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!

Click To Tweet

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

Run or Workout? Apples Core to Training Diet + Recipes

Posted on February 21, 2016 by Jennifer FIsher

There’s truth to the saying “An apple a day keeps the doctor away.” This popular fruit has a bushel of benefits to keep the general population and athletes healthy and well. For example, apples are low in calories yet high in fiber, certain vitamins (like C), antioxidants and phytonutrients, making them a filling and snack that helps maintain weight and optimize health.

But, like everything else, you can over indulge. The suggested serving for an apple is about 1/3 pound, about 3″ in diameter (think of a tennis ball). However, most apples you see today at the market are not just large, the are super JUMBO! So, whether you run, swim, CrossFit or play team sports like basketball or lacrosse, there are even more reasons to add a healthy serving of apples to your training diet. Here are a few:

Healthy Carbs: Apples contain fructose, a natural fruit sugar that buts gas in the tank for your workouts. A medium apple has about 20 grams of carbohydrates.

Recovery: The healthy carbs in apples are also important for post-workout recovery, namely to replenish glycogen and fluids stores and help synthesis protein so that the body can repair taxed muscles. That’s why I always pair my apple with a Core Power High Protein Shake!

Hydration: Apples are about 84 percent water and another way to replace potassium and other electrolytes lost through sweat during exercise.

Gut Health: Pectin is found in apples, a prebiotic that promotes friendly gut bacteria. A healthy gut helps to “move things along” so that you won’t feel bloated and weighted down for your workout.

Endurance Booster: Some studies suggest that quercetin, a flavonoid found in apples (especially the peel), may improve athletic endurance by affecting the oxidation process to muscles and increasing V02 Max.

Perfectly Portable: An apple comes packaged in its own wrapping will stay fresh for days (if not weeks) without any special treatment, making one an ideal snack to keep stowed in your purse or gym bag.

Versatile: In addition to crunching an apple out of hand, there are plenty of easy and healthy ways to incorporate more apples into your diet including Apple “Nachos,” applesauce and baked apples. It’s also easy to chop up apples and add them to protein pancake batter, stir frys and salads.

SOME OF MY FAVORITE APPLE RECIPES:

Baked Cinnamon “Super Oats” Apples my just be the most comforting, homey breakfast ever made with a big apple and whole grain oats “superfied” with additional seeds and nuts.

Caramel Crunch Apple Nachos are are unique and healthy treat for parties, celebrations, fiestas and just plain ole everyday healthy snacking!

Apple Ring Protein Pancakes are a muscle-making spin off on my Grandma’s famous fritter recipe. Healthy carbs from the apples paired with a bit of protein powder are ideal for refueling after a hard run or workout.

Raspberry Chocolate Apple Rings simply require spreading a chocolate nut-butter over sliced apple and topping with raspberries.

Apples Core To Run & Workout Diet + Handpicked Healthy Recipes #Fitfluential

Click To Tweet

So, are YOU an apple fan? Do you eat an apple a day . . . or an apple a week? What is your favorite way to eat an apple? Please share in the comments below – XOXO, Jennifer

Almond Eaters Make Better Athletes + Almond Apricot Bar Recipe

Posted on February 16, 2016 by Jennifer FIsher

Eating almonds may boost athletic endurance, or so says a recent study published the Journal of International Sports Nutrition. Professional cyclists in the study snacked on either almonds or cookies over the course of four weeks. At the conclusion, almond eaters made the most improvements on bike time trials and researchers concluded that eating almonds helped mobilize more previously reserved carbohydrates rather than breaking down fat as an energy source during intense exercise. To put it simply, almonds are a food for superheros on the course — you may not BONK or HIT THE WALL (as quickly) is you’ve noshed on some almonds leading up to and during intense exercise like long runs, Spartan races, triathlons, ultra marathons and more. Almonds are also a great source of energy-boosting manganese and copper, minerals which minimize the damage free radicals can do to the mitochondria that power our cells and also help keep electrolyte levels in check. Salty almonds, yum!

Whether you are a hard-core athlete or not, the nutrient profile of almonds is a natural fit for fueling healthy, active lifestyles.

A 1-ounce serving of almonds (about 23 almonds, a handful or ¼ cup) has 6g protein, 4g fiber, heart-healthy fats, and lots of vitamin E and other important nutrients – and 163 calories (much less than a candy bar).

Another thing I appreciate about almonds? Almonds are super portable and can go anywhere – toss a handful in a little container and stick in your purse, gym bag, backpack or race belt.

I also like to toss almonds in with fresh fruits for a carb-protein balanced pre or post workout snack.

Sometimes I get “fancy” with almonds and use them in a recipe, here is one of my favorites that is perfect for on-the-go snacking!

Apricot Almond Chocolate Energy Bars

Oh, FYI, I just wanted to know that I’m now sharing my recipe on as a publisher on Yummly, visit my Yummly Page! Also, use the Yum button below (in the bar of share buttons) to save my recipes to your personal recipe box on Yummly. If you’re not familiar with Yummly, you should be — it’s a huge recipe database that not only features a digital recipe box for you to save your favorites but also recipe recommendations, shopping lists, and supporting Iphone and Android apps to help you with meal ideas on the go!

Almond Eaters Make Better Athletes + Energy Bar Recipe @almonds #NationalAlmondDay

Click To Tweet

Are you an almond eater? What is your favorite nut? Who your favorite superhero? Please share in the comments below – XOXO, Jennifer

Better-For-You Chocolate Mint Syrup and Greek Yogurt Parfaits

Posted on February 3, 2016 by Jennifer FIsher

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #SweetNewYear #CollectiveBias

I have a serious sweet tooth. It’s not a secret that I like to start (and end) my day with a little bit of chocolate goodness. Studies have shown that certain flavonoids in chocolate may decrease recovery time and improve endurance in athletes and, goodness, how I hope that is true! However, munching down on chocolate candy or ice cream isn’t really going to help me achieve my 2016 health and fitness goals – there’s a lot of extra sugar and fat I don’t need in those treats. When I eat less processed sugar, I have more room in my diet for protein, vegetables and healthy whole grains and that’s what keeps me fueled up to kick butt on a daily basis.

Eating for optimal performance and well-being is all about BALANCE!

However, I’ve still been enjoying my daily chocolate but living life with less sugar thanks to Truvia® Natural Sweetener Spoonable. This zero-calorie, stevia-based sweetener is ideal for my healthy lifestyle and keeps me training smart for all my fitness goals – to get on the Spartan Race podium, to nail that next yoga pose, to bring my 5k road race time back down to freaking fast.

Aside from the great taste of Truvia® Natural Sweetener Spoonable and help it gives me to reduce the unnecessary sugar in my life, I also appreciate the product’s versatility. From a spoonful in my coffee or sprinkled on grapefruit, there are so many uses. Two favorite other uses revolve around my chocolate obsessions – the first is to stir right from the jar into unflavored, plain Greek yogurt (to avoid the added sugar that many brands have) and the second is to make a “better-for-you” chocolate syrup that can be poured on / into everything from hot almond milk, protein pancakes, fruit slices, and yogurt. When I stir this chocolate syrup into my Greek yogurt, it’s like eating ice cream – but with lots of protein and very few carbohydrates.

Today, I’m sharing the recipe for “Better-for-You” Chocolate Mint Syrup (which can easily be tweaked without the mint) and my favorite ideas for Greek Yogurt Parfaits. I could eat a chocolate Greet yogurt parfait at breakfast, post-lunch and as a bedtime snack . . . and sometimes have!

“Better For You” Mint Chocolate Syrup (Stevia)

2 tablespoons chopped fresh mint, or freeze-dried mint
1 cup water
6 tablespoons Truvia® Natural Sweetener Spoonable
1 cup unsweetened dark cocoa powder
1 teaspoon vanilla extract

Add mint to teaball / tea infuser and drop in small saucepan with water. Bring water to a rolling boil over medium high heat for 1 minute; turn off heat and let steep for 5 minutes. Remove and discard mint.
Mix in Truvia Spoonable into hot water, stir until dissolved. Turn burner back on to medium low, whisk in cocoa powder until incorporated and smooth, cooking for about 1 to 2 minutes.
Remove from heat, stir in vanilla. If needed whisk in a tiny bit more water to achieve desired consistency if too thick.
To make “regular” non-mint chocolate stevia syrup, simply bring water to boil in first step – but omit mint.
May store in refrigerator for up to a month. Makes about 12 ounces.

As I mentioned, “Better For You” Mint Chocolate Syrup is the bomb drizzled over Greek yogurt, but even better STIRRED in! Check out these yummy ways, I used the chocolate syrup made with Truvia Spoonable Natural Sweetener:

As a Chocolate Greek Yogurt Parfait layered with syrup, granola, nuts and fruit – I used pomegranate and cocoa granola, but you can substitute your favorite ingredients!

As Chocolate Ombre Greek Yogurt Shooters — they are so tastefully trendy and good for you. Start with a big dollop of syrup in the bottom of glass and then spoon in yogurt that has been mixed with varying amounts of chocolate syrup to achieve gradient shades of chocolate brown.

It’s easy to find Truvia® Natural Sweetener Spoonable on the baking aisle at Walmart – it comes in a 9.8 ounce container, so there are plenty of scoops for your beverages, snacks and recipe ideas. Save SAVE $1.50 on any ONE (1) package of Truvía Natural Sweetener (excluding 7 ct.), Truvía Baking Blend or Truvía Brown Sugar blend – get the coupon HERE.

Check out other delicious recipes using Truvia Spoonable HERE and request your free sample!

Do you have a health or fitness goal to share? OR, what would you drizzle chocolate syrup on? Please share in the comments below — XOXO, Jennifer

Plenty of Reasons to Eat Breakfast + #PlentiYogurt Coupon

Posted on January 14, 2016 by Jennifer FIsher

I rarely, if ever, miss my morning meal. I just love food too much and usually wake up hungry, thinking about what I’m making or grabbing (like Plenti) long before my feet even hit the ground.

Back in the day, skipping breakfast was a way to “cut calories” in an effort to lose or maintain weight – and it still is with some friends today. This “intermittent fasting” idea seems to be trending again today, based on some diets and nutritional plans I have seen floating around. However, missing meals can have quite the opposite effect, eventually adding on pounds in places you don’t want. And, for runners and other athletes, bypassing breakfast can quickly bring quality training (and recovery) in its tracks.

Lose Muscle – While skipping breakfast and other meals cuts calories and create weight loss, research shows that these dropped pounds come more from muscle tissue than fat stores.

Gain Belly Fat: Ohio State University scientists suggest skipping meals may invite any weight lost to come back eventually as dangerous belly fat.

Energy Drop: Avoiding breakfast keeps the body from important nutrients like quality complex carbohydrates, protein, vitamins, minerals and fatty acids needed for optimal functioning and general get-up-and-go.

Disease Risk: Harvard School of Public Health researchers report that women who regularly missed breakfast where 20% more likely to get type 2 diabetes and men were at increased risk of heart disease. Insulin resistance and blood pressure issues arise when the body’s blood lipids get out of whack – something that can be kept in check with a healthy, balanced breakfast.

Unhealthy Snacking: Saying “no” no to a sustaining breakfast very often translates into saying “yes” to unhealthy processed snack foods, fast food and other sugary and bad-fat foods. Blood sugar drops and the resulting “hangry” feeling causes people to make poor food choices.

Whether you are an athlete or not, your body needs “gas in the tank” to get going in the morning — Plenti Oatmeal Meets Greek Yogurt is a quick and convenient way to fill up! Plentí, a wholesome yogurt already packed with fruit, seeds and other yumminess, kicks up its morning game by adding oatmeal to the mix.

Found in the yogurt aisle, Plenti Oatmeal Meets Greek Yogurt, comes in six tasty flavors including Apple Cinnamon, Maple Brown Sugar, Peach, Blueberry, Strawberry, and Vanilla. I love the thick and creamy Greek yogurt goodness mixed with the texture and nutritional benefits of oatmeal. Unlike oatmeal, no messy cookin – just grab a spoon and enjoy cold.

Each cup has 16 grams of whole grain and 11 grams of protein – I aim to get 25 to 30 grams of protein four times a day, so I would make my morning meal by supplementing a cup of Plenti Oatmeal Meets Greek Yogurt with two scrambled (or hard-boiled eggs if in a hurry) and a piece of fruit.

Try Plenti Oatmeal Meets Greek Yogurt for yourself! Print a coupon good for $.35 off one cup.

Are you an oatmeal fan, a Greek yogurt fan or both? What is your favorite “quick grab” for breakfast? Please share in the comments below, – XOXO, Jennifer

Don’t skip breakfast, fuel up healthy and get #PlentiYogurt coupon #ad lhttps://ooh.li/ece0e22

Click To Tweet

thefitfork.com

The Fit Fork

Category Archives: Nutrition Tips

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

Run or Workout? Apples Core to Training Diet + Recipes

Almond Eaters Make Better Athletes + Almond Apricot Bar Recipe

Better-For-You Chocolate Mint Syrup and Greek Yogurt Parfaits

Plenty of Reasons to Eat Breakfast + #PlentiYogurt Coupon