My Best Recipes, Workouts & Bloopers of 2014 – TheFitFork.com

On the last day of 2014, I’m sharing a recap of top recipes, workouts and randomness. First, up are the ten most viewed recipes and food-related posts on my blog over the year.  There’s a little bit of something for everyone . . . . any time of the day. Breakfast, lunch, dinner or post-workout snack – I’ve got you covered with one of these healthy, quick-to-fix meals. I have personal favorites that didn’t make the list, like Pumpkin Pecan Oat Pancakes and Garlic & Rosemary Rubbed Tenderloin with Roasted Root Vegetables, and feel like they could have been contenders in this popularity contest if they were posted earlier in the year.

Top Healthy Recipes of 2014 from TheFitFork.com

  1. Mojo Chicken Breast with Grilled Citrus – If you’ve never put citrus on the grill, this will change your world.
  2. Baked Artichoke, Spinach & Blue Cheese Baked Eggs – Ooh, la, la – did you know in France they call baked eggs Oeufs in Cocotte?
  3. Watermelon Ginger Limeade and Watermelon Tips – I’m all about #LivingOnTheWedge
  4. Mom’s Black Bean, Avocado, Corn Salad (California Avocado Commission Contest Winner!)
  5. Iron Rich Recipes for Anemic Runners – You won’t get depleted with this collection!
  6. How to Freeze Avocados & Recipe Ideas – (like Bacon Avocado Stuffed Tomatoes)!
  7. Nut Butter Crispies with Cacao Nibs – Get your post-workout snack here!
  8. Skinny Banana Chocolate Chip Muffins – Moms and kids give this makeover recipe a thumbs up.
  9. Egg & Beef Barn-Raiser Bake – Make ahead for a crowd or keep portions in the freezer for busy mornings.
  10. Seared Steak Thai Salad – This vitamin-packed recipe will have you running to the grill!

Favorite 3 Workouts / WODs of the Year:

Top 3 Workouts 2014 - TheFitFork.com

1) Girls’ Night Workout – What happens at the CrossFit box when the guys are away.
2) Rings of Fire Workout – This workout will leave your body burning.
3) Watermelon WOD – Because, you’ve not been #LivingOnTheWedge until you workout with a 25lb watermelon.

Workout Bloopers &Workout Bloopers from TheFitFork.com Outakes Never Seen Until Now:

1)  I call this “broken wheel” pose.
2)  Okay, so baseball pitching isn’t my thing.
3)  Riding my invisible horse who is jumping across a ravine.

 Top 3 Searches Leading to TheFitFork.com

  1. How to Freeze Guacamole
  2. Complex Carbohydrates
  3. WODs

My 4 Favorite Weirdest Search Terms Leading to TheFitFork.comdog jump rope

  1. Dog Jumping Rope – This just makes me smile.
  2. 21097 – Confused until I realized this is how many meters I covered in my CrossFit ½ marathon ROWING stunt. I don’t think my rear as recovered . . . . and, speaking of butts:
  3. Big Butt Dancing – I would twerk, but ain’t got no junk in my trunk. I’m sure this searcher was very disappointed.
  4. Hamburger Smoothie – Now way, why didn’t I think of this first?!

 

 

One of the SWEETEST Comments Left on TheFitFork.com:

sweet comment

One of the WEIRDEST Comments Left on TheFitFork.com:

strange vein comment

Thank you for reading my blog this year and I am looking forward to sharing a fit and flavorful 2015 with you!

Do you have any big plans for 2015? I have a son going to college (!!), plan on running lots of half marathons, need to feel some beach sand under my toes, and am “finally” going to organize my recipe collection. What about you?

 

Lettuce Party! 8 Healthy Appetizers for New Year’s Eve

Eight Healthy Appetizers - TheFitFork.comRing in the New Year without all the “oh I shouldn’t have eaten all that” guilt. Whether watching the ball drop in Times Square at home in your jammies or hosting an elaborate cocktail party, all your clean-eating resolutions can start early thanks to my eight healthy appetizer ideas – each under 100 calories!

blue diamond natural almond and apricot snackApricot Almond Chocolate Bites – It’s hard to believe that this little trio of tasty goodness has only has 20 calories, but it’s true! Plus, dried apricots are rich in iron, so there are no worries about having a few!

Mini Gorgonzola Cheese Balls - TheFitFork.comMini Gorgonzola Cheese Balls – Each little ball of bold, beautifully creamy cheese has just 85 calories – even less if you substitute fat-free cream cheese for the gorgonzola.  You can check out the full recipe along with variations I put together for the Living Litehouse blog.

litehouse roasted chickpeas title

Lime Coconut and Basil Roasted Chickpeas – With 95 calories for ¼ a cup (a handful), you get loads of Thai-inspired taste plus a bonus of fiber and protein.

Southwestern Shrimp & Avocado Starters - TheFitFork.com

Southwestern Shrimp and Guacamole Starter –    You’ll say “ole” to this avocado and shrimp pairing, especially when you find out it only has 55 calories (and that includes licking the little cup).

 

mushrooms stuffed with pepper jack, hatch green chile and kaleHatch Green Chile Stuffed Mushrooms –  Mushroom caps are the perfect healthy vessels to be stuffed with delicious ingredients — that’s because mushrooms sop up flavors like little sponges, have virtually no calories, and are packed with tons of vitamins, minerals and other nutrients. Each one of these succulent, almost meaty (although no meat – vegetarian recipe) mushroom caps has only 67 calories!

carrot beet parsnip firesBaked Root Vegetable Fries –  A fantastic substitute for traditional chips or fries, these root vegetable “fries” are baked in the oven and have only 53 calories per serving. If you add in 1 tablespoon of a light dip (I like the OPADIPITY line by Litehouse Foods made with Greek yogurt), you add only another 35 calories, bringing the grand total up to 88 calories.

Grape Blue Cheese Walnut Bites - TheFitFork.comGrape, Blue Cheese and Walnut Bites – This recipe was inspired by a much-requested fall fruit salad with the same ingredients.  No official recipe to follow, just skewer up a single grape, small hunk of blue cheese and raw walnut half on a little toothpick for a big explosion of flavor —  only 30 calories each!

Veggie Cups with Dip - TheFitFork.comVeggies-‘n-Dip Cup – Another “no-recipe” recipe, just place 1 tablespoon of your favorite light dressing (again, I used OPADIPITY Greek Yogurt Ranch) into a condiment up and add in the veggies of your choice. This fun finger food assortments has only about 50 calories per cup, depending on your exact dressing and produce selections.

What are you doing for New Year’s Eve?  What do you reach for first when it comes to party food? 

It’s All About the Plate! Portion Control Tips + #CookingLightDiet

Nothing consumed in December has calories – okay, yes it does – but I still give myself permission to enjoy this peak season for goodies without guilt. Plus, I’m usually in marathon training, so I can usually pull off an extra serving of cheesy casseroles, homemade snack mixes , gooey brownies and pies. But with the New Year knocking on my door, it’s time to examine my excesses and make adjustments as necessary.

jen pizza

If you’ve read my blog on a regular basis, you know I strive to follow a clean-eating, lower-carb routine. But, you’ve probably heard me insist that it’s not human to forever swear off foods like pizza, pasta and chocolate. When I reward myself with just a bit of those indulgences I crave, I’m less likely to feel deprived. And, when I’m not feeling deprived, I won’t wake up in the middle of the night to finish of the leftover pizza!

I don’t count calories, but I do pay attention to portion control and serving size. By the way, there are about 45 M&Ms in a suggested serving of my beloved candy, yet I can be reasonably happy with half that amount! Also, contrary to the amount most people eat at once, a serving of cooked meat (like my favorite tenderloin) is only 3 ounces – and that provides about 25 grams of protein, the optimal amount for a single eating experience.

Portion Control Tips - TheFitFork.com

cooking light portion controlI love the 10 Secrets of Portion Control that Cooking Light.com shares. My biggest rule for portion control is at the top of their list – Dividing the Plate. Before I pile on my dinner, I mentally make a note to fill one-half my plate with leafy greens or vegetables, one-quarter with a lean protein and the other quarter a quality carbohydrate like sweet potato, whole grain bread or piece of fruit. I also make sure I’m not using a serving platter for a plate! I personally use a standard size dinner plate, but if you are trying to lose weight, another tip is to use smaller plate to help to “visually” fill you up. Research also suggests that using a contrasting color plate that doesn’t blend in with the food eating will help you load up with less – particpants in a study served themselves 22% more food when using plates that matched their food. So, chocolate cake served on a brown plate is a no-no, chocolate cake served on a white plate is better — wink, wink!

This photo shows how people serve themselves more (about 22% more) when the color of their food and plate match. Tip: Eat less by using a contrasting plate to make your food stand out.

This photo shows how people serve themselves more (about 22% more) when the color of their food and plate matches. Tip: Eat less by using a contrasting plate to make your food stand out.

While I’ve never been one to jump on any sort of fad diet bandwagon, I am excited to tell you about the Cooking Light Diet. That’s because it’s not a deprivation diet that forces you to eat strange things you normally wouldn’t or purchase special packaged diet meals. Instead, it’s a “diet” that offers a balanced menu plan that focus so much on flavor that you won’t even notice that the calories in many recipes have been cut by 30 to 50 percent.  Simply take the quick online quiz about your needs and preferences and receive custom-selected recipes for delicious, easy-to-make meals delivered straight to your inbox – everything is tailored to your likes, dislikes and specific calorie intake goals.

Here is one of their delicious dinner recipes for Fresh Tomato, Sausage and Pecorino Pasta:

cooking light diet sample recipe

 

cooking light dietCheck out CookingLightDiet.com for more information, to view a sample menu, and to get started. It’s really affordable ($3/week) and well worth the small price just for the delicious recipes – plus, you also get additional portion-control advice, practical fitness tips and cooking tricks and tips to save you time in the kitchen. Use discount code DIETSAVE20 for an additional savings.

This post is sponsored by Cooking Light; however I was not told what to say or how to say it. All opinions are my own.

So, do you have any portion control tips? Please share!

Fruit & Nut Holiday Couscous Mix – DIY Gift for Foodies

Fruit & Nut Couscous Mix - TheFitFork.comI am here to rescue you from last-minute gifting stress and solve holiday side dish dilemmas – both at the SAME time! You can thank me later. In my opinion, there’s nothing more tasteful than a healthy gourmet gift, and my recipe for Fruit & Nut Holiday Couscous Mix will delight all the fit foodies on your list. This homemade gift looks like a lot of time and effort went into it, artistically arranged with jewel-toned layers of cranberries and pistachios between pearled whole wheat couscous. In reality, it’s super simple to make (like a kiddy sand art project) and, for my craft-challenged self, more time and effort went into tying the bows and making gift tags!

jar of cranberry pistachio couscous mix for giftsYou can use a new mason jar, recycled glass jar or any container of your choosing – get creative! Also, I’ve made the same mix and swapped out other types of dried fruit and nuts for the cranberries and pistachios with excellent results. Consider combinations such as Apricot & Almond, Apple & Pecan or Date & Almond – the possibilities are nearly limitless!
Gift Tag for Fruit & Nut Holiday Couscous MixHere is a gift tag you can print out on sticker paper and place right on the jar – or use with card stock, write your personal sentiments on the back, and then tie around the neck of bottle with ribbon.

 

 

 

Cranberry Pistachio CousCous - TheFitFork.com

While you’re busy making batches of these jar food gifts to give friends, family and neighbors, don’t forget about stocking your own pantry. The Cranberry & Pistachio Couscous makes a fast and festive side dish that pairs beautifully with beef, chicken, pork and more and can be completed from pot to plate in just 5 minutes. I’m serious!

Fruit & Nut Holiday Couscous Mix Recipe

Supplies needed: 3 approximate 12-ounce jelly or mason jars, ribbon, gift tags.

  • 1 tablespoon dried mint*
  • 1 tablespoon dried parsley*
  • 2 tablespoons dried onion flakes*
  • 2 vegetable bouillon cubes that have be smashed into powder
  • 1 teaspoon black pepper
  • 1 1/2 cups of whole wheat pearl (Israeli) couscous
  • 1 1/2 cups regular pearl (Israeli) couscous
  • • 1 cup raw shelled pistachios (can sub any nut)
  • • 1 cup dried cranberries (can sub any dried fruit)
  1. In small bowl, mix together mint, parsley, dried onion, crushed vegetable bullion and pepper.
  2. Pour approximately 2 tablespoons of spice mix into the bottom of clean, dry jar. Repeat for total of 3 jars.
  3. Layer ingredients in a manner that pleases you until ½-inch from top. The approximate measurements I used for my layers were 1/3 cup for each couscous layer and 3 tablespoons for each fruit and/or nut layer.
  4. Screw lid tightly on and decorate with ribbon.
  5. Makes 3 gift jars that serve 2 – 3 people each.
  6. Cooking directions on gift tag (above).

*Litehouse Food’s line of Instantly Fresh Herbs work very well in this recipe and actually they’re having a Pinterest Sweepstakes where you can win the entire line of Instantly Fresh products plus a $250 Amazon gift card (but hurry because winner will be drawn on 12/23/2014).

micheles granola

Also, I want to share with you a delicious granola that I was recently sent to sample – Michele’s Granola! I tried the Cherry Chocolate and Pumpkin Spice flavors and they were both oh-so yummy (better than cookies!) that I can’t wait to munch on every other variety of this handmade, small-batch granola. Michele’s Granola is made with 100% organic whole grain oats (most other ingredients are organic too) and everything is also GMO-free, preservative-free, dairy-free, wheat-free and peanut-free.

micheles granola logoYou can find Michele’s Granola at natural food retailers (Whole Foods in Austin), grocery stores or online at MichelesGranola.com. Use promo code FRESH10 to get 10% off your online order.

 

 

 

Do you make any homemade food gifts for the holidays? Please share your ideas!

 

 

40 Fun Ways to Burn 100 Calories + #SpecialKSnackBars

As soon as the holidays wind down, I know we’ll all be looking for ways to snack healthier – no more gingerbread, egg nog, sugar cookies or candy canes until next year. However, I personally hate to feel deprived — I want to munch on something that tastes indulgent but doesn’t negate the benefits of my workout for the day. That’s why I was excited to find out about Kellogg’s new product coming to a supermarket near you in January 2014 — Special K Snack Bars.

These convenient snack bars are the ideal pairing of taste and nutrition that provide a satisfyingly scrumptious snack any time of the day — after a workout, a mid-morning break, or to sooth the afternoon “hangries.” There are four delicious flavors – Berry Medley, Blueberry Bliss, Salted Caramel Chocolate and Salted Pretzel Chocolate – and each only has 100 calories per bar. It’s amazing how decadent and delicious these bars taste for a mere 100 calories. The product size is just right too – not too big as to ruin your appetite for a full meal later, but so small that your tummy is still growling. After much taste-testing, I think my favorite flavor is the Salted Pretzel Chocolate, but they are all yummy!

Visit www.specialk.com for more information on the new Special K® Chewy Snack Bars, available January 2015 at grocery and mass retail stores nationwide. You can also find out more by joining the chatter on Kellogg’s Facebook (SpecialKUS) and Twitter (@SpecialKUS).

Now, if you want to add a little extra exercise to your day, I’ve rounded up 40 activities that burn 100 calories in 30 minutes or less. The calculations are based on a 150 pound person. Have fun, get moving!

Fitness Fun: 10 – 12 minutes of cartwheeling and handstand practice burns 100 calories!

40 Ways to Burn 100 Calories in 30 Minutes or Less

  1. 6 minutes running up stairs
  2. 6 minutes burpees
  3. 7 minutes high intensity spin
  4. 8 minutes rock wall climbing
  5. 9 minutes competitive soccer
  6. 9 minutes moderate jump rope
  7. 9 minutes running (~1 mile)
  8. 10 minutes box jumping
  9. 10 minutes cartwheeling
  10. 10 minutes downhill skiing
  11. 10 minutes pushups
  12. 11 minutes walking up stairs
  13. 11 minutes water jogging
  14. 12 minutes handstand walking
  15. 12 minutes non-stop sit ups
  16. 12 minutes farmer’s walk
  17. 13 minutes flag football
  18. 13 minutes row machine
  19. 13 minute barbell bench press
  20. 14 minutes skate boarding
  21. 15 minutes water skiing
  22. 15 minutes hiking
  23. 15 minutes moderate biking
  24. 15 minutes moderate swimming
  25. 15 minutes furniture rearranging
  26. 16 minutes ballroom dancing
  27. 17 minutes push ups
  28. 18 minutes garden work
  29. 20 minutes of yoga
  30. 20 minutes casual walking
  31. 20 minutes paddle boarding
  32. 20 minutes hula hooping
  33. 20 minutes vacuuming
  34. 22 minutes drum playing
  35. 23 minutes raking leaves
  36. 25 minutes trampoline jumping
  37. 28 minutes weight lifting
  38. 29 minutes pecan picking
  39. 29 minutes bowling
  40. 30 minutes mini golfing

So, what is your favorite on this list?

What flavor of #SpecialKSnackBars appeals to you most?

This post is sponsored by FitFluential on behalf of Special K Snack Bars.