Motivational Confidence “Uppers” for Life, Love . . . and Sports

Posted on February 18, 2016 by Jennifer FIsher

I’m an UPPER, not a DOWNER. I’d love for you to read the guest post I wrote for Vim & Vigr about “Self-Love” and discover how I stay UP on myself. When my friends at this awesome active brand asked me to share, I’m pretty sure they scored the Queen of Loving Yourself – I mean, have you seen my Instagram Profile?!!

I’m half kidding when I say that and half not — it takes a good dose of chutzpah and big brazen cajones to put yourself out there for everyone to judge! But, it doesn’t really matter what other people think about me, just what I think about me. Of course, God’s opinion of me matters and then, to a degree, my family and very closest friends, but otherwise what other people think of me is none of my business (haha)! This once shy and self-doubting young girl is now an unabashed confidence queen – read the post “I’m Not Embarrassed to Say I LOVE Me” and find out how I get my mind and body in the right place to achieve my sports, family, work and life goals!

I have never been much of a sugar-coated quotes type of person or someone who wants to sit around all day and talk about feelings – especially when daylight’s burning and I want to run, workout or practice yoga. However, during these alone times my mind is freed up to reflect on personal mantras (this is one) and focus on popular motivational sayings – I find this to be a productive way to pull up my confidence when it is sagging.

Here is a collection of “Confidence Uppers” I curated for Mode Media – hopefully one or two of these quotes will inspire you as much as they did me!

Confidence “Uppers” | Take 2 and Kick Butt in the Morning #Motivation @VimVigr @ModeStories

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What quote, mantra or what-have-you boosts you confidence? Do you have a favorite I didn’t mention? Who is the most confident (in a good way) person you know, what makes them that way? Please share in the comments below – XOXO, Jennifer

This post sponsored by Mode Media, but all opinions, thoughts, ideas and kick-butt awesomeness are my own.

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

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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

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More Fun, More Flavor – Mixing Up Health and Fitness Goals #changeameal

Posted on January 13, 2016 by Jennifer FIsher

My only New Year Resolution for 2016 is to work towards my nutrition and fitness goals by doing more of what’s good for me and less of what’s not. How’s that for vague?! I took a quick stop to Smoothie King this morning to grab a smoothie and swipe in some notes on my phone to flesh it out plans, that’s as formal as I’ll get.

In terms of fitness, I’m focusing on activities that are fun for me like obstacle courses, yoga and stand up paddle boarding on the lake, and saying “no” to workouts that feel like punishment or fear/guilt driven.Yes, I am still training to be competitive as a master runner (not hanging my Altras up anytime soon), but have found that looking less at my watch (or not even wearing it) and listening more to my body is what works for me and has kept me injury free.

In terms of nutrition, I’m also doing more of what’s good for me and less of what’s not. I’m sticking with the higher protein diet that has kept me lean and at my racing weight for years. Even though I eat pretty clean, I’m all about being creative and adding tons of flavor with herbs, spices, produce and whatever I can find — no plain ole chicken breasts here. And I’m going to make a serious effort to kick my diet soda habit, pretty much my only vice. I think we can all agree that flavorful smoothies are such a better choice, filled with vitamins, minerals, fiber and quality protein and carbs to fuel the day.

I’m a big fan of Smoothie King, to help me meet these health and fitness goals (plus, it’s super yummy). Like me, this smoothie shop look at food as fuel to power a person through the day – and my day is filled with workouts, running and all sorts of kid craziness. I’ve always been a fan of smoothies, especially those packed with protein. With my higher protein diet, I aim for 20g to 30g of protein, about four times per day.

On busy days, grabbing a healthy blended beverage at Smoothie King is a quick and convenient way to work toward achieving my protein goal and helps me to refuel taxed muscles right after a workout while keeping the “hangries” away until the next meal or healthy snacking opportunity.

I don’t drink smoothies to lose weight*, rather to fuel my fitness goals. However, Smoothie King makes a wide array of blended beverages that can be used as for meal replacement – abundance of protein and fiber keeps you feeling full longer. Most 20-ounce serving, come in under 400 calories and a minimum of 10 grams of protein and 35 grams of quality carbs (a few specific smoothies vary off these benchmarks).

Today at Smoothie King I was almost overwhelmed with the huge assortment of meal replacement smoothies included in their healthy #ChangeAMeal promotion. Twenty smoothies are in this creamy, delicious line-up including Gladiator® Chocolate, Gladiator® Strawberry, Gladiator® Vanilla, The Activator® Chocolate, The Activator® Vanilla, Lean1® Chocolate, Lean1® Strawberry, Lean1® Vanilla, Lean1® Tropical, Vegan Dark Chocolate Banana, Vegan Mango Kale, Greek Yogurt Pineapple Mango, Greek Yogurt Strawberry Blueberry, Greek Yogurt Peach Papaya, The Shredder™ Chocolate, The Shredder™ Strawberry, The Shredder™ Vanilla, High Protein Almond Mocha, High Protein Banana and High Protein Chocolate. Here are some of the 20 choices:

Guess which healthy protein smoothie I picked? The Lean1® Chocolate made with protein, banana and almonds with no added sugar – the 20-ounce rich and creamy smoothie had 310 calories with 19g protein. Seriously, it could have been an ice cream shop milkshake, it was that decadent tasting!

ENTER TO WIN! Share your 2016 health and fitness goals, showing how you creatively #changeameal with Smoothie King. The more smoothie selfies or social comments you post with this hashtag (between December 28 – March 31, 2016), the more chances you have to win awesome prizes like Smoothies For A Year, a gift card to Southwest Airlines, a YMCA membership and more

Get started on your own tasty health and fitness journey with a $2.99 smoothie coupon by joining the e-kingdom. Plus, download the free loyalty app and earn loyalty rewards every time you #changeameal.

How are you fueling health and fitness goals? @smoothieking #changeameal #ad https://ooh.li/6299cce

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*Please Note: *Weight loss is dependent on each individual’s needs and is based on a low-calorie diet combined with an exercise program. Consult your physician before beginning any diet program.*

What are your health and fitness goals? How are you fueling them? What is your favorite flavor smoothie? Please share in the comments below, XOXO — Jennifer

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Category Archives: Nutrition & Wellness

Motivational Confidence “Uppers” for Life, Love . . . and Sports

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

More Fun, More Flavor – Mixing Up Health and Fitness Goals #changeameal