We were all so quinoa crazy a few years about and I’m bringing back the love! Check out these beautiful, nutritious and amazingly nutritious fruit and quinoa salads. Most have enough protein to make a balanced and satisfying meal, but you can also add your favorite protein — like shrimp, salmon, or beef – to the toss!
Actually, I’ve never given up my love for this ancient grain (which is actually a seed) that boosts your diet with nutrients like B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E, and fiber. Additionally, quinoa is also one of only a few plant foods considered a complete protein, containing all nine essential amino acids.
Pomegranate Orange Quinoa Salad: This festive quinoa salad featuring pomegranate and orange is lovely for seasonal celebrations but can be made year-round for weeknight dinners thanks to those little tubs of pomegranate arils. The simple creamy dressing has a vinaigrette vibe but with Greek yogurt and date syrup for even more flavor.
Watermelon Raspberry Quinoa Salad with Ginger Mint Dressing: This fully-loaded watermelon quinoa salad is made hearty enough for a full meal with quinoa, sunflower seeds, feta cheese, loads of greens, juicy watermelon and raspberries. The Ginger Mint Dressing is so aromatic and invigorating, and easy to make in a personal blender.
Clementine Quinoa Kale Salad with Minty Poppy Seed Dressing: Clementines or any other type of “easy-peeler” tangerines (like Halos, Cuties, etc.) are fun to eat – even in a fruit quinoa salad! Get your boost of vitamin C (from the citrus + kale) in this fiber-loaded salad.
Maple, Pecan, Raisin Butternut Squash Quinoa Salad: While this quinoa salad might be screaming fall, it’s a taste sensation to make year-round. If you can’t source butternut squash, you can usually find a bag of cubed quash in the freezer aisle. If you’re not a fan of raisins (but trust me, that add so much YUM to this recipe), they can be left out.
Super Clean Strawberry Spinach Quinoa Salad with Zingy Vinaigrette: This strawberry quinoa salad is crave-worthy with baby spinach tossed into nutty quinoa and walnuts. It’s all balanced with a subtle sweet-tart flavor thanks to juicy berries and crispy Granny Smith apples and zingy vinaigrette
If you’re reading this, you’ve probably had some level of curiosity about how CBD helps running and workout recovery. I personally grappled with “should I” or “shouldn’t I” take CBD for quite some time Of course, I had heard of CBD, people had been knocking on my metaphorical door for quite some time. Truthfully, it sounded like the latest, greatest alleged “cure all,” so, of course, I was skeptical and had my concerns.
Eventually, I decided to try CBD for myself after taking the time to look at the research, to understand more in depth what CBD could do for me (and what it wouldn’t do to me), and how this all would benefit my lifelong fitness journey as an athlete over 50.
But First, Is CBD Safe?
I was compelled to learn more about CBD for runners an athletes– was it safe to incorporate into my endurance routine and would there be unwanted outcomes? I mean, although CBD is naturally occurring chemical plant compound with potential therapeutic effects, one of my main concerns was I going to feel weird, high or not in control of my body and thoughts – and would I fail a drug test?! I’m super conservative and mindful about what I put into my body, so I did my due diligence. I learned that CBD and THC (tetrahydrocannabinol), the well-known cannabinoid that provides psychoactive effects, have NOTHING to do with each other except that they hail from the same plant. So, NO feeling high with CBD – whether that’s a good or bad thing for you, ha-ha! Plus, it is important that you use a high-quality, trusted brand, – I’m using Venga CBD made specifically for endurance athletes.
Pre-CBD Self-Assessment: Before starting my CBD regimen, I was experiencing some pretty common issues among athletes, especially us older ones. Things like muscle and joint soreness from trying to keep up with daily training plus a little arthritis pain here and there. Poor sleep, chalked up to slow workout recovery, the joys of menopause and busy mid-life responsibilities, and a brain that doesn’t want to fire down at night. A little pre-race and general life anxiety. Nothing too serious, and I hate to complain as someone who is healthy and fit and blessed in a million ways. But yet these body and mind stresses were nagging enough that it was making it harder and harder for me to stay in the game as a competitive athlete.
My CBD Routine: I started using various products in the Venga CBD portfolio (see below). I chose this brand for many reasons, including their wealth of online resources explaining how CBD can help improve performance. When I say, “improve performance,” please understand that CBD is not a performance enhancer in the moment, but rather it benefits other areas of your life as an athlete such as recovery, pain management, sleep, anxiety, and more. Venga also is designed specifically for the athlete lifestyle and also uses a proprietary method in drastically improve (up to 5x more) the bioavailability of CBD in the body as compared to other brands.
Ultra Gels (boosted with curcumin): I take 1 or 2 of these cbd oil capsules based on my training load and perceived load.
Aid Station Gummies: These are the best CBD gummies and are easy to take along during training or a race for an energy boost — and they taste great too.
Super Sleep (with Melatonin and CBN): Good sleep is where we recover and make gains and I use these, not every night, but on an as-needed basis.
Recovery Balm: This CBD balm for athletes smells great and helps my aching hands, fussy hips and sometimes knees. I apply it before and after workouts, as needed.
Post-CBD Self-Assessment: After taking my CBD regime for 60 days, I was feeling pretty great. I needed to increase my running mileage training for an upcoming event, and I was able to do that easier on this CBD routine that I was able to in the last 5+ years.
As I said earlier, when it comes to CBD for athletic performance, you CAN’T look at as a performance enhancer (per se) that you pop and it makes you run faster or lift heavier in the moment. It’s NOT that. But CBD can help you recover better and quicker, so you can train harder and longer – and that’s where the gains are! I’ve also noticed, that I’m sleeping a better without anxiety. Funny thing is that I’d consider myself an easy-going person, but at night is where my anxiety that has piled up through the day comes flooding out! Now my brain feels calmer and more relaxed until I drift off.
I’m so happy that I started taking CBD in my 50s, not just because I’m still out there pursing my passions full speed ahead – but because it has helped me mostly eliminate use of NSAIDS (like Ibuprofen(Advil), Naproxen (Aleve), Aspirin) which studies have shown carry risk of cardiovascular issues, kidney damage, high blood pressure and even may slow muscle and tissue repair.
Final Thoughts: As an older endurance enthusiast, I would give the thumbs up to incorporating a CBD for athletes in your training. I encourage you to do your own research and make an educated decision. You will want to use a brand that is trust-worthy, effective in terms of bioavailability, and free of all TCH. As mentioned, I use Venga CBD – and if you should so choose to try it out, feel free to use my discount code THEFITFORK-15 to save 15%
Save 15% at Vega CBD with code THEFITFORK-15
Disclaimer: These are my personal opinions and experiences. You should always consult with a healthcare professional before incorporating CBD or any other supplement into your regimen.
No-Bake Jam Oat Cups are a smart way to satisfy your sweet tooth! Customizable to your mood of the moment, by using any flavor sugar-free jam, jelly, preserves or even smashed fresh fruit like berries or banana.
We all have those times when we need something sweet, and these jam-filled oat cups are easy-to-make, require no baking — it’s really just a few simple steps.
Go ahead ad cave to the craving for something without guilt. Just a little natural sugar from banana, and the rest of this no-bake dessert recipe is put together with smart swaps.
Here are some of the better-for-me ingredients I like to use in this healthy snack recipes and lower carb treats:
Sugar-Free Jam (or you can even just use mashed fresh berries)
Eat Garnish Oat & Seed Butteris a great seed-allergy option, but ANY nut or seed butter will work. Use code FITFORK975 to save 10%.
Plant-Based Protein Powderin the crust mixture gives these treats a little more oomph. Clean Lean Protein from Nuzest is my go-to. Save 15% with code FITFORK.
TIPS TO MAKE OAT JAM CUPS
Banana Guidance: “Half of a medium banana” called for in this recipe can be subjective, but it’s about 60g of banana without peel. Or, if you’re eyeballing it, about 3 1/2 to 4-inches in length. However, if you think the mixture looks too sticky (like you used too much banana), just add a few more oats to the mixture, you really can’t mess this up.
Filling Ideas: Sugar-free jam with chia seeds mixed in is what my recipe calls for, but you can test around with other fillings — like smashed banana, smashed berries, tangerine slices, a dollop of nut or seed butter — really whatever floats your boat.
What to Make In: I really recommend silicone muffin cups, this makes them easy to pop out when frozen. Also, bonus, they are reusable. I wouldn’t use paper liners, they get soggy and/or stuck to the treat. You can skip liners all together and freeze in the actual muffin tins, just let soften for a few minutes on counter before trying to remove.
Freezing Step: Don’t skip it! These oat jam cuts need to set up in the freezer for about 30 minutes, otherwise it will just be a big sticky mess. Afterward you can store in the fridge OR freezer, depending on your preference on how to heat them (softer vs harder).
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Note: This post contains affiliate links. I earn a small commission for any sales generated through the link. This helps me offset overhead for The Fit Fork, thank you!
No-Bake Jam Oat Cups – Lower Sugar and Gluten-Free
Prep Time
5mins
Total Time
30mins
Enjoy a sweet treat with none of the guilt – or baking! For the filling, use the sugar-free jam of your choice or even smashed fruit!
Servings: 6servings
Calories: 180kcal
Ingredients
1/2medium banana, slicedabout 60g, after peeling
30gvanilla protein powderor can substitute a flour
¼cupnut butter
1/2cuprolled oats
¼cupsugar free jam
1tbspchia seeds
1/3cupsugar-free chocolate chips
1 ½tbscoconut oil
Instructions
In a medium bowl, mash together banana, protein powder and rolled oats Press into 6 cavities of a regular sized muffin pan lined with silicone liners. Pushing oat mixture up the sides a bit to form an indention for the jam.
Stir together the jam and chia seeds. Place a skosh under 1 tablespoon of jam mixture into indention of oat cup.
Melt chocolate and coconut oil in 30 sec increments in the microwave, stirring between until all chocolate is melted. Pour on the cups, dividing equally. Freeze 25 minutes to set.
Enjoy your treats! Keep them in the refrigerator for up to 1 week or frozen up to 3 months.
Recipe Notes
Nutrition per serving: 180 calories, 12g fat, 11g carb (2g fiber, 2g sugar), 7g protein
As you can see, I’m feeling rosy and all about PINK breakfast today — I must be in the mood for Valentine’s Day! Check out these 10 protein-packed breakfast recipes, you’ll fall in love with the pink food, great nutrition and amazing taste!
Raspberry Beet Overnight Oats help you lessen stress on busy mornings. Whip up this pretty in pink recipe loaded with nutritious ingredients before you go to bed and wake up to an amazing breakfast. 287 cal, 40g carb (9g fiber), 9g fat, 13g protein
Raspberry Cheesecake Protein Spread comes together with just a few simple ingredients and can be kept in the fridge for the week, to spread on toast, bagels or dollop into your oatmeal. Each 2 tablespoon serving has 84 calories and 8g protein.
Sugar-free Strawberry Protein Cupcakes(aka “breakfast cakelettes”) seem like dessert but are balanced enough for a sweet breakfast mosh. Make in muffin cups or a silicone flower mold. Each serving has125 calories, 8g protein, 6g fat and 5g net carb.
Strawberry Cottage Cheese Protein Waffles are a quick and easy breakfast that featuring my basic cottage cheese protein waffle recipe, but made “berry” extra with strawberry protein powder and freeze-dried strawberry slices ground up together and blended in the batter. Each generous-sized serving (3 waffles) has 213 calories, 5g fat, 21g protein and 20g carb
Strawberry Protein “Puppy Chow” is a human treat featuring strawberry protein powder and crushed dehydrated strawberries (plus some other good things) combined with everyone’s favorite gluten-free rice cereal. A fun snack and breakfast on the go. Each serving: 152 calories per serving with 5g protein, 15g net carb.
Strawberry Cheesecake Quinoa-Oat Bake, it’s healthy, hearty and makes enough for a crowd – or to freeze for meal prep. Prepared with the dynamic duo of of steel cut oats and quinoa, this easy breakfast recipe provides lots of whole grains to fuel the day. Each serving has less than 200 calories, 8 grams of protein and just 7 grams of fat.
Protein Pink Drink is my take a popular coffee-house drink. The “pink” comes from tea – try hibiscus tea or pomegranate tea. Just 60 calories per serving and only 1.4 net carb – but 7g protein to help you meet your goals.
Hot Spiced Watermelon Lemonade with Collagen: In cooler weather, I can be chilled to the bone – especially once I stop running. This hot drink is a watermelon workout recovery treat that warms me up, provides all the benefits of watermelon but also with some collagen for joint and muscle management (and protein boost), plus turmeric for anti-inflammatory relief.
Note: This post is sponsored by National Watermelon Board. Visit them at Watermelon.org for everything watermelon!
You don’t need to hit the gym or invest in expensive equipment when you use this surprising tool for the ultimate at-home core workout – a personal-sized watermelon!
Exercising and watermelon both make me feel happy and like I’m taking care of my health. And, keeping your core strong is so important as you get older, a strong core helps improve balance and stability, minimizes fatigue and the chance for injury, and keeps you functionally fit to keep on doing fun things.
Pick a smaller, “mini” watermelon about 4 to 6-pounds and 10 to 15-centimeters in diameter. This is the typical range for personal-sized watermelon sold year-round in most local markets. Weigh your watermelon to make sure, heavier isn’t necessarily better in this core workout.
After the workout, you can slice your watermelon and enjoy it as a post-workout snack – your body will benefit from the hydration (watermelons are 92% water), vitamin C, natural carbs to replenish energy, and other beneficial nutrients that work in harmony with a balanced diet.
Watch this short video which shows the core exercises!
Try these Core Exercises with a Personal-sized Watermelon
(Repeat for 2 to 4 sets, depending on fitness level)
Kneeling Lift to Bend: Kneel with one leg forward. Set watermelon in front of kneeling leg, even with foot on other side. Reach with both hands to pick and raise overhead in slow reverse chop motion. The bend at side, stretching obliques, before returning to top. Lower watermelon and repeat. Repeat 10 times each side.
Bicycle with Watermelon Weave:Sitting on bottom with legs and torso extended into a bike crunch position, hold watermelon in left hand. As you bend your right knee, bringing watermelon towards your chest, and pass the watermelon under the leg as it’s bending Grab the watermelon with your right hand, then switch leg positions and reverse the move to return to the start.
Prone Legs-Up Toe Touch: Lay on back with legs straight up in air. Hold watermelon with both hands and lift arms and torso upward, while contracting abdominals, to reach toes with watermelon or come as close as possible. Lower to the ground. Repeat 10 times.
Plank Roll Outs: Get into a straight-arm plank position with watermelon near one hand. Roll watermelon backward toward feet while you pike upward into a downward dog position. Next roll the watermelon forward to the start position. Repeat 5 times, each side.
Around the World: Kneel on both legs and hold watermelon in front of you. Pass the watermelon from the right hand to left hand and then around back of body coming back to start position. Note: you can do this exercise standing up, but if the watermelon drops, it could break. Repeat 10 times going each way.
Superman Watermelon Lift: Lay on stomach, with legs straight behind you and arms straight in front (watermelon between hands). Squeeze glutes to protect lower back and slowly lift legs up off the ground as far as you can while at the same time also lifting chest up and watermelon up with arms – hold for a few seconds. If this is too difficult, focus on the leg and chest lifting while keeping watermelon on floor and rolling it back and forth between hands. Repeat for 10 holds.
Watermelon Russian Twists: Sit upright with glutes on mat and feet lifted off ground. Rotate your torso from side to side, holding watermelon in both hands and moving to each side of body. Repeat for 10 twists on each side.
