Category Archives: Nutrition Tips

How Prebiotics Fuel Probiotics & Good Gut Health for Runners and Athletes

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This post is sponsored by Rowdy Prebiotic Bars. However, all opinions, comment, and content (except as noted) and enthusiasm remain my own.

“I’ve heard of probiotics, but what are prebiotics and why do I need them?” This is a question I hear from many runners, cyclists, triathletes, swimmers, obstacle course races and other athletes looking to improve their performance, in part, through nutrition.

Gut Health for Athletes - how prebiotics fuel probiotics

Simply put, prebiotics are the food that probiotics, those good bacteria in your gut, eat to thrive and, in turn, help you thrive. But, to understand more about prebiotics you need to understand the synergistic relationships that go in the gut microbiome of an athlete (or anyone). Continue reading →

Virtual Watermelon Woggle Walk-Jog-Run & Concentrated Electrolyte Ice Cubes for Runners

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This post is sponsored by WatermelonBoard.org, however all content, opinions and enthusiasm remain my own. Thank you for supporting watermelon farmers!

The last six months have been different, to say the least, when it comes to running and working out. For many of us, including myself, we’ve had to dig deep to get off the couch, we’ve had to look for ways to lock in that accountability, find creative ways to keep making fitness fun, and get used to getting high-fives, positive vibes, and goals accomplished virtually. Virtual Watermelon Watermelon Walk Jog Run

I’ve been entering virtual runs and workout competitions, attending online fitness boot camps, and exercising at home with whatever “equipment” I can round up (check out my Full-body Watermelon Home Workout). This past weekend, the time of year I usually start ramping up marathon or half marathon training but not a “real” one on my calendar as of yet). So, I thought it would be good for my spirits to step out the door for a run with no worries about time, or distance or even competing – just having fun and challenging friends virtually to do the same! I’m calling it the Virtual Watermelon Woggle “Walk-Jog-Run Any Distance” 2020 – are you in?!  Keep reading to find out more and also nab my recipe for Concentrated Watermelon Electrolyte Ice Cubes – – a must-have for fall-season running when the weather is still screaming summer. Continue reading →

10 High Fiber Foods for Low Carb Diets

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This post is sponsored by NOW Foods, however all content, opinions, advice and enthusiasm remain my own. Thank you for supporting brands that support The Fit Fork.

Most of us don’t get enough dietary fiber from the daily foods we eat and following a low-carb diet makes the task even more challenging.  While experts recommend consuming approximately  21 to 25 grams (women) to 30 to 38 grams (men) of fiber a day from a variety of foods, the typical American averages just 15 grams — and “low carb-ers” even less! High Fiber Low Carb Salad with avocado, raspberries, blackberries, chia seeds, almonds and pistachios.

Eliminating whole grains, legumes, most fruits, many vegetables and other sources of carbohydrates can make meeting dietary fiber goals difficult. But, if you choose the right low-carb high-fiber foods, you can be well on your way to a daily fiber gold star – and get to eat a few unexpected things in the process (like this beautiful salad that I calculated to meet MY needs with about 3/4 the daily fiber requirement just for 12g net carb)! Read on to discover how easy it is to ramp up your roughage with these 10 High Fiber Foods for Low Carb Diets.

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MORE Summer Fitness, Fun and Healthy Food Finds! Part 2

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Hello official start of summer! Like you, I’ve been home way more than normal for these past few months — and this has had me on high alert for new fitness, healthy living and athlete-oriented food I can order and have delivered to keep me living MY BEST LIFE.

Summer Fitness, Fun and Healthy Food Finds part two - thefitfork.com

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Supporting Immune System Health for Older Athletes

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This post has been sponsored by Wellmune® through Kitchen PLAY.

How to support your immune system health is a topic on the minds of most of us these days, myself included – especially as an athlete over 50 years old! Surprisingly, a heavy training load and being older can both have negative effects on your immune response — despite being fit and “healthy.” To give my immune system a fighting chance to do its given job despite the stresses I put it under, I follow an overall clean lifestyle. This encompasses: a diet rich in fruits and vegetables, regular exercise, no smoking or little to no alcohol, adequate quantity and quality of sleep, and the reduction of personal stress.  Also, staying on the defensive against the onslaught of environmental assaults like allergens, viruses and pollutants is an important strategy, too. I’ve also recently learned that incorporating yeast beta glucans into my daily wellness regimen is a specific, proven way to help support immune health. Read on to learn more about immune health, yeast beta glucans, and the natural ingredient, Wellmune®, which is used by various food, beverage and supplement brands to create immune-boosting consumer products. Continue reading →