How Exercise Boosts Brain Power + Week of Smart Workouts

Posted on October 30, 2016 by Jennifer FIsher

Exercise is a smart choice for maintaining physical health and it also plays a role in promoting overall happiness and well-being. But, can exercise make a person more intelligent? Probably so say sports scientists from Finland who recently published some surprising findings on how the type and intensity of exercise may have a bearing on brain power?

The study compared pitted moderate-paced running, high-intensity interval training (HIIT) and weight lifting against each other to observe how these various forms physical exercise can increase hippocampal neurogenesis (e.g. the creation of new brain cells) in an already mature brain. The test subjects – rats! The running rodents were left to run on their cage wheels (a moderate jog, some up to several miles a day) with free will while the HIIT group was given a daily 15 minute regimen of repeated strenuous effort sprinting with jog recovery. And, the weight-lifting rodents climbed walls with little weights attached to their tails as a sedentary control group lounged around and watched. I laugh just thinking about this!

Whether mouse or man, it appears that the winning exercise for long-term brain health may simply be moderate running or “jogging” and, by my semi-educated extrapolation, other similar “aerobic and sustained” activities like biking, swimming and brisk walking. It seems wheel-jogging rodents had the most vigorous rates of new brain cell growth, significantly higher than the sedentary, lay-around rats. The hightailing HIIT group had some brain cell growth, but not as much as the aerobic joggers, with researchers hypothesizing that physical stress impedes neurogenesis. Interestingly, the resistance-trained rats were no different brain-wise at the end of the study – which keeps the status-quo on “muscle head” jokes!

Seriously though, all forms of exercise are beneficial for the body. Just like variety in diet is important for optimal health, so is mixing up the way you move. While jogging or easy running may boost brain cells, lifting weights strengthens muscles, bones and tendons, helping to improve every day work capacity. And, both resistance training and HIIT up the body’s metabolism, one of the keys to keeping a lean silhouette.

I think trail running and obstacle course races like Spartan are a great way to add “extra” to simply running – a well-rounded athlete is a smart athlete, too!

Below are some of my favorite running, HIIT and other workouts — pick your favorites and get strong, get smart!

Here are a week of workouts to get stronger and smarter:

How Exercise Increases Intelligence + Week of Smart Workouts #fitfluential

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What is your favorite “type” of exercise to do? Do you mix it up, or single sport? Ever feel smarter after jogging (haha)? Please share in the comments — XOXO, Jennifer

Kick the Fall Allergy Crud, Stay in the Game with #MinuteClinic

Posted on October 20, 2016 by Jennifer FIsher

Living in warm climate has its advantages and disadvantages when it comes to running and exercising outdoors. I really love the fact that it’s nearly November and it’s in the 80s, sunny and breezy– but with that beautiful weather comes an extended fall allergy season. Fall is the worst season for allergies sufferers; there are more allergy triggers than any other time of the year. Typically, weed pollens (like the 17 varieties of ragweed) and mold spores peak in the autumn months as do other irritants like dust mites (yuck). This pesky problem is nothing to sneeze – or, actually it is!

Sniffing and snuffing in the stands puts a damper on watching my kid’s football games, and I know my boys don’t like to be out there on the gridiron feeling all gunked up. Thank goodness we have a MinuteClinic at the corner of our neighborhood to help make a quick diagnosis between cold, flu and allergies and to provide the treatments needed to stay in the game.

Seasonal fall allergies can even take a toll on my indoor workouts – for example, we open the garage doors on both sides of my CrossFit gym to get the air circulating. When the air starts circulating, the allergens get their groove on. But, it’s too hot to close the doors with no gym air-conditioning, so we all suffer and #UseAllTheTissues until swinging by MinuteClinic for relief.

Practical tips can help reduce allergies, as well. For example, at home (unlike my gym!) don’t leave windows open during the day and avoid the use of a window fan – both will fast track unwanted pollens and mold spores into your home. Be mindful to clean and change air filters every three months to lessen the amount of dirt, debris, and allergens that invade your space. Also, shake out pillows, blankets and other bedding between frequent washes and don’t go to sleep after being outdoors without washing your hair (allergens get trapped in there too).

If you or your kids need over-the-counter or prescription medications in your allergy-fighting “toolkit,” MinuteClinic is a convenient solution to get you feeling like a champ again. This walk-in clinic located inside select CVS Pharmacies and Target Stores across the U.S. and the District of Columbia has nurse practitioners and physician assistants who can give you a good look over and recommend the right over-the-counter medications and even write prescriptions when medically appropriate. Minute Clinic is open 7 days a week with both weekday and evening hours – and, most health care insurance is accepted. Find a MinuteClinic near you! Also visit Twitter feed or Facebook page.

Also, pick up a J&J coupon book when you visit your nearest MinuteClinic and save up to $40 on brands you can trust!

Stay in the game! Don’t let fall allergies win, visit @MinuteClinic to conquer the crud! #MinuteClinic

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Do you or your kids have seasonal allergies? Do you have any tips? Do you have a box of tissues in your car right now? Haha! Please share in the comments below – XOXO, Jennifer

8 Ways Watermelon Sweetens Workouts and Runs #WatermelonForHealth

Posted on October 18, 2016 by Jennifer FIsher

This post is sponsored by National Watermelon Promotion Board, and the content, opinions and enthusiasm expressed here are all my own.

I love all the fruits, but have BIG love for watermelon – that’s no secret! I’ve tried to name the one single reason why I love this mega melon, but I can’t. There are just so many reasons I love watermelon — it brings back great childhood memories and has played a role in creating new ones with my kids, it’s insanely yummy enjoyed straight off the rind or used as a healthy ingredient in both sweet and savory recipes! But, other motives for my watermelon munching madness are the bumper crop of benefits for health, wellness and fitness.

For example, when it comes to fitness, the watermelon may be the only piece of workout equipment that can be eaten afterward. While working out with a watermelon may sound crazy, it makes perfect sense – melons are available in a range of weights (from 2 pound personal-sized melon to seeded varieties tipping the scales at 30 pounds and beyond. Watermelon isn’t expensive in a price-per-pound sense; I mean have you seen the price of a kettlebell?! And, this “two-fer” fitness fruit is really more of an amazing deal knowing you’ll slice open a melon to enjoy afterward (or even just drink the juice on the go). Since I like to #KeepFitFun and put the “FUN” in FUNctional fitness – check out my video above that I hope inspires you to get after a watermelon workout and then refuel with the fruit for recovery!

Yes, watermelon is delicious and natural, so much better than a sugary goo when needed as a carb source for quickly sourced. The melons come by their name honestly, comprised of 92% water and loaded with potassium and other electrolytes that will help keep fluid levels in check and hopefully keep muscle cramps away. It’s also high in other vitamins and antioxidents that are beneficial for wellness and the L-citrulline in watermelon has been studied for its ability to quicken muscle recovery. Get more details on these benefits of Watermelon for Health at Watermelon.org.

See how eating watermelon is a win-win? Discover more fitness-focused watermelon facts that can help you up your game! Make watermelon your workout buddy today and win fabulous watermelon prizes. All you need to do is enter this easy-peasy contest from Watermelon.org. Here are the juicy details:

Tag a workout buddy (or someone you’d like to inspire to be your workout buddy!) in the comments section of our National Watermelon Promotion Board’s (NWPB) weekly video post on Instagram and Facebook. (note, this week, it will be my video that you see above)

Win weekly watermelon prizes. NWPB will choose one lucky workout pair each week from October 3rd through October 28th.

How Watermelon Sweetens Workouts #WatermelonForHealth Enter #giveaway! @watermelonboard #ad

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Have you ever had watermelon specifically for workout fuel / recovery? Better yet, have you ever worked out with a watermelon?! Give me your best exercise idea, I might use it my next video – XOXO, Jennifer

Getting Sick AFTER Stress & How to Lessen “Let Down Effect”

Posted on October 10, 2016 by Jennifer FIsher

Thank you Florastor® Daily Probiotics for sponsoring this post. Visit your local retailer to pick up your bottle of Florastor®Daily Probiotics to complement your active lifestyle

!Have you ever become all-out sick, or at a minimum felt like crap on a crumby cracker, a few days after finishing a physically or mentally intense event like a marathon or Ironman, huge work deadline or even hosting a mother-in-law (not mine, of course)? Falling under the weather after the black cloud of stress has lifted isn’t a coincidence; it’s an all-to-real occurrence that is referred to as the “Let Down Effect.”

Various studies have correlated the dissipation or “let down” of real or perceived stress with an increase in common colds, illnesses, flare-ups of chronic conditions like asthma, migraines, tummy trouble and other medical ailments. By now, you’ve heard that chronic stress can make you sick and eventually even kill you, but many are surprised to learn that getting sick after a high-stress event (and while perhaps feeling quite relaxed about life) is all too common. This “Let Down Effect’ happens, in simple terms, due to the weakened state our bodies are left in left in after “things get better” – we use a lot of energy and resources to function in high alert mode without a break

When stressed, physically or mentally, increased levels of cortisol, adrenaline and other hormones put your body in fight-or-flight mode and mask the perception of pain. We are cleverly designed like this to safely and quickly extract ourselves during the threat of danger, so it’s not necessarily a bad thing. However, the immune system can be compromised, especially after prolonged periods of stress, and latent or chronic conditions can flare up.

In addition to these tolls of physical stress, the let down from emotional stress can cause many of the same problems. For example, dopamine (the pleasure and reward hormone) levels can drop, initiating possibly addictive behaviors like over eating, drinking and substance abuse as a person tries to subconsciously find relief.

So, how do you prevent or at least lessen your chances of falling victim to the “Let Down Effect”?

Sleep Well: Sleep deprivation compromises the immune system, so don’t pull all-nighters thinking you’ll come out ahead. Instead, do the best you can to get 7 to 8 hours a night by staying away from large late evening meals (including alcohol and caffeine), avoiding the blue light emitted from screens several hours before bed, taking a warm bath and using a diffuser to mist essential oils like lavender and chamomile.

Exercise Regularly: Moderate-intensity exercise done on a regular basis can keep your body from downshifting too quickly after a high stress event. If you don’t have time for an official jog or workout, try to include at least some extra walking or other movements in your day.

Decompress Frequently: If life is throwing too much your way, schedule non-negotiable “breaks” to relax whether it’s a 10 minute morning meditation, an entire hour devoted to yoga or even just 1 of minute of positive visualization every couple hours.

Nourish Your Immune System: Try vitamin C rich foods like oranges and grapefruit, vitamin E rich foods like sunflower seeds or spinach, zinc rich foods like beef and egg yolks. Probiotics can also help strengthen your digestive balance and support a healthy immune system.

So, speaking of nourishing the body to help allay stress and prevent illness, I’m sharing a couple things I’ve been doing lately to stay as well as I can. You may have read my post last month about a Sleep and Stress test I took recently – it revealed that my cortisol and cortisone levels are highly elevated throughout the entire day without ever falling to normal as they should. This is likely a result of everyday work/family stress magnified by my running and obstacle course training, and chronic lack of sleep — I’m working hard to resolve it.

So, one of the things I started doing was taking Florastor® Daily Probiotics in the morning and evening with my meals – it’s the best-selling probiotic worldwide and backed by 60 years of use and research. So far, I’ve been really happy with how this easy-to-take capsule is bringing my digestion into balance and helping me better maintain my immune function. Florastor® is the only probiotic brand with Saccharomyces boulardii lyo CNCM I-745 which helps restore your natural flora. Florastor® helps my body break down carbs and fiber and naturally absorb water and nutrients from the foods I eat, these are good things for me as I fluctuate from being bloated to dehydrate when under stress. I also appreciate that this product is vegetarian, gluten-free, contains non-GMO ingredients and can be stored at room temperature. While, thankfully, I rarely have taken antibiotics, Florastor® Daily Probiotics can help those that need to be on this medication maintain a healthy flora balance.

I also wanted to share this quick and easy breakfast recipe that is high in zinc – 60 Second 2-Egg & Beef Omelet. Yay, beef and whole eggs are both great sources of zinc, an essential mineral that keeps the immune system strong, helps heal wounds, and supports normal growth. My recipe is also high in protein, and you know I’m a stickler for getting approximately 25g of protein at breakfast – the eggs and beef are very satisfying for only 220 calories and keep me from tanking mid-morning. Plus, this microwave mug recipe takes less than 1 minute to prepare and around 60 seconds to cook, so there’s absolutely no stress in making breakfast on even the most frantic mornings!

Get Nourished! 2-Egg & Beef Mug Omelet #IAmBiotic @Florastor #IAmBiotic #sponsored

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Have you ever become sick after a period of physical or emotional stress? What do you do to boost your immunity or bounce back from a “tough time” healthy? Please share your comments and tips below – XOXO, Jennifer

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

60-Second 2-Egg & Beef Mug Omelet

Prep Time

1 hr

Cook Time

1 hr

Total Time

2 hrs

Got a minute? Then you've got a healthy, balanced breakfast packed with protein thanks to this super speedy egg recipe that cooks up in 60 seconds.

Course: Breakfast

Cuisine: American

Servings: 1 serving

Ingredients

2 large eggs
2 tablespoons water
dash salt and pepper
2 ounces pre-cooked ground beef, shredded beef or bite-sized steak pieces
1/4 cup chopped fresh spinach (or other veggies you like)
1 tablespoon sliced green onions (optiona
1 teaspoon finely grated cheddar cheese (optional)

Instructions

Generously spray large coffee mug with cooking spray.
Add eggs, water and salt/pepper and whisk together with fork. Stir in beef and vegetables.
Microwave on high for 30 seconds, remove and stir to “scramble”
Return to microwave and cook for an additional 30 seconds, or until cooked through.
Top with green onions and grated cheese, if desired.

Let’s Lunch! Smart Meal Prep Tips & Recipes #ReynoldsHeatandEat

Posted on October 1, 2016 by Jennifer FIsher

Lunch, you gotta eat it no matter where you are – home, work, school, errands, gym, airplane. The issues getting in the way of my healthy lunch life are meeting up with friends who don’t have the same concerns about eating “food for function” as I do, finishing a workout that went well past noon and being so hangry that I could eat the entire Shake Shack on my way home, or being stuck on travel and having the only option be airport food. Note – I have a $25 Gift Card Giveaway at bottom of post.

However, I’ve found that with a little bit of front in effort I can prep my lunches in nice little containers for the week on Sunday – the payoff is obviously a healthier meal with ingredients approved by me, less crazy mornings gathering my grub up, and saving money – yes, saving money is good! It means I can pay all the high dollar fees for getting to and entering the races I love doing.

These are some basic tips that I use every week when putting together my meals and packing them up in to-go containers . If you’re a pro meal prepper, these tips may sound simple. But, if you’re new to the game of big batch cooking and assembly line prep, these useful ideas will help you get started!

Prep your protein. The slow cooker and grill are my two go-to ways to prepare large batches of beef, chicken and pork for lunches (and dinners) through the week. On Sunday morning, it’s so easy to stick huge roast or brisket in the Crock Pot and then walk away to enjoy the day. I use darn-big slow cooker (8-qt) so that I can make the most meat possible and have even been known to have two going at the same time! For the grill, Costco-sized trays of chicken or steaks not only are more economical to buy, but will hook you up for the entire week or month – depending on your family size. For fish, fill a rimmed, oiled baking sheet with your favorite filets or one huge piece of salmon and bake in the oven ‘til done!

Get your whole grains, beans & legumes going. Brown rice, quinoa, and ancient grains hold up really well to making ahead of time and reheating later. Often, I find that pasta gets mushy during its second showing- not always though, whole wheat pasta holds up pretty well. Use a large stock pot or rice cooker to get the job done efficiently – mine has a 20 quart capacity! Another benefit of cooking a week’s worth of grains at once, less mess to clean up.

Switch up the sauces & mix-ins. Often eating meal-prepped lunches can seem monotonous, choking down the same bland thing day after day. However, adding a small serving of sauce or handful of mix-ins is an easy way to transform the same old lunchbox staples into a wider range of flavorful meals – try pestos, Asian-inspired sauces, marinaras, salsas and so on! Even some fresh, no preservative salad dressings make a good option on hot and cold dishes. As for mix-ins, the little “extras” I rotate through include nuts, seeds, cheeses and dried fruits.

Use the right container. If taking a salad for work, a large mason jar can be layered with ingredients. Keep the dressing on the bottom and delicate ingredients up higher, leaving a little headroom at the top so that you can shake it up right before eating. I also like to take my soup in a mason jar, placing a layer of plastic wrap over the opening and under the lid to both help prevent leaking during transport and to serve as a splatter guard when reheating in the microwave – you don’t want to put that metal lid in there! Hot meals can be reheated in a variety of containers, but I am partial to the Reynolds™ Disposable Heat & Eat containers (more deets below)– they hold a generous portion, are a great alternative to plastic and can be tossed in the trash so no messy containers to take home. Store small portions of dressings, nuts, and cheese in baby mason jars, cleaned baby food jars, small plastic containers or snack-sized zip-bags.

Know your food safety rules. When meal prepping for a week of lunches, remember most pre-cooked proteins and grains will only stay fresh for about 3 to 4 days in the fridge—I prep for Monday through Thursday and then do actually treat myself to lunch out on Friday! You can also prep your “plated” meal, or bigger bags of “ingredients” for assembly later, cool and place into appropriate freezer-storage containers – in the freezer, you can keep the quality for about 6 months. I refer to this handbook of food storage safety tips from Real Simple magazine often. If you can’t keep your lunch in the fridge at work, make sure you’re using icepacks than keep your food chilled until chow time.

As I mentioned, I am digging these Reynolds™ Disposable Heat & Eat containers (I purchased mine at Walmart on the food storage aisle where you find foil, plastic bag, wax paper, etc.). Available in two sizes, these toss-away lunch tubs are a great alternative to plastic and are made with plant fibers. The clear lids allow you to see what you’re grabbing from the fridge, but need to be set aside during the reheating process.

Check these out for yourself by picking up a pack of new Reynolds™ Disposable Heat & Eat Containers at your local Walmart – found on the food storage aisle. They are very reasonably priced and you can even save an additional $1.00 on one pack of Reynolds™ Disposable Heat & Eat containers with this coupon.

Here are some recipes to get you going:

“Go for the Gold” Turmeric Hummus can be tossed with pasta or zucchini noodles for a healthy option to a creamy sauce – another perk is that there is also added protein.

Super Iron Boosting Beef, Blue Cheese and Date Salad relies on pre-prepped sliced steak from the freezer (or freshly cooked) and layers up nicely in a jar for on-the-go lunching. I’ve even eaten this one in the car!

Maple Pecan Butternut Quinoa is a delicious fall-inspired salad that can be taken to work or school and eaten warm or cold. Here’s a little tip, double up when cooking the quinoa for this recipe and bag the rest in the freezer for easy dinners later.

Shrimp & Snap Pea Pasta with Lemon Gremolata – This is another dish that is just as good cold as hot. If meal prepping for lunch, I always leave the delicate veggies raw so that when I reheat, they don’t become mushy!

Beef & Veggie Fried Rice: I typically use sirloin or flat iron steads for this one, but prepping to eat several days in a row, I will swap up the meats with chicken, shrimp or just simply extra scrambled eggs for protein variety.

Don’t forget to GET YOUR $1 OFF COUPON for Reynolds™ Disposable Heat & Eat containers!

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Enter giveaway for a change to win a $25 Walmart Gift Card so you can try Reynolds™ Disposable Heat & Eat containers yourself! Ends 10/20/2016 at Midnight CT.

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Category Archives: Nutrition & Wellness

How Exercise Boosts Brain Power + Week of Smart Workouts

Kick the Fall Allergy Crud, Stay in the Game with #MinuteClinic

8 Ways Watermelon Sweetens Workouts and Runs #WatermelonForHealth

Getting Sick AFTER Stress & How to Lessen “Let Down Effect”

Let’s Lunch! Smart Meal Prep Tips & Recipes #ReynoldsHeatandEat