Nutrition Timeline for Marathon Recovery + Pizza

There’s plenty of nutrition advice out there on what to eat and drink BEFORE and DURING a marathon to optimize performance. However, what you consume immediately AFTER a marathon, and over the next 24 to 48 hours, is equally as important — it plays a significant role in the recovery process. Your taxed body demands fluids and nutrients to bring hydration back into balance, kick start muscle repair, and restore mental focus and mood. Bounce back from your 26.2 (or other endurance event such as Ironman, Spartan, century rides or even just intense pre-race training) quicker and more completely by following my suggested post marathon nutrition recovery timeline. Nutrition Timeline for Marathon Recovery - what to eat immediately and up to 48 hours after an endurance event like marathon, Ironman, Spartan, century ride, and more.

Read on to get the details on my Nutrition Timeline for Marathon Recovery, see what foods I pack in my drop bag, get questions answered (like should I take supplements), and get a speedy, satisfying, celebration-worthy post-marathon pizza recipe.

Also, ANNOUNCEMENT – I will be taking over the Whole Foods Market 365 Instagram story starting Saturday evening through Sunday (Feb 17th to Feb 18th) to share with you my experience prepping, running and recovering from the Austin Marathon. So, FIND ME! Continue reading

Best Health, Fitness & Recipe Books I’ve Read January 2018

I made some time before the new year got back into full swing to tackle my stack of new (or new to me) books! Not a lot of novels here, but a wonderfully random assortment of the best health, fitness & recipe books.Books I've Been Reading Jan 2018

Check out Best Health, Fitness & Recipe Books I’ve Been Reading January 2018, maybe something will pique your interest!  Continue reading

How To Achieve Long Term Health & Fitness Goals

 
 

Achieving short term health and fitness goals, like finishing your first 5k or getting down to your goal weight, can provide significant sense of accomplishment . . . and I’m not here to knock that high. However, the feel-good can be just as fleeting as the achievement, especially if you’re not committed to long term health and fitness goals. Those changes that brought you across the proverbial finish line today need to be part of your day-in, day-out life . . . forever. How to Achieve Long Term Health and Fitness Goals

I’m sure you’ve seen a barrage of statistics about failure when it comes to achieving long term health and fitness goals. How quickly weight is gained back, how soon after joining people stop going to the gym, how many New Year’s Resolutions are broken before February — some say as many as 80%! Read on to find out how to your turn your main focus from immediate changes driven by guilt or obligation into a lifetime of health and fitness fueled by lasting behavioral changes and an acceptance of the peaks and valleys in the journey.  Eating well (and enough protein) is part of the process and I also talk about a protein snack that fuels my hustle. Don’t miss it! Continue reading

Nature’s Sports Water + Gerolsteiner Sparkling Mineral #SparklingDetox Giveaway

This post sponsored by Gerolsteiner, but all editorial comments, opinions and enthusiasm are strictly my own.

I consider staying healthy and at the top of my game my job. In part because I’m a healthy food blogger, fitness ambassador, and competitive athlete, but also, more importantly, I want to be the best version of ME for myself, my kids, my husband, and my extended family and friends.Gerolsteiner Sparkling Mineral Water thefitfork.com

If I don’t put my healthy living hydration needs first, then who will? Well, actually, Gerolsteiner will. Gerolsteiner isn’t my coach, my holistic wellness advisor, or even my German masseuse with hard-to-pronounce name – Gerolsteiner is sparkling mineral water!  It’s loaded with essential minerals, like magnesium and calcium, that the body needs and craves, especially after intense physical exercise. Read on to find out some benefits of drinking mineral water, how you can participate in the Gerolsteiner Sparkling Detox Challenge and even how to win a case of this body-beneficial water.
Continue reading

How to Pick the Best Healthy Snack Bar + Energy Bar Giveaway

This post and giveaway are sponsored by Nature’s Path; however, the nutritional tips, editorial comments and enthusiasm are all my own.

Not all snack bars are created equal. And, with an entire grocery store aisle devoted to these popular between-meal munchies, it can be a confusing, tongue-clucking task deciding which bars to buy and which to avoid – some can contain more fat, sugar and calories than a candy bar! Not to mention concerning chemicals, additives and fillers.

How to Pick a Healthy Snack Bar

So, whether for a gym bag, lunch box or office drawer, read on to find out how to make healthier choices when it comes to snack or nutritional bars.  Also, don’t miss my giveaway at the end of this post for a 2-month supply of Superfood Bars from Nature’s Path. Continue reading

8 Ways Watermelon Sweetens Workouts and Runs #WatermelonForHealth

This post is sponsored by National Watermelon Promotion Board, and the content, opinions and enthusiasm expressed here are all my own.

watermelon hula hooping

I love all the fruits, but have BIG love for watermelon – that’s no secret!  I’ve tried to name the one single reason why I love this mega melon, but I can’t. There are just so many reasons I love watermelon — it brings back great childhood memories and has played a role in creating new ones with my kids, it’s insanely yummy enjoyed straight off the rind or used as a healthy ingredient in both sweet and savory recipes! But, other motives for my watermelon munching madness are the bumper crop of benefits for health, wellness and fitness.

For example, when it comes to fitness, the watermelon may be the only piece of workout equipment that can be eaten afterward.  While working out with a watermelon may sound crazy, it makes perfect sense – melons are available in a range of weights (from 2 pound personal-sized melon to seeded varieties tipping the scales at 30 pounds and beyond.  Watermelon isn’t expensive in a price-per-pound sense; I mean have you seen the price of a kettlebell?! And, this “two-fer” fitness fruit is really more of an amazing deal knowing you’ll slice open a melon to enjoy afterward (or even just drink the juice on the go).  Since I like to #KeepFitFun and put the “FUN” in FUNctional fitness – check out my video above that I hope inspires you to get after a watermelon workout and then refuel with the fruit for recovery!

8 Amazing Reasons Watermelon Sweetens a Run or Workout

Yes, watermelon is delicious and natural, so much better than a sugary goo when needed as a carb source for quickly sourced. The melons come by their name honestly, comprised of 92% water and loaded with potassium and other electrolytes that will help keep fluid levels in check and hopefully keep muscle cramps away. It’s also high in other vitamins and antioxidents that are beneficial for wellness and the L-citrulline in watermelon has been studied for its ability to quicken muscle recovery. Get more details on these benefits of Watermelon for Health at Watermelon.org.

watermelon-for-health

See how eating watermelon is a win-win? Discover more fitness-focused watermelon facts that can help you up your game!  Make watermelon your workout buddy today and win fabulous watermelon prizes. All you need to do is enter this easy-peasy contest from Watermelon.org. Here are the juicy details:

  1. Tag a workout buddy (or someone you’d like to inspire to be your workout buddy!) in the comments section of our National Watermelon Promotion Board’s (NWPB) weekly video post on Instagram and Facebook. (note, this week, it will be my video that you see above)
  1. Win weekly watermelon prizes. NWPB will choose one lucky workout pair each week from October 3rd through October 28th.

Have you ever had watermelon specifically for workout fuel / recovery? Better yet, have you ever worked out with a watermelon?! Give me your best exercise idea, I might use it my next video – XOXO, Jennifer

Healthy Toppings for Yogurt + #KnowYourYogurt Inside-Out

Dannon #KnowYourYogurt

When it comes to feeding my family, I’m all about honesty and transparency. I never was that mom who tried to disguise cauliflower, peas or broccoli as something else – Instead, I just told the kids what they were getting, left it to them for sniffing, prodding and (hopefully) eating! If a certain food seemed to be less loved, I’d just strike up a dinner conversation about its particular powers, still telling the truth, but playing to the action hero infatuation of little boys.

jen  boys birthday 1

This journey of growing three little boys into strapping young men (almost 14, 17, and 19 years old) has been fueled by an enormous amount of food, I’ve found favor with a handful of companies who really listen to their consumers to create and deliver the food products that we really want – not just what’s easiest of most cost-effective to sell to us. While my boys may have been too young to care about exactly how and where their food was source, I sure did!

That’s why The Dannon Company, Inc. has been a brand I’ve trusted for years. We are definitely a family of dairy and yogurt lovers!  I am happy to report the Dannon Pledge to transition some of their top-selling brands toward production with nonGMO ingredients along with removing additives and preservatives. In addition to this customer-driven change, the company is also creating nonGMO feed for cows in their diary supply chain, the first national company to so.  As consumers, we’ll easily and clearly be able to determine which Dannon products are nonGMO by the label – this “transparent” labeling change will be complete by the end of 2017.

Dannon has built relationships with every farm they source milk from, providing us additional transparency in the nonGMO process. You see, Dannon knows what’s going with their dairy farmers from start to finish in the process, they care about the farmers and they care about us! Additionally, knowing who and where the milk comes from has helped Dannon implement and optimize animal welfare practices via the Validus Certification system.  At this time, Dannon estimates that more than 90% of their direct milk supply comes from farms that are Validus certified.

Dannon Oikos Yogurt #KnowYourYogurt

I am a huge Greek yogurt fan and love the Okios Greek Yogurt  — I get the unflavored plain variety so I can stir the sweeteners and toppings of my choosing. Hello beautiful things of Mother Nature, check out the Dragon Fruit, Mango, Blueberry “Flower” on top of Oikos. These are some other favorite flavor combos (not all pictured):

Healthy Yogurt Toppings to add extra yum to your breakfast, snack or healthy dessert.

  • Bananas & Walnuts with Honey
  • Strawberries & Almonds with Vanilla Stevia
  • Peaches & Pecans with Maple Syrup
  • Raspberries, Chocolate Chips, Chocolate Power Os from Love Grown Foods
  • Blackberries & Hemp Seeds with Lemon Stevia
  • Madarin Oranges & Pistachios with Sugar-free Chocolate Sauce
  • Apples, Granola & Peanut Butter
  • Almond Butter & Chocolate Chips

So, are you familiar with The Dannon Company, Inc.? They make something for everyone, learn more about the top-selling brands and the Dannon Pledge at:

dannon logo

 

Sooooo, what is your stance on genetically modified foods? What are your favorite yogurt flavors or toppings? Please share in the comments below – XOXO, Jennifer 

This post contains content sponsored by The Dannon Company, Inc. The opinions expressed in my post are my own. For more information on Dannon’s move toward sustainable agriculture, naturality and transparency,and nonGmo ingredients visit www.dannonpledge.com and www.dannon.com/ingredients .

Yuck to Yes! 6 Clean Eating Mistakes to Avoid

YUCK to YES! Six kinda gross healthy eating issues and how to get past them!You’ve purged the fridge and pantry of processed foods, loaded up on organic foods and free-range proteins, and your produce bin is now a colorful rainbow of Mother Nature’s bounty. It’s a beautiful sight – and congratulations on your road to a healthier lifestyle! However, many of us unwittingly sabotage even the best-laid plans for a healthy diet because it’s either what we were taught to do because “it isn’t pretty,” . . . or, frankly, we’re just a little grossed out.  It’s time to just “get over it” and stop making these healthy eating mistakes!

Don’t scrape off brown stuff off bottom of salmon: Keep healthy fats in your diet by salmon gettyleaving on the brown-grey gunk found on the bottom of salmon.

I’m not talking about the skin (although that’s good for you too), but the soft, gelatinous layer found between the skin and flesh. This brown-grey stuff is the insulating fat for this cold water fish and also where the overwhelming majority of heart-healthy omega-3 fatty acids are found.

Don’t pour off liquid pooled on top of Greek yogurt: Despite looking like a cloudy mess that should be drained away, this liquid is actually the whey. Whey is comprised mostly of settled water from the yogurt, but it’s also where the protein, potassium, and calcium live! Stirring in the whey before eating your yogurt keeps the protein content in yogurt high, preserves important nutrients and promotes a creamy texture.

Don’t spit out fruit seeds: Despite your mother’s warnings, most fruit seeds are actually quite beneficial for your health (some companies are even selling packaged watermelon seeds to snack on – they’re good! ), containing a boost of important amino acids, vitamins and minerals. You can eat watermelon seeds!For example, watermelon seeds are an abundant source of zinc and the tropical papaya has an enzyme that helps fight parasitic infestation, a common health issue where the fruit is grown (isn’t Mother Nature clever?).  I’m not saying you need to go out of your way to eat every seed in sight, but it’s definitely does no harm to eat a few of them –and, a plant won’t sprout in your stomach!

Don’t peel vegetables:  Stop peeling your vegetables, especially if they are thoroughly scrubbed and washed. Purple Potato PeelNot only does it take a ridiculous amount of time to de-skin produce (like potatoes, sweet potatoes, cucumbers, eggplant, onions, carrots, beets and others), peeling also robs your diet of important nutrients. A high concentration of vitamins, minerals and antioxidants are lurking on the skin of your favorite vegetables – for example, the levels of iron, calcium, potassium, magnesium, vitamin B6 and vitamin C found on potato skins are much more highly concentrated ounce-for-ounce, than in the rest of the tuber.  However, if you decide to remove the outer layer of vegetables for aesthetic purposes, save the peels and boil  with water for a vegetable stock.

Don’t avoid egg yolks and those “stringy things”: Let’s crack the hype that egg yolks are bad – yes, they contain cholesterol, but recent studies show that eating eggs does not ramp up the risk for heart disease. In fact, the yolk is where the bulk of an eggs super powers reside, packed with vitamins, minerals, protein and healthy fats that benefit the eyes, brain and remainder of our bodies. Egg ChalazaeAnd, if you’re grossed out by the white stringy things in eggs, don’t be. There is no harm in eating this ropey part of the egg, called chalazae. Chalazae are merely what anchor the yolk to the membrane and are not the beginning of little chick as many think. Egg experts say that the more chalazae you see, the fresher the egg.

Don’t chastise chia seeds over slime:  Chia seeds are rich in iron, potassium, calcium, omega fats, zinc, fiber, and antioxidants – and a good source of protein. However, the number one complaint of this super-food is the slimy texture the sand-sized seeds take on when wet.  Many don’t mind it, but others get the gag reflex. One way to reap the benefits of chia seeds, but avoid the gelatinous goo, is to incorporate a sprinkling of the seeds in smoothies or baked goods.

Chocolate Chia Seed Pudding - TheFitFork.comOh, and if you’re looking for a chia seed recipe this Chocolate Raspberry Coconut Chia Pudding is one of my favorite healthy treats.

 

 

 

Do you have any tips on healthy eating, maybe some gross stuff that is actually good?! Please share in the comments below — XOXO, Jennifer