Happy, Healthy Watermelon Day Workout, Recipes & Giveaway

Posted on August 2, 2016 by Jennifer FIsher

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Many say the career advice to follow your passions is hogwash. “It’s not practical, ” they say, or “you can’t earn a decent living unless you’re extremely talented, really lucky – or, both.” “Do what you love . . . and you’ll probably starve.” As a female Jack-of-All-Trades-Master-of-None, I’m here to say baloney to that! Well, maybe not baloney, but instead to say “WATERMELON, BEEF and SALAD DRESSING” to that!

Yup, I’m doing what I love and I’m not starving either figuratively or literally. These are just some beloved clients of mine who have supported me and given me experiences not just as a food and fitness blogger and healthy chef, but as a creative consulting professional in the health industry. Nothing makes me feel fuller as a contributing member of society than helping others on a health and fitness journey in my own special way – and that, my friends, is definitely NOT starving.

So, in honor of National Watermelon Day (which is August 3rd), I wanted to spread a bit more watermelon love in my #LivingOnTheWedge way. Over these several years, some might think I’ve exhausted my ideas to showcase watermelon. Oh, I always have a new recipe, workout or health tip – and today, I have all three (plus a giveaway of goodies).

First up, the watermelon recipe. I actually posted it a couple weeks ago, but I want to make sure you don’t miss it because it’s just that good. Inspired by the funky fusion of the local food truck scene, my “Keep Austin Weird” Beef, Veggie & Watermelon Stir-fry features all my favorite ingredients from around the Central Texas area. Get the recipe HERE.

Not being one to brag or toot my own horn (hardly ever, haha), the National Watermelon Promotion Board has unofficially named me as the Inventor of the Watermelon Workout . . .it’s even better than being the creator of Prancersize or some other such thing! Well, golly, you can find a few of my watermelon workouts right there on the Watermelon for Health section of Watermelon.org and there are a few more over HERE!

Now onto the Watermelon Workout. Earlier in the month, I helped Watermelon.org share the benefits of this fruit in a healthy lifestyle by hosting a Watermelon Workout Challenge at the largest fitness convention on the planet, IDEA World in Los Angeles. Competitors had to spin a wheel and then bust out as many reps of the selected exercise as possible in 20 seconds – there were squat jumps, alternating lunges, Russian Twists, partner passes and more. Oh, and did I mention you had to hold a watermelon the entire time!

The idea was created mainly in the name of wholesome good fun and to make people stop, smile and talk about watermelon (which it did)– but everyone also commented on how is was actually such a great workout concept. Uh, yeah – have you ever tried to jump squat with a 20 pound watermelon?!

Today’s Watermelon Blaster Workout is designed to kick up your cardio and sculpt muscles simultaneously. There are four separate exercises in the set, each one is done as many times possible (with good form) in 90 seconds. After all four exercises are done, you get a one minute rest and then repeat everything over a few times for a total for four sets. Go at your own pace and modify as necessary – over time you will find that you can do more reps per set. I used a 5.5 lb personal-sized watermelon, go light or heaver as needed. You could also use a medicine ball, but then it wouldn’t be nearly as fun.

And here’s the video demo of the exercises. Enjoy and laugh if you will, I know I’m a watermelon dork.

And lastly, a Watermelon Health Tip from my friends at Watermelon.org. Watermelon contains vitamin B6, which may help break down protein, another important source of workout fuel along with carbohydrates. #WatermelonForHealth

Oh, yeah – and I’m having a Watermelon Day Giveaway, too! The prize include an assortment of watermelon-themed swag including a pair of watermelon knee socks (not compression, but still awesome), watermelon ankle socks, a sweet little fold-up nylon shopping back, two single-serve packs of sprouted watermelon seeds and a $10 gift card to Fresh Market so you can get a watermelon or two! Enter in the Rafflecopter app below!

a Rafflecopter giveaway

Slow (ish) Roasted Balsamic Tomatoes

Posted on July 30, 2016 by Jennifer FIsher

Editor’s note: This post was updated 9/25/2019

Tomato lover’s will be swooning over these Slow (ish) Roasted Balsamic Tomatoes — the are simple to make and bursting with intense flavor.

Read on to get all the recipe how-to, plus tips and serving suggestions for slow roasted tomatoes. Continue reading →

Running and Jumping for Joy About Compression Socks + #Giveaway

Posted on July 28, 2016 by Jennifer FIsher

I am a huge fan of compression socks and am hosting a giveaway for a really fun pair (of winner’s choice) at the bottom of post. I wear this type of knee sock for nearly every race and workout and also on those work days when I’m standing for lengthy periods of time at an event expo, teaching cooking classes or otherwise running around. In fact, I’ve found that on those days when I do have to stand up all day, I still have enough spring in my step later in the evening to fit my training in or going around with the jump rope in a pair of Polka Dot Compression Socks (as above).

I’ve written quite a few posts about compression socks in the past (like this one about compression and running-CrossFit-yoga, so I hesitate to rehash everything – but the basic ideas is that the compression in socks (which usually starts the strongest in the foot or ankle and then moves up the calf), keeps the blood flow from slowing and giving you that lethargic, swollen, dead-leg feeling. I like to call this squeezing, “happy hugs for your feet” – it’s doesn’t really feel as much “tight” as it does “embraced.” Anyway, this ‘hugging” encourages better circulation and, in turn, legs will feel more energized, less achy and heavy. Some doctors even suggest compression socks may help to prevent varicose and spider veins. Oh how I wish stylish compression socks were available during my pregnancies, as I had vein problems quite bad and was forced to wear thick, full-length compression hose in an awful “suntan” color” – I was quite the sight to behold.

But, today there are so many fashionable choices in compression socks that don’t sacrifice any of the function. BrightLifeGo.com is a great online shop that features a wide range of compression sock brands that will help you put your best foot (and leg) forward! The carry lots of great brands like CEP, Zensah and Top & Derby — of course, my favorite brands is Vim & Vigr – I am a very enthusiastic (and official) ambassador for Vim & Vigr products. I am actually wearing a pair right now as I type this up (which reminds me, while I wear compression for my active pursuits, they also help keep things circulating when sitting all day at a desk or on a plane).

VIM & VIGR socks are definitely do not have that elderly vibe that compression socks of yore had – these beauties are designed with rich colors, timeless patterns, and just enough sass to satisfy my funky style. Look at some of my favorites in the collage above! Every time a wear a pair (and I never keep them hidden under pants!) I am always stopped with questions and compliments about my socks!

If you are a newbie to compression socks, you may have legitimate questions before you shell out what is a fairly substantial chunk of change for a pair of socks – which typically run $30 – $60 per pair(although so WORTH it). BrightLifeGo.com has a easy to follow Guide for First Time Compression Sock Buyers that will walk you through the decision making process including identifying your primary need (from pregnancy or an on-your-feet job to maternity and travel) along with other concerns, like what grade of compression, what size and care instructions.

So, whohoo, I’m so excited that BrightLifeGo.com is letting me give away a pair of is Vim & Vigr compression socks (of winner’s choice) to one of my readers. They have GUY’S SOCKS also! Check out the Vim & Vigr collection at Bright Life Go right HERE! Then, see below for the entry instructions and Rafflecopter widget.

a Rafflecopter giveaway

Steak and Quinoa Squachos – NachOMG!

Posted on July 27, 2016 by Jennifer FIsher

You may be thinking, “Ummmm, excuse me . . . but what the heck on God’s green Earth are SQUACHOS”? This quick and easy appetizer is a healthy swap for traditional nachos made with tortilla chips which are typically fried, overly salted and plentiful in carbs (if you’re counting). Made on slices of summer’s finest squash, my Steak & Quinoa Squachos are, in two simple words, “life changing!”

The farmer’s markets (and personal gardens of you green-thumbers) are exploding with green zucchini and yellow summer squash this time of year — and this fun and fit finger food is a tasty way to take advantage of a bumper crop and squeeze a few extra veggies into the day.

Recipes similar to this use panko bread crumbs to create that familiar nacho crunch — but that defeats to purpose of my low-carb, higher protein mission. So, instead, I tossed together almond meal and cooked quinoa with a bit of cheese to create a tasty texture on top of each squash disc.

I used two of my go-to non-GMO, gluten-free and certified organic pantry staples from NowFoods.com — Tri-Colored Quinoa and Raw Almond Flour. This tri-color quinoa a blend of white, red and black seeds and is a great source of protein and iron — I typically serve it as a side dish or salad, but freeze leftovers for speedy recipes like this! Raw Almond Flour (or Almond Meal, as some people call it) is simply finely ground almonds and it makes a great low-carb swap for flour in many recipes. If you can’t find these products in your market, I’ve dropped the Amazon links below.

Now, if you’ve been following along on the blog or social media, you know I’ve been sharing my (numerous time) journey on the Protein Challenge and encouraging others to join. This free 30-day challenge sponsored by BeefLovingTexans.com (who I also originally developed the Squacho recipe for) shows you how to tweak your daily protein intake for optimal heath — to be very succinct, you should be getting about 25 – 30 grams of protein at each of your three meals — and also protein rich snacks throughout the day and possibly at bedtime, depending on your activity level. You can register for the Protein Challenge and get tips, support and recipes HERE.

So, are you making these Squachos this weekend, or what?!

What are your other plans – a race, a vacation, just catching up on the to-do list? Let’s chat in the comments below – XOXO, Jennifer

Crazy Low-Carb Good Steak & Quinoa “Squachos” @beeflovingtexans @nowfoods #proteinchallenge #sp

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Steak & Quinoa Squachos

You'll exclaim "squash-OMG" when you taste these unique beef nachos that swap tortilla chips for discs of zucchini -- almond meal and quinoa create a crunch texture while keeping the appetizer gluten-free and low carb.

Course: Appetizer, Snack

Cuisine: American

Servings: 8 as appetizer

Ingredients

baking spray
2 lbs summer squash (such as zucchini, crookneck etc.)
1/2 cup raw almond flour I like Now Foods "Living Now" brand
1 tablespoon dry fajita seasoning
1 cup shredded sharp cheddar cheese
1/2 cup cooked quinoa I like Now Foods "Living Now" brand
2/3 cup prepared Pico de Gallo, drained of any excess juice
1/2 cup fresh chopped cilantro leaves
garnishes salsa, guacamole, sour cream or others as desired

Instructions

Preheat broiler on high. 2. Line two rimmed baking sheets with foil, coat with baking spray.
lice squash into ¼” slices. Place squash, with edges touching each other, onto baking sheets.
In bowl, toss together almond meal with dry fajita seasoning. Stir in cheese, cooked quinoa and almond meal until combined.
Use a tablespoon to pile a big dollop of this cheese mixture on top of each squash slice. If leftover topping in bowl at end of dolloping, sprinkle evenly across tops.
Cut leftover steak or fajita meat into bite-sized pieces. Place a piece of two of beef on top of each Squacho.
Place oven rack on second to top position. Broil Squachos for 2 to 4 minutes, or until cheese mixture bubbling and turning golden brown on edges Watch carefully to prevent burning.
Remove from oven and sprinkle with drained Pico de Gallo. Serve with other desired accompaniments such as guacamole, sour cream or salsa.

Hear Me Roar – PMS and the Athlete #LetsTalkPMS

Posted on July 25, 2016 by Jennifer FIsher

I am a female athlete, hear me roar! I love the strength, power and grace shown by women in sports, and believe, in many ways, female athletes are superior to men. Now, don’t get your panties in a wad, gentlemen – obviously you have an arsenal of strengths including sheer muscle volume and all the testosterone stuff. I’m not arguing a 100lb female can beat a 200lb guy in an arm wrestle, so don’t challenge me please! Despite a woman’s brain wiring, body composition and hormones being very different to a man’s, she can still be very successful in sports. We women are naturals at teamwork, multi-tasking and making less impulsive decisions. Women also have a different muscle-to-fat composition which, in general, can help spare glycogen in endurance events, and some of our hormones, like estrogen, have been shown to make us stronger in adverse conditions

However, every once in a while, my female ROAR is a little weak – namely on those days when I’m suffering from Pre Menstrual Syndrome. So, #LetsTalkPMS . . . The fatigue, muscle aches, bloating, sore chest, irregularity and mood swings the week before my period starts can take the attack factor out of my workout schedule if I’m not proactive. Thankfully, I have been spared many instances of PMS as I haven’t had my period on a regular basis in 25 years between long-term bouts of amenorrhea, pregnancies/nursing and now middle age (sorry if TMI). So while my periods usually can’t be planned for, they also aren’t completely unexpected – because of the annoying PMS reminder!

While female hormones might not always be fun ,the are definitely functions — I mean, sheeze, we make a baby! The level of hormones in the female body during different parts of the cycle also play a factor in the metabolism of carbohydrate, fat, and protein, blood plasma volume, and tolerance to heat – all of these are important factors in many sports. Ironically, while the week or so leading up to your period may have you feeling super PMS-y, this “low hormone” stage is considered by many experts to be optimal for female athletic performance. But, you have to manage the physical and mental challenges of PMS and kick them in the buttt!

Now, if I wasn’t into running, CrossFit, yoga, lifting weights and so many other sports, I would probably be caught completely off guard by my infrequent visit rom Aunt Flow. However, there’s something about being a competitive athlete that I believe keeps a woman more in tune with her body, and therefore more likely to notice the onset of PMS symptoms. Oh, and I know!

Since I don’t like to take time off from training or use prescription medications except when life-or-death necessary, I have looked for natural ways to treat PMS. One of the natural products I really like is Jayde from IntraNaturals. Jayde Natural Pain Relief is “100% Herbal Happiness for Women During their Menstrual Period” that may help soothe cramps, relieve muscle aches, and ease general discomfort.

The natural ingredients in Jayde include Cramp Bark, Turmeric Curcumin, Boswellia, and Bromelian—all inspired by the ancient healing powders of Ayurvedic herbs. The only herbal ingredient I wasn’t familiar with was Cramp Bark – so I reached out for more information. Cramp Bark is a smooth muscle relaxant with similar properties to valerian that targets the uterus specifically to reduce inflammation. It may help lessen ovarian and uterine cramps both before and during menstruation.

As a disclaimer, the benefits statements of Jaye have not been evaluated by the FDA but, my experience with this natural solution to PMS has been nothing but “thumbs up,” – plus the capsules are easy to take once or twice a day as needed. Additionally, Jadye is vegan, nonGMO, gluten-free, soy-free and comes with a 100% Lifetime Guarantee. This promise of quality means that if you should become dissatisfied with the product at any time, the company will gladly offer a full refund.

This is another amazing reason to love Jayde and IntraNaturals! With every order, IntraNaturals donates to their non-profit partner, Vitamin Angels, in order to provide life-changing nutrition to children in need (40,000 kids/women helped through their donation last year). Through this program, children and pregnant mothers without adequate access to important nutrients needed for optimal health are provided life-changing vitamins. While I’m over here freaking out my PMS symptoms (honestly, pretty trivial in the scheme of world health), others don’t even have the basic vitamins they need to thrive . . . or survive. So, I feel twice blessed knowing I have the means to take care of ALL my health concerns while helping children and pregnant mothers much, much less fortunate.

Hear me ROAR! PMS and the Athlete #Jayde helps @IntraNaturals #LetsTalkPMS #Ad

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Do you avoid working out when you have PMS or your period? What is your worst symptom? Share in the comments if you care to – XOXO, Jennifer

Thank you to IntraNaturals for kindly sponsoring this post. All opinions are 100% honest & completely my own.

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The Fit Fork

Happy, Healthy Watermelon Day Workout, Recipes & Giveaway

Slow (ish) Roasted Balsamic Tomatoes

Running and Jumping for Joy About Compression Socks + #Giveaway

Steak and Quinoa Squachos – NachOMG!

Hear Me Roar – PMS and the Athlete #LetsTalkPMS