Almond Eaters Make Better Athletes + Almond Apricot Bar Recipe

Eating almonds may boost athletic endurance, or so says a recent study published the Journal of International Sports Nutrition.  Professional cyclists in the study snacked on either almonds or cookies over the course of four weeks. At the conclusion, almond eaters made the most improvements on bike time trials and researchers concluded that eating almonds helped mobilize more previously reserved carbohydrates rather than breaking down fat as an energy source during intense exercise. Just hanging out with the superheroes at Hood to Coast Relay.To put it simply, almonds are a food for superheros on the course — you may not BONK or HIT THE WALL (as quickly) is you’ve noshed on some almonds leading up to and during intense exercise like long runs, Spartan races, triathlons, ultra marathons and more. 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 and also help keep electrolyte levels in check. Salty almonds, yum!

A handful of almonds (about 23) makes a hunger-curbing, healthy snack.Whether you are a hard-core athlete or not, the nutrient profile of almonds is a natural fit for fueling healthy, active lifestyles.

A 1-ounce serving of almonds (about 23 almonds, a handful or ¼ cup) has 6g protein, 4g fiber, heart-healthy fats, and lots of vitamin E and other important nutrients – and 163 calories (much less than a candy bar).

unleash-the-crunch-power-of-almonds

Another thing I appreciate about almonds? Almonds are super portable and can go anywhere – toss a handful in a little container and stick in your purse, gym bag, backpack or race belt.

I also like to toss almonds in with fresh fruits for a carb-protein balanced pre or post workout snack.Fruit and almonds make the perfect snack

Sometimes I get “fancy” with almonds and use them in a recipe, here is one of my favorites that is perfect for on-the-go snacking!

Apricot Almond Chocolate Energy Bars

Almond Apricot Energy Bars are the perfect snack for lunch boxes or fueling runs, workouts and post-exercise recovery.

Oh, FYI, I just wanted to know that I’m now sharing my recipe on as a publisher on Yummly, visit my Yummly Page! Also, use the Yum button below (in the bar of share buttons) to save my recipes to your personal recipe box on Yummly. If you’re not familiar with Yummly, you should be — it’s a huge recipe database that not only features a digital recipe box for you to save your favorites but also recipe recommendations, shopping lists, and supporting Iphone and Android apps to help you with meal ideas on the go!

Are you an almond eater? What is your favorite nut? Who your favorite superhero? Please share in the comments below – XOXO, Jennifer

Dark Chocolate Espresso Pre-Workout Shake #HeartMonth

Disclosure: I was compensated for my time as part of the @CocoaVia Supplement #HeartMonth campaign through the Healthy Aperture Blogger Network.Dark Chocolate Espresso Pre Workout Shake offers your workout the benefit of cocoa flavinols, caffeine, quality carbs and sustaining protein.

Does it sound strange to say the favorite part of my day is working out? Some people hate exercising, but I love it. It’s a time to forget about everything that stresses me, focus on achieving personal goals, and cater to my competitive side while still having fun with friends. But, more often than not, it’s hard for me to get my rear in gear for a run or workout. However, I’ve found that the right nutrition about 30 minutes before I head out to the gym, trail or track helps me win the day. Jennifer Fisher TheFitFork.com BVM CrossFit

Since I’m typically in a rush tying up work and family obligations, I need an easy pre-workout snack that I can stash in my gym bag. Personally, I prefer a drink over food because it’s easier for me to stomach before a workout — unfortunately, many beverages need refrigeration. However, I came up with a delicious recipe for Dark Chocolate Espresso Pre-Workout Shake that can be prepared right on the spot with no blender, fridge or heating appliances.

CocoaVia Espresso PreWorkout Drink

The workout friendly ingredients include canned espresso for a caffeine boost, honey crystals for some quality, quick-energy carbs, chocolate whey powder for sustained energy and CocoaVia® Daily Cocoa Extract Supplement for a dose of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow†.Sharing CocoaVia Espresso PreWorkout Drink

I didn’t have any trouble finding taste-testers at my CrossFit gym!

Seriously easy, all you do to make the “recipe” is bring along a mason jar filled with a bit of dry honey crystals and a half-scoop of your favorite chocolate protein powder. Before drinking, just add your 8-ounce can of espresso, 4 ounces of water and a packet CocoaVia® Daily Cocoa Flavanols Extract Supplement (Unsweetened Dark Chocolate). If you don’t want to use the canned espresso (or can’t find it), you can just add black coffee to the Mason jar brought from home – however, I do recommend the 8-ounce can of High Brew Double Espresso because it’s convenient and is made with just a light touch of cane sugar. Whole Foods usually carries it.

Shake, shake, shake up everything in the Mason jar and enjoy – this pre-workout shake isn’t too filling, so it stays down even if burpees are on the whiteboard.  Another thing, and GENIUS, if I might add – if you are in a situation where there might be multiple “mason jars” hanging around or if you want to differentiate concoctions in your own fridge, those cheapie rubber bracelets fit perfectly around the rim – everyone gets a different color! Scroll back up and look at the photo for my orange bracelet!

It's easy to take CocoaVia Favinol Extract Supplement anywhere.I think you’ll love this pre-workout beverage – it provides heat-healthy cocoa flavanols, sustaining energy thanks to the protein powder, and tastes great at any temperature. You’ll also really appreciate the CocoaVia® Daily Cocoa Extract Supplement that delivers the highest concentration of cocoa flavanols you can find. The use of cocoa flavanols, like those found in CocoaVia®, are supported by two decades of scientific research that suggest these powerful plant-derived nutrients may play a valuable role in cardiovascular health. It’s pretty much impossible to get enough of these cocoa flavanols through chocolate treats (you’d surely get sick!), the traditional cocoa processing, which includes drying, fermenting and roasting of beans, destroys many of the naturally-occurring flavanols. However, CocoaVia®supplement isolates the “good stuff” and packages it up for use in a convenient, versatile form, without all the calories and fat – my heart and I love them for that! For more information, visit www.CocoaVia.com

 †This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Are you a chocolholic? What do you eat before a workout? Did you run a race or have a competition this weekend? I’d love to know, please share in the comments below – XOXO, Jennifer

Dark Chocolate Espresso Pre-Workout Shake
Prep Time
1 min
Cook Time
1 min
Total Time
2 mins
 
Win your day and your workout with this easy-to-make pre-workout shake featuring the benefits of cocoa flavinols, caffeine, quality carbohydrates and sustaining protein. No blender or refrigerator needed.
Course: Beverage, Smoothies, Worout
Cuisine: American
Servings: 1 serving
Ingredients
  • 1 packet CocoaVia® Daily Cocoa Extract Supplement (Unsweetened Dark Chocolate).
  • 1/2 to 1 teaspoon dried honey crystals (like Nektar Naturals) or palm (coconut) sugar
  • 3 tablespoons chocolate protein powder about 1/2 scoop
  • 8 ounce can lightly sweetened espresso beverage or unsweetened strong black coffee
  • 4 ounces water
Instructions
  1. Add CocoaVia®, honey crystals, and protein powder to mason jar or shaker bottle. Add lid and lightly shake to combine.
  2. Add espresso and and water to powdered mixture. Shake vigorously until well combined.
  3. Enjoy as-prepared or serve over ice.

Dreamy Orange Vanilla Protein Fluff #1UpYourCup

We are several weeks into 2016 and I’m checking in to report how I’m sticking with my New Year’s health and wellness best intentions.  Increasing my flexibility? Taking baby steps, but to say I’m there is a stretch! Sleeping better?  Still just day dreaming about it. Drinking more water? That’s a check!  Keeping with my fitness routine? Of course, that’s the fun part of my day!  Whipping up creative protein-rich meals and snacks? Naturally – some good things never change!

 

One thing that hasn’t changed for me over many, many years is my love for Yoplait® yogurt. I have my “old friend” flavors, like Vanilla that is yummy just as it is or as the base for my many fit foodie creations, and new favorites like Plenti already packed with wholesome ingredients.  I don’t think my taste buds will ever get bored with Yoplait®  — with 125 flavors in the Yoplait® family and my imagination, I think I could come up with a new way to “1-Up My Cup” of yogurt every day for the rest of my life!  Yoplait 1-Up Your Cup

yoplait walmart

Love the Everyday Low Price on Yoplait at Walmart!

For example, adding a little carton of Greek 100 is a great way to pump up my smoothies with a creamy texture and boost of protein. Adding berries, bananas, chocolate chips and some sugar-free chocolate syrup makes a healthy sundae I would feel good about eating every day of the week!  Oh, and I’ve made a million yogurt parfaits, put yogurt atop my pancakes, and dipped fruit slices into dessert-like flavors such as Red Velvet Cupcake, Strawberry Cheesecake and Boston Cream Pie! Dreamy Orange Vanilla FluffSo, are you ready to 1-Up YOUR Cup? Today, I’m sharing Dreamy Orange Vanilla Fluff in an Orange Bowl — a frosty and fit treat made with Orange Crème Light Yoplait®.  The Orange Crème is from the “Light” line which is one of my favorite as I’m always looking for ways to avoid added sugar.

Love I can count on the Everyday Low Price on Yoplait®  at Walmart.

Love I can count on the Everyday Low Price on Yoplait® at Walmart.

 

I’m also happy to report that Yoplait® now adds NO aspartame to any of their flavors and they are easy to stock up on at your local Walmart —  that’s where I find all the best flavors!

Dreamy Orange Vanilla Protein Fluff

 

 

 

 

My recipe for Dreamy Orange Vanilla Fluff in an Orange Bowl incorporates vanilla protein powder to provide even more protein– after intense workouts and long runs, I need to PUMP IT UP with 20 to 25 grams of protein to help my taxed muscles recover.   Yoplait® helps me get a good start on that goal as I 1-Up my Cup!  This easy recipe doesn’t necessarily need to be served in an orange “bowl” and be tweaked to work with any of the yogurt flavors that appeal to you – how amazing would Chocolate Cherry Cupcake Fluff be?!

 

Dreamy Orange Vanilla Protein Fluff with Yoplait perfect for post workout treat.

How do you 1-up your cup? Do you make any special recipes with yogurt or use unusual mix-ins? Please share in comments, XOXO — Jennifer

This is a sponsored conversation written by me on behalf of General Mills. The opinions and text are all mine.

Dreamy Orange Vanilla Fluff in an Orange Bowl
Prep Time
5 mins
Total Time
20 mins
 
2 small oranges or tangerines 1 scoop ( 2 cartons Orange Crème Light Yoplait® 2 teaspoons mini chocolate chips 1 tablespoon chopped pistachios
Course: Breakfast, Dessert, Snack, Worout
Cuisine: American
Servings: 2 servings (2 halves each)
Ingredients
  • 2 small oranges or tangerines
  • 1/3 cup vanilla protein powder of choice (casein works best)
  • 2 small cartons Orange Crème Light Yoplait®
  • 2 teaspoons mini chocolate chips
  • 1 tablespoon chopped pistachios
Instructions
  1. Slice oranges (or tangerines) in half crosswise. Use serrated spoon to carefully remove segments, leaving outer peel intact. Set scooped out “bowls” aside.
  2. Squeeze juice out of extracted citrus segments (approximately ¼ cup). Use whisk to incorporate protein powder, adding a bit more juice or water if mixture gets too thick – but it should be pudding like.
  3. Gently fold in yogurt until just combined. Spoon into orange cups.
  4. Place in freezer to set up along with any excess “fluff” still in bowl. To serve, top filled oranges with remaining semi-frozen fluff and a sprinkling of chocolate chips and pistachios.