Creating a Mindful Impact on Health and Fitness

Friday, August 29, 2014

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
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As always, have a healthy day!

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

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Friday, August 15, 2014

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.

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

Sunday, August 3, 2014

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!

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twitter: dawnjeter79

Wednesday, July 30, 2014

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:

Combine all ingredients together in a medium mixing bowl and mix well using a whisk.
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 :)

You can also find me at:

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

www.mindfulimpacthealth.com

Instagram: JeterFit

Twitter: Dawn Jeter 79

or good old fashioned email at dawnjeterfitness@outlook.com

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

Sunday, July 27, 2014

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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Sunday, July 20, 2014

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:

www.facebook.com/dawnjeter
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!!

Monday, July 14, 2014

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!