Ski Ready Workout & Warming Hot Drinks

Posted on December 31, 2013 by Jennifer FIsher

Things have a way of sneaking up on me and the family annual ski trip is one of them. In just about a month, we’ll load up the SUV with an insane amount of gear and groceries and head off into the mountains a mere 900 miles away. The whole family loves to ski and snowboard; however the distance is why this outing is an ANNUAL ski trip. After 15 to 17 hours in the car one way, the five of us have and plenty of (ahem) quality together time and are ready to get out and MOVE!

In order to get the most out of our limited amount of time on the slopes, I like to arrive as “ski fit” as possible. Since I have a solid year-round base full of running, hitting the gym and riding my stand-up paddleboard, adding in a few workouts with ski-specific exercises is all I need to prepare my body for skiing strong and longer. Effective pre-season ski training focuses on workouts that combine leg strength, explosive power, core stability, agility, balance and endurance through a variety of exercises. If you are a recreational skier or snowboarder, try my Ski Ready Workout before your next skip trip and you’ll reap the rewards — swishing down the slopes stronger and longer!

I suggest doing this cardio + strength workout 2 to 3 times per week for a month. Also, since skiing is typically an all-day activity, I’d throw in an extended hike, long run or bike ride one or two times during the month to prepare you for the extended nature of a full ski day.

Run, Bike or Row: Cardiovascular endurance isn’t just for cross country skiing, it applies to downhill skiing and snowboarding too. Seriously, have you ever tried to sidestep up the mountain to retrieve a lost pole?! Running, biking, and rowing build a strong heart and lungs while engaging the core, arms and leg muscles. Warm up for 5 minutes on your chosen gym machine (or outdoors) and then alternate a high-intensity effort for 20 seconds with a slower recovery effort of 10 seconds. Complete 8 reps of high-intensity/slow-recovery without coming to a full rest in between. Finish with 5 minutes of a cool down.

Side-to-Side Box Jumps: Executing side-to-side rather than front-to-back box jumps will tune you up for your time in the moguls. Successfully tackling a run packed with moguls requires both explosive power and agility. Box jumps are a great plyometric exercise that will keep you sharp and supple on the slopes. Standing next to a low box or platform (12”), jump up and over, landing firmly in the center of the box. Jump off the box to the opposite side; repeat. Complete 3 sets of 20 jumps.

Weighted Walking Lunges: This exercise focuses on single-leg strength, balance, and mobility in the hips, all important for skiing. To start, use a weighted straight bar resting on the shoulders Step forward into a lunge by bending the front knee to 90 degrees, taking care that front knee does not pass toes. Once your knee is bent to about 90 degrees, thigh parallel to the floor, push up and back to bring your front leg back to the starting position. Repeat with the opposite leg. Complete 3 sets of 20 lunges.

Band Walks: Step inside an exercise band, allowing it to fall to the ankles or slightly above. Stay low with knees slightly bent outward; keep hips level and chest and eyes oriented forward. Take a single step to the side, bringing opposing foot to meet at each rep. This exercise targets the glutes medius and improves hip stability, both important focus areas for jumping, landing and even just coming to a stop when skiing. Complete 3 sets of 20 steps (10 steps in each direction).

Jump Squats: Jump squats build strength-speed and explosive power, great for jumping and getting through the moguls. Plus, they also improve your cardiovascular system – just wait and see how out of breath you are at the end of a set! To start, use a lightly-weighted bar behind your shoulders, keep feet shoulder-length apart. Sit down into a squat, keeping core engaged and eyes focused forward. Jump upward, as high as possible, landing softly. Complete 3 sets of 20 reps.’

Marching Wall Sit: “Sitting Against the Wall” is a classic ski conditioning exercise because it targets the quads, important muscles used in skiing that, among many other things, help hold the downhill tucked position. This exercise kicks the quad burn up a notch by marching legs back and forth – not as easy as it looks! Place back against a flat vertical surface and slide down until knees are bent at a 90 degree angle, keep feet shoulder-width apart. Lift each knee, alternating, for 20 total lifts; complete 3 sets.

V-Ups: Strong core muscles provide a stable base to generate strength, power and balance during skiing. One of my favorite core exercises is V-ups; they are straightforward and don’t need any special equipment. To start, lie flat on the floor and stretch out arms behind head. Simultaneously flex at the hips and curl the abs to raise the legs and torso off the floor, keeping arms straight. Pause briefly at mid-point and then lower to the starting position. Complete 3 sets of 20 reps.

Okay, enough of this dry-land exercise stuff! Did you know that downhill skiing and snowboarding burns up to 400 calories per hour (although, I don’t think the time sitting in the chair lift counts)? Warm yourself up with a well-earned treat at the ski lodge or back in the cabin — I’m talking hot chocolates, hot toddies and other scrumptious apres-ski drinks. Check out these two:

Barcelona Hot Chocolate with bittersweet chocolate and espresso!

Apple Jack Hot Spiced Cider . . . made with brandy!

Healthy Movie Night Munchies | Chocolate Chai & Caramel Almond Popcorn

Posted on December 28, 2013 by Jennifer FIsher

We’re staying up late and sleeping in; all the family is on a slower pace thanks to the welcomed winter break. We’ve been watching old movies like It’s a Wonderful Life and Miracle on 34^th Street – tonight, we’re getting silly with National Lampoon’s Christmas Vacation. The kids always want snacks for movie night (and so do I) so we’re making two healthy treats – Chocolate Protein Chai and Caramel Almond Popcorn.

The Chocolate Protein Chai is a warm, wonderful drink I created for the Core Power blog. A healthy alternative to gourmet coffee shop beverages, this spicy, silky and satisfying treat is pumped up with protein from the high protein shake base and has much less sugar too! Check out the Core Power blog to get the simple instructions – it’s much easier than explaining your order to a barista!

For crunching satisfaction, my recipe for Caramel Almond Popcorn has always been a family favorite. It’s salty-sweet and popped right in the microwave in a brown paper bag without any fats or chemicals (like those nasty store-bought bags). Afterward, almonds are tossed in and it’s finished paleo-friendly drizzle of coconut oil and honey. Finger-licking yum!

Playground Swing Lunges – try 3 sets of 20!

After all this lounging around, tomorrow we’ll get moving. Maybe an easy run or bike ride with the kids and a stop at the playground for some improvised TRX moves like these park swing lunges.

So, what is your favorite healthy snack for movie night at home? Or, if you prefer the theater, do you sneak in healthy snacks to avoid the fake-cheese nachos and oily popcorn? Tell me what you take!

{Personal-Sized} Tipsy Cranberry Crisps Recipe

Posted on December 24, 2013 by Jennifer FIsher

Well, I thought I was done blogging about healthy desserts and sweet yummy things for the holiday season, but these {Personal-Sized} Tipsy Cranberry Crisps came out of the oven begging to be shared! Just look at the way the naturally sweet berry juices are bubbling down the sides, sigh. I can’t believe I have to wait until this evening to dig it.

There are a couple reasons why I like making “personal-sized” servings, especially with desserts. First, there is portion control – I’m only going to eat what my little ramekin holds and no more. Really. The parameters are clearly defined, unlike with whole-sized desserts where I might find myself (ahem) nibbling away at the rough edges. Another reason is just plain and simple-peace keeping with three teenage boys at the table. With individual portions, there is no fighting over whom (literally) has a bigger slice of the pie. And finally, I just adore the way personal-sized portions look. We’re dining upon an elegant beef tenderloin roast for dinner tonight and I was worried that making a “crisp” in my old cast-iron skillet (the way I typically would with this peach pecan crisp) might look a little out of place with Mom’s fine holiday china. But, in these single-serve ramekins, my humble cranberry crisp now looks like it deserves to be spooned up with the real silverware.

Fresh cranberries contain a lot of air and will “pop” as they cook! It’s normal!

Use a pastry knife, the tines of a fork or a food processor to cut the butter into the oat mixture.

{Personal-Sized} Tipsy Cranberry Crisps Recipe

For topping:

½ cup whole wheat flour
1 cup old-fashioned oats
½ cup packed brown sugar
¼ cup butter, cut into small bits

For filling:

12-ounces fresh cranberries
¾ cup granulated sugar
¼ cup Grand Marnier (or water, if preferred)
½ cup raisins, any variety
1 tablespoon cornstarch
1 teaspoon vanilla extract

Preheat oven the 350 F degrees.

In mixing bowl, add flour, oatmeal and brown sugar; stir to combine. Cut butter into small chunks and use the back of fork or pastry knife to cut in butter until mixture has a coarse consistency.

For filling, add cranberries, liquor (or water) raisins, and corn starch to medium saucepan. Bring to boil over medium-high heat, stir constantly. Reduce heat and simmer mixture for approximately 6 to 8 minutes or until cranberries “pop.” Remove from heat and stir in vanilla.

Divide filling evenly into ramekins that have been lightly misted with baking spray. Spoon topping evenly on top of cranberry filling and lightly pat down with back of spoon. Place all ramekins on a rimmed baking sheet and bake for approximately 35 – 40 minutes in 350 degree oven.

Remove from oven and cool for 15 minutes before serving. For a special treat, serve with a dollop of fresh whipped cream.

Serves 8.

So, what was on my workout agenda this Christmas Eve? An EASY 4 mile run and a few minutes of planking. I’ll be taking a few days off to enjoy time with family. What about you?

Healthy Swaps for National Bake Day!

Posted on December 23, 2013 by Jennifer FIsher

These toy soldier “marching” wall sits made me HUNGRY! That’s why I’m super excited to haul out my oven mitts and beloved Bundt pans for National Bake Day (Dec 23rd)! It’s almost the night before Christmas; even cooks who don’t consider themselves “bakers” will be sifting flour and rolling out dough from dawn to dusk. Cookies and cakes and muffins, oh my! Not to mention tarts and strudels and pies! If you are trying to eat clean and follow a healthy lifestyle, you might have decided that baking has no place in your diet, but think again! I’m sharing some ways to make traditional baked goods better for you using healthy swaps – so get baking, baby!

Healthy Baking Swaps

Whole Buttermilk: Use fat-free milk mixed with 1 tsp vinegar. Let mixture sit together and curdle for 5 minutes before incorporating into recipe.

Dairy Milk: Swap out cow’s milk cup-for-cup with soy milk, almond milk and coconut milk in baking. If the recipe calls for heating the milk on the stove top first, take care not to bring liquid to a boil – these alternative milks scorch easily.

Whole Cream: Like milk, you can substitute many milk alternatives including soy, almond and coconut in baked goods – even fat-free coffee creamer (but they’re usually high in sugar). However, if you are planning to make whipped cream, you MUST use whole cream to get to the stiff peaks stage. The fat molecules in the cream are what traps in air and makes it fluffy.

Sour Cream: Substitute no-fat plain yogurt for sour cream. For a major protein boost, use Greek yogurt.

White Flour: Swap out half of flour with a whole-grain flour. The benefit is much more fiber and not too much of a change in texture. I also use almond meal, quinoa flour, coconut flour and ground oatmeal, but find that I have to be prepared to accept that the texture will be different – although the recipe is still yummy!

Butter and Margarine: Reduce up to ½ the butter or margarine called for in a recipe with canola oil to reduce saturated fat. To reduce total fat, swap out up to ½ the butter or oil for applesauce or a fruit puree. Replacing ½ cup of butter with ½ cup of applesauce will save you 44 grams of fat and 400 calories.

Eggs: Substitute 1 whole egg with ¼ cup of fat-free, cholesterol-free egg substitute (from the carton) or 2 fresh egg whites. The net savings here is 10 grams of fat and 100 calories. If a recipe calls for 2 eggs, consider using 1 whole egg and making a substitution for the second egg; this allows for some of the richness and B vitamin benefits of the whole egg.

White Sugar: Popular whole food alternatives for white sugar include honey and maple syrup. For both honey and maple syrup, use ¾ cup of ingredient in lieu of 1 cup of sugar and reduce the amount of liquid in the recipe by 3 to 4 tablespoons for each cup swapped. These white sugar alternatives brown faster, so reduce oven temperature by 25 degrees. Sucanat, Turbinado and Demara sugars are natural products made from sugar cane and can be used in baking at a 1:1 ratio. I’ve also had luck with coconut sugar, a product made from the sap of the palm; it is also used in a 1:1 ratio. To reduce calories in a recipe, use Stevia, a natural sweetener extracted from the leaf of the Stevia plant. Baking with Stevia is trickier because of the intense sweetness – more than 200x sweeter than white sugar. However, it can be converted for use in baking if you use another ingredient as the bulking agent. To replace 1 cup of white sugar in a recipe, you will need to use 1 teaspoon of liquid Stevia or 18 – 24 Stevia packets as well as approximately 1/3 cup of an ingredient that will add bulk such as mashed fruit, yogurt, or more eggs. I’ve used Stevia in many of my recipes, but it does take some tinkering around with to get the desired result.

While all of the alternatives described above have a place in healthy treat making, some baking recipes are so high-maintenance and fussy that they can often fail using one or more of these healthy swaps. Sometimes, you have to use the real deal — sugar, whole eggs and butter — to make the chemistry of baking work. Cooking Light has a great article on The Art of Low-Fat Baking that explains why these ingredients produce a higher-quality result and how you can reduce the amount needed in your recipes.

So, what am I baking on National Bake Day? Well, I’m going to make several batches of “Nutrish” Caramelized Banana Bread – some to give to neighbors and some to keep on hand for the Christmas morning brunch I am hosting. Mmmm, sautéing the bananas before adding them to the batter lends such a deep, rich flavor to this favorite healthy quick bread recipe.

The Quinoa Oat Almond Chocolate Chippers are simply amazing and gluten-free, so they will make a thoughtful gift to stash in a tin for a holiday gift to my GF friends and family. I have a cute little second cousin that can’t have gluten. At family events, he can never enjoy the yummy foods the whole group is woofing down and, instead, has to be satisfied with the little baggie of cookies labeled with his name. Well, these cookies will please the whole group and he won’t feel left out at all!

I’m also eyeballing these Mexican Chocolate Cookies whipped up with some good-for-you dark chocolate (go for the 70% cacao kind), cinnamon and just a dash of ground red pepper. I know my people, and these won’t last long!

So, what are y’all baking up this season? Give me all the delicious details! Now, it’s time for me to dash away and get mixing! Wishing a happy and healthy holiday season everyone!

Healthy Chocolate Recipe Round-Up!

Posted on December 20, 2013 by Jennifer FIsher

Have yourself a merry little Christmas and let all your treats be light. Dig into my favorite healthy chocolate recipes and your troubles will be out of sight. Troubles out of sight? Okay, there are still a few holiday headaches going on at my house (nothing major), but at least sabotaging all my hard work on the track and in the gym isn’t one of them. Now, if you’re looking for splurge chocolate recipes, check out my Best-Ever Chocolate Chip Cookies or Chocolate Mint Crinkle Kiss Cookies.

When friends and family gather near over the holidays, many of my delicious chocolate recipes are made as special requests – some I even package up in pretty wrappings to give as Christmas gifts. How can you not love holiday treats that are as healthy as they are heavenly tasting – it’s a win-win when your willpower is waning!

I don’t even need to rationalize making all my healthy chocolate recipes; research does it for me. Studies have shown that the flavanols (compounds found in cocoa) have antioxidant properties that help repair damage done by free radicals. The flavinols can also help reduce the risk for heart disease by relaxing artery walls and preventing blood platelets from getting clogged up.

The more cocoa in the chocolate the better it is for your health; this means darker chocolates are healthier than milk chocolates. Eating raw cocoa can be a bitter shock at first; ideally you should try to eat chocolate that is made from 70% cocoa – even this takes some getting used to. But, I think we’re all willing to hang in there when it comes to eating chocolate, right?! So, let’s get to the recipes!

It’s still pretty warm here in Austin, so we’ve been enjoying this frosty and festive Chocolate Peppermint Sorbet I created for the Core Power blog. Made with the Chocolate Light flavor of Core Power High Protein Shakes, it’s the perfect treat for recovery after a long run or hard workout.

If you have company coming and they are living the caveman lifestyle, you might what to whip up a batch of these Salted Pistachio Chocolate Cookies. The cookies are dairy-free, gluten-free with a sweet-salt addictive quality!

jennifer fisher - thefitfork.com - chocolate date candy bars

Craving a candy bar, but aren’t willing to give in? My recipe for Chocolate Date “Candy Bar” Bites makes a healthy and heavenly substitution. Also Paleo-friendly, these chocolate treats make a thoughtful gift packaged up inside a sparkly gift tin – that is, if you don’t eat the whole batch up front.

Power up a holiday breakfast with a handful of Chocolate Strawberry Protein “Donut” Holes. Protein powder giveS my baked doughnut holes a little extra oomph and will satisfy your hunger until lunch! I’ll let you in on a secret; I like to sneak a few as a bed time snack!

If you want the whole donut, then I’ve got you covered with these Baked-and-Better Chocolate Protein Donuts – ahh, the chocolate glaze is delish!

Another chocolate breakfast yum-yum (and fantastic healthy snack) is my Choco-Cherry Protein Granola. Eat by the handful right out of the container or sprinkle over Greek yogurt – this doesn’t last long at my house.

Chocolate Chip Pumpkin Bread is great anytime of the year; have a piece with your salad, as a snack or a sensible addition to your morning cuppa Joe. Oh, and this one is paleo-friendly and gluten-free too!

And finally, check back next week and I’ll share my blog post for steamy, silky Chocolate Chai made with Core Power protein drink (and other healthful stuff) – they sell something similar at Starbucks, but this is way better for you!

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Category Archives: Recipes

Ski Ready Workout & Warming Hot Drinks

Healthy Movie Night Munchies | Chocolate Chai & Caramel Almond Popcorn

{Personal-Sized} Tipsy Cranberry Crisps Recipe

Healthy Swaps for National Bake Day!

Healthy Chocolate Recipe Round-Up!