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

Your Body on Stress and How 5-HTP Helps Calm + $25 #Giveaway

Posted on January 12, 2016 by Jennifer FIsher

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Stress stinks and it really does a number on your body, from insomnia and tummy troubles to general grouchiness! Gee, I’ve never had any of these issues (cough, cough). There are some safe ways you can lessen your response to stress though, including working out, yoga, meditation and non-drug supplements. I’m a big fan of yoga for stress relief (see this past post) and need to make more room for meditation in my life. I also take a supplement called 5-HTP to help support calm and happy mood.

Natrol, a respected manufacturer of vitamins and supplements since 1980, is the brand of 5-HTP I’ve been taking lately. I was familiar with this mood-enhancing supplement previously, thanks to my mom who learned about it from her own healthcare provider. Knowing I had so many of these symptoms shown below, I immediately started taking it, fingers crossed that it was my stress-busing solution.

However, I found that I couldn’t keep with the routine of adding even more hard-to-swallow pills to my daily pile of vitamins (I always tend to go for the gummies, chews and quick melts when available). So, I gave up. That is, until I found the Natrol brand that comes in quick dissolve, chewable tablets in a tasty berry flavor. Natrol 5-HTP dissolves 30x faster than regular tablets, meaning your body can more quickly benefit from the bioavailabilty of the active ingredient – and no water is required to get them down the hatch!

You may be wondering how this drug-free, plant-derived supplement works to boost mood. Natrol H-5TP encourages calmness in the body by naturally increasing serotonin levels – serotonin is the chemical messenger that pulls the strings on our emotions, mood and behaviors. Each bottle of Natrol H-5TP has 30 fast-dissolve tablets in a 100mg dose — look for the purple bottle with UPC: 0-47469-06044-2. Available at mass-market retailers, online retailers, natural food and supplement stores.

Download the $5 off coupon and try Natrol 5-HTP Fast Dissolve for yourself .

Engage and get in on the social action by following Natrol on Twitter, Facebook and Pinterest.

I also want to giveaway a $25 Visa Gift Card to one lucky ready, so that you can try this product out yourself – and spend the extra on something that makes you happy! To enter, follow the instructions in the Rafflecopter app below by Feb 1,2016.

a Rafflecopter giveaway

Warm Overnight Java Brownie Chia-Oats – More From Your Morning Mug

Posted on January 10, 2016 by Jennifer FIsher

My mornings can’t be complicated. I have a hard enough time getting out of bed at 5:15 am and then am greeted by a dog extremely needy for attention, kids to get ready for school, email to respond to, social media to monitor and loads of other things – like dishes and laundry! All this needs to happen before I head out the door for my run or gym time– and, believe me, that’s non-negotiable. I need a breakfast that is pretty much ready and waiting for me!

In the summer, a smoothie bowl (like my Orange Pistachio Almond Bowl one make with Almond Breeze Chocolate Almondmilk) or cold Greek yogurt and fruit are just fine, but in the winter, I need and easy, quick breakfast that will fuel me through my workout and warm me up from the inside. My recipe for Warm Overnight Java Brownie Chia-Oats to the rescue – it’s my hybrid take on traditional overnight oats and chia puddings.

This healthy breakfast recipe takes just a few minutes to prep – I do it after dinner when I’m making the kids’ lunchboxes because it needs at least 3 hours to sit in the fridge and do its thing. In the morning, the nutritious ingredients absorbed the liquid and await a quick blast in the microwave to warm. I can usually barely wait to get my hands on that hot mug of goodness! You can also eat this the chia oats cold too, I just prefer hot!

Time saving tip: Mix up everything in the microwave-safe mug or bowl you plan to eat from – who has time for extra dish washing?!

Since you know I’m a healthy food and fitness nerd, let me just tell you about some of the awesome ingredients in this easy overnight oat recipe and how each helps support optimal health and peak performance for your sport.

Almond Milk*: With just 30 calories per 8-ounce serving, almondmilk is a sensible addition to any meal or recipe. It also has 50% more calcium than 2% dairy milk, is an excellent s source of vicatims D and E and is low on the Glycemic index. Key for athletes is, adequate vitamin D levels promote good bone density, innate immunity, muscle wasting, and exercise-related inflammation and immunity. It is also suggested, this nutrient could help prevent stress fractures.

Whole Grain Oats: Oats are whole grain by nature add fill you up with lots of fiber, have been shown to reduce cholesterol levels and help stabilize blood sugar. Athletes can count on the quality complex carbs in oats to provide non-crashing energy and to refuel muscles after a taxing workout. I really love the Nuts and Seeds Super Oats by LoveGrownFoods.com.

Chia Seeds: The industrious Aztecs had a good thing going with chia seeds. This ancient superfood is loaded with nutrition despite it’s teeny-tiny size. Just two tablespoons of chia seeds contains 10 grams of fiber, 6 grams of protein, more calcium than milk, more Omega-3s than salmon, more iron than spinach, and more antioxidants than blueberries.

Maca Powder: Nearly magical maca powder is derived from a root vegetable indigenous to Peru – don’t confuse it with Macha green tea powder. This natural boost has been prized for thousands of years for its ability to boost stamina, endurance and hormonal balance. It includes vital nutrients such fatty acids, fiber, proteins, carbohydrates and minerals. Don’t miss my past Maca Mint Chip Smoothie.

Cacao Powder: Cacao (or cocoa) powder has been linked to lower blood pressure, a boost in blood ﬂow to the muscles, and reduced cardiovascular demand during exercise. Cacao powder also lowers an athletes perception of fatigue and the boost of caffeine has been shown to improve performance. The higher percentage of cacao in your powder, the better. Try this one.

Coffee: This essential morning elixir has been suggested to reduce the incidence of Alzheimer’s and Parkinson’s disease and boost metabolism. It also actually has some beneficial nutrients like B vitamins, manganese and potassium and the natural epinephrine kick from the caffeine can improve focus and athletic performance.

*Typically, I purchase the chilled almond milk from the “dairy” aisle – however, I always like to stock the pantry with shelf-stable Almond Breeze Almondmilk so that I always have a supply on hand for emergency rations and 11^th hour recipe inspirations.

What are your eating for breakfast these days? Are you a fan of overnight oat or chia puddings? Did you run a race this weekend or do something fun in winter wonderland? Please share in the comments below – XOXO, Jennifer

This post is sponsored by Blue Diamond Almond Breeze Almondmilk. However, the recipes, opinions and enthusiasm are all my own.

Warm Mocha Brownie Overnight Chia Oats

Prep Time

5 mins

Total Time

3 hrs 5 mins

A welcomed wake-up call and boost of sustaining morning energy, this easy make-ahead breakfast recipe gives you more out of your mug and more out of your day!

Course: Breakfast, Snack

Cuisine: American

Servings: 1 serving

Ingredients

1/2 cup strong brewed coffee cooled a bit
3/4 cup Almond Milk I used Almond Breeze Oiginal Almondmilk
3 to 4 packets stevia
2 tbsp chia seeds
2 tsp maca powder
5 tsp cacao powder
1/3 cup oats
Optional Garnish chocolate chips & dollop of whipped cream or non-dairy alternative

Instructions

Add coffee, almondmilk and stevia to mug, small bowl or mason jar and stir to combine.
Add chia seeds, maca powder, cacao powder and oats and vigorously stir to combine well. Or, if using a lidded container, top with lid and simply shake to combine.
Chill over night, or at least 3 hours, so that oats and chia absorb liquid.
Before serving, microwave on 50% power to warm up, stirring as needed. If mixture seems to thick, stir in an additional splash of coffee or almond milk.
If desired, top with a sprinkling of mini chocolate chips and dollop of whipped cream. May be eaten cold. Will stay good in the fridge for several days if you want to make ahead several batches.

Comforting Chicken & Rice Soup Recipe – Really Helps You Feel Better!

Posted on January 2, 2016 by Jennifer FIsher

This is a bad news, good news post. Unfortunately, it’s that time of year when the sneezes, sniffles and the stuffy-head crud comes on. But the upside is that a comforting bowl full of chicken soup (your grandmother’s remedy) actually has some merit to making you feel better — plus, it tastes great too!

I whipped up a huge batch of my Best-Ever Chicken and Rice Soup when the kids came back from our recent trip to the mountains feeling under the weather. I had them licking their colds . . . and the bottom of their bowls in record time.

Dozens upon dozens of scientific studies have investigated the basis for this centuries-old remedy — from how the hot temperature unblocks stuffy airways to how the zinc found in certain ingredients might just shorten the length of a cold. Science aside, it’s pretty much agreed on that slurping up soup helps keep you hydrated, chases away chills associated with fever and reduce certain annoying symptoms of being sick. Plus, the addition of turmeric, a golden spice related to ginger, helps to provide the antioxident power you need to start feeling better.

If you’re not feeling up to par, please see a doctor to make sure it’s nothing serious. But, I’d also highly recommend a batch of my Best Ever Chicken and Rice Soup.

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This easy soup recipe is also ideal for light dinner and lunch leftovers to keep your wellness in check every day of the year. Plan ahead and double the recipe – freeze in single serve portions for busy or sick day convenience.

I’ve used Instantly Fresh Italian Herb Blend as a recipe shortcut to lighten and brighten the broth – it’s a medley of basil, oregano, garlic, red onions, red pepper, marjoram, rosemary and sage conveniently bottled together. I love these freeze-dried Instantly Fresh Herbs by Litehouse Foods — they have a huge assortment (I also love the Mint). Find them in the produce section or herb aisle of your grocery store. Head over to my Instagram profile (@thefitfork) now through this Monday (1/4) at midnight for a flash giveaway for three free product coupons. Look for my Chicken Soup photo and follow the post instructions to enter.

Comforting Chicken and Rice Soup #FeelBetter #BowlofLove #SoupMonth

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Do you have a home remedy for times when you’re feeling under the weather? What is your favorite soup? Please share in the comments below, XOXO — Jennifer

Best Ever Chicken & Rice Soup

Prep Time

15 mins

Cook Time

1 hr

Total Time

1 hr 15 mins

Course: Soup

Cuisine: American

Servings: 8 large bowls

Ingredients

1 cup (dry) white or brown rice (plus water to cook rice)
8 cups additional water
1 pound boneless, skinless chicken breast
8 cubes chicken bullion
2 tablespoons olive oil
1 large white onion, finely chopped
1 medium yellow bell pepper, seeded and finely chopped
2 long celery ribs, finely chopped
2 large carrots, finely chopped
2 cloves minced garlic
1 teaspoon ground turmeric
2 tablespoons Instantly Fresh Italian Herb Blend
4 tablespoons butter
4 tablespoons all-purpose flour
salt and pepper to taste

Instructions

Prepare rice according to package instructions. Set aside. In large stock pot, boil chicken breasts in water for 15 to 20 minutes or until no longer pink inside and internal temperature reaches a minimum of 165 F degrees.
Remove chicken breasts from pot, but do not discard water. Skim off any residue not desired in soup. When chicken is cool enough to handle, pull apart with fingers or fork into large shreds. Add back to pot with water. Add bouillon cubes. Turn heat to medium low and simmer, stirring occasionally.
Meanwhile, add olive oil to large skilled and bring to medium high heat. Add chopped onion, bell pepper, celery, and carrots. Sauté for 5 to 7 minutes or until vegetables are softening. Add garlic and continue to cook for 1 more minute.
Add vegetables to stock pot with chicken. Return skillet to stove top. Add Instantly Fresh Herb Blend to pot with chicken and vegetables, keep simmering and stirring occasionally.
To make thickening roux, melt butter in skillet over medium heat. When butter is beginning to bubble, whisk in flour and stir constantly and quickly for several minutes, or until it has turned a light golden brown. Remove skillet from heat and allow roux to cool a bit.
Once roux is no longer hot (can be warm), scrape into stock pot and stir well to combine. Stir in prepared rice. Season with salt and black pepper to taste. Continue to simmer soup for 15 more minutes, or until everything heated through.

4 Pomegranate Perks for Athletes + Healthy New Year Cocktail

Posted on December 29, 2015 by Jennifer FIsher

Fall and winter are prime time for pomegranates, a delicious superfood with juice and arils (fleshy seeds) that appear in everything from seasonal salads and smoothies to holiday cocktails and desserts. But there is much more to a pomegranate than festive flavor and ruby-red good looks, the prized fruit offers an abundant supply of vitamins, essential minerals, and a rich assortment of antioxidants – it’s also a good source of dietary fiber. It addition helping optimize health and wellness for the general population, pomegranate has several distinctive benefits for runners, ultra runners, cyclists, triathletes, obstacle course racers and other endurance and strength athletes.

Reduces DOMS: A recent study in the Journal of Strength and Conditioning Research suggests that the polyphenols found in pomegranate juice may help reduce delayed-onset muscle soreness (DOMS) in previously resistance-trained individuals. Study participants who drank pomegranate juice, rather than the placebo, reported less incidence of discomfort in the exercises administered to provoke arm and leg soreness. Take away: Drinking pomegranate juice before exercise may lessen soreness and quicken recovery so that you can train again sooner.

Increases Exercise Efficiency: A 2014 study reported in Applied Physiology, Nutrition and Metabolism, sports scientists at University of North Carolina at Chapel Hill say that the nitrates in pomegranate extract enhance exercise efficiency by decreasing oxygen consumption during exercise without limiting performance, increasing blood lactate or increasing energy contribution from glycolysis or the phosphagen system. It’s the same sort of benefit that has also been attributed to consuming beet juice before endurance exercise. Take away: Pomegranate juice or extract supplements may enhance exercise efficiently and increase the amount of time it takes to get to reach exhaustion.

Reduce Inflammation and Bolster Immunity: Pomegranate seeds are rich in specific polyphenols, such as tannins, quercetin and anthocyanins — all of which may offer both heart health and anti-cancer benefits. Studies have shown that quercetin can help lower LDL cholesterol, reduce inflammation and serves as a natural antihistamine to fight seasonal allergies. Additionally, studies specifically on athletes have suggest this phytochemical bolsters health during the 3 to 72 hour window of impaired immunity following heavy training and also may help increase endurance. Take away: Recover faster and keep from getting sick during intense training cycles with pomegranate.

Quick Source of Energy: A glass of pomegranate juice diluted with a bit of water makes a healthy “sports drink” that will fuel your brain and body with quickly-sourced, natural sugars. Take away: Ditch sugary, store-bought sports drinks and power up with the healthy carbohydrates and antioxidants found in pomegranate juice.

A mocktail featuring pomegranate is the perfect way to ring in 2106 – it’s a tasty toast to your health with no worries about driving home or feeling bad the next day. Shake up your holiday libations with my Smart Tart Pomegranate Meyer Lemon Spritzer, the recipe is simple, has no added sugar and features less acidic Meyer lemons (a hybrid orange-lemon) and the previously mentioned benefits of pomegranate arils and juice — it’s also no coincidence that both these fruits are in peak season as we speak!

Directions: In large pitcher, pour 2 liters sparkling water and mix in 1/4 cup Meyer lemon juice, 4 packets Stevia (more or less to taste), and 4 ounces pomegranate arils (along with any juice in bottom of carton). Serve with thinly sliced Meyer lemon. Serves 8.

Pomegranate Perks for Athletes + Healthy #NYE Cocktail Recipe

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What are you drinking for New Year’s Eve? Do you seed your own pomegranates or buy the packaged arils?

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The Fit Fork

Category Archives: Nutrition & Wellness

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

Your Body on Stress and How 5-HTP Helps Calm + $25 #Giveaway

Warm Overnight Java Brownie Chia-Oats – More From Your Morning Mug

Comforting Chicken & Rice Soup Recipe – Really Helps You Feel Better!

4 Pomegranate Perks for Athletes + Healthy New Year Cocktail