Author Archives: Jennifer FIsher

Made-at-Home Smoothies– Give ‘Em a Whirl!

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Hurray! Tomorrow is the first official day of spring, the weather is beginning to warm up and it’s time to start enjoying a run, workout or just some well-deserved relaxation in the great outdoors. I don’t know about you, but sipping on – or  swigging down, as the case may be – a delicious smoothie is one of my favorite ways to recover from a hard workout or just treat myself to a healthy breakfast or midnight snack.

So, it’s no surprise for me to say that the friendly folks down at my nearby Jamba Juice refer to me by my favorite flavor profile –  “How are you today Ms. Mango Mantra® with Immunity and Whey Protein Boost?”  Sometimes I just can’t get down to the shop but need my smoothie fix to get through the day, so I was really excited to find out about the frozen smoothie kits from Jamba Juice that you can purchase at your local grocery store.  Before you head out to stock the freezer, remember to check out the Jamba Juice website to find a retail carrier in your area.  Each kit (found in the frozen food aisle) makes two smoothies each that are loaded with all-natural fruits (1 full serving of your daily requirement), fat-free yogurt, and a good-for-you antioxidant boost. Whipping up a batch is super easy – just add juice and blend!

Since I’m a an awesome ‘Jamba Juice Ambassador of Wow’, agreeing to try it out and then share my honest opinion with other enthusiasts of healthy blended beverages was a no-brainer.  I tried the Razzmatazz® and I would definitely give it a thumbs up – convenient, easy to make and super yummy. I also liked the fact that I had some control over the ingredients and whipped up my second round with my preferred flavor of protein powder and some freeze-dried acai berry – fancy, I know!

Give ‘em a whirl! Smoothie Kits from Jamba Juice come in these five fun flavors based on top-sellers in store:

Mango-a-go-go®

Razzmatazz®

Strawberries Wild®

Caribbean Passion®

Orange Dream Machine®

And, come back to The Fit Fork tomorrow to sign up for our very first giveaway. If you need a hint, all I can say is it’s one sweet prize!

cmp.ly/2/NKVbIV

Living Through (and Loving) the Deadlift

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The first time I saw this exercise, I was pretty sure it wouldn’t be for me.  I mean some massive 250+ pound guy was lifting a bar with an insanely large amount of weight on it as his eyeballs bulged out and he made Neanderthal-like grunting noises.  Really, how could this help me keep my status as lean-mean running machine and bona fide girly-girl?

But, but then my friend Valerie Hunt, a personal training guru and POSE running coach at Fit and Fearless CrossFit, reminded me how I’m always whining and complaining about tired legs that couldn’t power up a hill during races and a sore back and midsection after long training runs. She encouraged me to give the deadlift another look, reminding me that – if performed correctly – the deadlift is really a whole-body exercise that engages the quads, glutes, lower back along with the abs, traps and upper back. Check out this diagram that shows all the muscles involved – amazing!

I’m not planning on transforming into a weight-lifting record-setter by any means; I just want to reap the benefits of explosive power and overall strength this functional move can bring to my running – and everything else!   Using a modest amount of weight, about 75% of my body weight, I’ve been doing five sets of five lifts once per week (which is perfect for beginners) and am looking forward to seeing the results of this functional exercise in a 10K race next weekend.

For more information and an example of safe and proper technique, please check out The Deadlift by Greg Glassman published in The CrossFit Journal.

Baked Spicy Sweet Potato Chips

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In honor of National Potato Chip Day (March 14th), I have a salty celebration for the taste buds that won’t leave you with greasy fingers, a guilty conscience and, heaven forbid, clogged arteries. Thanks to the impressive nutritional powers of the sweet potato, this snappy snack food brings your body more fiber, vitamins and antioxidants and fewer carbohydrates than the lowly ole regular potato. This easy-peasy recipe for Baked Spicy Sweet Potato Chips is a real winner, there’s nothing better than homemade chips – except healthy homemade chips!

Baked Spicy Sweet Potato Chips

Ingredients:

  • 1 large sweet potato
  • Olive oil flavored baking spray
  • 1 teaspoon Kosher salt
  • ½ teaspoon ground cayenne pepper

Directions:

  • Preheat oven to 500º F. Spray 2 baking sheets with cooking spray.
  • Wash and dry sweet potato. Leaving peel intact, slice sweet potato crosswise as thinly as possible (use a sharp knife, mandolin or food processor).
  • Arrange slices on prepared baking sheets, taking care not to overlap slices.  Spray lightly with baking spray. Sprinkle with salt and cayenne pepper.
  • Bake in 500 °F oven for 15 to 20 minutes. Chips will be done when crisp with lightly browned edges and orange centers. Length of baking will vary depending on how thinly potato was sliced. With the oven up this high, keep a close eye on the process.
  • Remove chips from oven and let cool.  If you have leftovers, store in an airtight container on the counter for up to 3 days.

Tired of Egg Whites and Chicken? Time to Meet Meat!

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Attention carnivores!  The April 2012 edition of Runner’s World has hit the stands, tackling the meaty issue of whether or not eating beef and other red meats is beneficial for the athlete.  Go ahead and indulge in moderation, the scientific verdict shows that lean red meats in moderation helps to rebuild and strengthen muscles by replenishing vital protein and amino acids lost during training. Additionally, iron is plentiful in beef, making a steak dinner a fine way to refuel for endurance athletes who require approximately 30-percent more of this nutrient than the general population.  Plus, a modest 3.5-ounce serving of lean beef provides 34-percent of the daily requirement for Zinc, a mineral that encourages a resilient immune system.

For many of us, this renewed belief in beef is nothing new.  I’ve been blabbing about beef and how it’s helping my running performance now for a couple years.  Thanks to the Texas Beef Council, I gave up my boring grilled chicken breast existence to enjoy the bounty of delicious lean beef – did you know there are actually a whopping 29 cuts of lean beef?  And, when I say ‘lean,’ I mean each 3-ounce serving contributes  ‘less than  200 calories, less than 10 grams of total fat, less than 4.5 grams of saturated fat and less than 90 milligrams of cholesterol,’ according to the nutritionists at TxBeef.org.

Check out this delicious tenderloin I roasted up for dinner the other night. It’s basically a ‘no recipe’ recipe. Simply season the outside of the beef (about 1 pound) with salt and pepper and chunk on a wire rack in a big roasting pan. Cook in the oven at 375 F degrees for 45 minutes to 1 hour (or until meat thermometer measures at least 135 F degrees).  Let rest for 5 minutes, slice and enjoy!

Tropical Fusion Salad with Spicy Tortilla Ribbons Recipe

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photo by Taste of HomeInspired by southwestern and tropical cuisine, this salad is substantial enough for a meal thanks to the filling black beans and avocado. Overflowing with fresh flavors and a rainbow of colors — orange, yellow, green — that are ready to do your body good!  I created this beautiful salad several years ago and Taste of Home thought it was such a stunner, they put it smack on the front of the magazine. It’s the first time I’ve ever been a cover girl!

Tropical Fusion Salad with Spicy Tortilla Ribbons Recipe

  • 2 cups cubed peeled papaya
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 medium ripe avocado, peeled and cubed
  • 1 cup frozen corn, thawed
  • 1/2 cup golden raisins
  • 2 serrano peppers, seeded and chopped
  • 1/4 cup minced fresh cilantro
  • 1/4 cup orange juice
  • 2 tablespoons lime juice
  • 1 tablespoon cider vinegar
  • 2 garlic cloves, minced
  • 2 teaspoons ground ancho chili pepper, divided
  • 1/4 teaspoon sugar
  • 1/4 teaspoon salt
  • 2 corn tortillas (6 inches), cut into 1/4-inch strips

In a large bowl, combine the papaya, beans, avocado, corn, raisins, peppers, cilantro, orange juice, lime juice, vinegar, garlic, 1/2 teaspoon chili pepper, sugar and salt.

Place tortilla strips on a baking sheet coated with cooking spray; sprinkle with remaining chili pepper. Bake at 350° for 8-10 minutes or until crisp. Serve with salad. Yield: 4 servings.

Nutritional Facts

1-1/4 cups salad with about 10 tortilla ribbons equals 321 calories, 8 g fat (1 g saturated fat), 0 cholesterol, 380 mg sodium, 58 g carbohydrate, 11 g fiber, 9 g protein.

Originally published in Taste of Home April/May 2010, p53.