Have a “Slice” Day! How Watermelon Can Boost Mood

Posted on March 23, 2022 by Jennifer FIsher

This post is sponsored by Watermelon.org .

I’m so confident that watermelon can boost your mood that I created a wonderful, wacky holiday to celebrate! March 23, 2022 is now “Have a Slice Day” and I’m sure it will ensure that you have a NICE day!

Have a Slice Day - March 23, 2022 A day to celebrate all the nice, mood-boosting things about watermelon. More info at thefitfork.com

There seems to be a day on the calendar for everything, from National Bubble Wrap Appreciation Day (1/31) and National Talk in an Elevator Day (7/29). Here’s a watermelon holiday I celebration every year: National Watermelon Day on August 3^rd. But we need more special watermelon celebration days. These “holidays” might seem random and maybe even frivolous to some. However, I think any reason to celebrate life holds a huge benefit for mental wellness. These fun days, like my “Have a Slice” Day, capture your attention and whisk your mind away (even if momentarily) from the stresses of everyday life here on this planet.

When these wacky days are food-related (especially watermelon), well, it’s all even better in my book. Not only does seeing watermelon instantly pull up multitudes of happy memories in my life, it is also a fruit that can help lift mood.

Watermelon is a happy food! Aside from making great memories and tasting sweet, find out how a serving of watermelon can help boost your mood. — *Pin this for later!*

WAYS WATERMELON CAN LIFT YOUR MOOD:

senior man father and adult woman daughter enjoying watermelon thefitfork.com

Sharing with Friends: When you share watermelon with a friend or family member, you are not only providing a nutritious snack, but one that will make them smile. An increase in smiling means an increase in mood — at least in my real-life, anecdotal experiences.

A Smart Dessert Option: Who doesn’t love dessert? Eating a serving of watermelon is a smart choice. It’s a whole food that is unrefined, unprocessed and naturally sweet. A two-cup serving has 80 calories, no fat, 2 grams protein and 21 grams of carbohydrate to fuel life.

Improves Hydration: The 92% water content keeps you hydrated, which is essential for mood.

May Lessen Muscle Soreness: I don’t know about you, but I’m a little cranky if I have delayed onset muscle fatigue from exercise. An emerging area of study is exploring how the amino acid L-citrulline in watermelon juice, consumed as a post-workout drink, may help reduce muscle soreness within the following 24 hours. It also has 25% of the DV for vitamin C, which is needed for the repair and growth of all tissues in the body. Being less sore and able to return to the activities I love quickly, definitely lifts my mood!

Fun Workout “Equipment”: Lift your mood my LIFTING watermelon. Yes, my friends, using watermelon as an exercise rate in your workout, is the very essence of functional. Use it for your sweat session, then slice it open to gobble up – workout gear plus rehydration and recovery nutrients all in one delicious, self-contained package!

Use a smaller watermelon to pump up your heart rate by lifting it above your head during jumping jacks or put it in a canvas tote and swing it around like a kettle bell. Heavier watermelons can be used for exercises like deadlifts, squats, and walking shoulder carries. Really, workout ideas with watermelon are endless and I’ve shared many fun ways to use it in a fitness routine at thefitfork.com.

Try These Two Watermelon Workouts:

Fit and Fresh Watermelon Workout

Watermelon Home Workout

Mulled Watermelon Apple Cider Warms Spirits in Holiday Season

Posted on November 30, 2021 by Jennifer FIsher

This post is sponsored by National Watermelon Promotion Board.

Watermelon warms the soul and spirit in any season! Simmer a pot of Mulled Watermelon Apple Cider for friends and family this holiday season, it’s a hot holiday punch that is naturally sweet and delicious.

This easy-to-make warm punch featuring watermelon juice is naturally sweet and delicious, bejeweled with fruit and fragrant with seasonal spices. Brandy optional! Perfect for holiday entertaining, including brunches, open houses, cocktail parties and more!

Bejeweled with fruit and fragrant with seasonal spices, this easy-to-make hot punch is features watermelon juice. Fresh watermelon juice is available for purchase in the produce department of many larger grocery stores, or make your own by blending cubed watermelon and straining off the pulp. Check out Watermelon.org for a great demo on how to make watermelon juice.

Ingredients for Mulled Watermelon Apple Cider, a hot holiday punch

This warm holiday punch is primarily watermelon juice, an amazing fresh juice that offers vitamin C, lycopene, l-citrulline, and other beneficial nutrients. I also added spiced apple cider and always use the fresh, no-added-sugar, 100% juice cider from the chilled section of my market.

For a show-stopping presentation (and to make a drink that you can also snack on), add a generous amount of fruit to the pot including diced watermelon, fresh cranberries, pears and apples. Is it a fruit salad, beverage or both? You decide!!!

Spices used in Mulled Watermelon Apple Cider including cinnamon, cloves and star anise.

While simmering on the stove top, add whole spices such as cinnamon sticks, star anise and whole cloves. Watermelon and cinnamon make magic together, you can even just sprinkle a little on a wedge for an instant flavor experience. Also, allspice, nutmeg and cardamon are additional spices that would work well in this hot watermelon drink, use all mentioned or any combination you prefer! Used frequently in in hot beverages, these warming, aromatic spices are called “mulling spices.” Add smaller bits, such as cloves and allspice, to a tea ball so that they can be easily strained out before serving. However, keep the whole cinnamon sticks in – they make fun stirrers!

Completely optional, but a nice add-in to this watermelon apple cider is a bit of brandy – it just blends in so nicely with the fruit juices and spices!

Pro tip: For a lingering brunch gathering or holiday open house, keep the watermelon punch warmed for hours in a slow-cooker set on low.

For more ways to enjoy watermelon during the holiday season, including more watermelon beverages and pairing suggestions perfect for a grazing tray, visit Watermelon.org .

5 from 2 votes

Mulled Watermelon Apple Cider

Prep Time

15 mins

Cook Time

15 mins

Total Time

30 mins

Watermelon is wonderful in every season! Ladle mugs full of this warm watermelon punch that is bejeweled with fruit and steeped with mulling spices like cinnamon and cloves!

Course: Beverage, party

Keyword: christmas, cider, entertaining, punch, spiced, watermelon

Servings: 8 servings

Ingredients

6 cups fresh 100% watermelon juice
3 cups fresh 100% spiced apple cider
Mulling spices of choice* including cinnamon sticks, star anise, whole cloves, grated nutmeg, cardamon
1 cup brandy optional
2 cups diced watermelon
1 small apple sliced crosswise and quartered
1 small pear sliced crosswise and quartered
1 cup fresh cranberries

Instructions

In large pot or slow cooker, add watermelon juice and apple cider.
Add mulling spices. Cinnamon sticks and big pieces of star anise can be used whole, but smaller spices should be placed in a tea ball for easy discarding after simmering.
Bring juices to low simmer, for 15 minutes, allowing spices to steep. If using slow cooker, heat on high for 1 hour, then reduce heat to warm for serving.
If desired, add brandy in the last few minutes of cooking. Drink is equally delicious without alcohol, option is yours.
Ladle out and pour into mugs.

Recipe Notes

*During the holiday season, “mulling spice” blends are sometimes available in the bulk or spice aisle of store for convenience

Watermelon Facts & Snacks for Your Active Lifestyle

Posted on October 1, 2021 by Jennifer FIsher

This post is sponsored by Watermelon.org. However, all content, opinions, and enthusiasm for watermelon remain my own!

Runners, triathletes, hybrid athletes, gym rats, fitness enthusiasts, parents with kids in sports, and everyday active folks who are always on the go – I’m talking to YOU!

Watermelon is more than just the quintessential fruit of summer – it’s a highly functional food that can (and should) be enjoyed all year ‘round in an athletes training diet including those who are striving to optimize their health and wellness though consistent physical activity.

So, why watermelon? What are watermelon health benefits and why is watermelon for runners, athletes and everyone on a fitness journey such a good thing?

different ways to cut watermelon thefitfork.com

Fresh and Economical: Watermelon is a fresh, whole food that doesn’t come processed and wrapped up in consumer packaging. Ounce for ounce, watermelon is also the most economical fruit purchase in the produce department. You can even eat the entire watermelon – flesh, seeds, juice, AND rind! All of these perks a win for your body, budget, and the environment.

Full of Fluid: Watermelon has a water content of 92 percent! This means watermelon is a fast way to hydrate before a run or workout or top off your tank afterward. Compared to some of my other favorite snacks (which all have their own inherent benefits, BTW), watermelon is the winner of nearly holding its own weight in water. For example, a banana is 75 percent water, raisins are just 20 percent water, and most nuts only have a water content of 5 percent water.

Watermelon Facts & Snacks for Your Active Lifestyle - Watermelon is Refreshing Fuel

Functional Fuel: Watermelon is extremely functional when it comes to providing nutrients to support a balanced and active lifestyle. For example, two cups of watermelon (80 calories) offer 21 grams of carbohydrates to help you power through any day, whether running a marathon or just running errands around town. In some circles, carbs get a bad rap, and while I’m not a fan of most highly-processed and refined-sugar carbs, I do rely carbohydrates sourced primarily from fruits, vegetables and whole grains. Endurance athletes need properly-timed carbs to provide sustained energy for the long haul.

However, if you are not logging massive miles and need less carb energy (or perhaps are on a lower-carb diet for your lifestyle), watermelon REMAINS a fruit that can be enjoyed. Because it’s a big volume fruit (big serving size versus a denser fruit like, say, dates), the carbohydrates are “spread out.” So, many consider watermelon a low-carb fruit, especially when enjoyed mindfully. A small portion of watermelon can even be eaten and still kept compliant with a keto diet! For me, the little bit of natural sugars from watermelon help soothe my sweet tooth and curb cravings.

Watermelon Facts & Snacks for Your Active Lifestyle

Watermelon Electrolytes: Endurance athletes (and everyone, in fact), need electrolytes in their diet to help balance water in the body. Electrolytes are found in body fluids like blood, urine, and tissues and also keep pH level in check, move nutrients into cells, move waste out of cells, keep you from muscle cramping, help your nerves and brain, and ultimately ensure that all bodily systems are operating optimally.

Watermelon Facts & Snacks for Your Active Lifestyle - watermelon has protein in both the seeds AND flesh!

Watermelon Protein: Believe it or not, watermelon is a source of plant protein. YES! There is protein in watermelon, whoohoo! Protein supports an active lifestyle by promoting tissue repair, exercise recovery, injury prevention, immune function and the production of oxygen-carrying red blood cells.

One ounce of sprouted, shelled and dried watermelon seeds contains 10 grams of protein – that’s a nice amount for a post-workout snack! The flesh of watermelon also has a more modest amount, but still more that you’d guess! Two cups of watermelon provide 2 grams of protein and, for a boost, can be paired with other protein-choices like yogurt, cottage cheese, chia seeds, quinoa, seafood, and more.

Better Workout Recovery with Watermelon: Two cups of watermelon also provide between 286mg to 1266mg of L-citrulline, an amino that boosts nitric oxide production in the body. Nitric oxide helps arteries relax and work better, which improves blood flow throughout your body. For athletes, research is suggesting that the juice from watermelon can help to reduce recovery heart rate and muscle soreness in the 24-hour window after exercise.

Watermelon is Simple: Some of my favorite ways to enjoy watermelon in a manner that supports my nutrition goals as a runner and athlete are SO SIMPLE. Eat it plain with salt and lime juice, freeze chunks to use in smoothies, make watermelon seed trail mix, and drink the juice!

I’ve also created and used other watermelon race fuel and watermelon recovery recipes for runners:

Concentrated Electrolyte Ice Cubes for Runners

Warm spiced Watermelon Lemonade for Winter Workout Recovery

Watermelon, Beet and Chia Shot Blocks for Endurance Fuel

And, finally, you can actually WORKOUT WITH WATERMELON – did you see my recent Fit & Fresh Freestyle Watermelon Workout?

For EVERYTHING you ever needed to know about watermelon and MORE, visit Watermelon.org and @watermelonboard on Instagram!

Creamy Cinnamon Vanilla Watermelon Soup

Posted on September 14, 2021 by Jennifer FIsher

The end-of-summer heat is hard to beat in Texas, but I’ve been cooling down with Creamy Cinnamon-Vanilla Watermelon Soup. This incredibly simple and refreshing cold soup is made with chunks of juicy, naturally sweet watermelon, creamy unsweetened Greek yogurt, a splash of vanilla extract and smattering of ground cinnamon.

It’s a heathy fruit dessert or wholesome snack anytime of the day (great to refuel after a workout thanks to hydration, protein and carbs). This cold fruit soup is also one of the frugal ways I like to use up my leftover watermelon when I buy one that is too huge to eat up in a few days.

This cold dessert soup recipe was inspired by my genius, light-bulb moment to sprinkle cinnamon on a bowl of watermelon balls a few years ago – check out the post on Four Ways to Season Watermelon That Will Blow Your Mind. The cinnamon watermelon and other watermelon seasoning ideas were so amazing, it’s a show I took on the road to San Diego at the Fit Foodie Festival.

Watermelon seasoned with cinnamon and vanilla — Inspired by the time I sprinkled cinnamon on watermelon!

WHAT ARE THE BENEFTS OF CREAMY WATERMELON CINNAMON VANILLA SOUP?

Fist, watermelon is a very hydrating fruit, comprised of 92-percent water. It also provides natural, no-added-sugar carbohydrates to fuel daily activities. Watermelon also known for some other nutrients that are important to my active lifestyle like vitamin C (for immunity), lycopene (for cardio-vascular health) and the amino acid, l-citrulline (for less muscle fatigue and soreness after workouts)!

*Greek yogurt makes watermelon soup creamy and adds a boost of protein!*

The ”creamy” in creamy watermelon soup is achieved with unsweetened, plain Greek yogurt. I’m a big fan of Greek yogurt because it helps me achieve my daily calcium goal (18% DV in ¾ cup), is a great source of protein (around 17g per 3/4 cup), and is packed with probiotics, healthy bacteria that can help boost your immune system and decrease stomach issues.

Aslo, cinnamon, the spice that really takes the watermelon flavor to the next level also has great benefits. Cinnamon has antioxidents that can lessen inflammation, it is a prebiotic (the food that probiotics eat in your gut), and research has shown that it can lower blood sugar levels by slowing the breakdown of carbohydrates in your digestive tract.

Creamy Cinnamon-Vanilla Watermelon soup is a simple and refreshing snack, appetizer or healthy dessert featuring just four ingredients! A great way to use up all the watermelon if you have leftovers from a larger one (or have stored chunks in the freezer)! For more watermelon heath benefits and recipes, please visit thefitfork.com — *Pin for Later!*

HOW TO MAKE CREAMY WATERMELON SOUP?

The process of making a cold fruit soup like this watermelon soup takes just a minute or two – chop up seedless watermelon, throw in the blender and blend – no need to strain out the pulp, I like to keep to benefit from the fiber and also to give the soup a little more substance. Then, just blend in Greek yogurt, cinnamon and vanilla and serve. That’s it!

Freezing watermelon — *Plan ahead and freeze leftover watermelon in chunks or blended and poured into muffin tins or ice cube trays.*

You an make this summer watermelon soup any time of the year by storing chunks of cut up watermelon in the freezer. Either store it in chunks . . . or you can blend, freeze in ice cube trays or mini muffin tin to use later in recipes like this and drinks of all types. As I mentioned earlier, it’s what I do when I have too much watermelon to polish of before it goes bad. Having these bags of watermelon prepped in the freezer, gives me access to one of my favorite fruits for use year round in recipes like this creamy watermelon soup, smoothies, barbeque sauces, and more. Also, if you don’t have lots of freezer space or didn’t plan ahead, you can also purchase frozen chopped watermelon at the market – find it near the frozen veggies and fruit.

This post contains affiliate links. I earn a small commission from purchases made through the links, however the price to you remains the same. Thank you for supporting The Fit Fork.

Creamy Cinnamon-Vanilla Watermelon Soup

Creamy Cinnamon-Vanilla Watermelon soup is a simple and refreshing snack, appetizer or healthy dessert featuring just four ingredients! A great way to use up all the watermelon if you have leftovers from a larger one (or have stored chunks in the freezer)! For more watermelon health benefits and recipes, please visit thefitfork.com

Course: Appetizer, Dessert, entree soup, Snack

Keyword: cinnamon, watermelon, yogurt

Servings: 4 10-ounce servings

Ingredients

4 cups cold seedless watermelon, cut into chunks
1 cup unsweetened plain Greek yogurt I used 2%
1 tsp ground cinnamon
1 tsp vanilla extract

Instructions

Place watermelon in blender, process until smooth. If using frozen watermelon, let it thaw a bit before blending. No need to strain pulp out of watermelon.
Add Greek yogurt, cinnamon and vanilla. Process until incorporated.
Serve cold, divide among four bowls. Approximate serving size is 10-ounces. Sprinkle with a little more cinnamon on top, if desired.

Recipe Notes

Fit & Fresh Watermelon Workout + Juice as Exercise Sports Drink

Posted on September 1, 2021 by Jennifer FIsher

This post is sponsored byWatermelon.org, however all editorial opinions and content, unless otherwise noted, remain my own – as does the enthusiasm for watermelon.

Many of us are still avoiding the gym and working up a sweat in the family room, garage or backyard instead. But, what to do if things start to get boring or you don’t have the right equipment on hand?! Do what I do and just improvise to freshen up your home fitness routine – and add a WATERMELON to your workout!

Grab a watermelon or two, and sweeten up your home sweat sesh with this fun workout. Full body, cardio and strength with exercises that use a tote bag to allow a greater range of movement in this watermelon workout. Exercise can be both serious, and practical (what a great fitness hack)! -- and don't forget watermelon and watermelon juice is the perfect pre and post workout snack for runners and athletes.

This Freestyle Fresh & Fit Watermelon Workout will sweeten up your home workout and bring a smile to your face – it’s a silly and a serious sweat sesh at the same time. If you know me, you gotta realize by now that exercising with a watermelon is one of my FAVORITE home fitness hacks. I’ve done everything from watermelon pool workouts to home watermelon workouts you can do inside on a mat to high intensity interval workouts with watermelon for the backyard or park.

Use watermelon as impromptu "weights" in your workout! It's a great fitness hack!

Jumbo, standard and personal-sized watermelons offer different weight options. I’ve used watermelons as big as 30 pounds to exercise with – you DON’T want to drop them! Today, I’m keeping it more moderate (but still challenging) with a 15-pounder and a 5-pounder mini watermelon.

Also, I’m showing many watermelon exercises with an “in the bag” trick that allows the unwieldy, round-ish fruit to be used safely for even more movements. Adding a watermelon to a totebag with sturdy handles is a great way to turn it into a piece of equipment you can swing like a kettle bell, hang over your shoulders like a wieght vest, and more safely hold overhead or in other exercise positions without worry of dropping and smashing the watermelon . . . or your face!

The Freestyle Fit & Fresh Watermelon Workout, lets you choose your order of cardio exercise holding watermelon and strength exercise with watermelon. I’ve squeezed my demo of this garage or backyard watermelon workout on super speed above so you can get the idea.

Another great way to use the whole fruit is to DRINK THE WATERMELON JUICE. There are so many great reasons to drink this fit and fresh beverage. It’s 100% natural, just juice from a watermelon. No funny colorings, preservatives or added sugars. Of course, there are some natural fruit sugars in it, but that’s a good thing in my opinion because topping off glucose stores during and after intense, prolonged exercise is needed for optimal performance.

Also, Vitamin C and amino acid l-citrulline, both found in watermelon and watermelon juice, are beneficial for my active lifestyle. There are more watermelon benefits for runners and athletes. For example, some studies have shown that Vitamin C can help boost immunity during high training cycles and that l-citrulline may help to minimize post-workout fatigue and soreness by increasing reparative blood flow to the muscles.

Another sports hydration trick I like to do with watermelon juice is to mix it with an electrolyte drink mix for even more “oomph” on those days when I’m slogging through many miles in the Texas heat. To save money and have more control over the ingredients (I don’t want artificial colors or flavorings), using a recipe for homemade electrolyte powder (with sodium, potassium and magnesium) is the ideal mix in for watermelon juice. I also water down the watermelon juice too so the natural sweetness doesn’t overwhelm me when I’m out there working hard in the sun and my stomach is a little off.

There are several ways source watermelon juice. It’s can be expensive, but purchasing already prepared is an option. But buyer beware, make sure you are getting the actual juice and not some sort of sugar-added drink. If you want a lot of juice in a hurry, you can put cubed watermelon in your blender, blend up and pour through a strainer to pull the pulp off (Watermelon.org has a great demonstration of how to make watermelon juice this way).

BUT the method usually share when people ask “how to make easy watermelon juice” is to just pour it off the container of my big watermelon I buy every week in the summer. Once cut, juice slowly seeps out and I always pour it off every morning to drink later – even freezing portions. ALL OF THE WATERMELON JUICE you seen in that sports bottle above was poured off the cutting up of a single watermelon. But that makes total sense actually, as watermelons are nearly 93% water!

Drop me a comment if you try the watermelon workout or making watermelon juice!