Category Archives: Snack

40 Fun Ways to Burn 100 Calories + #SpecialKSnackBars

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As soon as the holidays wind down, I know we’ll all be looking for ways to snack healthier – no more gingerbread, egg nog, sugar cookies or candy canes until next year. However, I personally hate to feel deprived — I want to munch on something that tastes indulgent but doesn’t negate the benefits of my workout for the day. That’s why I was excited to find out about Kellogg’s new product coming to a supermarket near you in January 2014 — Special K Snack Bars.

These convenient snack bars are the ideal pairing of taste and nutrition that provide a satisfyingly scrumptious snack any time of the day — after a workout, a mid-morning break, or to sooth the afternoon “hangries.” There are four delicious flavors – Berry Medley, Blueberry Bliss, Salted Caramel Chocolate and Salted Pretzel Chocolate – and each only has 100 calories per bar. It’s amazing how decadent and delicious these bars taste for a mere 100 calories. The product size is just right too – not too big as to ruin your appetite for a full meal later, but so small that your tummy is still growling. After much taste-testing, I think my favorite flavor is the Salted Pretzel Chocolate, but they are all yummy!

Visit www.specialk.com for more information on the new Special K® Chewy Snack Bars, available January 2015 at grocery and mass retail stores nationwide. You can also find out more by joining the chatter on Kellogg’s Facebook (SpecialKUS) and Twitter (@SpecialKUS).

Now, if you want to add a little extra exercise to your day, I’ve rounded up 40 activities that burn 100 calories in 30 minutes or less. The calculations are based on a 150 pound person. Have fun, get moving!

Fitness Fun: 10 – 12 minutes of cartwheeling and handstand practice burns 100 calories!

40 Ways to Burn 100 Calories in 30 Minutes or Less

  1. 6 minutes running up stairs
  2. 6 minutes burpees
  3. 7 minutes high intensity spin
  4. 8 minutes rock wall climbing
  5. 9 minutes competitive soccer
  6. 9 minutes moderate jump rope
  7. 9 minutes running (~1 mile)
  8. 10 minutes box jumping
  9. 10 minutes cartwheeling
  10. 10 minutes downhill skiing
  11. 10 minutes pushups
  12. 11 minutes walking up stairs
  13. 11 minutes water jogging
  14. 12 minutes handstand walking
  15. 12 minutes non-stop sit ups
  16. 12 minutes farmer’s walk
  17. 13 minutes flag football
  18. 13 minutes row machine
  19. 13 minute barbell bench press
  20. 14 minutes skate boarding
  21. 15 minutes water skiing
  22. 15 minutes hiking
  23. 15 minutes moderate biking
  24. 15 minutes moderate swimming
  25. 15 minutes furniture rearranging
  26. 16 minutes ballroom dancing
  27. 17 minutes push ups
  28. 18 minutes garden work
  29. 20 minutes of yoga
  30. 20 minutes casual walking
  31. 20 minutes paddle boarding
  32. 20 minutes hula hooping
  33. 20 minutes vacuuming
  34. 22 minutes drum playing
  35. 23 minutes raking leaves
  36. 25 minutes trampoline jumping
  37. 28 minutes weight lifting
  38. 29 minutes pecan picking
  39. 29 minutes bowling
  40. 30 minutes mini golfing

So, what is your favorite on this list?

What flavor of #SpecialKSnackBars appeals to you most?

This post is sponsored by FitFluential on behalf of Special K Snack Bars.

Great Grapes! An Awesome Fall Fruit for Running & Recipes

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benefits of grapes for runners edit

We all know grapes taste great and are a healthy snack; it only makes sense that they can be the perfect little pick-me-up in a running nutrition plan. While there is a growing contingent of people trying to avoid carbohydrates all together, foods that provide both simple and complex carbs are needed to optimize athletic performance and recovery. Most (but not all) carbs in your diet should be “complex” to provide a steady state of energy. Basically, because of the starchy cell structure in complex carbs (like whole grains and potatoes), your body takes longer to break them down and, therefore, sends the glucose through your bloodstream at a slower pace – less chance of a  sugar high and subsequent crash. But sometimes you need a quick source of energy, especially if you’re a runner, athlete or need some quick brain power – this is where the simple carbohydrates come in. Simple carbohydrates can be refined (like table sugars, candy, syrups and processed foods) or natural – always go for the natural because you also get the added benefit of vitamins, minerals and other nutrients found in the food!

 

Grapes are all-natural, simple carbohydrates that are easy for runners to consume for quick energy. Eat a handful before you go out for a run or recover from your workout with a smoothie made with grapes and a little protein powder. One thing I love about using grapes in my running diet is that they can be frozen and packed in a zip-top bag for a mid-workout snack on long run days or marathon races – so much healthier that a refined sugar goo!  And, when you consider that grapes are about 80 percent water, they’re a good food source for hydration. How very thoughtful of Mother Nature to have individually “wrapped” each grape for less mess – you couldn’t take slices of banana along like this!

There is a “bunch” of health research that athletes will appreciate knowing about grapes. For example, a study published in Molecular Nutrition and Food Research found that compounds in red grapes (and blueberries) may boost the immune system when combined with vitamin D. Also, according to the California Table Grape Commission, all grapes (whether green, red, purple or black) are an abundant source of antioxidants and other polyphenols that can help neutralize harmful free radicals responsible for cell inflammation but also helps lessen the chance of being afflicted with one of many harmful health conditions including cardiovascular disease, diabetes and some cancers.

grapes and running shoes

I also love to use grapes as an ingredient in my recipes – that is if I can keep them away from my kids who have been known to devour five pounds in a single day. I recently developed this fall fruit salad recipe for the Litehouse Food’s Living Litehouse Blog – Grape Walnut & Blue Cheese Salad Recipe! Oh, the combination of sweet grapes with the pungent cheese and crunchy nuts is divine!

fall fruit salad with grapes

 

Grape Walnut & Blue Cheese Salad Recipe

  • 2 lbs grapes (any variety or assorted)
  • 6 oz. crumbled blue cheese
  • 1 cup raw walnut halves
  • 2 tbsp olive oil
  • 2 tablespoon red wine vinegar

Wash grapes and pat dry. Add to bowl, sprinkle with blue cheese crumbles and walnut halves. Drizzle on olive and and vinegar; toss. May be made ahead and kept in the refrigerator.  Serves 8. 

grilled citrus chicken and grapesAnother favorite way to creatively use grapes is to skewer them up like little tomatoes when grilling, like I did in the recipe from the summer – Lemon Lime Chicken with Grilled Grapes Recipe! If it’s already too chilly to grill outdoors, you can still grill grapes (which are at their peak in the fall season) inside on an indoor grill or stove top grill pan.

 

 

 

And, check out my makeover on an all-time, all-generation pleaser – the Purple Cow! But, instead of ice cream, I’ve turned this purple treat into a healthy smoothie made with a Core Power High Protein Shake! Or, you could substitute your favorite type of milk instead in this recipe for Purple Cow Protein Smoothie.

creamy grape smoothie

Purple Cow Protein Smoothie: Blend together 6 ounces Concord grape juice, 6 ounces Vanilla Core Power (or milk of your choice) and 3/4 cup frozen grapes. Top with whipped cream and acai berry powder, if desired. Serves 1.

What is your favorite way to eat grapes (wine doesn’t count)?

What is your go-to snack to pack for a long run?

Lime Coconut & Basil Roasted Chickpeas + #FitFoodieRun Austin #Giveaway

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litehouse roasted chickpeas title

Chickpeas (aka garbanzo beans) have been a hot item in my home lately. From a warm and comforting bowl of Smokey Chipotle Squash & Chickpea Soup to a crisp and cool Kale Cucumber & Chickpea Salad (served in the cutest tomato bowls), the humble chickpea has no problem showing chutzspa! Check out this healthy snack recipe I created with garbanzo beans for Litehouse Food – Coconut Basil Lime Roasted Chickpeas! We’ve been gobbling them up for an after school snack and as “croutons” on salads — they would also be perfect as party food or to take tailgating. Head over to the Living Litehouse blog to get the full recipe and all of the yummy details.

roast chickpeas for a crunch healthy snack

Chickpeas aside, if you love running and “fooding” as much as I do, The Fit Foodie 5k weekend is for YOU! As an ambassador, I shared a bunch of details about this coming weekend’s events in a recent blog post (check it out) , but I want to let everyone know I’m having a FLASH giveaway for tickets that will get the winner and a guest into the 5k race, yoga event and boot camp – and, of course, all the post-race gourmet tastings are included as part of the finish line party.

fitfoodie will run for food enter giveaway

 

If you want to enter to win these awesome Fit Foodie 5k passes, you’ll need to act FAST, I’m closing the entries on Wednesday at midnight (CT) so that the winner will have time to round up a friend, get registered with the free codes and decide what running outfit will accommodate lots of good food at the finish!  So, please enter if you are from Austin and the surrounding Hill Country area (or plan to be visiting this weekend) – the 5k run starts at 8am on Saturday morning (Sept 13th) and afterward is the food grazing at the Finisher’s Village along with a chance to meet celebrity Allison Sweeney.  Sunrise yoga and the boot camp both start at 9am on Sunday, September 14th  and you’ll have likely need to pick between the two events.

fiitfoodierun collageFor more details on the race, check out The Fit Foodie 5k Weekend and if you don’t want to take any chances about getting registered, use my promotion code FITFORK for 10% off any registration.

Hope to see you there! Don’t forget to enter to win 2 free passes to the 5k run + yoga or boot camp!

 

a Rafflecopter giveaway

Bunch of Healthy Recipes for Banana Lover’s Day

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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:

banana milk and cereal

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

banana peach smoothie with cinnamon

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.

jennifer fisher - grilled bananas - main photo option1

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!

banana protein balls

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.jennifer fisher -thefitfork.com - multigrain pb banana muffins

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!

honey granola with chocolate, almonds and banana protein

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!

banana foster parfait

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.

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?

Honey Buzz! Not So Chunky Monkey Granola with Blue Diamond Almonds

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Sometimes a girl needs a treat, and there’s nothing wrong with a bit of sweet. But, before you reach for a pint of ice cream, cupcake or even diet soda, you should think about enjoying a wholesome treat made with the oldest sweetener around – honey!  Even though honey contains simple carbohydrates and its fair share of calories, honey is in no way comparable to refined white table sugar.

honey

The combination of fructose and glucose in honey help to regulate blood sugar, meaning you won’t be jacked around with the jolt and subsequent crash found with regular sugar. An abundance of cancer-preventing antioxidents are inherent to honey as are gut-friendly bacteria (probiotics) that can help tame digestive issues.  Also, some believe eating locally-sourced honey can also help lessen certain seasonal allergies. The jury still out on this, but because honey tastes so good, I’m willing to take a daily spoonful for . . .er, medicinal purposes!

chunky monkey almond granola

Lately, a honey-sweetened (and pollinated) treat I’ve been enjoying are a couple new flavors of Blue Diamond Almonds – Honey Roasted Vanilla and Honey Roasted Chipotle. What’s not to love? Sweet, salty and crunchy with just the right level of supporting flavor – it’s impossible to say whether I love the Honey Roasted Vanilla or the Honey Roasted Chipotle better. Both are creating major buzz with my taste buds! Of course, almonds are perfect for eating right out of the can (I always keep them in my purse) but they also make recipes rock – like my honey and almond inspired Not Quite So Chunky Monkey Granola!

honey granola with chocolate, almonds and banana protein

 

“Not Quite So” Chunky Monkey Granola with Blue Diamond Almonds Recipe

  • 3 tablespoons coconut oil
  • 1/3 cup organic honey
  • 1 medium banana, mashed
  • 1/4 cup water
  • 2 teaspoons vanilla extract
  • 2/3 cup (2 scoops) vanilla or plain protein powder
  • 1 tablespoons ground cinnamon
  • 3 1/2 cups old-fashioned rolled oats (Gluten-Free, if needed)
  • ½ cup unsweetened coconut flakes
  • ½ cup freeze-dried banana slices
  • ½ cup chocolate chips
  • 6 oz. can Blue Diamond Honey Vanilla Almonds
  1. Preheat oven to 300F. Line a large baking sheet with parchment paper or Silpat.
  2. Place the coconut oil, honey, mashed banana, water and protein powder and cinnamon in a medium saucepan. Turn heat to medium-low and whisk until mixture is smooth, thick and creamy and just beginning to bubble. Remove from heat and whisk in vanilla.
  3. Pour oats and coconut flakes into pot, stirring to combine and coat. Pour mixture out evenly on prepared baking sheet.
  4. Bake in preheated oven for approximately 45 minutes, stirring once or twice. If granola still seems moist, keep baking in 5 minute increments until dry. Remove from oven and let cool completely on sheet. Crumble up in bowl and stir in dehydrated bananas, chocolate chips and almonds. .
  5. Store cooled granola in an airtight container for up to 2 weeks, or freeze for up to 2 months.

*Sugared and honey-coated nuts tend to burn easily, so I add them after baking. However, if you substitute raw almonds, they may be added with the oats before cooking.

honey_badgeYou know what else I love about theses Honey Roasted Blue Diamond Almonds? The company donates money to help support honeybee research – to date, Blue Diamond has backed more than 70 studies in support of bee health. The almond industry, as a whole, is 100-percent reliant on honeybees to pollinate almond trees every season – and 1/3 of the world’s food crops are also pollinated by bees!

 

As an athlete, I also appreciate honey as a way to supplement my nutrition before and during a race or intense workout. As you probably know, carbohydrates are the primary (but not only) source of fuel the body uses during exercise. Honey offers 17 grams of carbohydrates per tablespoon, making it a dense and efficient source of energy while on the run – literally. I will often stash restaurant “take-out” honey packs or convenient honey sticks in my pockets during a long run. And, as an athlete, I also appreciate almonds as a way to recover from a workout – it’s best to take in a protein-rich snack within 30 minutes post-exercise and almonds are a convenient, perfectly portable for travel, non-messy snack to stick in a gym bag.

I'm a sweet nut

This post is sponsored by Blue Diamond Almonds, but all recipes and opinions are my own.