Author Archives: Jennifer FIsher

Cinnamon Apple Ring Protein Pancake Possibilities #ProteinPantry

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Nothing is Impossible. I'm Possible.

So much more possibility when fueled up from the #ProteinPantry at VitaminShoppe.com

I love how the Protein Pantry at VitaminShoppe.com helps me put more “flex” into my fall baking and recipe making. I can turn a puny breakfast or snack into a pumped-up powerhouse of nutrition that makes achieving my goals possible. So, what is #ProteinPantry ? Online and in nearly 700 stores nationwide, the Protein Pantry is a specially curated, fitness-focused assortment of 40 protein-packed foods such as pancake mixes, nut butters, powdered peanut butter and more! Stocked in this cupboard of kick-butt awesome yumminess are some of my favorite brands like Buff Bake and About Time along with some new products to fall in love with like D’s Naturals, Mancakes, P28 Foods, FlapJacked and more. Look at some of the goodies that came my way:

Vitamin Shoppe Protein Pantry

Ya’ll know how I feel about getting enough protein and love to create and share protein recipes for breakfast, lunch, dinner and snacks. Adequate protein intake helps to build and repair muscle, supports weight management by satisfying appetite and boosting metabolism, lessens cravings and mindless snacking, can lower cholesterol and support heart health, and offers a wide range of vitamins and minerals for optimal health.

I've been known to get a little excited about PROTEIN!

I’ve been known to get a little excited about PROTEIN!

Research shows that it’s best to spread out protein consumption evenly throughout the day, aiming for about 25g to 30g per eating opportunity – including refueling with a protein-rich snack within 30 minutes of an intense workout or long run.

While most Americans get enough protein, they tend to overdo consumption at dinner and skimp on breakfast. But, breakfast is covered thanks to all of the convenient and easy-to-make products in Vitamin Shoppe’s Protein Pantry, like the FlapJacked Mighty Muffins that cook in 35 seconds in their own container. No excuses!

 

Apple Ring Protein PancakesSince apples are everywhere this time of year (and also good for you), I’ve created an easy Apple Ring Cinnamon Protein Pancake recipe using a packet of Mancake Cinnamon Oat Protein Pancake Mix (feel free to swap for the protein pancake batter you prefer).Apple Ring Protein Pancakes

This easy breakfast recipe offers a full serving of both protein and fruit – the protein will keep you satisfied and skipping right over a mid-morning sugar crash while the apple offers lots of fiber and is a healthy source of complex carbs to fuel your body and brain.

Apple Ring Protein Pancakes

 

Must Make –> Apple Ring Protein Pancakes @VitaminShoppe #ProteinPantry #Fitfluential #Ad

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Tart Cherry & Chocolate Chip Protein Pancakes - TheFitFork.comYou also might digging into the Tart Cherry Chocolate Protein Pancakes recipe I made a few months ago with the About Time Protein Pancake Mix. Time savings hint — make multiple batches and keep extra stored in single-serve portions in the freezer — on busy mornings, take out, reheat, enjoy!

What do you eat for protein in the morning? What is your favorite topping for pancakes? Please share in the comments below – XOXO, Jennifer

This post is sponsored by FitFluential on behalf of Vitamin Shoppe. All opinions are mine.

Apple Ring Protein Pancakes
Print
Cinnamon Apple Ring Protein Pancakes
Prep Time
3 mins
Cook Time
7 mins
Total Time
10 mins
 
Pump up your morning with fruit and extra protein thanks to these Cinnamon Apple Ring Protein Pancakes - extra easy with mix from #ProteinPantry at the Vitamin Shoppe.
Course: Breakfast, Snack, Worout
Cuisine: American
Servings: 1 serving (approx 6 rings)
Ingredients
  • 1 packet ManCake Cinnamon Oat Protein Pancake Mix or preferred pancake mix
  • 1/3 cup water divided
  • 2 tablespoons coconut oil
  • 1 medium green apple, cored and sliced 1/4" thickness
  • 1 packet stevia
  • 1 dash cinnamon
  • garnish Garnishes (optional): warmed nut butter, syrup, Greek yogurt
Instructions
  1. In shallow bowl, mix together pancake mix and 1/4 cup water until combined.
  2. Chop up top and bottom apple rings and aside to make topping later.
  3. Heat skillet to med-high and heat coconut oil.
  4. Dip apple slices in batter and add to skillet, cooking for a couple minutes on each side until golden brown and apple has softened.
  5. Set apple ring pancakes aside on paper towel and add chopped reserved apple, remaining water, packet of stevia and dash of cinnamon to same skillet.
  6. Quickly sauté apples for about 2 minutes, until lightly softened.
  7. To serve pancakes, top with satued apples and optional warmed nut butter, syrup or Greek yogurt.

Chocolate Maca Mint Chip Protein Smoothie – Hoping #FTW

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Chocolate Maca Mint Chip Protein SmoothieIt is still smoothie time in the great ATX — it’s been in the high 90s this week! It’s so hot you can’t leave a bag of chocolate chips in the car for an hour — lesson learned. That being said, I’ll drink a smoothie (and eat deformed chocolate) pretty much anytime of the year . . . it’s such a quick and easy way to make a nourishing meal to take on the go.Chocolate Maca Mint Chip Protein Smoothie

Today, I’ve blended up a Chocolate Maca Mint Chip Smoothie for a slurpable, sweet and super healthy start to the day. Who doesn’t love a chocolate protein smoothie, it’s like drinking a milkshake for breakfast. I’ve added maca powder, ’cause that’s how I mix! Maca, a root vegetable indigenous to Peru, is a natural ingredient prized for thousands of years for its ability to boost stamina, endurance and hormonal balance. It includes vital nutrients such fatty acids, fiber, proteins, carbohydrates and minerals. Sign me up for all of this. Thank you maca powder!
maca, mint and chocolateTo add a flavor lift of mint, there are two options. You can use sprigs of fresh mint, which grows so abundantly for me in the summer. But, my fresh mint is looking pretty sad, so my tried-and-true swap in is Instantly Fresh Mint from Litehouse Foods — it’s dehydrated mint that is recipe ready any time of the year. One jar has the equivalent of three bunches of mint inside. Look for it in the produce section of your grocery store in little herb-sized jars — ask the produce manager.

Chocolate Maca Mint Smoothie

Chocolate Maca Mint Chip Smoothie

  • 8 ounce unsweetened almondmilk
  • 1/3 frozen large banana
  • 1 scoop protein powder of choice
  • 1 1/2 teaspoons maca powder
  • 2 teaspoons cocoa powder
  • 1 teaspoon Instantly Fresh Mint (or fresh leaves)
  • 2 teaspoons mini chocolate chips

Add all ingredients to blender, adding ice as needed. Blend until smooth. Makes 1 serving!

 

So yeah, I’m going to me needed all the energy, endurance and stamina I can get — I have a bunch of races and competitions coming up. I signed up last minute to run the Hill Country Half Marathon in Marble Falls, Texas thus weekend — it’s hill out there y’all. When they keep focusing on the words “scenic,” “beautiful” and “stunning views,” you know that those hills are going to be tough. Also, I’ve got the Spartan Beast in Dallas, it’s an approximate 14 mile run with 30-ish obstacles. I’ve been having so much fun training for obstacle course races, it’s a nice shake up from the traditional marathons and road races I do. Then, of course, San Antonio Rock and Roll Marathon in early December.

Chocolate Maca Mint Chip Smoothie + @SpartanRace #DallasBeast Last Call, Join @thefitfork

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Celebrating with friends at the end of Spartan Race.It’s not too late to join me! Dallas Beast, October 31 and November 1, 2015, Sign Up Now for this Reebok Spartan Race! Save 10% and use discount code FINISH at checkout!

What are YOU drinking this week? What are YOU racing this month? Please share in the comments below – XOXO Jennifer

 

YOU Can Help Change Dietary Guidelines + Low Carb Beef Dinners

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First of all, God bless America, land of the free. That being said, I feel free to state my opinion that I don’t like where the nutritional guidance dished up by the U.S. government, by way of the Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) is taking us. For 30 years we have all dutifully listened to these recommendations about what to eat, first with the Food Pyramid and, more recently, with MyPlate and soon with updated 2015 Dietary Guidelines.

Things are always changing, and I’m really questioning the quality of science all this hootenanny – and I’m not the only one, right now we can all sign a petition to demand that quality science determine the 2015 U.S. Dietary Guidelines.

Eat Real Food

You butter believe it! Funny, but for realz.

You butter believe it! Funny, but for realz.

Remember how butter was the bad guy over margarine? Oops. Eggs are not awesome, no wait – we decided eggs are okay after all. How about the mandate to eat low fat, fat is making you fat, saturated fats are completely evil – a federal finger shaking that made most Americans run out and load up on overly process foods full of sugar and starchy carbs instead. Obesity and diabetes jumped through the roof. Apparently the science on that study was questionable. Oops.

Most recently the Advisory Council contributing to the upcoming 2015 Dietary Guidelines is pushing a dietary pattern that is higher in plant-based foods and lower in animal-based foods, citing sustainability, environmental impact and lower saturated fat. You can read their recommendations for yourself, I don’t like them.

Don’t get me wrong, I LOVE plant-based foods. I can’t imagine going a day, even a meal, without Mother Nature’s bounty of fresh fruits, vegetables and grains. Heck, I’ll make a dinner that features plant-based protein every once in a while because I just love variety. But, don’t go messing with my butter, my beef, my full-fat Greek yogurt. You’re really going to piss me off.

jennifer fisher fit foodie run beefSee this picture to the left? I’m not obese. I eat butter, beef, eggs, a rainbow of whole foods and a low-carb diet in general. I was even having a quote-unquote fat day, that morning. Guess what, I also exercise, care about my health and fitness and I don’t like the government telling me what to do.  Thirty years of federal nutrition “guidance” has made us fatter and sicker, lets take a stand and do something about it because #NutritionMatters.

Of course, all these federal guidelines must be well-intentioned, although woefully misguided. Who would purposely want to create a population where obesity rates have doubled over the last 30 years and are projected to rise to 50 percent by 2030, according to The Trust for American’s Health Report. Yup, that’s right ONE HALF of Americans will not just be pleasantly plump, but will be medically obese. The upsurge in obesity rates is equally as staggering with our kids. We are in a major health crisis here in the USA.

In a nutshell, it’s time for all of us to look beyond MyPlate and begin demanding dietary guidelines based on quality science that encompasses a range of different approaches.  We also need dietary guidelines that eliminate the one-size-fits-all eating plan and focuses on the needs of a very diverse group of people.  Newer, better, and more credible science needs to be backing up our food choices, we shouldn’t just be eating “what we’re told” without better proof. Rising rates obesity, diabetes and other health concerns isn’t the proof I’m looking for.

You can help shakeup the status quo and demanding scientific scrutiny in our dietary guidelines by signing this Change.org petition — in the process you may save millions of lives. I signed because I care about what I eat, what my family eats and the health and well-being of American’s in general.

Also, in the name of wholesome family meals that WON’T make you fat or unhealthy, I’ve rounded up a week of my favorite Low-Carb Beef Dinners. I enjoy all of these on a regular basis with a nice side of roasted veggies or a big green salad.

A Week of Low Carb Beef Dinners

 

Recipes from top, moving clockwise:

30 years of nutrition guidance has made us fatter and sicker. Let’s change that: https://ooh.li/b7f1351 #NutritionMatters #ad

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What are you doing to help your health? Do you think it is sometimes confusing to know what IS and what ISN’T healthy to eat? Please share you thoughts in the comments below and please consider signing the petition to demand that quality science determine the 2015 U.S. Dietary Guidelines. Thank you, XOXO — Jennifer

 

Not-So-Scary Pumpkin Spice Latte (with Protein)

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Scary Pumpkin Spice LatteSince 2013, Starbucks has peddled hundreds of millions of their Pumpkin Spice Lattes making it the unofficial drink of the Fall season. I’ve served up . . .errr, dozens and dozens of my “not so scary” version, but drinking one gets you membership in a much more exclusive club – a club where members care about what their dumping down their bodies.

Did you know that a typical 16-ounce (“grande”) Pumpkin Spiced Latte has more than 50 grams of sugar coming mostly from sweetened condensed milk and 14 grams of fat.  Oh, and another surprise, the original coffee shop drink doesn’t even have real pumpkin in it! You can google all the other unhealthy benefits, but these are some that bother me the most!Not So Scary Pumpkin Spice Latte

You can still enjoy a steamy, sweet mug of creamy cinnamon-nutmeg-clove goodness without popping the buttons off your jeans with this pop-culture addiction. My Not-So-Scary Pumpkin Spice Latte can be made two ways – either with your milk of choice . . . or I often like to use a Vanilla Core Power to get a little more protein in the morning.

Core Power Pumpkin Spice Latte

My 16-ounce Core Power version Pumpkin Spice Latte is so much better with 252 calories, 27 grams sugar, 3.5 grams fat (with no whip) and 26 grams of protein. If you don’t use Core Power, the calories are likely to be a bit less . . .but, also less protein. You can stock up on Core Power High Protein Shake here. 

Not-So-Scary Pumpkin Spice Latte recipe pumped up with protein #PSL #Fall

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Sugar Free Pumpkin Protein Donuts with Cinnamon FrostingAlso, would you like a Sugar-Free Protein Pumpkin Muffin with Cinnamon Frosting to go with your muscle-making PSL?  I can hook you up with my recipe here!

Are you a pumpkin spice addict (anything), or sick of the trend? Do you make coffee at home, or hit a coffee shop daily? Have you ever been to a pumpkin chunkin’ or hurled your jack-o-lantern? Just wondering! Please share in the comments below – XOXO, Jennifer

Not So Scary Pumpkin Spice Latte
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Not So Scary Pumpkin Spice Latte
Prep Time
2 mins
Cook Time
2 mins
Total Time
4 mins
 
Optional: light whipped cream (just a dollop, it adds calories and fat) Directions: Pour prepared espresso and Core Power in tall microwave-safe mug and microwave on medium for approximately 1 ½ minutes (without overheating). Remove and stir in pumpkin puree and pumpkin pie spice until dissolved. Top with light whipped cream, if desired. Serves 1.
Course: Beverage
Cuisine: American
Servings: 1
Ingredients
  • 2 ounces unsweetened espresso (brewed or from instant powder)
  • 1 bottle Core Power - Vanilla or 12 ounces milk of choice
  • 1 tablespoons pumpkin puree
  • 1/4 teaspoon pumpkin pie spice
  • to taste Stevia
  • dollop light whipped cream optional
Instructions
  1. Pour prepared espresso and Core Power in tall microwave-safe mug and microwave on medium for approximately 1 ½ minutes (without overheating). Remove and stir in pumpkin puree and pumpkin pie spice until dissolved. Top with light whipped cream, if desired.

Sugar-Free Pumpkin Protein Donuts with Cinnamon Frosting

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Sugar Free Pumpkin Protein Donuts - TheFitFork.comI don’t need to explain myself, it’s October. But, I will because I like to talk! October is the month when all things pumpkin happen and I when I kick up my running into a higher gear for a late fall season marathon. This year, I am also doing Spartan Beast in Dallas on Oct. 31st — I know, SCARY in so many ways!

Sugar Free Pumpkin Protein Donuts with Cinnamon Frosting

The point is, I need some extra power in this month of pumpkin-mania and so I’ve pumped up my recipe with protein powder. You can use whatever type of protein powder you prefer — whey, soy, pea, or whatever! This recipe is also sugar-free, gluten-free, nut-free (pumpkin seeds are SEEDS, duh) and Paleo friendly. Enjoy!

Sugar Free Pumpkin Protein Donuts with Cinnamon Frosting

Sugar Free Pumpkin Protein Donuts w/ Cinnamon Frosting #Pumpkinmania #CLbogger #Fitfluential

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Sugar Free Pumpkin Protein Donuts with Cinnamon FrostingWhat is your favorite pumpkin treat of the season? Please share in the comments below – XOXO, Jennifer

Print
Sugar Free Pumpkin Protein Donuts with Cinnamon Frosting
Prep Time
10 mins
Cook Time
12 mins
Total Time
22 mins
 
Enjoy the "it" flavor of October and make some muscles in the process with this easy baked donut recipe that uses protein powder. Gluten free, nut free and paleo-ish!
Course: Breakfast, Dessert, Snack
Cuisine: American
Servings: 12 donuts
Ingredients
  • 1/2 cup vanilla or unflavored protein powder
  • 1/2 cup coconut flour
  • 3 teaspoons ground cinnamon divided
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon salt
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 cup ground flaxseed
  • 1/2 cup water
  • 1/2 cup milk of choice
  • 1/4 cup pumpkin puree
  • 1/4 cup coconut oil
  • 4 ounces light cream cheese, softened
  • 1/2 teaspoon vanilla
  • 2 tablespoons pumpkin seeds
Instructions
For donuts:
  1. Preheat oven to 350  degrees.
  2. In large bowl, mix together protein powder, coconut flour, 2 teaspoons of the cinnamon, ginger, nutmeg, salt, baking powder and baking soda until well combined.
  3. In a medium bowl or large glass measuring cup, add water, ground flax seed, milk, vanilla, pumpkin puree and coconut oil; whisk until combined.
  4. Add wet ingredients to dry ingredients, mixing with until just combined.
  5. Spoon batter into a non-stick mini donut baking pan and bake for approximately 12 minutes, or until lightly browning and springing back to the touch.
For Frosting:
  1. Mix cream cheese, stevia and vanilla together until smooth.
  2. Spread onto tops of cooled donuts. Sprinkle with extra cinnamon and pumpkin seeds, if desired.