**WHAT'S COOKING WEDNESDAY - HARVEST QUINOA SALAD**

Yummy Fall Dish. I love fall inspired food. You can add some grilled chicken or fish to make this a protein packed meal!

Ingredients:

Salad:

1 ½ cups Quinoa
3 cups baby Spinach
½ cup dried Cranberries
½ cup toasted Pecans
2 Apples (diced) (I recommend Honey Crisp!!!)
Salt and Pepper (to taste)
(OPTIONAL) ½ cup shredded smoked Gouda (or smoked cheese of your choice)

Dressing:

¼ cup Sherry Vinegar
5 tablespoons EV Olive Oil (1/4 cup plus a tablespoon)
¼ teaspoon Dijon Mustard (you can find this fat free)

Instructions:

1) Cook the quinoa with 1 ¾ cups water (bring water to boil, add quinoa, lid the pot, turn heat to low and cook for 15 minutes)
Place cooked quinoa in a large bowl
2) Add the spinach, cranberries, pecans, apples, and dressing (the spinach may wilt a little which is perfect)
3)Season with salt and pepper to taste
4)Once the mixture has cooled off slightly, add the gouda
5) Dish up and serve!!

Tip from the M.D. Thursday . . .

Here is another medical tip from Jason. This one pertains to exercising while pregnant. How many of you ladies out there have or plan to exercise while pregnant?

10/24/13:

It’s almost the end of the week, woo hoo! This week we will talk about something a little more controversial. There is quite a bit of misinformation on the internet in regards to health and wellness during pregnancy. Much of the controversy here, and in many other areas, stems from the overwhelming number of opinions generated when such a large group of people experience the same thing. In medicine we generally shy away from things that haven’t been studied in an effort to practice in an ‘evidence-based’ manner. This means that while we certainly consider anecdotes from other scientists we respect, as professionals we place much more emphasis on things that have been studied, the highest level of which would be randomized controlled trials, which some of you may be familiar with. Exercise in pregnancy is certainly one of those things that has been studied and, with rare exception; it is great for you and your baby! The general rule is that you can continue to work out at the same intensity you did before you were pregnant. If you are just starting out now while pregnant, it would be wise to ease into it. For example, the T25 workouts are relatively short in duration and have modifiers for many of the exercises. If you haven’t been doing these kinds of things in the past a great way to start would be doing this routine with modifiers for everything. As you get through the workouts and improve you fitness you can do more and more of the movements as shown by Shaun T. Here’s a little more information from the Mayo Clinic: 

http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096

These opinions are mine alone and do not necessarily represent those of the United States Army, Eisenhower Army Medical Center or Georgia Regents University Hospital.

What's Cooking Wednesday:  Butternut Squash and Chickpea Stew

Serves 4, Total prep/cook time:  35 min.

Ingredients:

• 1 chopped onion
• 2 TBSP olive oil
• 2 zucchinis (cut into 1 1/2 in. pieces)
• 1 butternut squash (cut into 1/2 in. pieces)
• 1 15.5 oz can diced tomatoes (use liquid/juice too)
• 1 15.5 oz. can chickpeas (rinsed)
• 1 tsp. ground ginger
• 1 tsp. ground coriander
• Salt and pepper to taste
• Cilantro (diced to garnish)
• Can serve over cooked quinoa for extra protein!

Directions

1. Cook onion in olive oil in large pot over medium heat until tender (6-8 min,).  
2. Add zucchini and cook until browned (3-5 min.).
3. Add butternut squash, tomatoes, chickpeas, ginger, and coriander.  Add salt and pepper to taste.  Cover and cook until squash is tender (15-18 min.).  Stir occasionally to avoid sticking.
4. Serve over quinoa (if desired).  Garnish/top with cilantro.  Enjoy!

I'm fifteen weeks!  What do you think?  A boy or a girl?  Loving doing the T25 workouts during pregnancy.  And Shakeology really helps me avoid all of those unhealthy pregnancy cravings . . .

Join my 10 Day Shakeology Challenge!

Go to my facebook page:  

www.facebook.com/jbarterfitness

Message me if you are interested!  You won't regret it!  It is nutrition simplified!  

***TIP FROM THE M.D THURSDAYS***

Here is the first health tip from Jason, my hubby. And a picture of him climbing (well, bouldering). One of his favorite activities .

Hey everyone! I’m Jason Barter, Jennifer’s husband. I started out as an Infantry Officer in the Army and ended up as an Emergency Medicine Physician doing residency training in Georgia right now. I’ve always had a passion for helping folks live fit, healthy lifestyles so once a week I’ll try to put out some information about how Jennifer and BeachBody can help you reach your goals. Along the way we will try and reinforce some facts and dispel some myths about exercise.

This week I’ll touch briefly on how moderate to vigorous exercise impacts your blood pressure. High blood pressure or Hypertension is anything > 140/90 and people end up with hypertension for a host of reasons. Genetics, diet and level of fitness can all play a role. For those of you just starting out on your fitness journey you will likely see the biggest gains in blood pressure reduction. In some studies systolic blood pressure (the high number) was reduced by as much as 10 mm Hg with 150 minutes a week of moderate to vigorous exercise. So, we will say something like the Shaun T’s T25 program would put you at 150 minutes a week of vigorous exercise. Voila! For those of you in the gray area right around 140/90 this could help bring your blood pressure down enough that you may be able to stay off blood pressure medication or, if you already require it, could help you reduce the amount over time. As a side note, only change your medication regimen in conjunction with your personal physician.

Here’s a little more info from the Mayo Clinic:http://www.mayoclinic.com/health/high-blood-pressure/HI00024/NSECTIONGROUP=2

Hope you all stay motivated this week and keep a long term view on your fitness!

GREAT AT-HOME WORKOUT PROGRAM =FOCUS T25

Did T25 Alpha Lower Focus (and Alpha Cardio). Great leg workout! Some leg close ups to show the muscles these workouts are developing. My T25 challenge group is still open, but starts soon so let's get you signed up! Checkout my website for more info on challenge packs and groups:

 www.beachbodycoach.com/jenniferbarter

  I am now enjoying a "Salted Caramel Mocha" Shakeology concoction that I made up as my reward for doing 2 workouts!

What's Cooking Wednesday - Tilapia over Kale and Tomato 

INGREDIENTS (to serve 4)

• 4 tilapia fillets
• 2 TBSP olive oil
• 1 tsp lemon juice
• 1/4 C cooking sherry
• Preferred seasoning for fish (dry rub of herbs and spcies of your choice)
• 8 C kale
• 2 C chopped tomatoes
• 2 TBSP minced garlic
• 1 TBSP capers

1.  Rub the fish fillets with the seasoning of your choice (I use a seafood rub I find at Fresh Market).  Cook the tilapia fillets (until no longer transparent) in 1 TBSP of the olive oil, the lemon juice, and the cooking sherry in large pan or skillet.  

2.  While the fish is cooking, heat a large skillet or pan with the remaining 1 TBSP of olive oil and garlic.  Add the kale, tomatoes, and capers.  Cook until kale is more tender and turns a darker green.  (You can use canned tomatoes for convenience but not as healthy as fresh!)

3.  Serve the fish over the kale and tomato salad!  Enjoy this nutrient dense, low fat and calorie meal!

What's Cooking Wednesday! Each Wednesday I will post a healthy, nutritious recipe for you to try. This is a favorite of mine!

Grilled Shrimp and Spinach with Fresh Mango Salsa:

Ingredients (serves 6):
Foil
Olive oil
Around 1 lb: Raw shrimp (peeled, deveined, tails off)
12 C raw spinach
3 C diced cilantro
1 1/2 C quinoa
2 mangos (chopped)
2 avocados (chopped)
2 medium tomatoes (chopped)
1 medium red onion (chopped)
2 jalapeños (seeded and chopped)
Lime juice (to taste)
Salt ( to taste)
Fat free feta cheese (optional)

1. Cook the quinoa as directed.
2. Prepare six 1 sq. ft pieces of foil by lightly spreading a little olive oil over one side.
3. On each piece of foil place a scoop of cooked quinoa, 2 cups of raw spinach, a small handful of cilantro (around 1/6 C) and 6-8 raw shrimp.  Top with some salt and pepper.  Roll up the foil around the food and pinch the ends "purse style".
4. Cook the packets either over a grill or in the oven at 400 degrees for around 15 - 20 minutes (until the shrimp is fully cooked)
5. While cooking the packets, prepare the salsa by mixing the mango, avocado, tomato, jalapeño, onion, and remaining cilantro. Season to taste with lime juice and salt.
6. Empty each packet onto a plate, serve with the fresh mango salsa on top. Garnish with a little fat free feta cheese (if desired). Enjoy!

(The packets and salsa keep well in the refrigerator and make great left overs)