On Being Plankful . . . . and Soup Season!

Posted on November 6, 2013 by Jennifer FIsher

Every November makes me realize how I need to be more intentionally thankful, but sometimes it is difficult to count all my blessings when I’m caught up in the busyness of life. However, if something is a priority, I need to carve out the time for it – what a person puts her focus into tends to grow. However, when I fall back into that familiar “there’s not enough time” excuse to avoid reflection, meditation, prayer or whatever you want to call it, I give myself a little kick in the butt. I have access to exactly the same number of hours per day that everyone else in the world does (including really awesome and inspirational people); I need to use them wisely.

This month, I am going to be purposefully “plankful.” I’ll set aside a mere 5 minutes per day to focus on my core strength, literally and figuratively. Literally, holding the plank position (in all it’s different variations) creates a strong core Not only does planking work just about every muscle in your mid-section and arms, it also gives you some inescapable “alone time” with yourself – ahh, the perfect time to give thanks!

Figuratively, I see the plank pose as a life metaphor for gratitude and thanksgiving. If you’ve never planked, watching someone else hold the position looks so easy. So does observing someone live a life filled with gratitude. But, both are surprisingly challenging exercises –for me anyway. The good news is that, the more I practice, the better I know I’ll become at both!

If you’d like to join me, it’s easy. Just plank for a minute or two per day, you can even work up to several sets. Spend your time in the plank pose by reflecting on all the wonderful things life has given you and how, in turn, you can show gratitude to others. You can also be “plankful” with a friend; after all, who isn’t thankful for a good friend who has your back?!

Another thing to be thankful about this November – soups! Finally, it is cool enough to enjoy soup in Texas without melting into a big puddle. Soup totally fits my lifestyle – you can make it ahead of time, toss in the season’s bountiful produce, and it almost always tastes just as good (if not better) as leftovers! Check out the 101 healthy soups from Cooking Light, there is a soup here for everyone and enough recipes to make a new soup every night for the next 3 ½ months!

I’m making Creamy Sweet Potato Soup, it was the star soup on the cover of Cooking Light this month! It looks delicious and I’m curious as to find out how it’s so creamy looking with a base of mainly chicken stock – sounds healthy and I’m always looking for a new way to use those nutritious sweet potatoes!

I’ve posted this one before, but I have a really yummy recipe for Loaded-but-Lite Baked Potato Soup (below) that is a real winner with everyone in the family. It’s hearty, healthy and perfect for those nights when it’s a bit chilly!

Paleo Countdown Spice Rub & 4-3-2-1 Workout

Posted on October 1, 2013 by Jennifer FIsher

Editor’s Note: Updated 10/2/2019

There is something satisfying (and easy to remember) about rattling off numbers backward in a countdown. In fact, this ritual is even so important in some professions that it’s become part of popular culture – just think of NASA and their huge countdown clock. As a kid, I counted down the days until Halloween, Christmas and the end of the school year.

As an adult, I count down the number of weeks until my next marathon and, admittedly, have even used a countdowns to threaten motivate my kids to accomplish tasks. Today I have a 4-3-2-1 Countdown Spice Rub recipe that is so simple, you don’t even have to write it down. Read on to get the paleo recipe: Continue reading →

Time for Socks Talk & Why Everyone’s Doing It + #Swiftwick #Giveaway

Posted on September 23, 2013 by Jennifer FIsher

What do you think about compression socks? Personally, I love them and wear them for both racing and recovery.

Compression socks for the win at CASA Superhero 5k this weekend!

So, what is the science that supports wearing compression socks? There are several theories that explain just how wearing these snug, knee-high socks may help an athlete extend endurance and reach peak performance. The main theory is that the graduated compression of these socks creates better circulation (eg: oxygen delivery) between the lower legs and heart. This improved venous capacity will, in turn, help a runner reach peak performance during a race and recover from muscle damage more quickly. Another notion is that muscle fatigue can be reduced by providing a snug hug of stability that lessens the intensity of lower leg muscle and tendon vibrations that occur each time the foot strikes the ground. And, there is also talk that wearing compression socks may also increase leg power by reducing lower leg fatigue, as just mentioned, and increasing proprioception. Proprioception is just a fancy word for explaining how your mind senses its arms, legs and other body parts during movement and sends out messages to make (hopefully) helpful adjustments for future movements.

So, is there any truth to these claims about compression socks? I’m certainly not a scientist and there always seems to be some study or another that rebukes what another one just said. But, that being said, what I lack in science skills, I more than make up for in social studies and, from what I’ve observed, plenty of runners have found some benefit from compression socks. Just go to the start line of a race and take a look around; compression socks are being sported in prolific abundance on the legs of Olympic elite types to the back-of-the-packers. Personally, I’ve found that when I have to do my speed work on the treadmill (which is more often than I’d like), I notice a huge difference in the way I feel the next day if I am not wearing compression socks. Without, my legs feel completely trashed and it takes an extra day to recover. The correlation is significant enough that I don’t like to take any chances, that’s why I wear compression socks during races as well. The only negative experience I’ve had was during a 50 mile race. Although I had plenty of room in the toe box of my shoes to accommodate swelling feet, the compression socks didn’t want to “give” enough. Repeatedly, I would stop, take of my shoes and pull the sock forward – in the end I lost several toe nails. However, this has not ever been the case wearing compression socks in a marathon. Actually, the toe nail fiasco was partially my fault, since I didn’t test out any of my gear ahead of time for that distance. You see, that’s because I ran the 50 mile race on a complete whim, deciding while on course to finish the race after pacing a friend through the first half (you can read about that craziness here).

Here are some other reasons I like compression socks:

Mental edge: Whether the science behind them is valid or not, compression socks have become a must-have part of my race-ready routine. Just like my lucky ladybug earrings, I feel much more in control and ready to conquer when I am wearing a pair of compression socks.

Warmth: I get cold easily, yet refuse to race in running tights or capris. Knee-high compression socks give me a little extra layer of warmth at the starting line.

Fashion: Sorry if I lose the guys here, but compression socks are so much cuter than they used to be. Forget about orthopedic white ones, they are boring and get dirty too fast. I’m all for bright colors, stripes and sporty designs on my compression socks.

Protection: I have been known to throw down some epic falls while running, and not just on the trail where you might expect it. Compression sock coverage means fewer square inches of my body will get road burned the next time I wipe out. Plus, when CrossFitting, I’m ready to dead lift or rope clip at a second’s notice. Yeah, that’s me doing CrossFit Games Open WOD 13.2 in a pair of white Swiftwicks!

While running Hood to Coast Relay this year and last, the official sock sponsor for our team was Swiftwick. This brand has a full line of sock options to meet a runner’s compression, thermal and wicking needs. Aside from the obvious performance of this company’s socks, there are a couple of other things I love about this brand – it’s completely made in the USA and the prices are really reasonable (only about $25 for knee-high compression socks – that’s a deal!).

Some teammates sporting their cute pink-striped “twelves” compression socks by Swiftwick. Not wearing mine yet because my first leg wasn’t for 12 more hours!

Not all of Swiftwick’s compression socks are knee-highs, in fact most come in traditional lengths. But they are ALL compression socks in the fact that these socks are designed to compress at the foot and move blood flow upward. Another perk, if you have high arches (like me) is that the snug fit provides excellent support right where you need it most.

I’m excited to share the Swiftwick love by giving away a $25 Swiftwick gift card code so that one of you lucky runners can try out a pair (or two) and discover all the benefits for yourself. Just follow the easy entry options below!

a Rafflecopter giveaway

Seven Days of Sweet & Savory Things

Posted on September 2, 2013 by Jennifer FIsher

Aug 24: Ran the epic Hood to Coast Relay for the second year, on a team called Cherry Limeade sponsored by the always awesome, always refreshing Nuun Hydration. This Seattle-based maker of electrolyte tabs is focused on creating a take-along product that keeps runners and other athletes hydrated flavorfully – in fact, they have so many flavors, it will make your head spin. My favorites are Kona Kola and Strawberry Lemonade, oh yea — and ½ a Banana tab with ½ a Watermelon tab! I appreciate the fact that I’m not sucking down a bunch of sugar with this product, goodness knows I’ve been the poster child for losing time on a race course due to GI distress.

I was so inspired by the women runners in my team’s van 2, that I just have to shout them out — Allison, Tanaya and Tere from Arizona, Emily (now) from Oregon and Paige from Washington. I’m already looking at the upcoming race calendars to cherry pick (or, should I say ‘cherry limeade pick’?) a few for reunion visits! BTW, all the women I met on the Nuun teams rocked; however, these particular ones though had to put up with me for 40 straight hours with no sleep. There was no do-it-yourselfing on this trip, well except the running. We had the luxury of being chauffeured around on this 200-mile race by our fearless, amusingly foul-mouthed and seriously funny van driver Vishal, a Nuun employee who also made sure that we had our Starbucks, Diet Mountain Dew, and never-ending food and pit stops expertly arranged. Thanks to Megan Fay for organizing the chaos and chief hydrator and company president, Mason Reay, for another year of gracious hospitality. Random side note: I knew Mason lived in Austin for a while, but found out that our children attended the same preschool at the same time! Now that I think of it, he might have been the dad at the Thanksgiving Pow-wow who offered to bring beer.

August 25: Traveled the entire day, plane had mechanical problems and I wasn’t in bed until 2:30, and shortly thereafter greeted my 5:30 alarm clock. That was neither a sweet nor savory thing. But, while waiting at the airport, I did order a “personal mix” of granola from MixMyOwn.com. The site is so cool, you choose a base cereal, other grains, fruits, nuts and add-ins and then bag it up and ship it straight to your door! On the back of the bag, the nutrition label reflects the exact mix that you made. And, it tastes really fantastic on my Greek yogurt.

August 26: School started, enough said. Sweet! Okay, I’ll say more – and I don’t usually dump out this much mushy personal information, so here you go! My three sons have entered 11^th, 8^th and 5^th grades, so proud of them and it’s going to be a great year. Got a sweet kiss from each this morning!

August 28: Finally read my September Cooking Light magazine and made a recipe for Quinoa-Granola Cookies that I will share on the blog tomorrow. Love to put healthy cookies in my kid’s lunches. Sneak peek:

August 30: Brought a post-practice treat to football practice, Jamba Juice smoothies! Seeing as it was 105 degrees, I had no trouble passing off every last one of the Strawberry Surf Rider smoothies to those hot, sweaty boys. This is one of the reasons why I love being a Jamba Juice Whirl’d Ambassador (disclosure). If you sign up to receive Jamba Juice news and specials via email, you’ll receive a coupon for a $2 16-ounce smoothie. That’s a sweet-sweet situation!

August 31: Celebrated National Bacon Day by wrapping a piece of cured pork around a club cracker and rolling it in brown sugar – then baked at 400F until bubbling with greasy-salty-sweet goodness. This sweet-and-savory sin was not my own doing – inspired by the Pioneer Woman.

September 1: Shared my love for beef and why it is great fuel for an athlete at the Tri-Rock Triathlon Expo in Austin, Texas. Looking for a delicious dinner idea that’s healthy and fast? Check out my recipe for Spice Crusted Tenderloin with Street Fair Corn, hurry and make it before grilling season slips away.

Healthy Travel Snacks + What is a Mangosteen Anyway?

Posted on August 21, 2013 by Jennifer FIsher

I love traveling because it means I’m most likely off for a new adventure. However, I don’t like being out of my normal healthy eating routine while en route to my final destination. I recently got back from a trip to the beach. We traveled by car and I packed baby carrots, celery sticks and almonds for the car ride. With four adults and three teen boys in the car, my stash didn’t last long and I regretted not stowing away more sustenance for the road – like many of the travel-friendly snacks from my post on healthy purse snacks.

Of course, with all the man-sized appetites in the car, it was only a matter of time before we hit one of the Whataburger fast-food establishments that are so prolific in the one-stop light towns of Texas. As my mom and I found out, even Whataburger has begun to offer some healthier options including an Apple & Cranberry Chicken Salad with Low-Fat Pepper-Honey Vinaigrette. There is also the no-top bun burger trick that I’m fond of – take off the uber-bready top bun of my hamburger – cut the burger in half and then re-sandwich together for a double-decker ½ burger. All of these tricks kept me lean, mean and in fighting shape for some bad a$$ery on the beach.

Today I am travelling by plane to Seattle to meet with my Hood to Coast Relay teammates and sponsor, Nuun Hydration, before we hit the van for our 200 mile race from Mount Hood in Oregon to the beach of Seaside. I did this same race last year (read all about it) thanks to the fine folks at Nuun Hydration, a Seattle-based company that makes a sugar-free electrolyte tablet in tons of delicious, yummy flavors. These electrolyte tablets are perfect for runners, triathletes, golfers and other people who are working hard and sweating all day in the sun. By the way, my team is named after one of the new flavors – Cherry Limeade! Follow the adventure on the thefitfork’s instagram feed. #nuunhtc #teamcherrylimeade

Since most airlines don’t serve meals anymore (would you really want to eat these high-sodium, high-fat, highly unappetizing meals anyway?), a traveling girl such as myself is either subject to what she can find in the airport concourse (again, usually yucky) or what she brings along. I think I have just enough time this morning to make a delicious recipe I found at Cooking Light in a collection of their 75 Healthy Snack Ideas — Honey Glazed Almonds. These spiced nuts are made quickly on the stove top rather than being baked for an eternity in the oven. Plus, the sweet-spicy nuts (kicked up with Chipotle powder) store well in an airtight container for several days, although I’m sure they’ll be gone before my plane change in Salt Lake City.

I’m also taking some of the new products from SunRype, including the Mango Mangosteen Fruit Source Bar made with all natural ingredients and no preservatives whatsoever. Each 100% fruit bar features 2 servings of fruit with this particular flavor featuring the Mangosteen. So WHAT is a Mangosteen anyway? I thought it was just a cute name for “mango,” but, in fact, the Mangosteen is actually a purple super fruit indigenous to Indonesia and now grown in warm, tropical environments including South America and South Asia. The exterior of this uncommon fruit is purple, but only the white inner flesh and juice is edible. But, it’s well worth eating the Mangosteen as studies have shown that it has super-powered antioxidant properties (especially high in xanthonoids) that has anti-inflammatory properties and may reduce the risk for cancer. While the juice has high astringency value properties and has been used topically to treat acne, I would not recommend rubbing the fruit bar on your face!

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The Fit Fork

Category Archives: Fitness

On Being Plankful . . . . and Soup Season!

Paleo Countdown Spice Rub & 4-3-2-1 Workout

Time for Socks Talk & Why Everyone’s Doing It + #Swiftwick #Giveaway

Healthy Travel Snacks + What is a Mangosteen Anyway?