Run or Workout? Apples Core to Training Diet + Recipes

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Why Apples are Core to a Runner's Diet - find out the health benefits and how they can improve your training.There’s truth to the saying “An apple a day keeps the doctor away.”  This popular fruit has a bushel of benefits to keep the general population and athletes healthy and well. For example, apples are low in calories yet high in fiber, certain vitamins (like C), antioxidants and phytonutrients, making them a filling and snack that helps maintain weight and optimize health.

Avoid Apple Overload -- so just what IS considered a healthy serving of apple?

But, like everything else, you can over indulge. The suggested serving for an apple is about 1/3 pound, about 3″ in diameter (think of a tennis ball). However, most apples you see today at the market are not just large, the are super JUMBO! So, whether you run, swim, CrossFit or play team sports like basketball or lacrosse, there are even more reasons to add a healthy serving of apples to your training diet. Here are a few:

Healthy Carbs: Apples contain fructose, a natural fruit sugar that buts gas in the tank for your workouts. A medium apple has about 20 grams of carbohydrates.

Recovery: The healthy carbs in apples are also important for post-workout recovery, namely to replenish glycogen and fluids stores and help synthesis protein so that the body can repair taxed muscles. That’s why I always pair my apple with a Core Power High Protein Shake!

Hydration: Apples are about 84 percent water and another way to replace potassium and other electrolytes lost through sweat during exercise.

Gut Health: Pectin is found in apples, a prebiotic that promotes friendly gut bacteria. A healthy gut helps to “move things along” so that you won’t feel bloated and weighted down for your workout.

Endurance Booster:  Some studies suggest that quercetin, a flavonoid found in apples (especially the peel), may improve athletic endurance by affecting the oxidation process to muscles and increasing V02 Max.

Perfectly Portable: An apple comes packaged in its own wrapping will stay fresh for days (if not weeks) without any special treatment, making one an ideal snack to keep stowed in your purse or gym bag.

Versatile:  In addition to crunching an apple out of hand, there are plenty of easy and healthy ways to incorporate more apples into your diet including Apple “Nachos,” applesauce and baked apples.  It’s also easy to chop up apples and add them to protein pancake batter, stir frys and salads.

SOME OF MY FAVORITE APPLE RECIPES:

Cinnamon Super Oatmeal Stuffed ApplesBaked Cinnamon “Super Oats” Apples my just be the most comforting, homey breakfast ever made with a big apple and whole grain oats “superfied” with additional seeds and nuts.

caramel granola apple dessertCaramel Crunch Apple Nachos are are unique and healthy treat for parties, celebrations, fiestas and just plain ole everyday healthy snacking!

Apple Ring Protein PancakesApple Ring Protein Pancakes are a muscle-making spin off on my Grandma’s famous fritter recipe. Healthy carbs from the apples paired with a bit of protein powder are ideal for refueling after a hard run or workout.

Healthy raspberry apple snackRaspberry Chocolate Apple Rings simply require spreading a chocolate nut-butter over sliced apple and topping with raspberries.

Apples Core To Run & Workout Diet + Handpicked Healthy Recipes #Fitfluential

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So, are YOU an apple fan? Do you eat an apple a day . . . or an apple a week? What is your favorite way to eat an apple? Please share in the comments below – XOXO, Jennifer 

 

Motivational Confidence “Uppers” for Life, Love . . . and Sports

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The Importance of Confidence -

I’m an UPPER, not a DOWNER. I’d love for you to read the guest post I wrote for Vim & Vigr about “Self-Love” and discover how I stay UP on myself.   When my friends at this awesome active brand asked me to share, I’m pretty sure they scored the Queen of Loving Yourself – I mean, have you seen my Instagram Profile?!!

Instagram @TheFitFork

What other people think of me is none of my business. Inspirational QuoteI’m half kidding when I say that and half not — it takes a good dose of chutzpah and big brazen cajones to put yourself out there for everyone to judge!  But, it doesn’t really matter what other people think about me, just what I think about me. Of course, God’s opinion of me matters and then, to a degree, my family and very closest friends, but otherwise what other people think of me is none of my business (haha)!   This once shy and self-doubting young girl is now an unabashed confidence queen – read the post “I’m Not Embarrassed to Say I LOVE Me” and find out how I get my mind and body in the right place to achieve my sports, family, work and life goals!

I will not Self Doubt - motivational inspirational quoteI have never been much of a sugar-coated quotes type of person or someone who wants to sit around all day and talk about feelings – especially when daylight’s burning and I want to run, workout or practice yoga. However, during these alone times my mind is freed up to reflect on personal mantras (this is one) and focus on popular motivational sayings – I find this to be a productive way to pull up my confidence when it is sagging.

Here is a collection of “Confidence Uppers” I curated for Mode Media – hopefully one or two of these quotes will inspire you as much as they did me!

Check out Confidence Uppers For Life, Sports & Self-Love

by The Fit Fork at Mode

onfidence & Humility above all else - motivational inspirational quote

Confidence “Uppers” | Take 2 and Kick Butt in the Morning #Motivation @VimVigr @ModeStories

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What quote, mantra or what-have-you boosts you confidence? Do you have a favorite I didn’t mention?  Who is the most confident (in a good way) person you know, what makes them that way?  Please share in the comments below – XOXO, Jennifer  

This post sponsored by Mode Media, but all opinions, thoughts, ideas and kick-butt awesomeness are my own. 

Almond Eaters Make Better Athletes + Almond Apricot Bar Recipe

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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!

Almond Eaters Make Better Athletes + Energy Bar Recipe @almonds #NationalAlmondDay

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

Surf & Turf Recipes for a Delicious Date Night

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Surf & Turf Recipes - simple and delicious dishes featuring beef and seafoodEver find it hard to decide between serving seafood or steak when making a romantic dinner or special date night? I say, why deny – the marriage of meaty, mouthwatering steaks with delicate, succulent seafood is a bond that shouldn’t be broken. In fact, I’m pretty sure SURF AND TURF are those three little words your significant other wants to hear on Valentine’s Day. And, maybe “I LOVE YOU” later! Here are a few favorites from my personal recipe collection and from friends at Cooking Light and Texas Beef Council. Pair up one from the beef list and one from the seafood list for a memorable meal your love will LOVE!

FAVORITE STEAK RECIPES FOR DATE NIGHT:

Spice Crusted Tenderloin Steak - TheFitFork.comSpice-Crusted Tenderloin Steaks – I don’t know how many times I’ve made this insanely good beef recipe – you just can’t go wrong with tenderloin.  Slice up your beef into filet steaks (or ask the butcher) and get grilling. If it’s still cold outside, this simple recipe works well on an indoor grill pan like this one XOXOX.

 

Pomegranate Steak with Quinoa makes a healthy date night meal

 

 

Pomegranate Steak with Quinoa – The additional of an ancient grain makes this strip steak super well balanced!

Pan Seared Strip Steak is surprisingly lean, but tastes sinfully delicious.Pan-Seared Strip Steak – Smoky, savory and seemingly sinful, this recipe is made with a strip steak which is actually quite lean. I’d be inclined to sprinkle some blue cheese on top for an umami one-two!

 

 

 

 

Mojo Flat Iron Steak

Mojo Flat Iron Steak – Flat iron is a very tender cut of beef, slice thin and serve with some grilled shrimp for a tasty tropics-inspired treat!

FAVORITE SEAFOOD RECIPES FOR DATE NIGHT:

Cumin-Dusted Seared Sea Scallops are so quick and easy to make -- plus very healthy!Cumin-Dusted Seared Sea Scallops – My simple recipe for scallops is super flavorful and can be made in mere minutes while steaks are resting!

Crab Stuffed Lobster with Citrus DressingCrab-Stuffed Lobster with Citrus Vinaigrette – I went coastal crazy when I tried this — this easy lobster (and crab!) recipe is so easy and elegant plated as a side dish with the perfect steak.

 

 

 

Shrimp sauteed with Cajun spices

Sauteed Creole Shrimp – I originally made these quick Cajun-inspired shrimp to toss on a salad but found a few strategically placed atop a steak are spicy magic!

Lemon Grilled Bay Shrimp are sure to add some zest to any meal!Lemon Grilled Bay Shrimp – Let shrimp soak up flavors in a 10-minute pre grill marinade of lemon juice, garlic and simple spices. I serve with the wedges, it looks so lovely!

 

 

 

 

3 Words Your Love Wants to Hear #SurfAndTurf Beef & Seafood #recipes @beeflovingtexans @cl_blogger

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So what are your dinner plans for Valentine’s Day? Do you love beef and seafood — are you more surf or more turf when it comes to life?  Please share in the comments below — XOXO, Jennifer 

 

 

DIY Garlic Pizza Sauce and Saucesome Food Pairings

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Two-Minute Homemade Garlic Pizza Sauce can be made in a flash, saves money and lets you control the spice.Yeah, yeah . . . National Pizza Day was yesterday. I may be a day late, but definitely not a dollar short with this easy-to-make homemade garlic pizza sauce recipe that will take your pie to the next level. Homemade garlic pizza sauce tastes better, saves money and can be made ahead and frozen for a busy weeknight dinner solution. Store-bought sauces can be kind of pricey, especially the better ones – but my creation saves you some dough (see what I did there?) that can be put towards your favorite fresh toppings. Personally, I love Campari tomatoes, spinach and roasted garlic – but the kids are pepperoni addicts all the way. As for the crust, I’m staying out of the crust controversy – pan crust, thin crust or even cauliflower-carrot crust, it’s up to you. Make it your way, I’m just here to share the sauce. DIY Homemade Pizza Sauce is perfect for your pie and to use with nearly everything -- sauce to dunk bread, shrimp, cheese, to toss with pasta or zoodles, or to simmer with eggs!The secret to this pizza sauce recipe is a can of “fire-roasted” tomatoes and Instantly Fresh herbs – I’m a big fan of these freeze-dried herbs and garlic from Litehouse Foods, but you can also use regular dried herbs or fresh if feeling fancy.  Those not in the know would think this hearty sauce had been simmering all day on the stovetop and not whipped up at warp speed in a blender. Make a double batch and freeze for a busy weeknight dinner solution. Other recipes that are insanely good with this pizza sauce: Egg & Zucchini Ragu Eight Minute Egg & Zucchini Ragu   More Eggs . . .Portabello Eggs Inferno:   Portobello Eggs Inferno makes a quick and easy breakfast, lunch or dinner! Dip Roasted Spicy Creole Shrimp into Pizza Sauce (instead of cocktail sauce): Shrimp sauteed with Cajun spices  

DIY Homemade Garlic Pizza Sauce to Pour on Saucesome Things #CLblogger #Fitfluential #InstantlyFresh

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So, what is your favorite topping for pizza? Dare I ask, what is your sauce strategy? Do you cut your pizza in wedges or squares? Do you consider pizza something for a “cheat” day or a well-balanced, hand-held meal? Please share in the comments – XOXO, Jennifer

Linking up with Running On Happy and The Fit Foodie Mama

DIY Homemade Pizza Sauce is perfect for your pie and to use with nearly everything -- sauce to dunk bread, shrimp, cheese, to toss with pasta or zoodles, or to simmer with eggs!
Print
DIY Garlic Pizza Sauce and Saucesome Food Pairings
Prep Time
2 mins
Total Time
2 mins
 
No pre-packaged pizza sauce here, this easy homemade recipe takes your pie (and pasta) to the next level, saves money and lets you control the spice.
Course: Condiment, Main Dish
Cuisine: American, Creole - Cajun, Italian
Servings: 16 servings
Ingredients
  • 1 15-oz can fire roasted tomatoes, drained
  • 2 tablespoons oplive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon minced garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried red pepper flakes more or less to taste
Instructions
  1. Add all ingredients to blender and blend for approximately 45 seconds or until ingredients combined and tomatoes broken down but not completely pureed. Spread out sauce thinly on prepared pizza crust. Makes sauce for 3 medium or 2 large pizzas. Store leftover sauce in refrigerator or freeze in air-tight zip-top plastic bag.