Hydration For Healthy, Happy Athletes – 50 Shades of Pee

Posted on February 1, 2015 by Jennifer FIsher

This post is part of a social shopper marketing insight campaign with Pollinate Media Group® and DripDrop®, but all my opinions are my own. #pmedia #DrinkDripDrop #DripDropHydrates http://my-disclosur.es/OBsstV

Keeping my family hydrated sometimes seems like a full-time job, especially in the unrelenting summers of Central Texas when the heat and humidity never let up. It’s easier to tell that I need to top off my tank when it’s 95 degrees, I’m drenched in sweat and my socks have become sponges. My running friend and I regularly weigh ourselves before we head out on a run (holding the bottle of water we plan to drink) and then again once we return (holding the empty bottle). The difference between the two weight checks is how much additional fluid was lost and serves as a gauge for how much to drink afterward.

Stopping to refuel with Drip Drop Hydration at mile 18 of a marathon.

But in the cooler months, staying hydrated is often harder for me. That sounds counter intuitative, but it’s true. Even though I don’t perspire at as high of a rate, I’m still sweating . . . . and my brain indicators for thirst are turned off because I get cold very easily. And, if the weather is really cold, sweat can form into vapor before it even has a chance to settle on the skin. One of my worst dehydration experiences was during a marathon in the pouring rain and temperatures in the upper 30s to low 40s. Boy, I learned a lesson there.

Just on normal days, the average person loses about 8 cups of water — and this doesn’t include the extra needed if you are exercising. If water isn’t replaced, your heart has to work harder and other organ functions deteriorate as well. Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting. Dry mouth, chills and flushed skin are other clues.

One way to check if you are in a state of dehydration is to pinch the skin on the top of your hand and pull it up a bit. If it doesn’t return quickly to its normal flat state, you could be dehydrated. However, I think a quick peek in the pot is a more reliable way to gauge hydration levels – is your urine pale and clear (good) or dark and murky (bad). I put together this “Fifty Shades of Pee” chart to help you decipher whether you are in danger of dehydration. Tape it next to the toilet paper roll – ha!

One product I’ve been using to keep myself hydrated during long runs and races is DripDrop® Hydration Powder. It’s a safe, medical-grade hydration product you can buy at your local CVS on the baby aisle. Available in Lemon Flavor or Berry Flavor, DripDrop® Hydration Powder comes with 8 individually packaged servings per box. It’s really easy to stash a couple in a gym bag (or even folded over in a running shorts key pocket) to mix into a plain bottle of water when the need to refuel arises. You can read more about the product and the science behind it here.

It’s perfect for taking along to kid’s sporting activities, too. The American Pediatric Association advises that children should be replenishing fluids every 20 minutes during sports — 5 to 9 ounces of a sports drink, depending on weight (5 for a child weighing 88 pounds, 9 ounces for a child weighing 132 pounds). This is in addition to drinking water before and after practice, too.

Drip Drop Hydration for Lacrosse Practice

DripDrop® Hydration Powder is an easy and cost-effective way to stay hydrated when the flu or stomach bug hits – my kids like the way it tastes and the product is safe for children over age 1. I hope your family escapes illness this winter (we all had the flu at Christmas, ugh) – but if you do get sick, head over to the baby aisle at CVS drug store for some DripDrop® Hydration Powder. And, don’t forget to monitor your 50 shades of pee.

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Are You Hydrated? Check this ’50 Shades of Pee’ Chart @dripdrop #DripDropHydrates #pmedia #ad

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Tuna Avocado Toast with Tangy Lemon Crema #BeeHealthy

Posted on January 19, 2015 by Jennifer FIsher

It’s a New Year and I’ve made a pledge to continue yet another year of striving to be the best me I can be. I’ll stay on this path (although there are always a few detours) by making nutritious food choices, exercising in some way every day, stepping outside my comfort zone with personal challenges and just being at peace with myself. While I don’t have a lot of resolutions (sounds so shaming), I do have one oath of an epicurean nature to make – never make a rash judgment that prevents a delicious healthy food trend from meeting my mouth.

What delicious healthy food trend, you ask? I’m talking about avocado toast, the creamy and crunchy hookup that has been buzzing all over the Internet. I’ve seen avocado toast in some form or fashion on every social media channel imaginable in the last few months, but I dismissed the toast and topping as not protein-rich enough for my diet (although I don’t mind eating an entire avocado in one sitting – wink, wink).

But then, I had a moment of clarity yesterday while trying to come up with a quick healthy meal from the pantry – what about tuna fish?! I always keep a few cans of tuna from Bumble Bee Seafoods to elevate salads, sandwiches and simple ingredients into yummy and healthy meals. For example, my recipe for Fiesta Tuna Quinoa Salad is still a make-ahead favorite for a whirlwind week as is my Speedy Salad Nicoise.

Tuna is a simple (and frugal) way to add a host of nutrients to your diet, including lean protein, healthy fat, and important vitamins and minerals. I’m a fan of the single-serve, 2.5 ounce pouches of Bumble Bee® Premium Albacore Tuna and Light Tuna because the packages don’t require a can opener, messy draining, or any cooking!

Make Waves, Get Raves – Tuna Avocado Toast w/ Tangy Lemon Crema #recipe #BeeHealthy #CG #Ad

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I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Tuna, Avocado & Radish Toast with Tangy Lemon Crema

Prep Time

10 mins

Cook Time

2 mins

Total Time

12 mins

Servings: 2 people

Ingredients

4 slices rustic artisan bread your favorite variety
1 tbsp olive oil
2 tsp fresh lemon juice
1 tsp minced garlic
1/2 tsp sea salt
1 2.5 oz pouch tuna, drained I used Bumble Bee Albacore Tuna
1 radish sliced thinly and then quartered
1/4 cup Greek yogurt
2 tsp fresh lemon juice
1 tsp lemon zest
1/2 tsp red chile pepper sauce more or less to taste
Pea Shoots for garnish

Instructions

Lightly brush tops of bread with olive oil and set under broiler until lightly brown on top. Remove from oven and set aside.
Cut avocado in half, remove seed and score flesh inside of skin. With a spoon, scoop out one half of the scored avocado and add to bowl with lemon juice, garlic and sea salt. Mash together very well. Add in the other half of scored avocado and mix lightly to combine – this will keep a chunkier texture.
Spread equal portion of avocado mixture on the top of each toast. Top each toast with just a little over ½ ounce of tuna fish and sprinkling of radish slices.
In another small bowl, wish together Greek yogurt, lemon juice, lemon zest and hot pepper sauce until incorporated.
Drizzle lemon crema over tops of toast and garnish with pea shoots.

No-Fail Holiday Roast Plan! Tips & Recipes

Posted on December 17, 2014 by Jennifer FIsher

Are you expecting a herd of carnivores for Christmas and aren’t sure where to begin when it comes to making a holiday roast? Don’t fret, it’s super easy to roast a hunk of meat that will make a jaw-dropping, mouth-watering, plate-licking impression with your guests. I’m sharing tips for beef roasting success and some delicious roast recipes that may make you even more popular than jolly old St. Nick.

Select the proper cut. Personally, I love a beef tenderloin roast, but other cuts that are easy to roast in the oven include rib eye, tri tip, sirloin and even the economical round roast. Check out the Interactive Butcher Counter before you head to the market it helps you match the right cut of beef for your recipe and budget.

Rub in flavor. Dry rubs are a simple way to elevate the flavor of your roast and – often salt and pepper is all you need! But it can be fun to experiment with different herbs and spices to make a roast suit your personal taste preferences – one of my favorite easy rubs is my Countdown Rub. There’s not much to remember when it comes to applying a rub other than do so liberally on all sides of the meat – this makes a nice crust when it caramelizes that not only adds flavor but locks in juices.

Use the right roasting gear. You’ll need a metal pan with an approximate 2 to 3-inch rim, no lid needed as roasting is a dry heat cooking method. Also, a roasting rack helps to raise the meat above the pan so that the heat can get around to the underneath side. You can make a makeshift rack in a pinch simply by twisting heavy-duty aluminum foil up into a figure-8 shape and placing it under the roast. A reliable meat thermometer will ensure your roast is cooked to your expectations – instant-read thermometers are only a couple bucks at the grocery store.

Know when it’s done. I like my beef medium rare (which is 145 F degrees), so that means I pull it out of the oven about 10 degrees earlier. Why? Because a roast continues to cook on the counter as it rests! If you like your beef cooked to a lesser or greater degree of doneness, please visit the Beef Roast Table Times to determine the finish temperature and approximate cook time.

Let your roast rest. Do NOT cut into a roast or steak immediately after removing from the heat! All the flavorful juices will come flowing out and pool around your roast – what you’ll have left is a tough mess of meat. A short rest period (about 10 minutes) allows juices to redistribute around the relaxing muscle fibers and create the tender, succulent bit of meat you were dreaming of. By the time the thermometer has dropped back down to 120 F degrees, your roast should be ready to enjoy.

Your #NoFail Holiday Roast Plan #Tips #Recipes #Beef

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Now, on to the recipes! Head over to BeefLovingTexans.com to get my recipe for Garlic & Rosemary Rubbed Tenderloin with Roasted Root Vegetables. Soooo good and perfect for a Christmas feast!

While this isn’t my own personal creation, I’m also fond of Nut Crusted Sirloin Roast with Radish Fennel Salad.

Cooking Light also has a good Roasting 101 that will get you up to speed on this tried-and-true oven cooking technique that yields succulent meats and richly browned vegetables.

What type of main course do you make over the holidays?

Strip Steak Salad with Roasted Hatch Chile Relish Recipe

Posted on August 15, 2014 by Jennifer FIsher

There are many things to love about the end of summer. Stocking up with anticipation on new supplies for school yet slowing down to enjoy the last moments of lazing around with the kids. Oh, and the food – the boundless bounties of August produce in all its assorted sun-ripened, juicy and (in this case) spicy goodness. I’m talking about HATCH GREEN CHILES – love them, love them, love them and have been in fire-roasting cahoots with bushels of the New Mexico superstar long before they became the “IT” food of August.

Oh, and in case you aren’t aware of my, ahem, celebrity – I am a past Central Market Hatch Green Chile Cook Off Winner (and have also placed 2^nd and 3^rd in other years. People, I KNOW my PEPPERS! Check out the video if you want to know how to roast, peel and seed them!

It’s so (yawn) common for people to pair Hatch green chiles with pork or chicken. Well, I’ve put Hatch chiles in everything from gnocchi to cheesecake (seriously). Also, one of my favorite burgers (and bunless, too) is my Hot Mess Hatch Green Chile Burger on Grilled Squash “Buns.” Today, I have delicious recipe for Strip Steak Salad with Roasted Hatch Chile Relish – it’s easy and will take your mouth to a happy place.

First, order of business is seasoning the beef. Strip steaks are very tender and don’t require a marinade to break them down – only a rub to enhance the natural flavors. My “No-Flub Wet Steak Rub” can easily be made in any quantity you need – use it generously so it makes a nice crust!

Strip Steak Salad with Roasted Hatch Green Chile Relish Recipe

2 8-oz strip steaks

For Rub:

1 tablespoon olive oil
1 tablespoon chile powder
1 tablespoon ground pepper
1 tablespoon Greek seasoning

For Relish:

1 cup fresh corn kernels
½ pint grape tomatoes
½ red onion, chopped
¾ cup fire-roasted Hatch peppers, peeled and seeded (you can buy them like this at most stores)
2 teaspoons olive oil
½ teaspoon coarse sea salt

For Dressing:

2 tablespoons olive oil
3 tablespoons red wine vinegar
1 teaspoon chile powder
1 teaspoon minced garlic
1 tablespoon chopped cilantro

8 oz baby spring lettuce mix

In small bowl, mix together olive oil and spices into a paste. Apply liberally on the front and back of steaks.
Grill steaks over 400 degree heat for 4 to 5 minutes per side, or until instant read thermometer reaches 135 degrees. Take steaks off grill and let rest for 10 minutes.
Toss together corn kernels, tomatoes and red onion with 2 teaspoons olive oil and sea salt. Place in rimmed baking sheet and roast at 400 degrees in oven or on grill until edges starting to brown, approximately 15 minutes. Stir as needed.
Remove vegetables and chop up roasted tomatoes. Add in roasted Hatch chiles, stir to combine. Set aside.
For dressing, shake together olive oil, vinegar, chile powder, garlic and cilantro in a mason jar. Set aside.
To assemble, place lettuce on platter. Top with strip steak that has been cut thinly across the grain. Top with relish and dressing. Serves 4.

There is no shame in saying, “no salad for me tonight.” The Hatch Green Chile Relish (roasted with corn, red onions, and tomatoes), also makes a tasty accompaniment atop a whole steak.

Do you have a favorite topping or salad recipe for steaks or are you strictly carnivorous?

Quick & Easy Avocado Ideas and How To Freeze Leftovers

Posted on August 4, 2014 by Jennifer FIsher

Everything I need to know about avocados, I learned from my dad!

A box of bliss was delivered to my door last week – a case of Bravocado Avocados from my friends at the California Avocado Commission. With the peak season being from May though September, California avocados are always on hand for my summer entertaining and I’ve been known to use avocados in everything from guacamole and “green eggs” to salads and smoothies.

In fact, this latest windfall of ripe avocados was a reward for winning first place in the 2014 All-American Recipe Contest. You’ve might have seen my recipe for Mom’s Black Bean Avocado & Corn Salad, it’s a favorite on Pinterest and has been popular pick at potlucks and family get-togethers. The judges said it was packed with flavor and “combines sweet corn, black beans, bell pepper, red onion, tomatoes, jalapeno, cilantro, lime juice, vinegar and spices with fresh avocado for a flavor combination that stands strong all on its own, but goes perfectly with grilled meats or tortilla chips as a dip. Put this one on your must-try list stat”

There are just so many delicious things you can do with a case of creamy, dreamy avocados – but two of my favorite ways to eat them are just so simple. And, surprise – these quick and easy recipes not straightforward guacamole (although, if I could jump in a bathtub of mashed avocado with lime and jalapeno, I would).

Bacon Avocado Stuffed Tomatoes: These cute little cups made out of super sweet Campari tomatoes are the perfect vessels for avocado blended with lime, jalapeno, cilantro – okay, I guess that is guacamole. But, sprinkle on some crumbled bacon and serve on a bed of lettuce with black beans and corn and you have a light and healthy summer meal.

Avocado and Lime on the “Half Shell”: It doesn’t get any easier than this – slice your perfectly ripe an creamy avocados in half lengthwise and pull out the seed. Sprinkle with sea salt and squeeze fresh lime – and eat with a spoon!

If, in the rare instance, you find yourself with too many avocados to eat before spoiling sets in, you CAN freeze them. Earlier in the year, I did a tutorial on how to freeze guacamole — check out the link. You can also freeze avocado slices with a pretty good outcome too! The texture is not quite as creamy when you thaw the frozen slices, but it’s still yummy and so much better than tossing your ripe avocados out.

Do tell, what is your favorite way to eat avocados?

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Category Archives: How-To

Hydration For Healthy, Happy Athletes – 50 Shades of Pee

Tuna Avocado Toast with Tangy Lemon Crema #BeeHealthy

No-Fail Holiday Roast Plan! Tips & Recipes

Strip Steak Salad with Roasted Hatch Chile Relish Recipe

Quick & Easy Avocado Ideas and How To Freeze Leftovers