Bunch of Healthy Recipes for Banana Lover’s Day

Posted on August 27, 2014 by Jennifer FIsher

Happy Banana Lover’s Day! I really NEED to celebrate this “a-peeling” food holiday – my potassium levels need a boost thanks (or no thanks) to all this hot weather running. In addition to keeping muscle cramps away, I think bananas are just a great all-around fruit. Not only are they cheap and tasty, but bananas are filled with fiber, antioxidents and other nutrients needed for optimal health. Bananas are also a great source of tryptophan which the body converts into serotonin to get you in a good mood!

So, let’s peel a banana and get happy! Here are some of my favorite ways to enjoy bananas:

Eat a banana on or with your cereal. Better yet, pour banana-flavored Core Power over healthy cereal for an extra punch of protein.

Cinnamon Banana Peach Protein Smoothie – Add ½ frozen banana ,frozen peach slices and a sprinkling of cinnamon to your choice of milk (almond, soy, Core Power) and blend with ice until smooth. It’s the cinnamon and natural sugars that help with alertness and brain function.

Grilled Chocolate Raspberry Banana Boats – Say goodbye to the end of summer grilling with these warm and gooey sweet treats – kinda like s’mores, but so much better!

Baked Banana Protein Donut Holes – Take one step out of the morning rush by baking a batch of these mini-bites the night before – just grab a coffee along and you’ve got a decent breakfast to eat on the go.

Multi-Grain Peanut Butter Banana Muffins – The kids love to discover these moist muffins in their lunch boxes and often request them as an afternoon snack –I like to eat mine as a refueling reward after a workout. So delicious and they freeze well, too!

Not So Chunky Monkey Granola – This healthy granola recipe uses mashed banana as the binder and is speckled with freeze-dried banana chunks and chocolate chips – yum!

Bananas Foster Parfait — Check out this scrumptious yet sensible treat from CookingLight.com made with Greek yogurt, pecans and bananas — I won’t even tell if you use rum! If you don’t have enough BANANA INSPIRATION yet, check out this collection of 75 Banana Recipes!

Wrap crown of banana bunch with plastic wrap to delay over-ripening.

Did you know if you put plastic wrap around the crown of bananas, the bunch will keep for 3 – 5 days longer. I learned that fruit-lovers fact, along with some other really freakin’ awesome ways to keep produce fresher longer, from fellow Fitfluential Ambassador Jill Conyers. Also keep in mind that bananas produce more ethelyne gas than any other fruit; so, you’ll want to keep them alone in their own area on the counter to maximize freshness – not in a mixed fruit bowl!

So, how many bananas do you eat a week? What is your favorite banana recipe?

Love a Loaf | Herb Whole Wheat Monkey Bread Recipe

Posted on August 20, 2014 by Jennifer FIsher

Bread is not necessarily the enemy. True, some people have Celiac disease and legitimate allergies to gluten and really cannot consume it without serious health repercussions leading to malnutrition. I understand. Recently though, I’ve noticed a wave of worriers, let’s call them gluten alarmists, who won’t touch traditional bread, pasta or other foods containing gluten with a 10-foot pole – in public, anyway. These folks might truly believe they are taking the healthy and virtuous high ground, but little do they realize that some (not all) of the processed gluten-free products marketed to them are filled with more calories, sugars, fillers and carby stuff. You’re better off just eating the bread or making your own gluten-free goodies (check out this chocolate chip cookie I make for a special kid with allergies).

I also don’t have a problem with “carby” stuff – people always think I’m no-carb, low-carb, Paleo diet, Atkins, the Zone or whatever. True, I do typically eat a lower carb and higher protein diet, but not exclusively. I eat a what seems like an elephant’s portion of complex carbs daily in the form of vegetables and fruit, but when I want a sandwich, I eat it on bread. When I eat a burger, I have it on a bun. Okay, sometimes just one side of the bun, I’ll admit – but that’s so I can enjoy the sweet potato fries too! Plus, as an athlete, I require carbs as a quick source of energy – when the book The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance came out, the authors finally acknowledged that the right carbs have a time and place.

Unless it’s a medical concern, let’s not worry so much about the gluten or the carbs. Instead, the best bet for a long life of living well focuses on a balanced diet that includes an allowance of carbs . . . and this means bread! When choosing breads, select whole grains whenever possible – whole grain products are higher in fiber and other nutrients than their bleached white counterparts and have been shown to play a role in the reduction of diabetes, heart disease and other chronic issues. I was shocked to find out that only 3 percent of adults and 8 percent of kids are getting the recommended 3 servings of whole grains per day. Even though I already was a fan of whole grain bread, I completely switched over to serving whole wheat pasta and brown rice about five years ago and this just seems normal to the kids now.

Here’s one of my favorite easy, weekday bread treats:

Herb Parmesan Whole Wheat Monkey Bread Recipe

2 14-ounce cans “grand” or “jumbo” style refrigerated whole wheat biscuits*
3 Tbsp. Italian Herb Blend*
2 Tbsp. finely diced red onion
1 Tbsp. finely diced fresh garlic
½ cup grated Parmesan cheese
¾ cup butter

1. Cut each biscuit into quarters and separate pieces.

2. Mix all herbs and parmesan cheese in a bowl. Add dough pieces and toss around to coat evenly.

3. Layer pieces in a 9” x 9” baking dish or Bundt pan.

4. In microwave-safe dish, melt butter on and pour over dough pieces.

5. Bake in 375 F degree oven for 25 – 30 minutes or until golden brown.

*Granted, these are only made with “some” whole wheat flour – but still a good compromise to scratch baking or going with an all bleached and enriched convenience product.

**I am fond of Litehouse Food’s Instantly Fresh freeze-dried line of herbs and herb blends.

Slice & Slurp, it’s National Drink Watermelon Day + Watermelon Ginger Limeade Recipe

Posted on July 23, 2014 by Jennifer FIsher

The weathermen don’t need to convince me that July 24^th is considered the hottest day of the year. Here in Austin with temperatures about to pass the 100 degree mark, I think I could sear my favorite spice-crusted tenderloin steak to perfect mouthwatering, medium-rareness right on the sidewalk. Seriously. I actually enjoy the heat and think in a past life I may have been a lizard. However, unrelenting warm temperatures create challenges when exercising outdoors — one of the biggest problems is remaining hydrated as sweating increases. Even becoming moderately dehydrated really puts a downer on the day – who wants to deal with muscle cramps, a nagging headache and lingering fatigue?

I was super excited to find out today is National Drink Watermelon Day, a pretty awesome proclamation made by the National Watermelon Promotion Board (NWPB). Drinking watermelon juice is a great way to keep fluid levels topped off – this jumbo-sized juicy fruit is made from 92 percent water and is a robust resource for replenishing electrolytes. Watermelon can even help your muscles recover more quickly from workouts thanks to the amino acid L-citrulline. I talk about this in more detail in the Running & Watermelon Hydration and Watermelon & Workout Recovery posts I did for my recent week of #LivingOnTheWedge.

Outdoor athletes aren’t the only ones that need to stay hydrated during the summer. A recent Harris Poll commissioned by NWPB reported that nearly 1/3 of us don’t drink enough water – the main reason being lack of flavor. Really, you could just eat an 18 ounces slice of watermelon and it would be like drinking a 16 ounce bottle of water. However, there are so many taste bud tantalizing drinks you can make with watermelon that are so much more exciting than just putting a lemon slice in water. Some of my favorite past recipes are Watermelon Agua Fresca and Watermelon Chia Seed Smoothies. One of my favorite sports hydration companies, Nuun Hydration, even makes a Watermelon-flavored electrolyte replacement tab — I like to add these do watermelon juice for a double boost!

.However, in honor of National Drink Watermelon Day, I’ve come up with a new watermelon beverage that quenches thirst with a kick of ginger – Stevia-Sweetened Watermelon Ginger Limeade. Ginger is an awesome addition to any drink – it boosts the absorption and assimilation of essential nutrients in the body and it has anti-inflammatory properties to sooth sore muscles and joints. A glass of this lightly sweet-sour-spicy drink will make you say “hello” to hydration – who doesn’t want to drink MORE of something that tastes so outrageously good. And, please do drink more – I’ve made this healthy recipe with Stevia to keep the carbs lower!

Stevia-Sweetened Watermelon Ginger Limeade Recipe

4 oz fresh ginger root
2 cups water
1 tablespoon powedered Stevia (like Wholesome Sweeteners Organic Stevia)
4 cups watermelon juice
½ cup fresh lime juice
12 oz sparkling water
Optional Garnish – lime slices, watermelon balls and fresh mint

Wash and thinly slice ginger root, peeling is not necessary. Add sliced ginger to small sauce pan filled with 2 cups water. Bring to boil and the lower heat and let simmer (no lid) for about 30 – 45 minutes or until liquid reduced by half.
Pour ginger and water through fine-meshed strainer and into a bowl. Mix in stevia and stir until dissolved. Discard ginger or save for another use.
Prepare watermelon juice by pureeing about 6 cups of watermelon in the blender and straining off pulp. An easier way is just to collect the juice that runs off watermelon when cutting it into chunks – I save all of mine and keep it in the freezer for recipes like this!
To prepare beverage, pour watermelon juice, lime juice, ½ cup ginger “syrup” juice into tall pitcher; stir to combine. Pour in sparkling water and lightly stir.
Serve in tall glasses garnished with lime slices and watermelon balls. Serves 4

This post was sponsored by the National Watermelon Promotion Board and I received nominal compensation to share my love for watermelon. All recipes and opinions are my own.

How ZMA Vitamin Supplement Can Help Female Athletes

Posted on July 21, 2014 by Jennifer FIsher

Turning things around with ZMA!

Did you know I supplement with ZMA? I’m not outing myself with anything weird or wacky, just want to share with y’all how this formula of zinc, magnesium aspartate and vitamin B6 has helped me tremendously the last several years. Yes, being a runner and general fitness enthusiast is a great way to stay healthy, but it can also take a toll when you’re not taking care of yourself – I know this firsthand. Increased levels of physical exercise can deplete the minerals, vitamins and nutrients that are essential for protein synthesis, muscle maintenance / building, and testosterone production. This is when I had a light bulb moment – no wonder I was feeling so run down, worn out and stuck in a performance rut.

I was already taking magnesium and vitamin B6 at the suggestion of my physician, but with little discernible effect. However, when I found the specific formulation of ZMA, I started noticing some improvements – and now, I’m afraid NOT to take it! Here are the main reasons why I like ZMA, and why you may be interested too – but of course, please consult with a trusted medical professional first.

Boost Testosterone: You may be surprised to find out that women produce testosterone too, although in much lower levels than men. A lack of adequate testosterone, regardless of gender, can make you feel tired and lethargic as you go about your daily schedule and (blush) not in the mood at night. Blood work at a doctor’s appointment a couple years ago showed I needed to boost up this hormone and, compared to some other options out there, I felt that ZMA supplementation would be an all-natural and gentle way to kick things up a bit without growing any hair on my chest! One study has shown that testosterone in men increases as much as 30% when taking ZMA.

Deepen Sleep: I have a troubled history with getting enough quality sleep. That’s bad on so many levels – not only do I feel grouchy in the morning, but I am often unable to execute my workouts as planned. Falling into deep REM sleep is vital for muscle recovery and proper testosterone production – all of this action happens at a higher rate while we are snoozing soundly. ZMA is taken about an hour before bed on an empty stomach and encourages a deeper, more productive sleep.

Achieve Strength Gains and Improve Performance: Studies have shown that ZMA supplementation has many benefits for athletes. As mentioned earlier, due to the taxing demands we put on our bodies, athletes lose more minerals and nutrients than the general population. These exercise stress caused deficiencies need to be continually replenished to stay healthy. When properly replenished and recovered, the body can continue to train and build strength at levels that yield performance improvements. A study on football players during 8 weeks of spring training revealed that those taking ZMA had 2.5 more gains in muscle strength than the placebo group. While I don’t exactly have a football player physique, I do count on nightly ZMA to help mend my muscles so that I can tackle the next day of running and working out!

Lean Body Composition: A nice side benefit of taking ZMA is that the little boost in testosterone helps me stay lean with a much higher percentage of muscle mass compared to body fat. Now, you can’t just take ZMA and think you will drop weight like crazy – it doesn’t work that way AT ALL! You definitely need to be mindful of your diet (I eat a higher protein, lower-carb diet) and genetic body type. I’m an ectomorph, which in terms of body building, has been described as someone with “thin limbs and stringy muscles” – lol, no worries about bulking up here!

This post contains affiliate links.

Watermelon Smoothies – Day 6 #LivingOnTheWedge

Posted on July 5, 2014 by Jennifer FIsher

Come over to my house in the morning and you’ll hear the low hum of my blender – it seems to be in constant use! My husband makes a smoothie to drink during his commute to work and I whip one up to cool down and rehydrate after a run. And, the kids love them for breakfast or as a healthy snack anytime of the day – especially when watermelon is an ingredient. Everyone loves my recipe for this Watermelon Chia Seed Smoothie. It’s very good for you and very versatile – use the milk product of your choice and put in (or omit) protein powder based on your dietary needs.

Directions: Pour 6 ounces of milk (cow, soy, coconut or almond) into blender pitcher. Add 2 cups watermelon chunks and process until smooth. If desired, add one scoop (about 1/3 cup) vanilla protein powder and another 2 tablespoons of milk; process again until smooth. Add 1 teaspoon chia sees and pulse a few times to mix through. Serves 1.

I place a priority on “eating clean” as much as I can. That being said, I’m no saint – a burger with fries or pizza with the works are two of my favorite ways to splurge. After all, as Julia Child once said, “All things in moderation including moderation”! When I need to hit the “reset” button, this Super Green Detox Smoothie from Watermelon.org helps me get back to my healthy eating plan. It’s packed with watermelon, kale, avocado, hot chile paste and other nutritious ingredients that will get your engine humming once again.

This yummy Watermelon Malibu Surf Smoothie is blended with strawberries, watermelon, coconut cream and a little something extra — rum! Sure to be a popular drink at your next outdoor party. If you prefer a non-alcoholic drink or are looking for a kid-friendly version, just swap the rum for extra watermelon juice.

Someone special reads my blog and gave me a watermelon for my birthday!

I’m getting toward the end of my #LivingOnTheWedge week, and I am not anywhere near running out of things to share about watermelon. I’ve talked a lot about how the vitamins, minerals and other nutrients in watermelon can help improve your workouts and keep you hydrated during running and other outdoor, but I shouldn’t fail to mention the basics in nutrition this healthy sweet treat offers everyone.

Vitamin A found in watermelon promotes healthy eyes and supports your immune system by bolstering the infection-fighting ability of lymphocytes (a type of white blood cell).
Vitamin B6 found in watermelon assists in the production of antibodies that your immune system uses to fight disease. Vitamin B6 also helps keep your nervous systems in tip-top shape, aids in the restoration of red blood cells, and synthesizes protein.
Vitamin C found in watermelon helps keep your body “younger” by warding off cellular damage and medical conditions that can be created by free radicals. Vitamin C also helps promote a healthy immune system ready to combat invading infections and viruses.
Potassium found in watermelon helps keep your electrolytes in balance and helps keep you from getting dehydrated.
Low in calories, watermelon fills you up and satisfies cravings for “sweet” – this can help in weight management. A 2 cup serving of watermelon chunks has only 80 calories and no fat.

Also, check out all the other posts on watermelon I’m featuring all week and don’t forget to enter the giveaway for a great Watermelon Prize Pack! I also have a group pinterest board to share all the #LivingOnTheWedge love — you are invited to join!

The National Watermelon Promotion Boardnofollow is providing me with compensation to share my love of watermelon. However, the opinions and content (unless otherwise noted) shared are my own and NWPB did not tell me what to say or how to say it.

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Category Archives: Nutrition & Wellness

Bunch of Healthy Recipes for Banana Lover’s Day

Love a Loaf | Herb Whole Wheat Monkey Bread Recipe

Slice & Slurp, it’s National Drink Watermelon Day + Watermelon Ginger Limeade Recipe

How ZMA Vitamin Supplement Can Help Female Athletes

Watermelon Smoothies – Day 6 #LivingOnTheWedge