Hear Me Roar – PMS and the Athlete #LetsTalkPMS

Posted on July 25, 2016 by Jennifer FIsher

I am a female athlete, hear me roar! I love the strength, power and grace shown by women in sports, and believe, in many ways, female athletes are superior to men. Now, don’t get your panties in a wad, gentlemen – obviously you have an arsenal of strengths including sheer muscle volume and all the testosterone stuff. I’m not arguing a 100lb female can beat a 200lb guy in an arm wrestle, so don’t challenge me please! Despite a woman’s brain wiring, body composition and hormones being very different to a man’s, she can still be very successful in sports. We women are naturals at teamwork, multi-tasking and making less impulsive decisions. Women also have a different muscle-to-fat composition which, in general, can help spare glycogen in endurance events, and some of our hormones, like estrogen, have been shown to make us stronger in adverse conditions

However, every once in a while, my female ROAR is a little weak – namely on those days when I’m suffering from Pre Menstrual Syndrome. So, #LetsTalkPMS . . . The fatigue, muscle aches, bloating, sore chest, irregularity and mood swings the week before my period starts can take the attack factor out of my workout schedule if I’m not proactive. Thankfully, I have been spared many instances of PMS as I haven’t had my period on a regular basis in 25 years between long-term bouts of amenorrhea, pregnancies/nursing and now middle age (sorry if TMI). So while my periods usually can’t be planned for, they also aren’t completely unexpected – because of the annoying PMS reminder!

While female hormones might not always be fun ,the are definitely functions — I mean, sheeze, we make a baby! The level of hormones in the female body during different parts of the cycle also play a factor in the metabolism of carbohydrate, fat, and protein, blood plasma volume, and tolerance to heat – all of these are important factors in many sports. Ironically, while the week or so leading up to your period may have you feeling super PMS-y, this “low hormone” stage is considered by many experts to be optimal for female athletic performance. But, you have to manage the physical and mental challenges of PMS and kick them in the buttt!

Now, if I wasn’t into running, CrossFit, yoga, lifting weights and so many other sports, I would probably be caught completely off guard by my infrequent visit rom Aunt Flow. However, there’s something about being a competitive athlete that I believe keeps a woman more in tune with her body, and therefore more likely to notice the onset of PMS symptoms. Oh, and I know!

Since I don’t like to take time off from training or use prescription medications except when life-or-death necessary, I have looked for natural ways to treat PMS. One of the natural products I really like is Jayde from IntraNaturals. Jayde Natural Pain Relief is “100% Herbal Happiness for Women During their Menstrual Period” that may help soothe cramps, relieve muscle aches, and ease general discomfort.

The natural ingredients in Jayde include Cramp Bark, Turmeric Curcumin, Boswellia, and Bromelian—all inspired by the ancient healing powders of Ayurvedic herbs. The only herbal ingredient I wasn’t familiar with was Cramp Bark – so I reached out for more information. Cramp Bark is a smooth muscle relaxant with similar properties to valerian that targets the uterus specifically to reduce inflammation. It may help lessen ovarian and uterine cramps both before and during menstruation.

As a disclaimer, the benefits statements of Jaye have not been evaluated by the FDA but, my experience with this natural solution to PMS has been nothing but “thumbs up,” – plus the capsules are easy to take once or twice a day as needed. Additionally, Jadye is vegan, nonGMO, gluten-free, soy-free and comes with a 100% Lifetime Guarantee. This promise of quality means that if you should become dissatisfied with the product at any time, the company will gladly offer a full refund.

This is another amazing reason to love Jayde and IntraNaturals! With every order, IntraNaturals donates to their non-profit partner, Vitamin Angels, in order to provide life-changing nutrition to children in need (40,000 kids/women helped through their donation last year). Through this program, children and pregnant mothers without adequate access to important nutrients needed for optimal health are provided life-changing vitamins. While I’m over here freaking out my PMS symptoms (honestly, pretty trivial in the scheme of world health), others don’t even have the basic vitamins they need to thrive . . . or survive. So, I feel twice blessed knowing I have the means to take care of ALL my health concerns while helping children and pregnant mothers much, much less fortunate.

Hear me ROAR! PMS and the Athlete #Jayde helps @IntraNaturals #LetsTalkPMS #Ad

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Do you avoid working out when you have PMS or your period? What is your worst symptom? Share in the comments if you care to – XOXO, Jennifer

Thank you to IntraNaturals for kindly sponsoring this post. All opinions are 100% honest & completely my own.

Sweet & Salty Four-Seed Popcorn Bars

Posted on July 25, 2016 by Jennifer FIsher

This is a sponsored conversation written by me on behalf of JOLLY TIME Pop Corn. The opinions and text are all mine.

Popcorn makes a super on-the-go snack swap, especially as a replacement for common convenience options like granola bars, chips, and cookies that can be higher sugar and fat. Naturally gluten-free and considered a whole grain, popcorn is high in dietary fiber and low in calories – plus for the visual eater, a serving of popped corn looks like a whole LOT of food! I’m especially fond of JOLLY TIME Pop Corn, their Healthy Pop line gets the thumbs up from Weight Watchers and most products are 94% fat-free and have just around 100 calories per serving (give or take) – that’s about 20 calories per cup!

So, y’all know I’m big on getting protein into my snack too! A bag (5 cups) of JOLLY TIME Pop Corn has about 4 grams of protein, which actually surprised me – I thought it would have zip, nada, none! I was wrong, popcorn does have protein! But, I like to pump it up with additional whole food add-ins – especially seeds! Tiny little seeds are powerhouses of nutrition – they are an excellent source of heart-healthy fats, protein and essential vitamins and minerals. For example, hulled hemp seeds are one of the most nutritionally complete sources of plant-protein – containing every essential amino acid an fatty acid the body needs for optimal health.

Check out my recipe for Sweet & Salty Four-Seed Pop Corn Balls made with Healthy Pop Kettle Corn hemp seeds, pumpkin seeds and chia seeds. Instead of a caramel to hold it together like you’d find in a traditional popcorn ball, I’ve whipped up a nutritious binder made from sunflower butter and agave syrup, a low-glycemic index, natural sweetener. This great snack or healthy dessert recipe is gluten-free, nut-free and has no added refined sugar – so enjoy and #haveaJOLLYTIME !

Trail Mix Pop Corn is also a family-approved winner at my house!

Also, please check out the Healthy Pop Challenge – get a free workout band, enter to win a FitBit Altra and grab coupons for JOLLY TIME Pop Corn. I love the idea that they have to workout while waiting for popcorn to pop – even little bursts of exercise add up. Depending on the length of your popping session and microwave settings (plan on an average of 4 minutes), you can get quite a few exercises done. Try these simple exercises in the kitchen while you wait:

Perform each exercise for 1 minute, as many times as you can safely, while you wait for JOLLY TIME Pop Corn to cook:

Overhead band pulls (or pushup against wall, if no band)

Air Squats

Alternating Leg Lunges (in place)

Jumping Jacks

YUM! Salty-Sweet Four Seed Popcorn Bars #haveaJOLLYTIME #HPChallenge @jollytimepops #fitfluential #ad

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Are you a regular popcorn snacker, or only at the movies? Favorite popcorn mix-ins? Butter or no butter?

Please share in the comments below, XOXO, Jennifer

Sweet & Salty Four-Seed Popcorn Bars #HPChallenge

Prep Time

10 mins

Total Time

10 mins

Course: Dessert, Snack

Cuisine: American

Servings: 9 servings

Ingredients

1 package Jolly Time Healthy Pop Kettle Corn (5 cups)
2 tablespoons hulled hemp seeds (often called “hemp hearts”)
2 tablespoons roasted, salted sunflower seeds
2 tablespoons roasted pepitas (pumpkin seeds)
1 tablespoon chia seeds
1/3 cup sunflower seed butter**** Or the nut butter of your choice, I love Power Fuel from Nuttzo.com
1/4 cup agave syrup or honey
baking spray

Instructions

Prepare popcorn according to package instructions. Pour in large mixing bowl and let cool.
In small bowl, mix together hemp seeds, sunflower seeds, pepitas and chia seeds. Set aside.
In small sauce pan, add sunflower seed butter and agave syrup, stir to combine. Bring to medium heat, stirring continuously. Once mixture begins to bubble, keep cooking and stirring for an additional 30 seconds.
Drizzle hot sunflower-agave mixture over popcorn and quickly stir to combine as evenly as possible. Sprinkle in seed mixture into popcorn mixture in about 3 batches, stirring quickly each time to distribute.
Spray 8 x 8-inch brownie pan with baking spray and fill with popcorn mixture. Using a piece of wax paper and hands or back of spoon, press down over entire top to compact firmly.
Cut into 9 squares.

Recipe Notes

****Or the nut butter of your choice, I love Power Fuel from Nuttzo.com

Keep Austin Weird Beef, Veggie and Watermelon Stir-fry

Posted on July 23, 2016 by Jennifer FIsher

I have been waiting all summer to share this recipe – Beef, Veggie & Watermelon Stir-Fry! –It’s steak “meats” watermelon (and loads of fresh veggies) atop of a plate of slightly chewy, insanely satisfying udon noodles. Earlier this year, the Texas Beef Council asked me to come up with my personal take on a Texas food tradition. “Focus on pasta,” they said, and “make it your own.”

Most of us know by now what happens when I’ve been let off the proverbial leash like that – I can go a little wild. But, my creativity isn’t random; it makes sense – to me, anyway! My jam is merging together seemingly unlikely ingredients to make a beautiful recipe that not only comes together easily but also optimizes nourishment to support an active lifestyle.

You might be wondering how my Beef, Veggie & Watermelon Stir-Fry a Texas “thang” – there’s no BBQ sauce in sight! The Texas spirit is found in the local lean beef and farmer’s market produce sourced from these here Central Texas parts. It also has that far-out, Far East fusion flavor going on that’s so popular with some of the food trucks found down in the hip and happening parts of Austin that do their best to Keep Austin Weird. Heck, I do my best to Keep Austin Weird!

I’m especially excited how this fit and fresh dish pairs up BEEF with WATERMELON as these are two of my all-time favorite foods ever in the history of all time, period.

This 30 minute dinner recipe features Top Sirloin, a super-lean cut of beef that has only about 5g fat and 150 calories per 3-ounce serving (along with about 26g protein)! Eating a protein portion approximately this size (25 – 30g), three to five times a day, gives me the power to feel fuller longer, stay active longer, and maintain a leaner muscle-to-fat body ratio. Of course, my meals aren’t always beef (variety is the spice of life, ya know), but lean beef is an AWESOME, nutrient-dense (think ZIP: Zinc, Iron, Protein) go-to choice that works beautifully in my life several times per week (or more).

If you want to join the free Protein Challenge to learn more about how tweaking the protein intake in our life can help you feel and look better, sign up here.

What about the watermelon? Well, first off – it just screams summer in Central Texas. I can’t think of a picnic, river tubing trip or day at the lake spent without sharing a huge watermelon with family and friends. If you’ve not ever tried watermelon warm and spiced up a bit, get ready to live on the wedge! The sweet heat flavor is fantastic and the high water content of this juicy fruit (92% water) helps keep you hydrated on most blazing hot days. Plus, watermelon is low in calories and a great source of electrolytes and antioxidants that help support my lifestyle as an athlete. Oh, and you’re going to LOVE the sprouted watermelon seeds sprinkled on the to — despite what your mama may have said, you CAN eat watermelon seeds (they’re very nutritious)!

Learn much more about Watermelon for Fitness (uhh and don’t miss my Watermelon Workout Videos) at Watermelon.org. Here’s a little Watermelon Squat Workout I dare ya to try!

Note on the noodles: You don’t necessarily have to use the Udon noodles, I like to incorporate them when I need a little more carb energy in my life for long runs and endurance events. A great gluten-free option would be Soba noodles (made of buckwheat which is gluten free) or rice noodles . . . or just rice. I’m also going to make this dish in the future and try it totally grain-free by using spiralized zucchini or summer squash!

Far-Out Far-East ATX Fusion! Beef, Veggie and Watermelon Stir-Fry @BeefLovingTX #sp

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What have you been stir-frying lately? Favorite Fruit? Favorite type of Squat? Noodles, rice or nothing? Please share in the comments – XOXO, Jennifer

This post was sponsored by The Texas Beef Council and the Beef Check Off, however all opinions, comments, enthusiasm and weirdness are my own.

Beef, Veggie and Watermelon Stir-fry

This fit and fresh dish features top sirloin, my favorite cut of lean beef, paired with farmer’s market-fresh produce, flavors of the Far East, and some funky South Congress food truck fusion. Keep Austin weird!

Course: Fruit, Main Dish

Cuisine: American, Asian, Southern

Servings: 4 servings

Ingredients

For beef and marinade:

1 1/2 lbs top sirloin, cut into thin strips
1 tablespoon minced garlic
2 tablespoons cold water
2 tablespoons low-sodium soy sauce

For Sauce:

1 tablespoon sesame oil
2 tablespoons hot water
1 teaspoon corn starch
3 tablespoons watermelon juice (reserved from watermelon balls/chunks below)
2 tablespoons fresh lime juice
2 tablespoons light soy sauce
1 to 2 tablespoons Sambal Oelek (ground Thai chili paste)

For Stir Fry:

3 tablespoons sesame oil, divided
12 ounces fresh French green beans, cut in half crosswise
1 large yellow bell pepper cut into thin strips
3/4 cup grated or matchstick carrots (orange or tri-color)
2 teaspoons grated fresh ginger
2 cups watermelon, 1” balls or 1” chunks

For Plating:

8 ounces dry udon noodles, cooked according to package directions
1/4 cup hopped green onions, bulbs and tops
1/4 cup sprouted watermelon seeds (or pepitas)

Instructions

Toss together beef with garlic, water, soy sauce and sesame oil. Let marinate in the refrigerator for at least 30 minutes or up to 2 hours.
Meanwhile, stir together hot water with cornstarch until dissolved. Stir in watermelon juice, lime juice, 2 tablespoons soy sauce and 1 to 2 tablespoons Sambal Oelek according to personal preference for spicy heat.
Drain and discard marinade from beef. Heat 1 tablespoon oil in large skillet over high heat. Add one-half of beef to skillet and brown for 45 seconds without stirring. With tongs, quickly turn beef and cook additional 30 seconds or until barely browned. Take care not to overcook. Transfer to a warm plate immediately. Repeat browning with remaining 1 tablespoon oil and beef.
Add final 1 tablespoon oil in same skillet and bring to medium-high heat. Add green beans and peppers and stir-fry for 2 minutes or until crisp-tender. Add matchstick carrots and ginger and stir-fry an additional 1 minute. Add cooked beef and watermelon juice-chili sauce mixture and stir-fry another 1 minute, or until slightly thickened. Remove from skillet from heat and stir in watermelon.
Garnish with chopped green onions and sprouted watermelon seeds. Serve immediately with prepared udon noodles.

Jerk Halibut with Tipsy Tropical Fruit Salad

Posted on July 21, 2016 by Jennifer FIsher

Ahhh, wouldn’t a tropical vacation be wonderful about now?! You won’t actually feel the sand beneath your toes, but my recipe for Jerk Halibut with TipsyTropical Fruit Salad will whisk you away on a transcendental taste adventure thanks to plenty of Caribbean-inspired flavors. You can use any fish you like for blacking with my jerk seasoning blend, but meaty halibut really satisfies and holds up well in a skillet or on the grill. All the spicy heat of jerk is offset by a cool chopped fruit salad that has been macerating in a tasty tequila dressing.

Now, as you may already know, Halibut is not caught in tropical waters. It’s a cold water fish and Sizzlefish.com does a great job with their Alaskan-sourced halibut. But, boy oh boy, how I do love this elegant, steak-like fish that cooks up so light and flaky. Halibut isn’t part of the Paleo Prime fish collection I typically order from Sizzlefish.com (includes a variety of items from Gulf Shrimp to Coho Salmon), but their Halibut is sold in 14 4-ounce pieces that ships flash-frozen on dry ice straight to your door — it would make a nice stash in the freezer!

Making Waves! Jerk Halibut w/ Tipsy Tropical Fruit Salad @sizzlefishfit

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Are you a fish fan? What’s your favorite catch? What’s the last island you’ve visited? Please share in the comments below – XOXO, Jennifer

Jerk Halibut with Tipsy Tropical Fruit Salad

Prep Time

15 mins

Cook Time

10 mins

Total Time

25 mins

Take your taste buds on a vacation with this easy 30 minute spicy halibut fish recipe served with a cool tropical fruit salad.

Course: Main Dish

Cuisine: Caribbean

Servings: 4 servings

Ingredients

For Fish

4 4-oz halibut filets
1 tablespoon allspice
1/4 teaspoon ground cinnamon
1/4 cup dark brown sugar
1 teaspoon dried red pepper flakes
1/4 teaspoon ground cloves
1/4 teaspoon ground cumin
1 teaspoon salt
1 teaspoon ground black pepper
4 tablespoons avocado oil or other high smoke point oil

for Fruit Salad

1 cup diced mango
1 cup diced pinapple
1/2 cup diced onion, white or red
1 cup diced seeded tomato
1/3 cup green onions, bulbs and tops
1 diced jalapeno pepper
1/4 cup fresh chopped cilantro leaves
1 large diced avocado don't pick one too ripe, just slightly ripe

for dressing

2 tablespoons fresh lime juice
1 ounce silver tequila
1 tablespoon avocado oil or EVOO
1 tablespoon agave nectar
2 teaspoons lime zest
1 teaspoon Sriracha sauce
1/4 teaspoon salt

Instructions

To prepare fish, unwrap and pat dry with paper towels. Leave skin on underside of halibut if attached.
In small bowl, toss together allspice, cinnamon, brown sugar, red pepper, cloves, cumin, salt and black pepper until combined. Add 2 tablespoons of avocado oil and mix until a paste is formed.
Rub paste over all sides of fish. Add remaining 2 tablespoons of avocado oil (or other high smoke point oil) to large skillet and bring to medium-high heat. Add halibut and sear on each side (front and back or all 4 sides if cut think and long) for several minutes each until spices have formed crust and fish is no longer translucent.
Add all ingredients for fruit salad, except avocado, to bowl. Prepare dressing by whisking together all dressing ingredients in small bowl until combined. Pour dressing over fruit salad. Gently stir in avocados.
To serve, place mount of fruit salad on plate and top with halibut. Season with Sriracha or hot sauce if desired.

Clean Apple Pie with Protein Bar Crust to #KeepOnTrack

Posted on July 20, 2016 by Jennifer FIsher

This blog post has been compensated by Collective Bias, Inc. and Pure Protein. All opinions are mine alone. #KeepOnTrack #CollectiveBias

Summer has been busier than a gym in January but I’m not letting my hectic schedule sabotage my good intentions. I’m keeping on track with my higher-protein diet by keeping my pantry, purse, gym bag, and mobile snack station (haha, the car) stocked with the new Pure Protein Plus Bars. Considering I’m out of the house most of the day working, running errands, shuttling my teen boys to their sports practices, and finding time for my own fitness routine, having a few of these insanely delicious protein bars at the ready has kept me from getting so hangry that I have the mother of all mother meltdowns. In addition, the bars can be used to make quick nutritious desserts, like my recipe for Clean Apple Pie on Protein Bar Crust that I’m sharing in this post.

To make this nearly sugar-free pie, I used one of the NEW Pure Protein Plus Bars that I purchased at Walmart. When you shop Walmart for Pure Protein Plus Bars, be sure to use Ibotta to earn $1.50 back.

For more Pure Protein Plus Bars inspiration, visit this website. Make sure to enter the sweepstakes below too for a chance to win prizes to help #KeepOnTrack!

Pure Protein Plus Bars #KeepOnTrack Sweepstakes

These bars are available in four flavors (Cookies and Cream, Mocha Brownie, Apple Pie, Chocolate Chip Cookie Dough) that all sound ultra-decadent, but after checking the nutrition label, I found they actually make a quite balanced and sensible snack solution. I’ve been grabbing one for a quick breakfast, bedtime snack or for post workout recovery.

The preferred amount of protein I look for in a nutrition bar is around 20 grams with low sugar content and, ching-ching-ching, this new product delivers. Additionally, the NEW Pure Protein Plus Bars have that soft and pleasantly chewy texture I crave plus they are GMO-free, gluten free, have no artificial sweeteners and are high fiber (15 – 16g).

Oh, and the super delicious flavors are worth shouting out again (and again!) Hello, Cookies and Cream, Mocha Brownie, Apple Pie, Chocolate Chip Cookie Dough — welcome to my life. But, unlike the real deal desserts, these bars are mindful of my mission to #KeepOnTrack with a higher protein, lower carb diet.

So, ready for that apple pie I mentioned earlier?! My recipe for Clean Apple Pie on Protein Bar Crust takes all of five minutes and is made with an Apple Pie Pure Protein Plus Bar. It’s a super speedy, protein-packed and no-sugar-added version of my favorite, all-American summer dessert. It’s almost magical how, after the bar is soften for a few seconds in the microwave, it becomes malleable enough to roll out or break in bits and press into the bottom of a pan.

While “making” the crust, slicing and softening your favorite variety of apple tossed with a sprinkling of cinnamon in the microwave takes just mere minutes. No added sugar required – apples are a great source of naturally sweet, complex carbohydrates that can be quickly accessed by the body as fuel for running, workouts or the relentless demands of a hectic life.

Go ahead and pin or print out this protein dessert recipe to #KeepOnTrack and satisfy your sweet tooth at a moment’s notice.

Clean Apple Pie with Protein Bar Crust

Prep Time

5 mins

Cook Time

5 mins

Total Time

10 mins

All-American and all good for you, this cleaned up apple pie is packed with protein and real fruit -- the perfect healthy dessert or post workout snack.

Course: Dessert, Fruit, Snack, Worout

Cuisine: American

Servings: 1 serving

Ingredients

1 1 Pure Protein Plus Bar – Apple Pie Flavor
1 medium apple
1/4 to 1/2 teaspoon ground cinnamon depending on preference
1 tablespoon chopped pecans
3 tablespoons Greek yogurt vanilla or plain

Instructions

Unwrap one Apple Pie Pure Protein Plus Bar and set on microwave-safe plate. Microwave on “defrost” setting for 20 seconds, or until warm and malleable but not too hot to handle.
Break up warm bar into bits and place in the bottom of an approximate 6” diameter tart pan, skillet or ceramic dish. Using fingers or back of spoon, press down until formed into a crust that covers bottom of pan. Lightly coat fingers or spoon in coconut oil if beginning to stick.
Cut medium apple into thin slices and place in microwave-safe bowl. Microwave apple slices on high for three minutes, stirring halfway through. Drain off any excess liquid.
Drizzle with coconut oil, sprinkle with cinnamon and stir until coated.
Place apples on top of protein bar “crust.” Sprinkle with pecans and top with yogurt.

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Author Archives: Jennifer FIsher

Hear Me Roar – PMS and the Athlete #LetsTalkPMS

Sweet & Salty Four-Seed Popcorn Bars

Keep Austin Weird Beef, Veggie and Watermelon Stir-fry

Jerk Halibut with Tipsy Tropical Fruit Salad

Clean Apple Pie with Protein Bar Crust to #KeepOnTrack