Body Boosting Fitness Shake and Bodyweight Leg Workout

Posted on May 27, 2015 by Jennifer FIsher

This post is sponsored by FitFluential on behalf of Bowflex Body.

Anytime someone says creamy, indulgent-tasting shakes are good for me, they have my rapt attention. That’s why I was ready to find out more about Bowflex Body, a line of premium nutrition products that inludes a vanilla fitness shake mix along with “boosters” (including chocolate) to mix in depending on my protein, energy, or fat-burning needs for the day.

As a meal replacement option, the Premium Vanilla Fitness Shake (with booster or not) is a convenient and safe way to ensure most of us are getting the optimal nutrition needed to power through until the next meal. I’ve swapped out a shake for a full meal at lunch or dinner a few times a week and had great results in leaning out. But, typically getting lean and dieting for weight loss is not an issue for me, often I’m trying to fill in the gaps in my day where I need extra quality calories (without the junk) – like after a workout or before bed.

Easy to keep in a gym bag and shake, shake, shake after a workout.

These easy-to-make shakes have become a staple in my post-workout nutrition plan. It’s so important to take in a protein-rich mini-meal within 30 minute of an intense workout or long run. It’s also key that that the meal or shake have a bit of carbohydrates to help the body efficiently process the protein – Bowflex Body makes it so easy! After finishing the “Murph” CrossFit WOD (1 mile run, 100 pull ups, 200 pushups 300 squats and a final 1 mile run) on Memorial Day, I knew my muscles were going to be screaming for some tasty TLC. I brought along my mixer filled with a scoop of the Premium Vanilla Fitness Shake along with the Rich Chocolate Booster AND the Peanut Butter Protein Booster. I’m greedy like that!

Start Shaking It Up, Here’s How:

Premium Vanilla Fitness Shake: Start with this powdered mix as your base and blend into water or your milk of choice. The instructions say use 8 ounces of liquid, but I’ve used 8 ounces of unsweetened almond milk and 8 ounces of water and it still tastes great (and my mind thinks I’m getting more). You can also throw a scoop into morning or post-workout smoothie if you like frozen beverages. Not only does it taste super creamy and delicious, but for just 125 calories, you get 15g high quality protein, 5 g prebiotic fiber, only 5g sugar and 16 potent antioxidants including acai, goji, pomegranate, mangosteen, spinach, kale and more. It is also lactose free, soy free, low sodium and low fat.

Rich Chocolate Booster for Fat Burning: Toss in one of these 10-calorie packets to kick up your metabolism with Garcinia cambogia, green coffee bean, African mango and cocoa exacts.

Peanut Butter Booster for Muscle Management: Add a packet of this booster to help grow, maintain and provide workout recovery benefits to your muscles. This advanced protein formula gives you an additional 10g on top of the 15g already in each serving of shake.

Mixed Berry Booster for Extra Antioxidant Benefits: This refreshing mix-in gives the already vitamin and antioxidant-loaded vanilla shake an extra one-two punch of protection with blueberry, raspberry and strawberry extracts blended to help fight free radicals.

Two BowFlex Body Energy Products worth checking out:

Berry Pomegranate Pre-Energy: This tasty mix gets you revved up for your workout without the crash of sugar-loaded coffee or energy drinks. It works great for either aerobic or anaerobic activity and has just 80 mg of caffeine with theanine, an amino acid from green tea that helps prevent caffeine jitters and “crash.”

Passion Fruit Daily Energy: Designed to take every day, if needed, this formulation helps with focus, aerobic performance and sustained energy when you need a little extra oomph! Like the Pre-Energy formula this Daily Energy has jitter- and-crash free caffeine from the amino acid theanine found in green tea – just less at 50mg.

You really need to try Bowflex Body nutrition products yourself to discover the fat-burning, health-boosting benefits I’m raving about. Use the discount code BOWFLEXSHAKE to receive 20% off your order along with free shipping and handling. A sampler pack is also available. Bowflex has a 30-day, 100% guarantee on their products, so you really don’t have anything to lose — except maybe that muffin top or a bad case of the “hangres”! Get more details on the ingredients used in these fitness products and check out the FAQ for answers to common questions. Also, visit BowFlex Body on Facebook, Instagram, Twitter, Pinterest and connect — they also have a great blog.

Body Boosting #BowFlexBody Fitness Shake + Bodyweight Leg WOD @BowflexBody #BeFitForLife #Fitfluential #Ad

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Also, I am sharing a bodyweight “leg day” exercise that you can do anywhere, no gym required. Have fun!

Kick up leg day with this no-equipment-needed workout of bodyweight exercises.

What “Booster” benefit are you most interested in — burning fat, increasting protein, or upping antioxidants? What is your favorite bodyweight leg exercise? Please share in the comments! xoxo Jennifer

Apricot Chocolate Almond Energy Bars – Superfood for Superheroes

Posted on May 18, 2015 by Jennifer FIsher

This post is sponsored by Blue Diamond Almonds.

Oh Batman, did you not eat your superfoods today?

Runners and obstacle course athletes need superfoods to perform optimally – you know, to run faster than a speeding bullet and jump tall things in a single bound. Not one single wall or hurdle got in my way the other weekend at Spartan Race (recap to come) and nor could Batman beat me to the finish line of a local 5k, probably because I was fueled up with some really good super food energy for superheroes!

If you’re heading out for some weekend warrioring, it’s not realistic to stick a bunch of kale and quinoa or even a beef tenderloin (I’ve tried) into your backpack. But, there are plenty of superfoods that can take the rough and tumble of nearly any outback course – almonds are one! Stick a pouch of almonds in your bag, and you’ll have a sustaining snack when you need to fuel up the tank. Personally, I love the Blue Diamond Sea Salt Almonds and Blue Diamond Dark Chocolate Almonds (the latter are dusted in cocoa, not dipped — so no worries of melting).

Almonds are going to pump up your super powers by offering protein and heart-healthy fats. One recent study suggest that almonds might help athletes mobilize more previously reserved carbohydrates rather than breaking down fat as an energy source during intense exercise. This means you might not “hit the wall” – have you ever seen a superhero hit the wall? I think not. 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.

For quick energy, I like to pair almonds with a the concentrated complex carbohydrates that come from dried fruit – again, an easy, mess-free food to pack in your bag for races, hikes and expeditions of epic proportions. Dried apricots are a personal favorite because they are high in iron –an impressive 41% DV for a cup. Anemia, or even a moderate iron deficiency (a surprisingly common problem in athletes), can make a superhero feel tired, hinder athletic performance, work capacity and lessen VO2max.

If you want something a little more “fancy” than almonds and dried fruit, it’s not hard at all to make your own energy bars with ingredients like nuts, apricots, feel-good chocolate and dash of salt for extra electrolyte balance. My no-cook recipe for Apricot Chocolate Almond Energy Bars can be whipped up in the food process in less than 10 minutes. Stick them in the freezer for 30 minutes to cut precise bars if you’re into perfection – you can also roll them up into balls and carry along for race fuel. And, they taste really, really good! If you’d like to make these more abundant in protein, like if you think you might me skipping a meal or have intense workout recovery need, just swap out the almond meal (although keep the ground up chocolate ones) and swap measure-for-measure with your favorite brand of protein powder.

Also, depending on how strict your interpretation of Paleo diet is, these should fit in your diet — definitely Paleo-ish and made with whole foods. Drop the chia seeds and protein powder if these rub you the wrong way.

Superfood for Superheros! Apricot Chocolate Almond Energy Bars save the day! @BlueDiamond #Ad

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Have you ever tried to make homemade energy bars? What flavor and how did it turn out, please share in the comments!

Apricot Chocolate Almond Energy Bars

Prep Time

10 mins

Total Time

40 mins

This no-cook recipe for Apricot Chocolate Almond Energy Bars are great to grab for breakfast, a sensible snack or for pre and post workout fuel.

Course: Breakfast, Snack, Worout

Cuisine: American

Servings: 12 bars

Ingredients

1 cup dried apricots about 20
1/2 cup Dark Chocolate Blue Diamond Almonds these are "dusted" not coated in chocolate, use sea salt flavor if you can't find.
1/2 cup shredded unsweetened coconut
1/3 cup cup almond meal (or protein powder
1/4 cup palm sugar ie coconut sugar
2 tablespoons chia seeds
1/2 teaspoon sea salt optional
2 - 3 tablesspoons coconut oil
1/4 cup mini chocolate chips

Instructions

Line and 8 or 9 inch baking pan with plastic wrap, and set aside.
Pulse Blue Diamond Chocolate Almonds (these are dusted chocolate almonds, not chocolate coated) in food processor until coarsely ground, leave in work bowl.
Add in coconut, apricots, almond meal (or protein powder), palm sugar, chia seeds and sea salt in food processor and process until apricots chopped and well combined with other ingredients.
Drizzle and pulse in coconut oil one tablespoon at a time until mixture begins to stick together when pinched between fingers. The amount of coconut oil you need to use will depend on the size of apricots and whether you used almond meal or protein powder as a binder.
Gently pulse in mini chocolate chips. If using regular sized chocolate chips add them to step 3.
Firmly press the apricot mixture into the baking pan, using the flat surface of a measuring cup or drinking glass to create a flat even layer.
Place pan in the freezer for 30 minutes, then remove and cut into 12 rectangle bars or roll up in balls (size of your choosing). Keep in an airtight container and store for up to one month in the fridge.

Grilled Apricot Kale Salad #SaladRevolution

Posted on May 17, 2015 by Jennifer FIsher

If you don’t pay attention, you might miss apricot season – that would totally be the pits! This small, delicate stone fruit is at its peak from May through mid-June and is such a tasty little treat. A cup of sliced fresh apricots has less than 80 calories and provides a natural, unprocessed source of complex carbohydrates — the “good “ kind of carbs that give your body and brain quick energy for doing stuff – fun stuff like running, yoga, CrossFit and playing with your kids along with necessary evils like folding laundry, vacuuming . . . uh, and thinking rationally while stuck in rush-hour traffic.

When greedily hoarding selecting apricots at the grocery store or farmers’ market, keep in mind that this stone fruit doesn’t ripen with sweetness any further after picking. Look for fruit that is moderately soft but not squishy, unblemished and lightly scented with that famous fragrance. I usually gobble up my fresh apricots right away, but they will stay fresh on the kitchen counter for a couple days – after that, stick them in the fridge to give them a couple extra days of edible enjoyment.

Y’all know I love my grill and decided why not throw some apricots on there and see what would happen. Fabulous, good, yummy things happened as my apricots, brushed only with olive oil and sprinkled with a tiny bit of sea salt, softened and caramelized to perfection. I ate some right off the grates and had a few with my Greek yogurt for dessert – but the highlight of my fruit grilling was the Grilled Apricot and Feta Kale Salad with Organic Raspberry-Lime Vinaigrette I created for my friends at Litehouse Foods.

So many vibrant colors and healthy ingredients to swoon over in this salad including kale, raspberries, Marcona almonds, feta and more. Perfect for your late spring and summer entertaining or wow them at a pot luck. Add some shrimp or chicken to make this an entrée salad. Definitely a timely and soon-to-be-trending salad! Share your innovative salad recipe and tag @litehousefoods and #SaladRevolution on Instagram, they’ll send you a $1 off coupon good on their fit and fresh dressings, cheese, dips, and herbs.

I’ve been taking a break from the roads every now and then and heading to the trails — they are so gorgeous this time of year in Austin and we have 20+ miles of trails in my neighborhood!

Try my Grilled Apricot and Kale Salad and join in the #SaladRevolution @LitehouseFoods #Fitfluential #EatClean

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Do you like to run or hike on trails? What is the biggest challenge for you — location, terrain, allergies, critters, etc?

What is a unique ingredient you like to put on salads? I’m ALWAYS on the hunt for new ideas, so please share in the comments.

Crowing About Parmesan Roasted Sunchokes — Tastes Like Artichoke Dip!

Posted on April 30, 2015 by Jennifer FIsher

You might walk right past Sunchokes in the market, they are knobby, gnarly and not a vegetable that jumps out with color and leafy flash and says “buy me, buy me!” Some call this tuberous root a “Jerusalem Artichoke,” however they are not at all related to the artichoke – although they do have a strangely similar taste that could be described as a little sweet, a little nutty and quite crunchy when served raw. It’s super simple to slice Sunchokes up thinly and sprinkle on a salad.

Another easy way to prepare this unusual veggie is oven-roasting — what root or tuber doesn’t benefit from a toasty turn under high, dry heat?! I toss Sunchokes in olive oil, garlic and Parmesan cheese and the final result is a cross between oven fries and artichoke dip! OMG, so good and so much healthier than the traditional party-night artichoke dip that has a ton of cheese, mayo and other heavy ingredients.

I like to try new things, it makes life more exciting! Like learning the crow yoga pose earlier in the year and getting up enough nerve to balance on a picnic table! Sunchokes can be an exciting and unusual addition to your healthy diet (they are obviously gluten-free, Paleo friendly and are low on the Glycemic Index making them a good choice for diabetics. Sunchokes are also a great source of iron, potassium and thiamin. They are also low in calories (60 calories for 4-ounces) and high in fiber. If you want to learn more about Sunchokes or can find them at the store, just ask your produce manager – or check out Friedas.com for nutritional information and more recipes.

Parmesan Roasted Sunchokes – OMG, Tastes Like Artichoke Dip! #Fitfluential #Recipe

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Have you ever tried Sunchokes? What did you think? Share in the comments!

Parmesan Roasted Sunchokes

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

Sunchokes (aka Jerusalem Artichokes) are easy to oven roast with Parmesan and garlic, making a delicious and healthy side dish in less than 30 minutes. Serve with the dip of your choice as an appetizer or alongside a burger!

Course: Side Dish, Vegetable

Cuisine: American

Servings: 4

Ingredients

1 pound Sunchokes scrubbed and sliced into 1/3" chunks
2 tablespoons olive oil
3 cloves garlic finely minced
1/4 cup Parmesan cheese finely grated

Instructions

Preheat the oven to 425F. Scrub the Sunchokes under cold running water and slice 1/3-inch thick.
Add Sunchokes, garlic and olive oil to bowl and toss until coated. Add Parmesan cheese and shake bowl until
Bake for 15 to 20 minutes, turning once, or until Sunchokes are turning golden brown on the outside and tender inside.

5 Protein Packed Snacks + Enlightened #Giveaway

Posted on April 28, 2015 by Jennifer FIsher

Giveaway for ENLIGHTENED Crisps and ENLIGHTENED Ice Cream at the end of post, read on!

Whether filling your tank before a gym session or taking a snack break to ward off the dreaded midday energy lull, small, protein-rich meals are tasty ways to keep on going—and going. You’ve been hearing me talk about the protein challenge and aiming for 20 – 30 grams of protein per meal or snack. It’s not that fruit, whole grains, or even the occasional indulgent treat don’t have a place in the well-rounded diet, but, gram-for-gram and ounce-for-ounce, protein-packed snacks provide longer-lasting energy than their burn-and-crash high-carbohydrate counterparts.

In addition to regulating blood sugar and moderating hunger, protein-rich snacks play a vital role in the recovery diet of an athlete. After an intense workout, race, or competition, it is imperative to top off taxed muscles with foods plentiful in protein. Well-timed protein intake employs amino acids to rebuild damaged muscle tissue while encouraging the hormone activity needed to stimulate muscle growth. A study published in American Journal of Clinical Nutrition suggests that 20 grams is the optimal amount of post-workout protein to maximize muscle growth.

This focus on protein isn’t strictly for strength athletes. While runners, cyclists, and other endurance athletes have long known that eating carbohydrates during and immediately preceding hard efforts helps to replenish energy-providing glycogen stores, newer research shows that combining these carbohydrates with a wallop of protein nearly doubles the insulin response—meaning even more energy can be stored in the body along with all the muscle-making perks. The general wisdom from sports nutritionists is to consume a 1:3 to 1:4 protein-to-carbohydrate mini-meal within a 30-minute window of exercise.

So, to help you pump up your training diet, I’m sharing five of my favorite protein-packed snacks—one for every day of the workweek. Each option is easy to make, free of meat-based protein, and completely portable. Just toss one of these snacks into your gym bag, backpack, or mini-cooler and get after it. There’s a hearty, healthy, and protein-packed reward at the end of your efforts. Your taste buds will thank me while your muscles will thank you.

Check out these protein-rich snacks I developed for a feature in Austin Fit Magazine last spring :

1) Garliky Chili Chickpeas

2) Lucky Lime Black-Eyed Pea Hummus

3) Greek Yogurt with Hemp Hearts & Berries

4) Blueberry Flax Microwave Mug Muffin

5) Chocolate Java Almond Truffles

Often, there aren’t enough minutes in the day to make a homemade snack. That’s why I have a few go-to food brands that share my mindset for healthy, tasty and protein-rich snacking. One favorite is Enlightened from Beyond Better Foods – they don’t just make snacks that are better in a “less bad for you” way, but actually ARE better. Their ice cream bars found ME one day when I was walking down the frozen aisle – normally I eat Greek yogurt sweetened with stevia for dessert to get the extra protein and skip out on the sugar, but the creamy and delicious ENLIGHTENED Ice Cream makes a sensible treat – each flavor (think Fudge, Coffee, Chocolate Peanut Butter Swirl) has under 100 calories and just 3 -5g sugar and 7 – 8g protein. I just finished off a box of Sea Salt Caramel bars and they were pure heaven.

Just recently, the company put out a new snack item that I’m really excited about – ENLIGHTENED Crisps. These savory, crunchy morsels are actually made from broad beans (aka – the fava bean which is actually a legume) and come in awesome flavors like Sriracha, Garlic Onion, Sea Salt, BBQ and more. Each bag has just 100 calories, lots of fiber and 7g protein – plus they are free of gluten and soy. You can’t go wrong eating beans (well, unless you go overboard)! Beans are loaded with fiber, folate and magnesium, and research has shown these legumes can actually help lower cholesterol and reduce the risk of certain cancers.

So, who’s ready for some ENLIGHTENED snacks?! Five of my lucky readers will win a sample pack of the ENLIGHTENED Crips as well as free product coupons to pick up ENLIGHTENED Ice Cream at your local market. Just enter in the Rafflecopter App below!

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Category Archives: Nutrition & Wellness

Body Boosting Fitness Shake and Bodyweight Leg Workout

Apricot Chocolate Almond Energy Bars – Superfood for Superheroes

Grilled Apricot Kale Salad #SaladRevolution

Crowing About Parmesan Roasted Sunchokes — Tastes Like Artichoke Dip!

5 Protein Packed Snacks + Enlightened #Giveaway