Why Consistency is the Best “Diet”

Posted on May 18, 2016 by Jennifer FIsher

Get my thoughts on losing weight in along with the advice from 24 other nutrition, health and fitness professionals in a recent article hitting the internet –25 Weight Loss Experts Expose Diets that Work.

But, in a nutshell, the sub-title the author gave my opinion was “Never Take Time Off From Your Healthy Eating Plan.” Just reading the title as-is, that sounds a little strict, however . . I’m anything but rigid in my approach to eating for optimal health. I’d title it — “Why Consistency is the Diet that Works Best.”

There is 20+ years between these pictures, my weight is the same!

Check out the story, and you’ll find that I believe the most successful strategy to losing weight and keeping it off for good is to not be on any one particular “diet” or the other, but to create a day-in and day-out lifestyle that balances exercise with eating mindfully! And, I’m not alone in that opinion.

A plate at least half-full full of colorful fruits and vegetables paired with lean protein and a moderate intake of whole grains is the balanced approach I suggest and take myself. Also, I think saying certain foods are absolute no-no’s is a set up for failure too, if you love chocolate or bread, then enjoy in small portions every now and then — just use common sense, and balance in light of your weekly food intake and exercise expenditures.

Studies have proven that successful “dieters” (I hate to use that word) create their own personal strategies to maintain a lean body mass and don’t veer off the path much – despite weekends, holidays, vacations, or even when they are happy with their current weight. In a nutshell, success means being flexible, but never take a hard break from a healthy eating routine.

Also, off topic, but not really considering the importance of daily exercise and feeling good about what you’re wearing . . . I’ve got the cutest yoga shorts to tell you about from Dona Jo fit wear! This fun company makes adorable yoga clothes, running clothes, printed cycling clothing, CrossFit active wear, barre clothes and tennis skirts that make it more motivating to get up, get dressed and get moving!

I picked out the Caribbean Shorts, the new print (which reminds me of a tropical fish) just launched last week! The shorts come in 2 sizes – Size 1 (0 – 8) and Size 2 (10 – 16) – I wear a size 2 normally and these fit just fine, I was worried they’d be too big. While they don’t have that tight compression feeling, they are perfect for summer running and nailing new yoga poses –plus, the wide waistband is very flattering. If you use discount code FITFORK20 when checking out at Dona Jo, you can save 20% on your active wear purchase!

Why Consistency is the Best Diet for Lfelong Health #wellness #fitfluential

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What is your mindset about “dieting”? Do you follow a stricter diet like Paleo or Vegan? How do you like your yoga pants — bright or black? Please share in the comments below — XOXO, Jennifer

6 Life-Changing Avocado Hacks + $25 Visa Gift Card Giveaway

Posted on May 5, 2016 by Jennifer FIsher

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Getting more avocados in your life is a good thing! Avocados are an excellent source of fiber and protein and pack an array of vitamins, minerals and antioxidants – they are a super star in the world of super foods and are so beneficial in the diet of a runner, stand-up paddle boarder, CrossFitter, mountain climber, yogi, gymnast, obstacle course racer or other active person. Oh, hey, I just described myself!

This nutrient-dense fruit regularly stars as guacamole at my house, but also makes a rich and creamy addition to salads, soups, and even baked goods. Plus, have you ever had avocado in a smoothie? It’s soooooo good! I’m totally loving the new Veggie Avocado Pineapple Smoothie from Smoothie King, more about that in a second – let me tell you about these Avocado Hacks that will make dealing with the sometimes fragile, fussy and fake-out ripe avocado.

1) Avocado Dicing for Dummies – Simply cut in half crosswise, remove seed and, key point, leave the skin on! Use a paring knife to make cuts across and down, without piecing the peel. If fairly firm, the avocado will “pop” out of the skin when pushed, or if riper, use a spoon to coax the dices out. This is sooooo much less messy than peeling and then cutting.

2) Use Avocados Instead of Butter: Swap out avocados for butter in your baking at a 1:1 ratio, you’ll save lots of calories and get all of the nutritional benefits of avocado. Of course, you can also spread on your toast too – apparently that’s a thang!

3) How to Freeze Guacamole – It’s a rare day that leftover guacamole is left at the bottom of the bowl, but it can happen. More likely, there’s a big sale on avocados and something need to be done with them before over ripening – make a huge batch of guacamole and freeze it! Yes, you can do that – just smash it up with a little lemon juice and freeze in a zip-top plastic bag. When ready to use, just thaw in the fridge! And, the same concept goes for avocado slices – find out How to Freeze Avocados!

4) Prevent Avocado from Oxidizing Overnight – Coating with lemon juice is a popular method, but what if you don’t want that tart-puckery taste to linger around? Simply pour a layer of milk on top of your avocado slices or guacamole and then chill (literally and figuratively)! When ready to get your guac on, simply drain of the milk and stir or mash. Or, you can also set an avocado half cut-side down on a big slice of onion and keep airtight in plastic wrap! These methods will keep your avocado looking pretty good for a day, maybe a little longer.

5) How to Ripen an Avocado in 10 Minutes: Turn a rock hard avocado into creamy, edible goodness by slicing and tossing with lemon juice and baking at 300 F degrees for 10 minutes or until just softening.

6) How to Ripen an Avocado Overnight: If you don’t need to eat your avocado ASAP, then stick it in a brown paper bag with a banana or apple and leave on the countertop. Overnight, the fruit’s ethylene gases will soften your avocado to perfection.

Okay, back to the avocado in smoothies? Have you ever tried it? It sounds weird, but blended beverages are blessed with a super creamy taste. In fact, nearly everything from the produce section is good in a smoothie – when I don’t have time to make my own, I swing by Smoothie King for one of their Veggie Blends – these veggie-packed smoothies are deliciously blended to help fuel my health and wellness goals and I love the fact they are so transparent with their nutrition details, so I can pick and choose which one is going to work the best to optimize my “fuel” needs for the day.

I’m not on a calorie-restricted diet. In fact, as an athlete, I’m often looking for ways to get filled up without scarfing down junk foods. The new Veggie Avocado Pineapple Smoothie has more calories and fat content than the other Veggie Blends (Carrot Kale Dream, Berry Carrot Dream, Apple Kiwi Kale) – but offers a long-lasting, satiating boost of nutrition is what I need to power me through an intense workout without making me feel bloated and filled up with a heavy meal. A 20-oz drink has 6 grams of fiber to fill me up and is naturally hydrating, providing me the electrolytes I need for a sweat session.

In fact, all the Veggie Blends at Smoothie King are hydrating and healthful – some even have a “Make it Skinny” option. You can check out the nutrition info on all the green smoothies and other menu choices either on the Smoothie King web site or in the store.

6 Life-Changing Avocado Hacks #BlendMoreVeggies @SmoothieKing #Ad

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I’m hosting a $25 Visa Gift Card giveaway so one of you readers can load up on veggie smoothies or whatever your heart desires at Smoothie King or anywhere!

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Yuck to Yes! 6 Clean Eating Mistakes to Avoid

Posted on March 22, 2016 by Jennifer FIsher

You’ve purged the fridge and pantry of processed foods, loaded up on organic foods and free-range proteins, and your produce bin is now a colorful rainbow of Mother Nature’s bounty. It’s a beautiful sight – and congratulations on your road to a healthier lifestyle! However, many of us unwittingly sabotage even the best-laid plans for a healthy diet because it’s either what we were taught to do because “it isn’t pretty,” . . . or, frankly, we’re just a little grossed out. It’s time to just “get over it” and stop making these healthy eating mistakes!

Don’t scrape off brown stuff off bottom of salmon: Keep healthy fats in your diet by leaving on the brown-grey gunk found on the bottom of salmon.

I’m not talking about the skin (although that’s good for you too), but the soft, gelatinous layer found between the skin and flesh. This brown-grey stuff is the insulating fat for this cold water fish and also where the overwhelming majority of heart-healthy omega-3 fatty acids are found.

Don’t pour off liquid pooled on top of Greek yogurt: Despite looking like a cloudy mess that should be drained away, this liquid is actually the whey. Whey is comprised mostly of settled water from the yogurt, but it’s also where the protein, potassium, and calcium live! Stirring in the whey before eating your yogurt keeps the protein content in yogurt high, preserves important nutrients and promotes a creamy texture.

Don’t spit out fruit seeds: Despite your mother’s warnings, most fruit seeds are actually quite beneficial for your health (some companies are even selling packaged watermelon seeds to snack on – they’re good! ), containing a boost of important amino acids, vitamins and minerals. For example, watermelon seeds are an abundant source of zinc and the tropical papaya has an enzyme that helps fight parasitic infestation, a common health issue where the fruit is grown (isn’t Mother Nature clever?). I’m not saying you need to go out of your way to eat every seed in sight, but it’s definitely does no harm to eat a few of them –and, a plant won’t sprout in your stomach!

Don’t peel vegetables: Stop peeling your vegetables, especially if they are thoroughly scrubbed and washed. Not only does it take a ridiculous amount of time to de-skin produce (like potatoes, sweet potatoes, cucumbers, eggplant, onions, carrots, beets and others), peeling also robs your diet of important nutrients. A high concentration of vitamins, minerals and antioxidants are lurking on the skin of your favorite vegetables – for example, the levels of iron, calcium, potassium, magnesium, vitamin B6 and vitamin C found on potato skins are much more highly concentrated ounce-for-ounce, than in the rest of the tuber. However, if you decide to remove the outer layer of vegetables for aesthetic purposes, save the peels and boil with water for a vegetable stock.

Don’t avoid egg yolks and those “stringy things”: Let’s crack the hype that egg yolks are bad – yes, they contain cholesterol, but recent studies show that eating eggs does not ramp up the risk for heart disease. In fact, the yolk is where the bulk of an eggs super powers reside, packed with vitamins, minerals, protein and healthy fats that benefit the eyes, brain and remainder of our bodies. And, if you’re grossed out by the white stringy things in eggs, don’t be. There is no harm in eating this ropey part of the egg, called chalazae. Chalazae are merely what anchor the yolk to the membrane and are not the beginning of little chick as many think. Egg experts say that the more chalazae you see, the fresher the egg.

Don’t chastise chia seeds over slime: Chia seeds are rich in iron, potassium, calcium, omega fats, zinc, fiber, and antioxidants – and a good source of protein. However, the number one complaint of this super-food is the slimy texture the sand-sized seeds take on when wet. Many don’t mind it, but others get the gag reflex. One way to reap the benefits of chia seeds, but avoid the gelatinous goo, is to incorporate a sprinkling of the seeds in smoothies or baked goods.

Oh, and if you’re looking for a chia seed recipe this Chocolate Raspberry Coconut Chia Pudding is one of my favorite healthy treats.

6 Yucky Things about Food that are actually Healthy #NowYouKnow #Nutrition

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Do you have any tips on healthy eating, maybe some gross stuff that is actually good?! Please share in the comments below — XOXO, Jennifer

Got Lemons? Make Raspberry Lemonade Protein Bites

Posted on March 15, 2016 by Jennifer FIsher

With temperatures topping out over 90 degrees yesterday and bluebonnets popping up everywhere, it’s safe to say spring has definitely sprung in Austin. And, just in time for SXSW , paddle boarding on Lady Bird Lake and running the trails over Spring Break. This time last year I was making my Watermelon Brisket Tacos in the SXSW Taco Takedown, that was definitely a #KeepAustinWeird day. This year I am nursing some battle wounds from Spartan Houston and the Crossfit Games 16.4 Open WOD. However, nothing serious enough from keeping me out of the kitchen.

Today, I’m sharing a protein snack that is fitting for the warm-weather season – Raspberry Lemonade Protein Bites. The sweet-tart zing of this no-bake recipe will remind you of sipping on a refreshing glass of raspberry lemonade on the porch.

Perfect for a post-workout snack or grab-and-go breakfast, these protein bites have about 5g protein and 65 calories per bite and are gluten-free, nut-free and have no-added sugar.

Make these ahead of time and keep in the fridge or freezer so you always have a healthy snack at hand – and, if you love the flavor combo of raspberries and lemons and have a five minutes to make breakfast, you’ll love my Raspberry Lemonade Protein Mug Muffin recipe.

Here are some important words of wisdom I have for you- haha:

By the way, I’ve added maca powder to this protein bite recipe for an extra nutrition boost. Maca, a root vegetable indigenous to Peru, has been beloved for thousands of years for its ability to improve stamina, endurance and hormonal balance. Maca root and maca powder includes vital nutrients including healthy fatty acids, dietary fiber, proteins, carbohydrates and minerals. If you want to omit, just replace with an equal amount of gluten-free baking mix.

It’s hard to believe that the vibrant fushia red color dusted on these protein bits is all natural and not some weird artificial dye mixed into sugar. Instead, the clever ingredient is simply raspberry powder I made by pulverizing freeze-dried raspberries in a zip-top bag with a rolling pin! This raspberry dust would also be fun and festive mixed into yogurt, sprinkled on your Easter desserts or even rimmed on a cocktail or healthy beverage.

Raspberry Lemonade Protein Bites Recipe

2/3 cup vanilla protein powder (2 scoops)
1/3 cup almond meal
¼ teaspoon sea salt
2 tablespoons maca powder
4 teaspoons coconut oil, melted
2 tablespoons fresh squeezed Meyer lemon juice
2 tablespoons zest from Meyer lemon
1/3 cup freeze-dried raspberries

Add protein powder, almond meal, maca powder and salt to bowl and stir until combined. Mix in coconut oil, lemon juice and mix until everything incorporated. Mixture should be a bit crumbly but holds together when squeezed. If too dry, add a few more drops of lemon juice. If too wet, add a dry ingredient like a gluten-free baking blend, more almond meal or more protein powder a half-tablespoon at a time.
Using about 1 tablespoon of dough, form into 12 balls rolling between the palms of your hands.
Place freeze-dried raspberries in small zip-top bag and use rolling pin or side of coffee mug to pulverize. Add a lemon ball, one at a time, into the sealed bag and shake to coat with raspberry dust.
May be kept covered in air-tight container in refrigerator for a week or freezer for several months. Makes 12.

When life hands you lemons make Raspberry Lemonade Protein Bites and make muscles #recipe #springbreak

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What are you doing over Spring Break? What events are you training for? Are you a lemon lover? I’d love to know, please share in the comments below – XOXO, Jennifer

Rise & Grind – Benefits of Exercise and Eating Well in the Morning

Posted on March 13, 2016 by Jennifer FIsher

As tempting as it is to repeatedly hit the snooze button, check out these seven worthy reasons to workout, run or just get up and get your body moving early in the morning. Of course, if you can’t workout first thing, any time of the day is better than skipping!

Dodge Distractions: When you exercise early, it’s the first thing marked off your “to-do” list. Unforseen opportunities and obligations later in the day, like an unexpected dinner date or working late to meet deadline, can foil even the best-intentioned plan to workout or run.

Elevate Mood: Exercise, any time of the day, instructs the body to release mood-boosting, energizing endorphins the brain. Why not get your workout or “runner’s high” before the rooster crows and enjoy being in this happy place all day long?!

Improve Productivity: Exercise makes you feel more energetic through the day and also increases the release of serotonin, which leads to enhanced mental clarity. Chasing down these two perks early in the early hours just might make your day a whole lot more efficient and awesome.

Boost Calorie Burn: Calories continue to be torched at an increased rate for a couple hours (and in some instances, as long as 10 to 24 hours) after exercise. It makes much more sense to kick up your metabolism sooner rather than later to burn more quickly through the food you are eating all day.

Snooze More Soundly: It seems contrary, but research shows that people who wake up early to exercise get more sleep in the long run over those who schedule their sweat sessions in the evening. That’s because exercising at night raises your core temperature, heart rate and adrenaline levels to a degree that makes it hard to wind down and fall asleep.

Beat the Big Crowds: Face it, the gym and many running trails get pretty packed right after the work whistle blows. If you hit it early enough, you won’t have to wait in line for your favorite piece of gym equipment or knock elbows and trip over dog leashes on a jog.

Bragging Rights: Telling friends and colleagues “I’ve already run 6 miles and done 50 pushups this morning” totally trumps “Hmm, I might go workout later today.”

Equally important to morning exercise is a good breakfast, I’ve talking about the importance of eating a morning meal so many times in the past — especially one that is protein packed to help taxed muscles recover and fight off the “hangries” until lunch.

If I’m in a hurry,I typically grab a Core Power High Protein Shake out of my gym bag, but if I have a few minutes at home I like to whip a quick recipe like my Lemon Raspberry Protein Mug Muffin or another protein-packed breakfast recipe up my sleeve.

Rise and Grind! Why you should WORKOUT & EAT WELL in the morning!

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Do you workout in the morning? Is it a struggle or are you an natural early-bird? Please share in the comments below – XOXO, Jennifer

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Category Archives: Nutrition Tips

Why Consistency is the Best “Diet”

6 Life-Changing Avocado Hacks + $25 Visa Gift Card Giveaway

Yuck to Yes! 6 Clean Eating Mistakes to Avoid

Got Lemons? Make Raspberry Lemonade Protein Bites

Rise & Grind – Benefits of Exercise and Eating Well in the Morning