They taste like candy and fill me up. They even have one that is apple pie. They are high in naturally occurring sugar so I don't eat them often but on occasion they are a nice easy treat.

 Don't forget to sign up to receive my blog by email and find my on social media!

www.facebook.com/jeterfitness
IG = Jeterfit
Pinterest= dawnjeter79

"your life does not get better by chance, it gets better with change."

Cancer FREE 3 years

Today I wanted to write about something different than the normal recipes and fitness tips. I wanted to share a little more about my personal journey with cancer. I May of 2011 I was diagnosed with 2 primary cancers, one rare and one aggressive. But that is not where the story ended for me. The process to recovery was a difficult one at times, but August 2, 2011 was the date that the tumors were removed. I wouldn't know until a few days later but was then told that "no residual tumor" was left after the second surgery. 

After that one would think that I lived life to the fullest and was thankful for every moment, but that is not the case. I lived in a bubble of fear. I cried a LOT. I was absent in my own family. I ate, gained weight and gave up. One day I looked in the mirror almost 2 years later and realized that I no longer recognized the person looking back at me. That was the day I decided to fix it. 

I dusted off the copy of Insanity that my friend Kim had given me and I pushed play. I printed out the schedule to follow and I never looked back for 63 days. There were times I laid on the floor in my own sweat and cried. There were times I yelled out during the workouts because parts were so hard. My son actually asked me if I was dying! My point is that starting a health journey can be soooo hard in the first few days and months. I lost 17 pounds and 12% of my body fat during those 12 months. I began to feel alive inside again. I had support from a community of Beachbody coaches and others who used the program. 

After that was over I knew right away that I wanted to do the next program by Shaun T that came out called T25, so I signed up as a Beachbody coach myself, with T25 and Shakeology, to  help others feel the way I felt! Let me tell you, that by far has been the best decision of my life thus far! I get to spend my days checking into my support groups and helping others on some of their hardest days and on the flip side, celebrate with them in their greatest victories!

I moved on to do the Ultimate Reset,  Chalene Extreme, 2 rounds of the 21 Day Fix, P90X3, 3Day Refresh,and now working through Piyo. 

These programs are what have given me my results to date and what drive me to help others achieve the same. I encourage you today to check out the links to the videos I have attached to see of any of these programs could help you. If you are feeling alone, sad, scared, I am here to help with that fear! 

http://beachbodycoach.com/esuite/home/DawnJeter1?bctid=3033117933001

My next support group will begin on August 14th and I would love to tell you how to join!

Fill out the interest form here and tell me why you are ready for this change! 
https://docs.google.com/forms/d/1wViaPbl_33MSnc_WDeOUxxI353ctVz7XgY5wqSVqF6A/viewform?usp=send_form
 Fitness+Nutrition+Support=Success

If you are thinking that you might be a great support to others and want to earn an income while working on your own fitness journey, fill out my interest form below and I will be in contact!

 https://docs.google.com/forms/d/1wNQ370iZ7Zp3f3w17GbZQXmETlfOulOvPMz8QFK2VNk/viewform?usp=send_form

 Coach mentorship Interest form

you can always find me!

www.facebook.com/dawnjeter
www.facebook.com/jeterfitness

Instagram: JeterFit
Pinterest: Dawn Jeter
twitter: dawnjeter79