Chocolate Raspberry Coconut Chia Pudding with Unsweetened Almond Milk

This post is sponsored by Almond Breeze Almondmilk.

Chocolate Raspberry Coconut Chia Pudding - TheFitFork.comI’ve really grown to love almond milk as a staple in my healthy diet. I’m not lactose intolerant nor do I have any other concern about dairy milk, but I find that the addition of almond milk makes a tasty alternative in my cooking, baking and smoothie-making.  My absolute favorite “flavor” is unsweetened vanilla. With no added sugar, I am in control of how I want my milk or recipe outcome to taste and what type of ingredients I’ll use to do so. I will admit, in the winter, I do have cravings to mix in stevia-sweetened chocolate syrup – it makes a rich, creamy and low-calorie treat.  It’s hard to believe, but one cup of Unsweetened Almond Breeze Almondmilk  just has 30 calories – and, it has no saturated fat or cholesterol and is low on the Glycemic Index.

Trail Running - TheFitFork.comIn addition to mugs of hot chocolate, I can’t tell you how many smoothie creations I’ve made with unsweetened almond milk as the base.  Pear Maple Chia Smoothie, Watermelon Chia Smoothie, Creamy Cranberry Orange Smoothie and dozens upon dozens more. Making a smoothie is such an easy way to refuel after a good run – but I was looking for a new snack to have waiting and ready after an unseasonably warm trail run last week (it’s now cold again, ugh).   Pairing chia seeds with almond milk seemed like the perfect way to pump of the protein for muscle recovery . . . seeing as I did it so often in my smoothies!

Chocolate Raspberry Coconut Chia Pudding with Almond Breeze - Just like unsweetened almond milk, there’s so much love about chia seeds. These little guys are an abundant source of Omega 3 fatty acids, surprising high in protein, and rich in other vitamins and minerals like calcium. I’ll be the first to admit, the gelatinous texture of chia seeds – even just the word gelatinous – freaks me out a little. However, blend in some chocolaty cocoa and raspberries and all of a sudden the mouthfeel is marvelous. This recipe makes a stunning and super sensible dessert and is so nutrient-packed; it even gets my approval for breakfast.

Chocolate Chia Seed Pudding -

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Chocolate Raspberry Coconut Chia Pudding -
Chocolate Raspberry Coconut Chia Pudding
Rich cacao powder and raspberries are perfectly paried -- add chia seeds and almond milk and you have a dessert that is creamy, dreamy and a delight for your healthy diet. Unsweeted almondmilk makes a great base that lets you choose how much sweetness to add.
Servings Prep Time
3 1/2 cup servings 3 minutes
Passive Time
8 hours
Servings Prep Time
3 1/2 cup servings 3 minutes
Passive Time
8 hours
Chocolate Raspberry Coconut Chia Pudding -
Chocolate Raspberry Coconut Chia Pudding
Rich cacao powder and raspberries are perfectly paried -- add chia seeds and almond milk and you have a dessert that is creamy, dreamy and a delight for your healthy diet. Unsweeted almondmilk makes a great base that lets you choose how much sweetness to add.
Servings Prep Time
3 1/2 cup servings 3 minutes
Passive Time
8 hours
Servings Prep Time
3 1/2 cup servings 3 minutes
Passive Time
8 hours
Chocolate Chia Pudding Layer:
Rasberry Chia Pudding Layer
Servings: 1/2 cup servings
  1. Set out two 1-pint microwave-safe containers with tight-fitting lids. In first container, add ingredients for chocolate pudding layer. Secure lid tightly and shake vigorously to combine.
  2. In second container, add raspberries and thaw in microwave on defrost for about 30 seconds, or until thawed and juices released. Use fork to mash up raspberries. Add remaining ingredients for raspberry pudding layer fasten lid and shake until combined.
  3. Set both containers in the refrigerator for at least 8 hours or overnight. To serve, spoon puddings in alternate layers. Top with additional raspberries and coconut. Makes about 1 1/2 cups.
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10 Reasons to Yoga Upside Down

10 Reasons to Turn Upside Down - Yoga Inversions - TheFitfork.comYou may have first-hand experience with headstands, handstands and other bodily inversions from your current yoga practice or even way back in gym class. Or, perhaps you’ve only been a spectator of the “stunt” on your Instagram feed or when pausing the remote control to marvel at Olympic gymnasts. It’s obvious that turning upside down puts a new perspective on life, but you may be surprised to learn just how many benefits there are to doing handstands, headstands and forearm stands. Even a downward dog is considered a yoga inversion because it is a pose that places the hips above the heart and the heart above the head. Whether you’ve done hundreds upon hundreds of handstands and inversions or are just learning the basics, these  10 Reasons to Yoga Upside Down should encourage you to add an inversion to your daily workout routine.

Stayfree My Yoga Gaiam TV OfferIf you are looking for instructional tips on how to perform headstands and handstands, My Yoga on Gaiam TV has a huge variety of online yoga classes available to be watched at a time that fits with your schedule. And, now through March 12 (2015), Stayfree has a fantastic “free with purchase” offer for one month of complementary My Yoga – just buy a Stayfree product at Target (like STAYFREE® Ultra Thin® Regular Feminine Pads with Wings), keep the receipt, and visit to get started. Of course, please consult with a medical professional before starting any new exercise regimen.

Handstand -

10 Reasons to Yoga Upside Down

  1. Get a Glow On: When upside-down, fresh nutrients and oxygen are flushed to the face, creating a healthy glow that will look like you just came from a spa facial.
  2. Tone and Strengthen: Performing headstands and handstands work the muscles of the shoulders, upper back and core in the constant attainment of balance. To hold a handstand for any length of time requires control over the obliques, the rectus abdominus and the transverse abdominus.
  3. Gray Away: Because inversions increase nutrients and blood flow to the scalp, some yogis claim that these poses can help stall the onset of gray hair – maybe even reverting some gray back to the original color. Not sure if this is true, but worth a try and much cheaper than a colorist!
  4. Brain and Body Booster: Being in a headstand or handstand increases blood flow to the brain and improves cognition. It also stimulates the glands in charge of sleep-wake cycles, digestion, sex hormones, blood pressure, and more.
  5. Confidence Kickstarter: Mastering a handstand or headstand will take your self-esteem to new levels. With good instruction and practice most of us can eventually accomplish these yoga poses or modified versions.
  6. Mood Lifter: The adrenal glands are flushed and detoxified with yoga inversions and this creates a better outlook on life, some yogis even say preventing mild depression thanks to the release of happy hormones. In any event, doing a handstand while frowning turns it into an automatic smile!
  7. Happier Gut: The gravitational pull of being upside stimulates digestive juices and keeps things moving along. Inversions stimulate the pituitary gland, the endocrine glad that is in charge of regulating metabolism and turning food into energy.
  8. Reduce Swelling: Getting feet above the head in an inverted yoga pose is an effective way to alleviate edema (swelling) in legs, ankles and feet.
  9. Improve Focus: Practicing yoga inversions will help you learn to tune out distractions, listen and respond to the feedback from your body, and lock in on the task at hand.
  10. Party Trick: Add some swagger to your step by impressing friends and family with your upside-down balancing talent!


Don’t forget to visit for the free My Yoga from Stayfree offer.

This post is sponsored by Sverve on behalf of Stayfree. I was compensated for my time and review of the product(s), however all opinions, editorial comments and suggestions are my own.


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How To Segment Grapefruit – More Fruit, Less Mess!

Peeling Grapefruit - TheFitFork.comDon’t you just love grapefruit?! It’s both sweet and tart at the same time which makes my mouth initially confused, but ultimately happy. Plus, grapefruit is super healthy — just one half of a grapefruit provides 64 percent RDA of vitamin C, 28 percent of vitamin A, 5 percent of vitamin B-6, 166 milligrams potassium and 2 grams dietary fiber (all for just 52 calories).

grapefruit heartThe complex carbs found in grapefruit are your friend, especially if you are looking for some healthy quick energy for your workout. Plus, some studies suggest that consuming ½ grapefruit before meals helps to balance blood sugar levels and encourages the liver to burn, not store, excess fat. And, the antioxidents and flavinoids in grapefruit may help lower cholesterol and reduce in incidence of cardiovascular disease.

So, you can see I have a lot of love for the grapefruit. However, it’s not one of the easiest fruits to prep for recipes. The skin is hard to remove, the pith usually doesn’t peel off easily and the segment membranes are a little tough to chew. Plus, with all the hard work of removing the flesh, there always seems like a ton of waste. However, if you follow this How to Segment a Grapefruit tutorial, you’ll be enjoying juicy whole segments in no time – with less mess and waste!

Check back next week when I share some new recipes I created for the blog at Litehouse Foods – meanwhile, check out past recipes for Broiled Grapefruit with Feta and Zingy Citrus Salad.

How To Segment Grapefruit - numbered-

Step 1.  Using a sharp knife, cut the top and bottom off grapefruit just enough to expose the pink flesh. This creates a stable object to work with rather than a round sphere that keeps rolling around!

Step 2. Slice off grapefruit peel, cutting downward from top to bottom, following the curve of the fruit. After removing all skin, go back to remove any remains of the white, bitter pith.

Step 3. To start removing the grapefruit segments, cut from the outside to the center just inside the membrane on one side of a section. Leave knife in center of fruit and gently “roll up” to the opposing side of the segment membrane, gently lift and remove. Repeat for remaining sections.

Step 4. One large grapefruit should yield about one cup of segments. Enjoy!

What is your favorite way to eat grapefruit?

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Tart Cherry Chocolate Chip Protein Pancakes & Ab Workout #TryAboutTime

I have no regrets about living a (mostly) clean, healthy lifestyle and saying “no thank you” to a lot of temptations like margaritas, donuts or never-ending breadstick baskets. However, one of the most difficult break-ups in transitioning to a higher protein diet was with pancakes – big, fluffy stacks of carbo-overload yumminess covered in sugary syrup.  About Time Protein Pancakes -

So, you can only imagine how thrilled I was to discover About Time Protein Pancake Mix – it’s a hearty, healthy breakfast that offers 21 grams of protein and 6 grams of fiber for about 290 calories. And, it still tastes like delicious comfort food! For me, this pancake mix offers an optimal serving size of protein – I try to take in between 20 – 30 grams during each meal (and snacks). Actually, I learned last year from nutrition researcher, Dr. Heather Leidy, that eating adequate protein in the morning can help curb unhealthy snacking later, even much later, in the day.

The Chocolate Chip Protein Pancake Mix (Cinnamon Spice also available) is so easy to make – even on busy mornings (or make ahead and freeze)!  Of course, being a fit foodie, I always have to put my spin on things, so I came up with this “recipe” for Tart Cherry & Chocolate Chip Protein Pancakes. Super simple — I just swapped out cherry juice for some of the water called for on the package and defrosted frozen tart cherries, mashed them with a fork and mixed in stevia and unsweetened, plain Greek yogurt. YUM!

Tart Cherry & Chocolate Chip Protein Pancakes -

Tart Cherry & Chocolate Chip Protein Pancakes Recipe 

  • 1 cup dry About Time Chocolate Chip Protein Pancake Mix
  • 1/4 cup tart cherry juice
  • ¼ cup water
  • 1/3 cup frozen tart cherries, defrosted
  • 6 ounces unsweetened, plain Greek Yogurt
  • ¼ teaspoon liquid stevia (or, more or less to taste)
  • Garnish – mini chocolate chips
  1. Whisk together dry mix with cherry juice and water until just blended.
  2. Heat skillet to medium heat (about 325 F degrees).
  3. Cook pancakes until bubbles stop forming and edges are cooked, about 2 minutes. Flip and cook until golden brown, about another 1 minute. Repeat for remaining pancakes (will make 6 – 8 pancakes, depending on size)
  4. While pancakes are cooking, add cherries to a small microwave-safe bowl. Heat on defrost in the microwave until thawed and just a bit warm.
  5. Coarsely mash cherries with back of fork, allow juices to remain in the bowl.
  6. Add Greek yogurt and stevia to cherries, mix to combine.
  7. To serve, arrange pancakes into two stacks. Top with ½ of cherry topping. Enjoy!
  8. Serves 2

About Time AUX Pre-Workout and Fruit & Nut Bars -

About Time has so many other great products that fit in with my lifestyle – just a few I’d like to point out are the Paleo-friendly Fruit, Nut and Protein Bars that are great for post-workout or satiating snack and the AUX Pre-Workout Drink (stevia-sweetened) designed to increase metabolic performance and promote rapid recovery. The company believes in complete ingredient transparency, there are no preservatives or yucky chemicals. You’ll be finding both of these products in my gym bag from now on!

And, what would talking about food that keeps athletes fit and looking fierce be without a special workout?!  Try out my About Time Abs Workout – you may not thank me while you’re doing it, but you’ll thank me later!

About Time Abs Workout -


Have you ever had protein pancakes, what did you think?!

What is your go-to ab or core exercise?

This post is sponsored by FitFluential on behalf of About Time.

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Calm, Confident, Upside Down and Twisted Around Yoga

Wheel Pose Yoga = Backbend - Stayfree in my gym bagWe’re all friends, right? Well, let me tell you how I stay calm, cool and collected during yoga and all my other fitness activities like running, CrossFit, and obstacle course racing –  with the Stayfree brand and their products like STAYFREE® Ultra Thin® Regular Feminine Pads with Wings. Often I find myself upside down or twisted around like a pretzel wearing barely there workout clothes – Stayfree keeps my mind off “accident anxiety” and focused on the task at hand.

Stayfree has a really great offer right now – simply purchase one of their participating products, upload the receipt and receive a free 30-day membership to My Yoga on Gaiam TV. Then, stream as many of the instructional online yoga classes as you care to over the month – enjoy the convenience of getting your daily yoga practice completed at home during a time of the day when it is convenient for you!   You really need to try this! Just purchase your Stayfree product at Target between February 8 and March 12 (2015), keep the receipt, and visit to get started. Stayfree My Yoga Gaiam TV OfferMy Yoga on Gaiam TV has lots of different options whether you are totally new to yoga person or are an experience yogi. I really appreciate how each course listing notes a suggested ability level and any contraindications that might compromise safety. Of course, always check with your doctor before starting a new exercise routine. I’m going to be doing the Advance your Practice: Ashtanga five class mini-series and am especially looking forward to the “Backbend” session. advance your practice yoga Don’t forget to visit for this special offer!

What challenges you most about yoga? It’s definitely hip and hamstring mobility for me.

This post is sponsored by Sverve on behalf of Stayfree. I was compensated for my time and review of the product(s), however all opinions, editorial comments and suggestions are my own.

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Why You Should Workout with Your Sweetie + Partner WOD

Benefits of Working Out Together -

Most people don’t equate Valentine’s Day with working out, but maybe they should! Breaking a sweat with your sweetie is not only a fun “date” and good for your health, it also boasts bunch of benefits that will keep any relationship fit and strong.   Here are the three most compelling reasons, in my opinion, why couples who sweat together, stay together.

Soulmates make the best ‘swolemates’. Opposites often attract and even similar-personality partners may not have many interests which overlap. However, exercising together is an activitity that can help every couple connect — it creates accountability, increases synchronicity, and promotes a shared passion. One study (Aron, Norman, Aron, & Heyman, 2000) suggests that couples who participated together in an exciting and challenging physical activity reported a higher level of love and relationship satisfaction.

More fun, less stress.  The never-ending responsibilities of adulthood can take a toll.  Instead of coping with worry, anxiety and conflict in an unhealthy manner, exercising is a positive way to shed life’s irritations . . . and maybe even a few unwanted inches. And, when you hit the gym, tackle the running trails, or go zen in a yoga class with your spouse or significant other, it’s like a date – and that’s fun!

Ooh, la, la endorphins and other hormones! The racing pulse, shortness of breath and sweatiness that comes from a good workout sounds a lot like the symptoms of romantic attraction! Researchers (Dutton & Aron, 1974) say that people can easily mistake the two – so if you’re feeling hot and bothered at the gym, this is why!

Here’s a partner workout you can try with your sweetheart on Valentine’s Day – or any other day of the year!

Heart Pumping Partner Workout -

zooma buttonI also want to give a shout out the Zooma Women’s Race Series again – I’m back in my 4th year as an ambassador for this very fun and empowering race targeted to women. While there is a lot o she-power going on at Zooma, MEN are not excluded – in fact, they are welcomed! I especially love it when I see a couple running side by side, one giving encouragement to the other! So, round up your most loved running partner and enter the upcoming Texas race on March 28, 2015.  Pick from the half-marathon, 10k or 5k and don’t forget to toast each other afterward with complementary wine and bubbly at the finish line!  Register for the Texas race HERE and use discount code JENNIFER15 or 10% off any distance.

Here’s another fitness shout out – this time for Tommie Copper, a line of stylish yet functional compression wear that supports muscles for improved performance, recovery and relief. Look at some of these cute items I’ve been wearing to the gym and on my runs – and Tommie Copper has just as much gear for the guys! Right now a huge Presidents’ Day Sale is going off and you can save up to $40 on your order along with free shipping – check it outtommie copper jennifer fisher

Michele's Granola BarsReady to share a post-workout snack together? Well, if I was picking, I’d split a Core Power High Protein Shake with my hubby and one of these delish granola bars from Michele’s Granola. Made from scratch in small batches, these healthy treats are packaged 10 bars (assorted flavors) to a pack and can be ordered from Michele’s Granola web store. Ooh, the Cherry Chocolate is my favorite.

Disclaimer: I was provided product or sponsorship in return or my review and promotion of these products. However, all opinions are my own.

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Fast, Fit Family Valentine Dinners – Mix and Match Menu

10 Ideas for Mix and Match Family Valentine Dinner - TheFitFork.comHas your week of work, working out and kids’ activities been more jam-packed and crazy than a floral shop filled with frantic husbands and boyfriends fighting for the last bouquet? Well, don’t fret that you haven’t made a menu for Valentine’s Day, I’ve got you covered!  Check out my ideas for quick-to-make, kid-friendly dinner ideas that provide the quality nutrition you love!  I have three ideas each for salads, entrees and desserts — plus a bonus baked heart fries recipe– feel free to mix and match!


Spinach Strawberry SaladStrawberry Spinach Salad – This beautiful berry salad will get any spinach avoider to start eating greens!





Cucumber Heart Salad


Simple Green Salad with Cucumber Cutouts – Dress up a simple green salad with cucumbers punched out in the center with a small heart cookie cutter.





Grapefrut and Hearts of Palm Salad

Grapefruit and Hearts of Palm Salad – Fall in love with the sweet-tart zing of this salad from Cooking Light. If you think the kids won’t like the slightly nutty, semi-firm texture of palm hearts (but I think they will), simply swap for another veggie.






Give Me Amore Pizza

Give Me Amore Pepperponi Pizza

Give Me Some Amore Pizza with Quick Homemade Sauce – The kids will be begging for one more slice of this super-quick, convenience crust pizza that features homemade sauce made quickly in the blender (no simmering required).

Fish Baked in Parchment Paper

Herbed Cod with Vegetables in Papillote – This recipe I made for Litehouse foods sounds like it should be learned in a French culinary school, but it’s really super easy! Just wrap up ingredients in parchment paper and bake for about 15 minutes!




Spice Crusted Tenderloin Steak -

Spice Crusted Tenderloin Steaks – You can’t fail with a filet – and caramelized with spices and grilled to perfection, you will win Valentine’s Day dinner hands down.  Oh, and not only is tenderloin super tender (duh), it’s one of the leaner cuts!






Chocolate Yogurt Tart with Strawberries - TheFitFork.comStrawberry Greek Yogurt Tart – This better-for-you dessert features a grain free crust, creamy filling made with stevia-sweetened Greek yogurt, and lots of lush berries on top.




Strawberry Yogurt Chocolate Ice Cream TopperChocolate Strawberry Cheesecake Ice Cream Topping  – I love this fun idea from friend Emily at the Litehouse Foods blog, she transformed Green yogurt fruit dip into a frozen “bark” to use as garnish on a favorite flavor of ice cream.




Strawberries and Chocolate Dip -

Berries with Chocolate Dip – Simple, sensible and a real sanity saver if you haven’t anything planned for dessert






Herb Lover's Oven Potato Fries for Valentines - TheFitFork.comThese were a popular recipe from last week — Herb Lover’s Oven Potato Fries

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Run, Workout and Yoga with Happy Legs | Compression Sock #Giveaway

Tree Yoga Pose with Cow Face Arms - TheFitFork.comIf you follow me on Instagram, you’ve probably noticed I love knee-high compression socks. Compression socks keep my legs fresh when running fast or long, they help this cold-weather wimp stay warm, they assist in muscle recovery by keeping blood moving around, and they keep my shins from getting scuffed up doing deadlifts or rope climbs.  Folks who travel frequently or have to stand all day on the job also rave about the benefits. I’ve blogged about all these wonders before and I’m giving a pair away at the bottom of the post.

Run ATX - TheFitForkI just went in my closet and counted up 18 different pairs of knee-high compression socks – there may be more, but I’m not saying. I’ve tried a variety of brands and I really don’t have a hands-down favorite — I have more than enough love to go around. For example, Vim & Vigr makes compression stylish and sophisticated enough to wear to the offices, Pro Compression and Swiftwick both have a really nice “squeeze,” while Bondi and Zensah have some super-wow style – oh, and a shout out to the Altra Running brand that has extra room in the toe area (really great for ultra running, trust me).

bright life go logo

One-stop shopping for so many of my compression sock needs – could it be true?!  is a great online store that has an amazing and diverse collection of compression socks (knee-high, sleeve and low-cut) and stockings, both for athletic use and everyday wear. They have several of the brands I’m familiar with – and some new ones I’ve never tried. Looking for the adventure of a new-to-me company,

CEP Progressive + Night Run Compression Socks

CEP Progressive + Night Run Compression Socks

I ordered the CEP Progressive + Night Run Socks 2.0 and took them for a spin. CEP has been around for decades and they have some great compression technology – I loved the socks and thought they fit true to the sizing chart. After a brisk 6 mile morning and lunch workout at the gym, my legs were still fresh for home yoga in the late afternoon thanks to these socks.  The flashy neon colors (pink, green or orange) are fun and will help your friends and family spot you on the race course – and a reflective design will make you more visible while running at night.

CEP Compression Night Run Socks 2.0

Tree Yoga Pose with Cow Face Arms - TheFitFork.comYOGA: What you need to know about the yoga photo  is that I’ve combined “Tree” and “Cow Face Arms” into one pose. This is a challenge in balance and shoulder mobility!  Assume Tree pose by shifting weight to one foot and bringing sole of foot up to inner thigh, with toes pointing toward ground.  Keep pelvis in neutral position and parallel to floor while raising arms overhead. Remain in Tree pose but add Cow Face Arms by bending one arm at elbow and allowing hand to fall between shoulder blades. Reach up behind back with other arm and clasp hands. If this is too hard, try to touch finger tips or use a towel or strap to gently work your hands as close as comfortably possible. Hold for 5 breaths and then alternate leg on tree pose and arms on Cow Face arms.

Have fun practicing this yoga pose – if you are like me, you will find one side much more challenging than the other.  And, don’t forget to enter the CEP compression sock giveaway in the Rafflecopter app below.

This post and giveaway is sponsored by I received product in exchange for my review, however all comments and opinions are strictly my own.

a Rafflecopter giveaway


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