Slow Baked Raspberry Dill Salmon

Now that I have eaten #AllTheThings this past month leading up to Christmas, I’m planning a lighter menu for New Year’s Eve. A whole side of salmon is a showy (and amazingly simple) celebratory meal that will make waves with your family and friends ringing in 2017. Wow your crowd with my recipe for Slow-Baked Raspberry Dill Salmon, it’s just as delicious as it is dazzling. Slow is the way to go! Raspberry Dill Salmon Horiz

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Got Lemons? Make Raspberry Lemonade Protein Bites

With temperatures topping out over 90 degrees yesterday and bluebonnets popping up everywhere, it’s safe to say spring has definitely sprung in Austin. And, just in time for SXSW , paddle boarding on Lady Bird Lake and running the trails over Spring Break. This time last year I was making my Watermelon Brisket Tacos in the SXSW Taco Takedown, that was definitely a #KeepAustinWeird day. This year I am nursing some battle wounds from Spartan Houston and the Crossfit Games 16.4 Open WOD.  However, nothing serious enough from keeping me out of the kitchen.

Raspberry Lemonade Protein Bites are perfect for a post-workout snack or quick breakfast.Today, I’m sharing a protein snack that is fitting for the warm-weather season – Raspberry Lemonade Protein Bites. The sweet-tart zing of this no-bake recipe will remind you of sipping on a refreshing glass of raspberry lemonade on the porch.

Raspberry Lemonade Protein Bites are perfect for a post-workout snack or quick breakfast.Perfect for a post-workout snack or grab-and-go breakfast, these protein bites have about 5g protein and 65 calories per bite and are gluten-free, nut-free and have no-added sugar.

calcium). This could vary slightly on the protein powder you are using.Make these ahead of time and keep in the fridge or freezer so you always have a healthy snack at hand – and, if you love the flavor combo of raspberries  and lemons and have a five minutes to make breakfast, you’ll love my Raspberry Lemonade Protein Mug Muffin recipe.

 

Here are some important words of wisdom I have for you- haha:

 

By the way, I’ve added maca powder to this protein bite recipe for an extra nutrition boost.  Maca, a root vegetable indigenous to Peru, has been beloved for thousands of years for its ability to improve stamina, endurance and hormonal balance. Maca root and maca powder includes vital nutrients including healthy fatty acids, dietary fiber, proteins, carbohydrates and minerals. If you want to omit, just replace with an equal amount of gluten-free baking mix.

When life hands you lemons, ask for something with more protein!It’s hard to believe that the vibrant fushia red color dusted on these protein bits is all natural and not some weird artificial dye mixed into sugar. Instead, the clever ingredient is simply raspberry powder I made by pulverizing freeze-dried raspberries in a zip-top bag with a rolling pin! This raspberry dust would also be fun and festive mixed into yogurt, sprinkled on your Easter desserts or even rimmed on a cocktail or healthy beverage.

Raspberry Lemonade Protein Bites are perfect for a post-workout snack or quick breakfast.

Raspberry Lemonade Protein Bites Recipe

  • 2/3 cup vanilla protein powder (2 scoops)
  • 1/3 cup almond meal
  • ¼ teaspoon sea salt
  • 2 tablespoons maca powder
  • 4 teaspoons coconut oil, melted
  • 2 tablespoons fresh squeezed Meyer lemon juice
  • 2 tablespoons zest from Meyer lemon
  • 1/3 cup freeze-dried raspberries
  1. Add protein powder, almond meal, maca powder and salt to bowl and stir until combined.  Mix in coconut oil, lemon juice and mix until everything incorporated. Mixture should be a bit crumbly but holds together when squeezed.  If too dry, add a few more drops of lemon juice. If too wet, add a dry ingredient like a gluten-free baking blend, more almond meal or more protein powder a half-tablespoon at a time.
  2. Using about 1 tablespoon of dough, form into 12 balls rolling between the palms of your hands.
  3. Place freeze-dried raspberries in small zip-top bag and use rolling pin or side of coffee mug to pulverize.  Add a lemon ball, one at a time, into the sealed bag and shake to coat with raspberry dust.
  4. May be kept covered in air-tight container in refrigerator for a week or freezer for several months. Makes 12.

What are you doing over Spring Break? What events are you training for? Are you a lemon lover?  I’d love to know, please share in the comments below – XOXO, Jennifer

Raspberry Lemon Protein Mug Muffin – Single Serve

A Raspberry Lemon Protein Mug Muffin is a quick and easy solution to breakfast in the morning - or as a healthy, single-serve dessert before bed!I know it’s not spring yet, but I’m getting the fever to make delicious yummy things that remind me of warm weather.  My recipe for Raspberry Lemon Protien Mug Muffins reminds me of the lemon pound cake that has always been a family favorite, but typically reserved for dessert on special occasions. Single serve, and super yummy, this easy-to-make mug muffin makes a delicious morning meal or satisfying swap when you need a sweet treat at night.

calcium). This could vary slightly on the protein powder you are using.

If you think you don’t have time to make a scratch breakfast in the morning, especially a “muffin,” think again! This muffin is mixed up right in the mug and “bakes” in the microwave in 2 minutes or less.  You’ll be digging into warm, moist, lemony goodness before the coffee is even done brewing – plus, the only dishes to wash are the mug and your spoon! Win-win!

When life hands you lemons, ask for something with more protein!

Another win is that you’re fueling yourself well for whatever the day holds. Between protein powder and an egg white, there is plenty of protein to keep you from getting hungry before lunch  — plus, it’s under 200 calories and gluten-free.  Here are the specifics:  182 calories, 17g protein, 21g carbohydrate (5g sugar), 4g dietary fiber, 3g fat and calcium). This could vary slightly on the protein powder you are using.Meyer Lemon Raspberry Protein Mug Muffin I used Meyer Lemons in my recipe which are less acidic and slightly more sweet than a traditional lemon (actually, they are a hybrid lemon-orange) and I love the blemish-free large ones from Frieda’s Produce! Look for these beauties packaged up in a cellophane bag in your produce department.

What’s your favorite quick-fix for breakfast? Have you ever had a Meyer Lemon? Please share in the comments below – XOXO, Jennifer 

 

Meyer Lemon Raspberry Protein Mug Muffin
Raspberry Lemon Protein Mug Muffin
Print Recipe
Enjoy a warm, delicious breakfast ready start to finish in 5 minutes! You'll be fueled with protein for your workout, run or busy morning. Gluten Free.
Servings Prep Time
1 serving 2 minutes
Cook Time
2 minutes
Servings Prep Time
1 serving 2 minutes
Cook Time
2 minutes
Meyer Lemon Raspberry Protein Mug Muffin
Raspberry Lemon Protein Mug Muffin
Print Recipe
Enjoy a warm, delicious breakfast ready start to finish in 5 minutes! You'll be fueled with protein for your workout, run or busy morning. Gluten Free.
Servings Prep Time
1 serving 2 minutes
Cook Time
2 minutes
Servings Prep Time
1 serving 2 minutes
Cook Time
2 minutes
Ingredients
Servings: serving
Instructions
  1. In 12 ounce mug, add egg whites, egg white, lemon juice and lemon zest. Whisk together with fork until well combined.
  2. Add in protein powder, oat flour and stevia, if needed. Stir until combined.
  3. Add raspberries and gently fold in.
  4. Place mug in center of microwave and cook on high for 60 to 120 seconds, until batter no longer raw (but it will be very moist). Actual cooking time will depend on the strength of your microwave.
  5. Stand by and watch muffin cook so that it does not overflow -- if it starts to rise too much, simply stop microwave, let it settle, and then restart.
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Raspberry Walnut Wheat Berry Salad with Grilled Chicken

Raspberry Walnut Wheatberry Salad with Grilled Chicken is a quick and easy summer meal but is also beautiful enough for outdoor entertaining.Berry delicious! Are you craving a dinner that is bursting with seasonal yumminess, simple to pull together and healthy with an exclamation point? My recipe for Raspberry Walnut Wheat Berry Salad with Grilled Chicken is all these things — plus it’s gorgeous enough for outdoor entertaining.

Raspberry Walnut Wheatberry Salad with Grilled Chicken so delicious, nutritious and easy on a summer day!I first made this recipe for the Living Litehouse blog at LitehouseFoods.com; it builds on the flavors of their vibrant Raspberry Walnut Vinaigrette. This elegant entrée salad features all the food groups with spinach, grilled chicken breast, raspberries, walnuts and wheat berries all playing nicely together.  What, you’ve never eaten wheat berries?! This versatile whole grain has a sweet, nutty taste and pleasant, chewy texture – a nice swap for brown rice when you’re looking to bust out of a rut. Wheat berries are also a great source of vitamins, fiber and other essential nutrients – and offer healthy source of carbs to fuel your day.

 

Raspberry Walnut Wheat Berry Salad with Grilled ChickenYou can also layer up all the ingredients into a jar salad to take to work or to refuel right after a gym session. Starting by pouring dressing in the bottom of the jar, then layer up everything in order of “sturdiness and wiltability” – meaning the wheat berries go next and then the delicate spinach up top.  When you’re ready to eat lunch, just shake-shake-shake the jar and pour out on a plate (or eat straight from the container, it’s one less dish to clean)!

Raspberry Salad DressingIf you can’t find the Raspberry Walnut Vinaigrette from Litehouse Foods, then try this homemade Raspberry Dressing recipe that first appeared in Southern Living.

Raspberry Walnut Wheatberry Salad with Grilled Chicken so delicious, nutritious and easy on a summer day!
Raspberry Walnut Wheat Berry Salad with Grilled Chicken
Print Recipe
Make life easy and grill chicken ahead of time or substitute rotisserie chicken from the deli that has been cut up into chunks!
Servings Prep Time
4 servings 10 minutes
Servings Prep Time
4 servings 10 minutes
Raspberry Walnut Wheatberry Salad with Grilled Chicken so delicious, nutritious and easy on a summer day!
Raspberry Walnut Wheat Berry Salad with Grilled Chicken
Print Recipe
Make life easy and grill chicken ahead of time or substitute rotisserie chicken from the deli that has been cut up into chunks!
Servings Prep Time
4 servings 10 minutes
Servings Prep Time
4 servings 10 minutes
Instructions
  1. In small bowl, mix together the cooked wheat berries with ¼ cup of Raspberry Walnut Vinaigrette. Set aside.
  2. Add spinach to large bowl. Toss with dressed wheat berries, grilled chicken strips, green onions, raspberries, walnuts and feta.
  3. Serve with remaining ¼ cup dressing.
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Grilled Apricot Kale Salad #SaladRevolution

Grill apricots to magnify their flavor and toss on an easy dale salad!If you don’t pay attention, you might miss apricot season – that would totally be the pits! This small, delicate stone fruit is at its peak from May through mid-June and is such a tasty little treat. A cup of sliced fresh apricots has less than 80 calories and provides a natural, unprocessed source of complex carbohydrates — the “good “ kind of carbs that give your body and brain quick energy for doing stuff – fun stuff like running, yoga, CrossFit and playing with your kids along with necessary evils like folding laundry, vacuuming . . . uh, and thinking rationally while stuck in rush-hour traffic.

When greedily hoarding selecting apricots at the grocery store or farmers’ market, keep in mind that this stone fruit doesn’t ripen with sweetness any further after picking. Look for fruit that is moderately soft but not squishy, unblemished and lightly scented with that famous fragrance. I usually gobble up my fresh apricots right away, but they will stay fresh on the kitchen counter for a couple days – after that, stick them in the fridge to give them a couple extra days of edible enjoyment.

Slice apricots in half, remove pit, brush with olive oil and toss on the grill!

Grilled Apricot Kale Salad is a showstopper for all your spring and summer and entertaining.Y’all know I love my grill and decided why not throw some apricots on there and see what would happen. Fabulous, good, yummy things happened as my apricots, brushed only with olive oil and sprinkled with a tiny bit of sea salt, softened and caramelized to perfection.  I ate some right off the grates and had a few with my Greek yogurt for dessert – but the highlight of my fruit grilling was the Grilled Apricot and Feta Kale Salad with Organic Raspberry-Lime Vinaigrette I created for my friends at Litehouse Foods.

Grilling apricots intensifies their summer sweet flavor -- try adding to ice cream or this delicious and nutritious kale salad.

salad revolutionSo many vibrant colors and healthy ingredients to swoon over in this salad including kale, raspberries, Marcona almonds, feta and more. Perfect for your late spring and summer entertaining or wow them at a pot luck.  Add some shrimp or chicken to make this an entrée salad.  Definitely a timely and soon-to-be-trending salad! Share your innovative salad recipe and tag @litehousefoods and #SaladRevolution on Instagram, they’ll send you a $1 off coupon good on their fit and fresh dressings, cheese, dips, and herbs.

Enjoying a trail run in Austin, Texas.

I’ve been taking a break from the roads every now and then and heading to the trails — they are so gorgeous this time of year in Austin and we have 20+ miles of trails in my neighborhood!

Do you like to run or hike on trails? What is the biggest challenge for you — location, terrain, allergies, critters, etc?

What is a unique ingredient you like to put on salads? I’m ALWAYS on the hunt for new ideas, so please share in the comments.

 

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 - TheFitFork.com 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 - TheFitFork.com

Chocolate Raspberry Coconut Chia Pudding - TheFitFork.com
Chocolate Raspberry Coconut Chia Pudding
Print Recipe
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 - TheFitFork.com
Chocolate Raspberry Coconut Chia Pudding
Print Recipe
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
Ingredients
Chocolate Chia Pudding Layer:
Rasberry Chia Pudding Layer
Servings: 1/2 cup servings
Instructions
  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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Girls’ Night In – Trop50 Raspberry Acai Sipper with Coconut-Mint-sicles


You’re invited over to work up a sweat to old-school aerobic DVDs and Girl s CrossFit WOD. After well, enjoy healthy refreshments including a delicious mocktail made with Trop50 Raspberry Acai!

Oh, it’s always good to get together with my girlfriends. However, we’re not the head-out-to-a-bar types or even really much of book club babes, but the one thing we have in common is that we all like to run, workout and reward ourselves with healthy refreshments!

denise austin

My idea of a fun “Girl’s Night In” is inviting my besties over for some fun, maybe putting in a retro workout DVD like a Denise Austin or Jane Fonda – oooh, break out the leotards and leg warmers. However, though my friends don’t care, hosting at my house might mean having to clean up and move the furniture around for our lunging, lifting, buns-of-steel fun. So, instead I’m recommending we meet up for “Girl’s Night In” at the CrossFit box, no sweaty men allowed.

After the old-school aerobics, we’ll kick up the fun with a girl-powered workout – oh, I don’t know, maybe something like this Girls’ Night WOD below:

women's crossfit workout

As for refreshments, there will be no heavy lifting – just some fresh veggies and dip, some deviled eggs and easy to make smoothies and drinks featuring Trop50 Raspberry Açaí juice.  I was very excited to learn that Trop50 has the great taste and goodness you expect from Tropicana, but with 50% less sugar and calories and no artificial sweeteners. Each 8 ounce serving has loads of antioxidants, more than a day’s worth of vitamin C and is a good source of vitamin E — all for only 50 calories and 10 grams of sugar.

rasperry acai sipper with coconut mint ice Check out the gallery of drinks at the top of the post that feature Trop50 Raspberry Açaí along with some healthy smoothies I like to make at home. Although whipped up without alcohol, these drinks still taste special and celebratory without the next-day headache and regrets. While the “idea” of an adult beverage sounds appealing, my body always rebels – I try to remember that everything I eat or drink is either fueling performance or feeding disease.

Here’s a special sipper I’ve developed with Trop50 Raspberry Açaí. It’s so light and refreshing after a workout and I love how it’s keeps the fun in motion  — dip and swirl the frozen pop around and enjoy! Pre-freeze the “mint cubes” the night before and playing bartender will be a breeze.

Trop40 raspberry acai drink

Raspberry Açaí Sipper with Coconut-Mint-sicles Recipe

  •  2 10 -12 oz bottles coconut water
  • Mint springs
  • 10 small wooden skewers
  • 2 tbsp. colored cocktail rim sugar
  • 1 59-oz bottle Trop50 Raspberry Açaí

Pour coconut water evenly into 10 large ice cube molds, small ice pop molds or small Dixie cups. Top with mint leaves. Place in freezer for about 1 hour until firm enough to hold wooden skewer or ice pop stick upright. Continue to freeze until solid.

Wet the rims of 10 glasses; dip rims in cocktail sugar. Pour beverage evenly among glasses (just under 6 ounces per glass). Remove mint pops from molds and place one in each drink. Garnish with additional mint, if desired.  Serves 10.

coconut mint ice cubes

Coconut Mint-sicles for your Girls’ Night In drink!

 

 

 

 

 

 

 

For more inspiring ideas, visit the Trop50 collection on Foodie.com

Disclosure: Compensation was provided by Trop50 via Glam Media.  The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Trop50.

 

 

Cottage Cheese, Please! Lemon Chia Tea Cakes with Berries Recipe #GlutenFree

The following post is sponsored by Fitfluential LLC on behalf of Daisy Cottage Cheese.

Today, it’s cottage cheese, please! But, as I kid, I expressed my displeasure with this curd-style dairy product with the same gusto that was reserved for having blood drawn, getting grounded, having to babysit my brother instead of hang out with friends  — no, please, please, please don’t do this to me!  Crying, screaming, gnashing of teeth and so on. Boy, how times change! I barely wince at a needle prick, never get in trouble with my parents anymore and would welcome the opportunity to spend more time with my brother.  And . . . as you probably have guessed, I now love cottage cheese!

berries daisy cottage cheese container 700

When I headed down to the store to get my carton of Daisy Cottage Cheese, I noticed that the brand has rolled out new packaging – it’s so catchy with the white carton, blue lid and signature flower. It’s easy to figure out if you’re buying delicious full-fat Daisy (dark blue lid) or low-fat Daisy (light blue lid) — these little details matter, especially if I’m in a rush! But a great carton isn’t the only #DaisyDifference when it comes to stacking up this product against similar seeming cottage cheese brands on the shelves.  Daisy Cottage Cheese just plain uses better ingredients (and fewer) than the competition. Made from only four ingredients, this stuff is straightforward and simple – just the way it should be. I feel confident serving Daisy to my family knowing it isn’t gunked up with unnecessary additives, preservatives and thickeners.

Nutrition Label for Daisy Low-Fat 2% Cottage Cheese

Nutrition Label for Daisy Low-Fat 2% Cottage Cheese

What I’ve found as a mom and athlete is that cottage cheese is a great way to pack a wallop of protein into any meal of the day– even snacks and treats! Did you know that a ½ cup serving of 2% Daisy Cottage Cheese has just 90 calories and 14 grams of protein – getting me well on my way to achieving my daily protein requirement.  As a runner and fitness enthusiast who often works out two times a day, I require extra protein to help my body recover and rebuild muscle.  It’s so easy to add cottage cheese to a smoothie, a salad, or on top of a baked potato – I even blend up cottage cheese to transform it into a creamy sauce and silky, smooth baking ingredient.  Plus, since our family is on a budget, I really appreciate the value that cottage cheese offers as a protein source.

In honor of spring and all its fresh flavors, I whipped up this yummy batch of Lemon Chai Tea Cakes with Berries. It’s a healthy dessert that is balanced with protein – actually, I think it would also be great for breakfast!   As a bonus, this recipe is gluten-free and doesn’t have a lot of added sweetness – only a bit of honey and lemon curd. 

lemon cake cottage cheese

Lemon Chia Tea Cakes with Berries Recipe

  • 2 cups gluten-free oat flour
  • 2 teaspoons baking powder
  • 2 tablespoons chia seeds
  • 1/2 teaspoon salt
  • 1 ½ cup 2% Daisy Brand cottage cheese
  • ¼ cup fresh lemon juice
  • ¼ cup lemon curd
  • ¼ cup honey
  • 1 teaspoon vanilla
  • 2 large eggs
  • 2 tablespoons coconut oil, melted

Sauce and Garnish

  • ½ cup 2% Daisy Brand cottage cheese
  • ¼ cup lemon curd
  • Blackberries and raspberries
  1. In large bowl, mix together oat flour, baking powder, chia seeds and salt until combined.
  2. In blender, mix together cottage cheese, lemon juice, lemon curd, honey, vanilla, eggs and oil until smooth.
  3. Mix wet ingredients into dry ingredients, stirring until just combined but not over mixing.
  4. Spoon batter into 4 free-standing paper baking cups (4” diameter) or 8 standard size muffin tins.
  5. Bake for approximately 20 – 25 minutes, or until toothpick inserted into center pulls clean.
  6. While muffins are baking, make sauce by adding ½ cup cottage cheese and ¼ lemon curd in blender; blend until smooth.
  7. To serve, spoon sauce over cooled tea cakes and top with berries. Serves 4.

low fat daisy

 

 

 

 

 

 

Don’t Miss the Twitter Chat with Daisy Cottage Cheese

Find out how to “Power Your Way Through the Day” with cottage cheese, a versatile protein source for breakfast, lunch, dinner, snacks – as well as for workout fuel and recovery. I can’t wait to learn more about the benefits of cottage cheese from the experts and find out some of the Fitfluential community’s favorite recipes.

Twitter Chat:
Hosted by: FitFluential
Date: April 10, 2014
Theme: Power Your Way Through the Day
Time: 9:00 pm EST
#DaisyDifference